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The EatingNan - Metric
M easurements _
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel(frozen)(210)
21 g light creamcheese(45)
120 ml orangejuice, fresh or frozen(BB)
Any beverage without calories,caffeine,or
sodium,suchasdecaffeinatedcoffeeor tea.
Cereal
42 gramservingequals
approximately 165calories.
Choiceof one: Kellogg's ®Low FatGranola
(without raisins),GeneralMills®HoneyNut
Clusters,GeneralMills®Basic4
120 ml skimmill<(45)
177 ml orangejuice (82)
Noncaloricbeverage
Shake (choice of one shake)
Placeingredientsin blender.Blenduntil
smooth.
Banana-OrangeShake
1 large banana(22cm long)(100)
120 ml orangejuice (55)
120 ml skimmill<(45)
1Bml wheat germ(66)
5 ml safflower oil (42)
2 ice cubes(optional)
or Chocolateor Vanilla Shake
1 packetCarnation ®InstantBreakfast,
Champion UItraMet ® ,or anotherdiet shake
powderthat containsthe appropriate calories
(100)
240 ml skimmill<(go)
1/2 largebanana(22 cm long)(50)
5 ml safflower oil (42)
5 ml Carnation ®Malted Mill<powder(20)
2 ice cubes(optional)
Lunch= 300 calories.
Choice of sandwich,soupor salad.
Sandwich
2 sliceswhole wheat bread(140)
10 ml Promise Ultra ®VegetableOil
Spread(24)
57 g white meat (about8 thin slices),chicken
or turkey(80)
28 g fat-free cheese(1 1/2 slices)(50)
(Opt.:Addto bread5 ml Dijonmustard(0)
Noncaloricbeverage
Soup (choice of one soup)
• HealthyChoice ® HeartyChicken, 4 20 g can
(260),or
• Campbell's ® HealthyRequestHearty
VegetableBeef,450 g can(260)
1/2 slice whole-wheatbread (35)
Noncaloricbeverage
Chef Salad
480 ml lettuce,chopped(20)
57 g white meat,chickenor turkey(80)
57 g fat-free cheese(100)
4 slicestomato, chopped(28)
1Bml Italian,fat-free dressing(6)
1 slice whole wheat bread(70)
Noncaloricbeverage
Mid-AfternoonSnack
Men-200 caloriesfor Weeks 1&2;
150caloriesfor Weeks3&4;
100caloriesfor Weeks5&6.
Women-lB0 caloriesfor Weeks1&2;
100caloriesfor Weeks3&4;
50 caloriesfor Weeks 5&6.
Choosecalories from:
1 largebanana(22 cm long)(100)
1 apple (7.6cm diameter)(100)
1/2 cantaloupe(12.7cm diameter)(94)
5 dried prunes(100)
28 g (2 small 14 g. boxes)raisins(82)
240 ml light, nonfat,flavoredyogurt(100)
Dinner
Men-500 calories,Women-300 calories
Choiceof tuna salad dinner,steak dinner
or frozen microwave dinner.
TunaSalad Dinner
In a largebowl, mix the following:
1 can (170g) chunklight tuna in water (180)
15 ml Hellmann's ® Light, Reduced-Calorie
Mayonnaise(50)
30 ml sweet pickle relish(40)
60 ml whole kernelcorn, canned,no salt
added(30)
Noncaloricbeverage
Men add:
120 ml slicedwhite potatoes,canned(45)
2 sliceswholewheat bread(140)
Steak Dinner
85 g leansirloin, broiled (176)
120ml sweet peas,canned,no salt
added(60)
120ml beets,canned(35)
120ml skim mill<(45)
Noncaloricbeverage
Men add:
2 sliceswholewheat bread(140)
5 ml Promise Ultra®Vegetable Oil Spread(12)
120ml skim mill<(45)
FrozenMicrowave Dinner
Chooseone meal:
* GlazedChicl<en D inner,LeanCuisine _ (230)
160ml skim mill<(60)
Noncaloricbeverage
* Lasagna with Meat Sauce,LeanCuisine ®
(240)
120ml skim mill<(45)
Noncaloricbeverage
* Macaroniand Cheese, Weight Watchers ®
(260)
120ml skim mill<(45)
Noncaloricbeverage
* Broccoli& Cheddar C heese Sauceover
BakedPotato,LeanCuisine ®LunchExpress
(250)
120ml skim mill<(45)
Noncaloricbeverage
* GrilledTurkeyBreast,HealthyChoice ®(260)
120ml skim mill<(45)
Noncaloricbeverage
Men add:
2 sliceswhole-wheatbread(140)
10 ml Promise Ultra®VegetableOil
Spread(24)
120ml skim mill<(45)
Late-RightSnack
Men-200 caloriesfor 1&2; 150caloriesfor
Weeks3&4; 100caloriesfor Weeks5&6.
Women-lB0 caloriesfor Weeks1&2; 100
caloriesfor Weeks3&4; 50 caloriesfor
Weeks5&6.
Choosecalories from afternoonsnack
selections plusthe following:
120ml low-fat frozenyogurt (100)
240 ml light, microwavepopcorn(100)
Nutritionallyequivalentproducts with similar caloriecountsmaybe substitutedif recommended productscannotbe found.
72
Bo_dlex' Bod)Leanness
Program
CostcoBFX
XceedOM
FINALA3rint.indd
74
8/16/2006
3:41:47 PM
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