Oxygen Australia — January-February 2018

oxygenmagAU Jan/Feb 2018 77

week 2

MONDAY

Breakfast

4 egg whites +

½ cup dry

oatmeal (cooked

in water) + ¼ cup

blueberries

Snack

1 slice toasted

sprouted grain

bread + ¼ cup

sliced avocado

+ pinch salt and

pepper

Lunch

115g grilled

chicken breast +

1 cup brown rice +

1 cup veggies

Snack

¾ cup 4%

cottage cheese +

100-calorie pack

almonds +

½ grapefruit

Dinner

Mince Stuffed

Capsicums*

Post-

workout

1 scoop whey

protein mixed in

water

TUESDAY

Breakfast

2 slices toasted

sprouted grain

bread + 2 eggs

cooked to your

liking

Snack

1 (115g) tin

flavoured tuna

+ 1 tbsp olive

oil mayo + 16

whole-wheat thin

crackers

Lunch

115g grilled white

fish + 1 medium

baked sweet

potato + 1 cup

veggies

Snack

1 medium apple

+ 2 tbsp peanut

butter

Dinner

Leftover Mince

Stuffed

Capsicums*

Post-

workout

1 scoop whey

protein mixed in

water

WEDNESDAY

Breakfast

4 egg whites +

½ cup dry

oatmeal (cooked

in water) +

½ grapefruit

Snack

2 rice cakes +

2 tbsp peanut

butter

Lunch

2 slices sprouted

grain bread +

4 slices turkey

breast deli meat

+ 2 tbsp avocado

+ sprouts and

sliced tomatoes +

1 medium piece

of fruit

Snack

140g non-fat

Greek yoghurt +

100-calorie pack

almonds

Dinner

115g grilled

salmon + 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

2 large eggs +

2 egg whites

(scrambled) +

1 whole-grain

waffle + 1 tbsp

maple syrup

Snack

Pumpkin Spice

Latte Power Bar*

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 sirloin

steak + 1-2 cups

veggies or salad

+ 1 tbsp olive oil

Post-

workout

1 scoop whey

protein mixed in

water

FRIDAY

Breakfast

4 egg whites +

½ cup dry

oatmeal (cooked

in water) + ½

grapefruit

Snack

16 whole-wheat

thin crackers

+ 1 (115g) tin

flavoured tuna

+ 1 tbsp olive oil

mayo

Lunch

115g grilled

sliced steak + 1

cup brown rice

+ 2 tbsp salsa +

shredded lettuce

and diced

tomatoes

Snack

1 scoop whey

protein powder +

1 tsp instant coffee

+ 1 cup water

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

SATURDAY

Breakfast

Carrot Cake

Protein Loaf*

Snack

16 whole-wheat

thin crackers

+ 1 (115g) tin

flavoured tuna

+ 1 tbsp olive oil

mayo

Lunch

115g grilled

chicken breast +

1 medium baked

sweet potato +

1 cup veggies

Snack

140g non-fat

Greek yoghurt +

100-calorie pack

almonds

Dinner

115g ground

turkey breast

(sauteed with

chopped onions

and seasoning of

choice) + 1-2 cups

veggies or salad

+ 1 tbsp olive oil

Post-

workout

1 scoop whey

protein mixed in

water

SUNDAY

Breakfast

2 large eggs +

2 egg whites

(scrambled) +

1 whole-grain

waffle + 1 tbsp

maple syrup

Snack

2 rice cakes +

2 tbsp peanut

butter

Lunch

115g grilled sliced

steak + 1 cup

brown rice + ¼

cup guacamole

+ 2 tbsp salsa +

shredded lettuce

and diced

tomatoes

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

salmon + 1 cup

veggies

Post-

workout

1 scoop whey

protein mixed in

water

Nutrition facts:

calories 1,587,

total fat 43g,

saturated fat 12g,

trans fat 0g, pro-

tein 144g, sodium

1,800mg, carbs

160g, fibre 27g,

sugar 36g

Nutrition facts:

calories 1,722,

total fat 62g,

saturated fat 14g,

trans fat 0g, pro-

tein 148g, sodium

2,111mg, carbs

143g, fibre 25g,

sugar 44g

Nutrition facts:

calories 1,612,

total fat 60g,

saturated fat 9g,

trans fat 0g, pro-

tein 138g, sodium

2,140mg, carbs

134g, fibre 23g,

sugar 35g

Nutrition facts:

calories 1,739,

total fat 66g, sat-

urated fat 24g,

trans fat 0g, pro-

tein 159g, sodium

910mg, carbs

130g, fibre 15g,

sugar 33g

Nutrition facts:

calories 1,794,

total fat 61g, sat-

urated fat 13g,

trans fat 0g, pro-

tein 176g, sodium

1,527mg, carbs

131g, fibre 12g,

sugar 20g

Nutrition facts:

calories 1,796,

total fat 62g,

saturated fat 11g,

trans fat 0g, pro-

tein 192g, sodium

1,820mg, carbs

117g, fibre 16g,

sugar 27g

Nutrition facts:

calories 1,758,

total fat 60g,

saturated fat 17g,

trans fat 0g, pro-

tein 162g, sodium

1,601mg, carbs

134g, fibre 12g,

sugar 30g