Bowflex Max Trainer M3 - Portion Size Guide

Assembly / Owner’s Manual
47
1 cup = baseball
1/2 cup = lightbulb
1 oz or 2 tbsp
= golf ball
1/4 cup nuts
= Altoids tin
3 oz chicken or meat
= deck of cards
1 medium potato
= computer mouse
1 medium piece of
fruit = tennis ball
1 -1/2 oz cheese
= 3 dice
Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
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2/3 cup beans or lentils*
1 cup greek yogurt*
1.5oz cheese*
1 egg
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1/2 cup beans or lentils*
1/2 cup greek yogurt*
1.5oz cheese*
+($/7+<)$7
2 Tblspn peanut or nut butter*
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1/4 cup of nuts
1/3 medium avocado
1 tblspn peanut or nut butter*
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1/4 medium avocado
SMART CARB
1 cup cooked grains (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)
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1/2 cup cooked (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)
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1 medium apple, orange, or pear
1 small banana (length of your hand)
1 cup berries or chopped fruit
1/4 cup dried fruit (fresh or frozen is optimal)
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2 cups spinach or lettuce = 2 cupped hands
1 cup raw vegetables
1/2 cup cooked vegetables
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OPTIONAL TREATS
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
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* some foods are a combination of protein and carbs or protein and fat