55
Bowflex® TreadClimber® Assembly and Owner’s Manual
BREAKFAST = 300 CALORIES.
Choice of bagel, cereal or shake:
Bagel:
1 plain bagel, Sarah Lee
®
(frozen) (210)
3/4 ounce light cream cheese (45)
1/2 cup orange juice, fresh or frozen (55)
Non-caloric beverage: any beverage without calories,
caffeine or sodium, such as decaffeinated coffee
or tea.
Cereal:
1.5 ounces (42 grams) serving equals
approximately 165 calories.
Choice of one: Kellogg’s
®
Low Fat Granola,
General Mills
®
Honey Nut Clusters or
General Mills
®
Basic 4
1/2 cup skim milk (45)
3/4 cup orange juice (82)
Non-caloric 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.
Chocolate or Vanilla
1 packet Carnation
®
Instant Breakfast, Champion
UltraMet
®
, or another diet shake powder that contains 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.
LUNCH = 300 CALORIES.
Choice of one of three meals:
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 bread 1 teaspoon Dijon mustard (0)]
Non-caloric beverage
Soup (choice of one):
Healthy Choice
®
Hearty Chicken, 15-ounce can (260), or Campbell’s
®
Healthy Request Hearty Vegetable
Beef, 16-ounce can (260)
1/2 slice whole wheat bread (35)
Non-caloric beverage
Chef Salad:
2 cups lettuce, chopped (20)
2 ounces white meat, chicken or turkey (80)
2 ounces fat-free cheese (100)
4 slices tomato, chopped (28)
1 tablespoon Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Non-caloric 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.
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 ounce (2 small 1/2 ounce boxes) raisins (82)
1 cup light, nonfat, flavored yogurt (100)
EATING PLAN
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