Manual Bowflex Blaze Home Gym (page 70 of 80) (English)

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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

Honey Nut

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)

• Healthy Choice

Hearty Chicken, 15-oz.

can (260), or

• Campbell’s

Healthy Request Hearty

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

Mid-Afternoon Snack

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)

Dinner

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

Light, Reduced-Calorie

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)

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

(230)

2/3 C. skim milk (60)

Noncaloric beverage

• Lasagna with Meat Sauce, Lean Cuisine

(240)

1/2 C. skim milk (45)

Noncaloric beverage

• Macaroni and Cheese, Weight Watchers

(260)

1/2 C. skim milk (45)

Noncaloric beverage

• Broccoli & Cheddar Cheese Sauce over

Baked Potato, Lean Cuisine

Lunch Express

(250)

1/2 C. skim milk (45)

Noncaloric beverage

• Grilled Turkey Breast, Healthy Choice

(260)

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)

The Eating Plan - US Measurements

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Bowflex Blaze Home Gym Manual

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