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The menus in the Bowflex eating plan are designed for
maximum fat-loss effectiveness and nutritional value. For
best results, follow them exactly.
Every attempt has been made to utilize current popular
brand names and accurate calorie counts, which are listed
in the menus. But as you probably realize the products are
sometimes changed or discontinued. If a listed item is not
available in your area, you’ll need to substitute a similar
product. Become an informed label reader at your
supermarket. Ask questions about any products you don’t
understand. Supermarket managers are usually helpful. If
they don’t have an answer to your question, they will get it
for you.
Each day you will choose a limited selection of foods for
breakfast and lunch. Most people can consume the same
basic breakfast and the same basic lunch for months with
little modification. Ample variety during your evening
meal, however, will make daily eating interesting and
enjoyable. Additionally, the eating plan includes a mid-
afternoon and late-night snack to keep your energy high
and your hunger low.
Begin Week 1 on Monday and continue through Sunday.
Week 2 is a repeat of Week 1. Calories for each food are
noted in parentheses. A shopping list follows on page 74.
The eating plan for the next six weeks descends:
Week 1 & 2:
Men 1500 calories per day.
Women 1200 calories per day.
Week 3 & 4:
Men 1400 calories per day.
Women 1100 calories per day.
Week 5 & 6:
Men 1300 calories per day.
Women 1000 calories per day.
You’ll always have a 300 calorie breakfast, a 300 calorie
lunch, and a 300 calorie dinner (women), or 500 calorie
dinner (men). With each two-week descend, only your
snack calories will change: from 400 to 300 to 200 calories
per day (men), or 300 to 200 to 100 calories per day
(women). For each of your five daily meals, you’ll have at
least three choices.
Everything has been simplified so even the most kitchen-
inept man or woman can succeed. Very little cooking is
required. All you have to do is read the menus, select your
food choices, and follow the directions. It’s as simple as
that.
If you find that you wish to vary from the outline menu
items try to stay with in the 60:20:20 ratio of
carbohydrates, proteins, and fats.
The Eating Plan