Bowflex Ultimate 2 Owner's Manual And Fitness Manual page 76

74
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
®
1 plain bagel, Sarah Lee (frozen) (210)
3/4 oz. light cream cheese (45)
1/2 C. orange juice, fresh or frozen (55)
Any beverage without calories, caffeine, or
sodium, such as decaffeinated coffee or tea.
Cereal
1.5 oz. (42 grams) serving equals
approximately 165 calories.
®
Choice of one: Kellogg's Low Fat Granola
(without raisins), General Mills
®
Clusters, General Mills Basic 4
1/2 C. skim milk (45)
3/4 C. orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend until smooth.
Banana-Orange Shake
1 large banana (8 3/4 inches long) (100)
1/2 C. orange juice (55)
1/2 C. skim milk (45)
2 T. wheat germ (66)
1 t. safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation ® Instant Breakfast,
®
Champion UltraMet , or another diet shake
powder that contains the appropriate calories
(100)
1 C. skim milk (90)
1/2 large banana (8 3/4 inches long) (50)
1 t. safflower oil (42)
1 t. Carnation ® Malted Milk powder (20)
2 ice cubes (optional)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
®
2 t. Promise Ultra Vegetable Oil Spread (24)
2 oz. white meat (about 8 thin slices), chicken or
turkey (80)
1 oz. fat-free cheese (1 1/2 slices) (50)
(Opt.: Add to bread 1 t. Dijon mustard (0)
Noncaloric beverage
Soup (choice of one soup)
®
Hearty Chicken, 15-oz. can
(260), or
The Eating Plan –
Vegetable Beef, 16-oz. can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
2 C. lettuce, chopped (20)
2 oz. white meat, chicken or turkey (80)
2 oz. fat-free cheese (100)
4 slices tomato, chopped (28)
1 T. Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
® Honey Nut
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6.
Choose calories from:
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 oz. (2 small 1/2 oz. boxes) raisins (82)
1 C. light, nonfat, flavored yogurt (100)
Men–500 calories, Women–300 calories
Choice of tuna salad dinner, steak dinner
or frozen microwave dinner.
Tuna Salad Dinner
In a large bowl, mix the following:
1 6-oz. can chunk light tuna in water (180)
1 T. Hellmann's
Mayonnaise (50)
2 T. sweet pickle relish (40)
1/4 C. whole kernel corn, canned, no salt added
(30)
Noncaloric beverage
Men add:
1/2 C. sliced white potatoes, canned (45)
2 slices whole wheat bread (140)
Steak Dinner
3 oz. lean sirloin, broiled (176)
1/2 C. sweet peas, canned, no salt added (60)
1/2 C. beets, canned (35)
1/2 C. skim milk (45)
US Measurements
®
Healthy Request Hearty
Mid-Afternoon Snack
Dinner
®
Light, Reduced-Calorie
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
1 t. Promise Ultra ® Vegetable Oil Spread (12)
1/2 C. skim milk (45)
Frozen Microwave Dinner
Choice of one meal:
Glazed Chicken Dinner, Lean Cuisine
2/3 C. skim milk (60)
Noncaloric beverage
(240)
1/2 C. skim milk (45)
Noncaloric beverage
(260)
1/2 C. skim milk (45)
Noncaloric beverage
®
Potato, Lean Cuisine Lunch Express (250)
1/2 C. skim milk (45)
Noncaloric beverage
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
2 t. Promise Ultra ® Vegetable Oil Spread (24)
1/2 C. skim milk (45)
Late-Night Snack
Men–200 calories for 1&2; 150 calories for
Weeks 3&4; 100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2; 100
calories for Weeks 3&4; 50 calories for Weeks
5&6.
Choose calories from afternoon snack
selections plus the following:
1/2 C. low-fat frozen yogurt (100)
2 C. light, microwave popcorn (100)
® (230)
®
®
® (260)