Bowflex ElitePlus, Assembly Instructions Manual

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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