Bowflex TreadClimber TC20 Assembly & Owners Manual page 54

Smart Carb
1 medium apple
Baby carrots
1 serving of crackers*
Energy or protein bar with <200 calories*
*See www.Bowflex.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 recom-
mended to limit small splurges to 3-4 times per week. Use the approach that works best for you. Here are a few examples:
• 118ml (½ cup) lowfat ice cream
• 1 small bag of baked potato chips
• 118ml (4oz) of wine or 355ml (12oz) light beer
• 710ml (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
Snack Options
Protein
10-15 almonds
30ml (2 tbsp) hummus
1 string cheese
Day 1
Egg muffin
Apple with almonds
Tuna & avocado wrap with soup
118 ml (½ cup) ice cream bar
Shrimp pasta
Assembly / Owner's Manual
Day 2
Power yogurt parfait
Nut Thins + string cheese
®
Leftovers from dinner- day 1
Energy bar
Chicken stir fry
54
Day 3
Fruit + nut oatmeal
Baby carrots and hummus
Leftovers from dinner- day 2
100 calorie bag of light popcorn
Bunless burgers