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THE EATING PLAN (METRIC MEASUREMENTS*)
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel (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
®
Honey Nut 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
Soup (choice of one soup)
• Healthy Choice
®
Hearty Chicken,
420 g can (260), or
• Campbell’s
®
Healthy Request
Hearty 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)
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 (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)
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 can (170 g) chunk light tuna
in water (180)
15 ml Hellmann’s
®
Light, Reduced-
Calorie 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)
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
®
Veg Oil Spread
(12)
120 ml skim milk (45)
Frozen Microwave Dinner
Choose one meal:
•
Glazed Chicken Dinner, Lean Cuisine
®
(230)
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
®
(260)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole-wheat bread (140)
10 ml Promise Ultra
®
Veg 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)
* Nutritionally equivalent products with similar
calorie counts may be substituted if recommended
products cannot be found.
Owner’s Manual
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Owner’s Manual
61