Hi there. Good to correspond with you
This is one I give to people so it should be fine for you 3x a week.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Chest Press, 2 sets, 10 reps
Bent Over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds
You can blend it with cardio into this kind of system.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This stops you doing 5 days straight and 2 days of nothing back to back, which help recovery and progress better.
As for the machines, there is no discernable difference I can see between them, so you could focus on one or use both during thr week.
As for the snacks, there plenty of options.
Low Fat Cheese, Peanuts, Boiled Eggs, Celery Sticks, Carrot Sticks, Nut or Plain Yoghurt pots, Fruit, Avocado, Seeds, Oat Bars, Salads, Turkey, Beef, Chicken or Ham from a Packet, Tofu, Rice Milk, Almond Milk, Oat Milk, Soy Milk, Nattokinase, the fermented Soy and Bifidus combination, that I believe comes in two forms, one of which is a cubic form like Tofu. Also you could have a home-made yoghurt type concoction made with Kefir, or you could find places that sell rotisserie Chicken as well, plus whole-grain Bread or home-made sandwiches.
Also you can have yoghurt type things like Yakult, Muller fruit corner, Activia, Onken, assuming america sells such things.
If you can access a microwave then things like micorwave Baked Beans, soup and Rice dishes could be options.
If you need to eat out, then McDonalds is not a bad place for Fruit portions, bottled water, fresh Orange juice, Quarter pounders with no cheese and if they have any sauces or pickles, ask for them to be excluded, Scrambled Eggs off the breakfast menu, plain Hamburgers without the greasy pickles and relish or Ketchup. You can have single plain or double plain which is two pieces of meat.
Also KFC do Baked Beans in a tub and also a grilled Chicken now.
Burger King does whoppers, which are not that bad as long as there is no sauce or pickles on them. I have never eaten there, but if they have such additions, ask to have them removed. Unless that is you have an allergy to Sesame Seeds, in which case I think all their buns have seeds on them, as Sesame Seeds have also in recent years, been strongly linked to Eczema flare-ups.
I'm however quoting these places from a British perspective, so I don't know what if any of those options, those restaurants do in America.
Some of those options could be full meals, but obviously some, like Carrot Sticks, would make up part of a meal.
Hopefully that all makes sense