www.ABDOER.com
Snack Dinner Snack Lunch Snack Breakfast Snack
Monday Tue s da y Wednesday Thursday Friday Saturday Sunday
• Egg white
omelet
• fruit
• toast (260)
• 1 Balance Bar
(200)
• Chicken rice
bowl (300)
• 6 celery stalks
• 2 tbsp reduced
fat peanut butter
(190)
• Spaghetti
squash with
meat sauce
• veg (280)
*Extra: 1/2 cup
blueberries (40)
1230
+ extra: 1270
Calorie
Total
• Pita Egg
sandwich (330)
• 14 baby
carrots
• 1/4 cup
hummus (160)
• Chicken pasta
marinara (360)
• 1/2 cup sliced
berries
• 1/2 cup light
yogurt, plain
(130)
• Fish and Veg
(290)
*Extra: 3 slices
deli turkey with
mustard (50)
1270
+ extra: 1320
• 1 medium
apple
• 2 tbsp reduced
fat peanut
butter (245)
• Fruit and
crunch yogurt
(220)
• 1 peach or
medium apple
• 1/2 cup
low-fat cottage
cheese (140)
• Chicken
Burrito
• fruit (350)
• 2 hardboiled
eggs (160)
• Chicken and
veg
• salad
• fruit (220)
*Extra: 11 raw
almonds (80)
1335
+ extra: 1415
• Raisin
Oatmeal (285
cal)
• 1/2 cup
fat-free
cottage cheese
• 1 tbsp sugar
free jam
• 1/2 cup bran
cereal (140)
• Tuna salad
• 1/2 baked
yam (330)
• 2 whole grain
Wasa cracker
• 2 wedge
Laughing Cow
cheese
• tomato (170)
• Steak stir fry
(270)
*Extra: 1
medium fruit
(80)
1195
+ extra: 1275
• Egg white
omelet
• fruit
• toast (260)
• 1/2 cup
sliced berries
• 1/2 cup light
yogurt, plain
(130)
• Beef Burger
• salad (350)
• 1 medium
apple
• 2 tbsp
reduced fat
peanut butter
(245)
• Salmon Salad
(240)
*Extra: 1 light
string cheese
(60)
1225
+ extra: 1285
• Eggs and
oatmeal (310)
• 22 whole,
dry roasted
or raw
almonds
(160)
• Chicken rice
bowl (300)
• 1 peach or
medium apple
• 1/2 cup
low-fat cottage
cheese (140)
• Steak and
Veg
• fruit (280)
• 1/4 cup raw
cashews
• 4 celery sticks
• 4 carrot
sticks (210)
1400
• Eggs ‘n’ Toast
• fruit (320)
• 1/2 cup
fat-free cottage
cheese
• 1 tbsp sugar
free jam
• 1/2 cup bran
cereal (140)
• Chef salad
• roll (300)
• 1/4 cup raw
cashews
• 4 celery
sticks
• 4 carrot
sticks (210)
• Steak and
Veg
• fruit (280)
• 1 medium plum
• 1 piece light
sting cheese
(100)
1350
WEEK 3
www.ABDOER.com
PARTS LIST (continued)
Part# Description Spec. Q'ty
41 spring pin Ê9 1
42 end cap for tube Ê38.1 2
43 end cap for rear foot tube for tube Ê38.1 2
44 end cap for rectangle tube for tube 50*25*1.5 4
45 end cap for square tube for tube 25*25*1.5 1
46 cushion 1 40*25*5 3
47 cushion 2 Ê40*Ê9*5 1
48 adjustment U bracket 31*19*16 1
49 adjustment sliding block 69.5*14*19 1
50 friction assembly 80*42.4*32 1
51 twist assembly Ê280*55 1
52 seat assembly 425*425*33 1
53 twist tube Ê29*115 1
54 support tube 125*24*24 1
55 end cap for tube Ê28.6*2 1
56 end cap for tube Ê25.4*1.5 2
57 Rubber 30*27*1.3 1
58 sleeve Ê40*2.5 2
59 sleeve for tube Ê25.4*1.5 1
60 knob M8 1
61 foam grips for spring Ê74*Ê37*300 1
62 foam grips Ê72*Ê27*112 1
63 foam grips Ê34*Ê23*680 2
64 foam grips for handle bar Ê31*Ê23*305 2
77 rubber 28*24*3 1
78 plastic cover Ê18*Ê8*29 1
79 washer Ê21 1
86 plastic washer 4
396
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