Bowflex Ultimate 2 Owner's Manual And Fitness Manual page 77

Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel, Sarah Lee (frozen) (210)
®
21 g light cream cheese (45)
120 ml orange juice, fresh or frozen (55)
Any beverage without calories, caffeine, or
sodium, such as decaffeinated coffee or tea.
Cereal
42 gram serving equals
approximately 165 calories.
Choice of one: Kellogg's Low Fat Granola
®
(without raisins), General Mills
Clusters, General Mills Basic 4
®
120 ml skim milk (45)
177 ml orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend until smooth.
Banana-Orange Shake
1 large banana (22 cm long) (100)
120 ml orange juice (55)
120 ml skim milk (45)
15 ml wheat germ (66)
5 ml 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)
240 ml skim milk (90)
1/2 large banana (22 cm long) (50)
5 ml safflower oil (42)
5 ml 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)
10 ml Promise Ultra Vegetable Oil
®
Spread (24)
57 g white meat (about 8 thin slices), chicken or
turkey (80)
28 g fat-free cheese (1 1/2 slices) (50)
(Opt.: Add to bread 5 ml Dijon mustard (0)
Noncaloric beverage
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.
The Eating Plan –
Soup (choice of one soup)
• Healthy Choice
(260), or
• Campbell's
Vegetable Beef, 450 g can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
480 ml lettuce, chopped (20)
57 g white meat, chicken or turkey (80)
57 g fat-free cheese (100)
4 slices tomato, chopped (28)
15 ml Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Honey Nut
®
Noncaloric beverage
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 (22 cm long) (100)
1 apple (7.6 cm diameter) (100)
1/2 cantaloupe (12.7 cm diameter) (94)
5 dried prunes (100)
28 g (2 small 14 g. boxes) raisins (82)
240 ml 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 can (170 g) chunk light tuna in water (180)
15 ml Hellmann's
Mayonnaise (50)
30 ml sweet pickle relish (40)
60 ml whole kernel corn, canned, no salt added
(30)
Noncaloric beverage
Men add:
120 ml sliced white potatoes, canned (45)
2 slices whole wheat bread (140)
Metric Measurements*
Hearty Chicken, 420 g can
®
Healthy Request Hearty
®
Mid-Afternoon Snack
Dinner
Light, Reduced-Calorie
®
Steak Dinner
85 g lean sirloin, broiled (176)
120 ml sweet peas, canned, no salt
added (60)
120 ml beets, canned (35)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
5 ml Promise Ultra Vegetable Oil Spread (12)
®
120 ml skim milk (45)
Frozen Microwave Dinner
Choose one meal:
• Glazed Chicken Dinner, Lean Cuisine
160 ml skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean Cuisine
(240)
120 ml skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight Watchers
(260)
120 ml skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce over Baked
Potato, Lean Cuisine Lunch Express (250)
®
120 ml skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast, Healthy Choice
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole-wheat bread (140)
10 ml Promise Ultra Vegetable Oil
®
Spread (24)
120 ml 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:
120 ml low-fat frozen yogurt (100)
240 ml light, microwave popcorn (100)
75
(230)
®
®
®
(260)
®