Bowflex ULTIMATE Owner's Manual page 75

The Eating Plan
Breakfast = 300 calories. Lunch = 300 calories.
Choice of bagel, cereal or shake. Choice of one of three meals:
Bagel
1 plain bagel, Sarah Lee (frozerl) (210)
3/4 ounce light cream cheese
(45)
1/2 cup orange juice, fresh or frozen (55)
Any beverage without calories, caffMne, or sodium, such as
decafleinated colfee or tea.
Cereal
1.5 ounces (42 grams) serving equals
approximately 165 calories.
Choice of one: Kellogg's Cracklin' Oat Bran, General Mills
Clusters, Post Honey Bunches of Oats, General Mills Honey
Nut Cheerios
1/2 cup skim milk
(45)
3/4
cup orange juice (82)
Noncaloric beverage
Shake (choice of one)
Banana--Orange
1 large banana (8 3/4 inches long) (100)
1/2 cup orange juice (55)
1/2 cup skim milk (45)
2 tablespoons wheat germ (66)
1 teaspoon safflower oil (42)
2 ice cubes (optional)
Place ingredients in blender. Blend until smooth.
Sandwich
2 slices whole wheat bread (140)
2 teaspoons Promise Ultra Vegetable Oil Spread
(24)
2 ounces white meat (about 8 thin slices), chicken or
turkey (80)
1 ounce fat free cheese (1 1/2 slices) (50)
(Optional: Add to b_ad 1 teaspoon Dijon mustard (0)
Noncaloric beverage
Soup (choice of one)
Healthy Choice Turkey Vegetable, 15-ounce can (240), or
Campbell_ Healthy Request Hearty Chicken Rice, 16-ounce
carl (240)
1 slice whole wheat bread (70)
Noncaloric beverage
Chef Salad
2 cups lettuce, chopped (20)
2 ourlces white meat, chicken or turkey (80)
2 ounces fiat-free cheese (100)
4
slices tomato, chopped (28)
1 tablespoon Italian, flit-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Mid-Afternoon Snack
Chocolate or Vanilla
1 packet Carnation Instant Breakfast, Ultra Slim Fast, or
another diet shake powder that contairls the appropriate
calories (100)
1 cup skim milk (90)
1/2 large banana (8
3/4
inches long) (50)
1 teaspoon safflower oil
(42)
1 teaspoon Carnation Malted Milk powder (20)
2 ice cubes (optional)
Place ingredients in blender. Blend until smooth.
Men = 200 calories for Weeks l&2; 150 calories for Weeks
3&4; 100
calories for _leeks 5&6.
Women = 150 calories for Weeks l&2; 100 calories for
_leeks 3&4; 50
calories for _leeks 5&6.
1
large banana (8
3/4
inches long)
(100)
1
apple (3-inch diameter)
(100)
1/2 cantaloupe (5-inch diameter) (94)
5 dried prunes (100)
1 ouilce (2 small 1/2 ouilce boxes) raisins (82)
1 cup light, nonfat, flavored yogurt (100)
73