Snack Options; Optional Treats; Sample 3 Day Plan - Bowflex TreadClimber TC20 Owner's Manual

Bowflex Body Weight Loss Guide
®
Smart Carb
1 medium apple
Baby carrots
1 serving of crackers*
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:
Breakfast
Snack 1
Lunch
Optional Snack
2 or Treat
Dinner
48

Snack Options

Day 1
Egg muffi n
Apple with almonds
Tuna & avocado wrap with
soup
½ cup ice cream bar
Shrimp pasta
Protein
10-15 almonds
2 tbsp hummus
1 string cheese
Day 2
Power yogurt parfait
Nut Thins + string cheese
®
Leftovers from dinner- day 1 Leftovers from dinner- day 2
Energy bar
Chicken stir fry
Day 3
Fruit + nut oatmeal
Baby carrots and hummus
100 calorie bag of light
popcorn
Bunless burgers