Oxygen Australia — January-February 2018

76 Jan/Feb 2018 oxygenmag.com.au

Nutrition

MONDAY

Breakfast

4 egg whites + ½

cup oatmeal + ½

sliced banana

Snack

2 rice cakes +

2 tbsp peanut

butter

Lunch

1 (115g) tin

flavoured tuna +

1 cup brown

rice or quinoa

(cooked) + ¼

avocado + 1 cup

veggies

Snack

140g non-fat

Greek yoghurt +

100-calorie pack

almonds

Dinner

115g grilled

chicken breast +

1-2 cups veggies

or salad + 1 tbsp

olive oil + 1 tbsp

balsamic vinegar

Post-

workout

1 scoop whey

protein mixed in

water

TUESDAY

Breakfast

2 slices sprouted

grain bread +

2 large eggs

cooked to your

liking

Snack

¾ cup 4% cottage

cheese + 1 tbsp

sugar-free jam +

2 rice cakes

Lunch

115g grilled

chicken breast +

1 medium baked

sweet potato +

1 tbsp butter + 1

cup veggies

Snack

2 hard-boiled

eggs + 1 string

cheese stick

Dinner

115g grilled

salmon + 12

asparagus spears

Post-

workout

1 scoop whey

protein mixed in

water

WEDNESDAY

Breakfast

½ cup oatmeal

+ 1 scoop whey

protein powder

+ 1 tbsp peanut

butter powder +

pinch cinnamon

and salt; mix

together and

cook with water

Snack

1 mini whole-

wheat bagel,

toasted + 2 tbsp

cream cheese or

peanut butter

Lunch

115g grilled

salmon + 1

medium baked

sweet potato +

12 asparagus

spears

Snack

140g non-fat

Greek yoghurt +

100-calorie pack

almonds +

1 peach

Dinner

115g ground

turkey breast

(sauteed with

chopped onions

and seasoning of

choice) + 1-2 cups

veggies or salad

+ 1 tbsp olive oil +

1 tbsp balsamic

vinegar

Post-

workout

1 scoop whey

protein mixed in

water

THURSDAY

Breakfast

Smoothie: 1 scoop

whey protein

powder + ¼ cup

dry oatmeal +

½ frozen banana

+ 1 tbsp peanut

butter powder

+ ¼ cup frozen

strawberries +

½ cup water;

blend until

creamy

Snack

16 whole-wheat

thin crackers

+ 1 (115g) tin

flavoured tuna

+ 1 tbsp olive oil

mayo

Lunch

115g ground

turkey breast + 1

cup brown rice + 1

cup veggies

Snack

60g fresh

mozzarella

cheese, sliced + 1

medium tomato,

sliced + drizzle

of balsamic

vinegar and fresh

chopped basil

Dinner

115g grilled white

fish + 1-2 cups

veggies or salad

+ 1 tbsp olive oil +

1 tbsp balsamic

vinegar

Post-

workout

1 scoop whey

protein mixed in

water

FRIDAY

Breakfast

4 egg whites

cooked to your

liking + 1/3 cup dry

oat bran (cooked

in water) + ¼ cup

blueberries

Snack

2 rice cakes +

2 tbsp peanut

butter

Lunch

115g grilled white

fish + 1 medium

baked sweet

potato + 1 tbsp

butter + 1 cup

veggies

Snack

¾ cup 4% cottage

cheese +

100-calorie pack

almonds +

1 peach

Dinner

115g grilled sirloin

steak + 1-2 cups

veggies or salad

+ 1 tbsp olive oil +

1 tbsp balsamic

vinegar

Post-

workout

1 scoop whey

protein mixed in

water

SATURDAY

Breakfast

Protein Pancakes:

4 egg whites

+ ¼ cup oatmeal

+ ¼ cup pumpkin

puree + pinch salt

and cinnamon;

mix together and

cook in pan like

a pancake one

to two minutes

per side

Snack

1 slice toasted

sprouted grain

bread + 1 tbsp

peanut butter +

½ sliced banana

Lunch

115g grilled sliced

steak + 1 cup

brown rice +

¼ cup guacamole

+ 2 tbsp salsa +

shredded lettuce

and diced

tomatoes

Snack

2 tbsp peanut

butter + 1 medium

apple

Dinner

115g grilled

salmon + 1 cup

veggies

Post-

workout

1 scoop whey

protein mixed in

water

SUNDAY

Breakfast

Carrot Cake

Protein Loaf*

Snack

¼ cup hummus +

16 whole-wheat

thin crackers

Lunch

2 slices sprouted

grain bread +

4 slices turkey

breast deli meat

+ 2 tbsp olive oil

mayo + lettuce

and tomato +

1 cup baby

carrots

Snack

1 scoop chocolate

whey protein

powder + 1 tbsp

instant coffee +

½ cup

unsweetened

almond milk or

non-fat milk +

ice; blend until

smooth

Dinner

115g grilled

chicken breast +

1 cup veggies

Post-

workout

1 scoop whey

protein mixed in

water

Nutrition facts:

calories 1,646,

total fat 59g,

saturated fat 9g,

trans fat 0g,

protein 142g,

sodium 1,163mg,

carbs 138g, fibre

20g, sugar 21g

Nutrition facts:

calories 1,598,

total fat 62g, sat-

urated fat 25g,

trans fat 0g, pro-

tein 159g, sodium

1,758mg, carbs

104g, fibre 19g,

sugar 20g

Nutrition facts:

calories 1,600,

total fat 54g,

saturated fat 12g,

trans fat 0g, pro-

tein 157g, sodium

1,832mg, carbs

130g, fibre 20g,

sugar 40g

Nutrition facts:

calories 1,813,

total fat 66g,

saturated fat 18g,

trans fat 0g, pro-

tein 172g, sodium

1,305mg, carbs

133g, fibre 14g,

sugar 28g

Nutrition facts:

calories 1,699,

total fat 77g, sat-

urated fat 23g,

trans fat 0g, pro-

tein 147g, sodium

1,438mg, carbs

112g, fibre 18g,

sugar 38g

Nutrition facts:

calories 1,688,

total fat 60g,

saturated fat 16g,

trans fat 0g, pro-

tein 130g, sodium

1,615mg, carbs

155g, fibre 24g,

sugar 38g

Nutrition facts:

calories 1,794,

total fat 50g,

saturated fat

10g, trans fat

0g, protein 178g,

sodium 3,528mg,

carbs 155g, fibre

20g, sugar 23g

week 1