Bowflex Treadmill 10 - Sample Meal Structure Overview

Assembly / Owner’s Manual
58
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• Turkey for tuna
• $Q\¿VKRUVHDIRRGIRUFKLFNHQ
• &RRNHGYHJHWDEOHVLQVWHDGRIVDODG
• (DW\RXUFDORULHV
±&XWRXWKLJKFDORULHEHYHUDJHVOLNHVRGDMXLFHVFRIIHHGULQNVDQGDOFRKRO
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• ,I\RX·UHVWLOOKXQJU\DIWHURULQEHWZHHQPHDOV
±+DYHDJODVVRIZDWHUDQGZDLWPLQXWHV0DQ\WLPHVZHPLVWDNHWKLUVWRUHYHQERUHGRPIRUKXQJHU:DLWRXWWKHLQLWLDOXUJHWRHDW
DQGVRPHWLPHVLWZLOOSDVV
±,I\RX¶UHVWLOOKXQJU\DIWHUZDLWLQJPLQXWHVKDYHDVQDFNRUPLQLPHDOZLWKIUXLWYHJHWDEOHVDQGSURWHLQ
,I\RXUJRDOLVPXVFOHJDLQRUVWUHQJWK
• 8VHWKHVDPHPHDOSODQEXWLQFUHDVHSRUWLRQVL]HVLQWKHVDPHUDWLRVWRLQFUHDVHWKHWRWDOQXPEHURIFDORULHV\RXHDWHYHU\GD\)RUH[DPSOH
LQFUHDVHSRUWLRQVL]HVRISURWHLQDQGVPDUWFDUEVDWPHDOVE\$GGLQJDVQDFNLVDQRWKHURSWLRQWRPHHW\RXUERG\¶VLQFUHDVHGFDORULH
QHHGVLQRUGHUWRJDLQPXVFOHDQGVWUHQJWK
• )RFXVRQSRVWZRUNRXWQXWULWLRQE\KDYLQJRQHRI\RXUVQDFNVZLWKLQPLQXWHVDIWHU\RXFRPSOHWH\RXUZRUNRXW0DNHVXUHWRKDYHDFRP
ELQDWLRQRIFDUERK\GUDWHVVXFKDVIUXLWZLWKSURWHLQ\RJXUWPLONRUSURWHLQSRZGHUWRSURPRWHPXVFOHJURZWKDQGUHFRYHU\&KRFRODWHPLONLV
also a great option.
Meal Plan Overview
7KHIHPDOHPHDOSODQSURYLGHVDERXWFDORULHVDQGWKHPDOHSODQSURYLGHVDERXWFDORULHVRIKLJKTXDOLW\QXWULWLRQWRQRWRQO\KHOS\RX
ORVHZHLJKWDQGIHHOJUHDWEXWJHWWKHPRVWRXWRI\RXUFDORULHV7KHYLWDPLQVPLQHUDOVDQGDQWLR[LGDQWVIURPHDWLQJPRVWO\ZKROHIRRGVKHOSVXS
SRUWRSWLPDOKHDOWK7KHVHFDORULHOHYHOVZLOOUHVXOWLQKHDOWK\ZHLJKWORVVIRUWKHPDMRULW\RISHRSOH.HHSLQPLQGWKDWHYHU\RQH¶VPHWDEROLVPLVYHU\
GLIIHUHQWGHSHQGLQJRQDJHKHLJKWZHLJKWDFWLYLW\OHYHODQGJHQHWLFV3D\FORVHDWWHQWLRQWR\RXUZHLJKWKXQJHUOHYHOVDQGHQHUJ\DQGDGMXVW\RXU
calories if needed.
)ROORZWKHVHJXLGHOLQHVLI\RX·UHRYHU
• ,I\RX¶UHRYHU\RXQHHGIHZHUFDORULHVEHFDXVH\RXUPHWDEROLVPVORZVDV\RXDJH6WLFNZLWKWKUHHPHDOVZLWKRQHRSWLRQDOVQDFNSHUGD\
)ROORZWKHVHJXLGHOLQHVLI\RX·UHXQGHU
• ,I\RX¶UHXQGHU\RXPD\QHHGPRUHFDORULHV$GGDQRWKHUVQDFNLI\RXIHHOORZRQHQHUJ\RUDUHH[WUHPHO\KXQJU\
Breakfast
%UHDNIDVWLQFOXGHVDVPDUWFDUEIUXLWDQGDVRXUFHRISURWHLQZKLFKZLOODOVRKDYHIDW:LWKDEDODQFHRIFDUERK\GUDWHVDQG¿EHUIURPWKHVPDUWFDUE
DQGIUXLWFRPELQHGZLWKSURWHLQDQGIDW\RX¶OOHQHUJL]H\RXUGD\DQGKHOSFRQWUROKXQJHUOHYHOVWKURXJKRXWWKHGD\
Snacks
(DFKVQDFNLVDEDODQFHRIFDUERK\GUDWHVDQGSURWHLQWRNHHS\RXUEORRGVXJDUPRUHFRQVLVWHQWZKLFKPHDQV\RXZRQ¶WH[SHULHQFHKXQJHUDQG
energy level spikes and drops.
7KLVKDSSHQVZKHQ\RXKDYHDKLJKFDUERQO\VQDFNOLNHFKLSVFDQG\VRGDFUDFNHUVRUSUHW]HOV
Lunch and Dinner
/XQFKFRPELQHV¿OOLQJ¿EHUIURPYHJHWDEOHVDQGVPDUWFDUEVZLWKDOHDQRUORZIDWSURWHLQ7KHKHDOWK\IDWFDQFRPHHLWKHUIURPWKHSURWHLQDGGHG
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).