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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.
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