Bowflex Max Trainer M5i Assembly And Owner's Manual page 50

Portion Size Guide
Each of the items listed are for one serving
MALE
PROTEIN
2 eggs
158ml (2/3 cup) beans or lentils*
237ml (1 cup) greek yogurt*
42.5g (1.5oz) cheese*
HEALTHY FAT
30ml (2 tblspn) peanut or nut butter*
59ml (1/4 cup) of nuts
1/3 medium avocado
SMART CARB
237ml (1 cup) cooked grains (59ml / 1/2 cup raw):
oats, brown rice, quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
or less)
FRUIT
1 medium apple, orange, or pear
1 small banana (length of your hand)
237ml (1 cup) berries or chopped fruit
59ml (1/4 cup) dried fruit (fresh or frozen is optimal)
473ml (2 cups) spinach or lettuce = 2 cupped hands
237ml (1 cup) raw vegetables
118ml (1/2 cup) cooked vegetables
OPTIONAL TREATS
118ml (1/2 cup) lowfat ice cream
1 small bag of baked potato chips
28g (1oz) dark chocolate
118ml (4oz) of wine or 355ml (12oz) light beer
* some foods are a combination of protein and carbs or protein and fat
FEMALE
1 egg
118ml (1/2 cup) beans or lentils*
118ml (1/2 cup) greek yogurt*
42.5g (1.5oz) cheese*
15ml (1 tblspn) peanut or nut butter*
almonds)
1/4 medium avocado
118ml (1/2 cup) cooked (59ml / 1/4 cup raw) grains
1/2 medium sweet potato or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
less)
50
Assembly / Owner's Manual
237ml (1 cup) = baseball
118ml (1/2 cup) = lightbulb
30ml (2 tblspn)
= golf ball
59ml (1/4 cup) nuts
= Altoids tin
85g (3oz) chicken or meat
= deck of cards
1 medium potato
= computer mouse
1 medium piece of fruit =
tennis ball
28g (1oz) cheese
= 3 dice