Bowflex TreadClimber TC10 - Page 46

46
Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
5oz chicken, fi sh, lean meat, or tofu
2/3 cup beans or lentils*
1 cup greek yogurt*
1.5oz cheese*
1 egg
3oz chicken, fi sh, or lean meat
1/2 cup beans or lentils*
1/2 cup greek yogurt*
1.5oz cheese*
HEALTHY FAT
2 Tblspn peanut or nut butter*
2 tspn olive, fl ax, or walnut oil
1/4 cup of nuts
1/3 medium avocado
1 tblspn peanut or nut butter*
1 tspn olive, fl ax or walnut oil
1/8 cup or 2 tablespoons of nuts
(approx.15 almonds)
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)
1 english muffi n, sandwich thin, or high-
fi ber wrap
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)
1 english muffi n, sandwich thin, or high-
fi ber wrap
FRUIT
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)
Vegetables* You can have unlimited vegetables except for peas and corn; stick with
1/2 cup serving
2 cups spinach or lettuce = 2 cupped
hands
1 cup raw vegetables
1/2 cup cooked vegetables
6oz low sodium vegetable juice
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
Bowflex
®
Body Weight Loss Guide