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Breakfast Options Fruit Smart Carb Protein/Fat
Fruit and Nut Oatmeal Cook plain
oats in water. Top with fruit, nuts,
milk, cinnamon, and honey.
Berries or banana Plain oats
(Regular or quick-
cook)
Nuts and milk
Egg Muffi n Cook egg/s. Toast bread
and top with 1 slice of cheese, 1 slice
of ham, and tomato.
Tomato English muffi n or
sandwich thin
Egg, ham, and
cheese
Yogurt Power Parfait Top yogurt
with fruit. Sprinkle with 1 serving of
nuts, 2-3 tbsp wheat germ, or ground
fl axseed, 1 tbsp oats, and cinnamon.
Chopped fruit of your
choice
Oats, wheat germ,
and ground fl axseed
Plain non-fat Greek
yogurt and nuts
On the Go PB & Apple Sandwich
Toast bread. Spread on peanut but-
ter, thin slices of ½ an apple, and 1
teaspoon of honey.
Sliced apple Sandwich thin, bread,
or bagel thin
Peanut butter
Lunch & Dinner Options Lean Protein Smart Carb Veggies
Pork Loin, Sweet Potato & Green
Beans
Grilled or baked pork
loin
Baked sweet potato Green beans
Chicken Stir Fry
Flavor with 2 tablespoon teriyaki
sauce
Chicken breast or
boneless skinless
thigh
Brown or wild rice Mixed stir fry veg-
etables
(fresh or frozen)
Steak Tacos with Side Salad (3 for
males, 2 for females) Top with salsa,
cilantro, and sprinkle of shredded
cheese
Flank or sirloin steak Corn tortillas Salad
Whole Wheat Pasta with Shrimp
or Cannellini Beans & Marinara
Sauce
Shrimp (frozen or
fresh) or cannellini
beans
Whole wheat pasta Steamed broccoli
Bunless Burgers with Oven Fries,
Corn, & Salad
Grill burgers. Bake sliced potatoes
on sprayed cookie sheet for 25-30
minutes @ 425°F.
93% lean ground beef
or turkey
Oven baked fries Corn on the cob +
side salad
Tuna & Avocado Wrap with Veg-
etable Soup
Use 3oz of tuna (1 can). Top with let-
tuce, tomato, avocado, and mustard.
Tuna High-fi ber wrap Vegetable soup
(homemade or low-
sodium canned)
Bowflex
®
Body Weight Loss Guide
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