Owner`s manual

45
Snack Options
Smart Carb Protein
1 medium apple 10-15 almonds
Baby carrots 2 tbsp hummus
1 serving of crackers* 1 string cheese
Energy or protein bar with <200 calories*
*See www.Bowfl ex.com/Resources for brand recommendations
Optional Treats
You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an
optional treat every day but for optimal health it is recommended to limit small splurges to 3-4
times per week. Use the approach that works best for you. Here are a few examples:
• ½ cup lowfat ice cream
• 1 small bag of baked potato chips
• 4oz of wine or 12oz light beer
• 3 cups of air-popped or light popcorn
Sample 3 Day Plan
Based on each of the meal options listed above, a typical 3 day plan could look like this:
Day 1 Day 2 Day 3
Breakfast Egg muffi n Power yogurt parfait Fruit + nut oatmeal
Snack 1 Apple with almonds Nut Thins
®
+ string cheese Baby carrots and hummus
Lunch Tuna & avocado wrap with
soup
Leftovers from dinner- day 1 Leftovers from dinner- day 2
Optional Snack
2 or Treat
½ cup ice cream bar Energy bar 100 calorie bag of light
popcorn
Dinner Shrimp pasta Chicken stir fry Bunless burgers
Bowflex
®
Body Weight Loss Guide