Bowflex ST220 manual Selecttech Menu Plan

SELECTTECH ™ MENU PLAN

For Females

You may choose plan A, B, C or D for each meal or snack

BREAKFAST: 300-335 calories

A.1/2 New York style bagel (125)

2 TBSP of cream cheese or 1 TSP of peanut butter (100)

1 cup of orange juice (110)

B.1/2 serving of Champion Metabolol II® drink (130)

1 cup of 1% milk (200)

C.1 cup of Honey Nut Cheerios® cereal (115) 1/2 cup of 1% milk (100)

1 cup of orange juice (110)

D.1 egg, any style (80)

1 slice of whole-grain bread (75)

1 cup of orange juice (110)

1 TSP of butter or margarine (35)

MORNING SNACK: 180-215 calories

A.1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)

B.1 Champion SnacBar (180)

C.1 cup of 1% low-fat cottage cheese (180)

D.6 oz. of Yoplait® 99% fat free yogurt (180)

LUNCH: 350-380 calories

A.2 slices of whole-grain bread (150)

1.5 oz. of turkey, ham, chicken or tuna fish (75) 1 TBSP of light mayonnaise (50)

(lettuce, tomato, onion and pickles optional)

1 serving of medium-sized fruit (100)

B.3 oz. of boneless, skinless chicken breast (150) 3/4 cup of cooked rice (preferably brown) (150) 1 cup of broccoli (80)

C.1 serving of Champion Metabolol II® drink (260) 1/2 cup of 1% milk (100)

D.Frozen Microwave meal of no more than 350 calories. You may choose from Healthy Choice™, Lean Cuisine® or Michelina’s® Authentico, for example.

AFTERNOON SNACK: 180-215 calories

A.1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)

B.2 servings of medium-sized fruit (200)

C.1 cup of 1% low- fat cottage cheese (180)

D.6 oz. of Yoplait® 99% fat free yogurt (180)

DINNER: 350-360 calories

A.3 oz. of Chicken, Turkey or Fish (150)

1/2 medium baked potato or 1/2 cup of cooked rice (preferably brown) (100)

Side salad with 2 TBSP of low-fat dressing or 2 cups of broccoli (100)

B.Frozen Microwave dinners of no more than 350 calories. You may choose from Healthy Choice™, Lean Cuisine® or Michelina’s® Authentico, for example.

C.1 serving of Champion Metabolol II® drink (260) 1/2 cup of 1% milk (100)

D.1 oz. spaghetti, American Beauty®, thin, uncooked (105)

3 oz. ground turkey, Louis Rich® (140) 1/2 cup of tomato sauce (30)

1 cup of desired vegetables sautéed with ground turkey (80)

EVENING SNACK (optional): 100-180 calories

A.1 Champion SnacBar (180)

B.1 serving of medium-sized fruit (100)

CHAMPION CREATINE SUPPLEMENT: On weight-training days, please take one serving before your workout and one serving after your workout. CREATINE CALORIES…280 on workout days.

BEVERAGES: Please follow the hydration program for your water intake. You may also have soft drinks, tea or coffee as long as it’s calorie and caf- feine free. This would be in addition to your water.

TOTAL CALORIES WILL		DEPEND ON WHETHER YOU CHOOSE
OPTION A, B, C OR D DURING THE DAY
Workout days:	LOW 1640	HIGH 1785
Off days:	LOW 1360	HIGH 1505

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