Selecttechmenu Plan - Bowflex SELECTTECH Owner's Manual

SELECTTECHMENU PLAN
For Females
You may choose plan A, B, C or D for each meal or snack
BREAKFAST: 300-335calories
A. 1/2 New York style bagel (125)
2 TBSP of cream cheese or 1 TSP of
peanut butter (100)
1 cup of orange juice (110)
AFTERNOON SNACK:180-215calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
B. 2 servings of medium-sized fruit (200)
g.
C,
D.
1/2 serving of Champion Metabolol II (130)
1 cup of 1% milk (200)
1 cup of Honey Nut Cheerios (115)
1/2 cup of 1% milk (100)
1 cup of orange juice (110)
1 egg, any style (80)
1 slice of whole-grain bread (75)
1 cup of orange juice (110)
1 TSP of butter or margarine {35)
MORNINGSNACK:180-215calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
C. 1 cup of 1% low'- fat cottage cheese (180)
D. 6 oz. of Yoplait 99% fat free yogurt (180)
DINNER:350-360calories
A. 3 oz. of Chicken, Turkey or Fish (150)
1/2 medium baked potato or 1/2 cup of cooked
rice (preferably brown) (100)
Side salad with 2 TBSP of low-fat dressing or
2 cups of broccoli (100)
g.
Frozen Microwave dinners of no more than
350 calories. You may choose from Healthy
Choice, Lean Cuisine or Michelina's Authentico,
for example.
g.
C.
D.
LUNCH:
A.
1 Champion SnacBar (180)
1 cup of 1% low-fat cottage cheese (180)
6 oz. of Yoplait 99% fat free yogurt (180)
350-380calories
2 slices of whole-grain bread {150)
1.5 oz. of turkey, ham, chicken or tuna fish (75)
1 TBSP of light mayonnaise (50)
(lettuce, tomato, onion and pickles optional)
1 serving of rnediurn-sized fruit (100)
C. 1 serving of Champion Metabolol II (260)
1/2 cup of 1% milk (100)
D,
1 oz. spaghetti, American Beauty, thin,
uncooked (105)
3 oz. ground turkey, Louis Rich {140)
1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautOed with ground
turkey (80)
EVENINGSNACK(optional):100-180calories
A. 1 Champion SnacBar (180)
B,
C.
D.
3 oz. of boneless, skinless chicken breast (150)
3/4 cup of cooked rice (preferably brown) (150)
1 cup of broccoli (80)
1 serving of Champion Metabolol II (260)
1/2 cup of 1% milk (100)
Frozen Microwave meal of no more than
350 calories. You may choose from Healthy
Choice, Lean Cuisine or Michelina's Authentico,
for example.
B. 1 serving of medium-sized fruit (100)
CHAMPION CREATINE SUPPLEMENT: On weight4raining days,
please take one serving before your workout and one serving after your
workout. CREATINE CALORI_ES...280 on workout days.
BEVEP_a.GES: Please follow the hydration program for yore' water intake.
You may also have soft drinks, tea or coffee as long as it's calorie and caf-
feine free. This would be in addition to your water.
TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE
OPTION A, B, C OR D DURING THE DAY
",\Lrkout days: LOW 1640 HIGH 1785
Off days: LOW 1360 HIGH 150.5
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