Oxygen Australia — January-February 2018

78 Jan/Feb 2018 oxygenmag.com.au

Nutrition

week 3

MONDAY

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

1 slice toasted

sprouted grain

bread + ¼ cup

sliced avocado

+ pinch salt and

pepper + 1

medium piece of

fruit

Lunch

115g grilled

salmon + 1

medium baked

sweet potato

+ 1 tbsp butter

+ 12 asparagus

spears

Snack

2 hard-boiled

eggs + 1 string

cheese stick

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

4 egg whites +

½ cup dry

oatmeal (cooked

in water) + ½

grapefruit

Snack

2 rice cakes +

2 tbsp peanut

butter

Lunch

Beet-It Quinoa

Salad*

Snack

140g non-fat

Greek yoghurt +

100-calorie pack

almonds

Dinner

115g grilled

salmon + 1 cup

veggies

Post-

workout

1 scoop whey

protein mixed in

water

WEDNESDAY

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

about one to two

minutes per side

Snack

¼ cup hummus +

16 whole-wheat

thin crackers

Lunch

Beet-It Quinoa

Salad*

Snack

2 hard-boiled

eggs + 1 string

cheese stick

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

THURSDAY

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

Pumpkin Spice

Latte Power Bar*

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

¾ cup 4% cottage

cheese + 1 tbsp

sugar-free jam

+ 2 rice cakes

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

FRIDAY

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 sliced

steak + 1 cup

brown rice +

¼ cup guacamole

+ 2 tbsp salsa +

shredded lettuce

and diced

tomatoes

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

SATURDAY

Breakfast

Carrot Cake

Protein Loaf*

Snack

1 slice toasted

sprouted grain

bread + ¼ cup

sliced avocado

+ pinch salt and

pepper

Lunch

1 (115g) tin

flavoured tuna +

1 cup brown

rice or quinoa

(cooked) + 1 cup

veggies

Snack

2 hard-boiled

eggs + 1 string

cheese stick

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

SUNDAY

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

Pumpkin Spice

Latte Power Bar*

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

1 scoop chocolate

whey protein

powder + 1 tbsp

instant coffee + ½

cup unsweetened

almond milk or

nonfat milk + ice;

blend until smooth

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

Nutrition facts:

calories 1,604,

total fat 58g,

saturated fat 15g,

trans fat 0g,

protein 155g,

sodium 889mg,

carbs 122g, fibre

24g, sugar 28g

Nutrition facts:

calories 1,728,

total fat 75g,

saturated fat 14g,

trans fat 0g, pro-

tein 141g, sodium

1,116mg, carbs

126g, fibre 19g,

sugar 34g

Nutrition facts:

calories 1,730,

total fat 82g, sat-

urated fat 20g,

trans fat 0g, pro-

tein 141g, sodium

2,052mg, carbs

109g, fibre 16g,

sugar 26g

Nutrition facts:

calories 1,706,

total fat 52g,

saturated fat 18g,

trans fat 0g, pro-

tein 167g, sodium

2,731mg, carbs

151g, fibre 24g,

sugar 44g

Nutrition facts:

calories 1,778,

total fat 67g,

saturated fat 21g,

trans fat 0g, pro-

tein 159g, sodium

1,426mg, carbs

139g, fibre 15g,

sugar 25g

Nutrition facts:

calories 1,733,

total fat 63g,

saturated fat 18g,

trans fat 0g, pro-

tein 160g, sodium

1,707mg, carbs

128g, fibre 18g,

sugar 15g

Nutrition facts:

calories 1,668,

total fat 39g, satu-

rated fat 11g, trans

fat 0g,

protein 180g,

sodium 2,255mg,

carbs 153g, fibre

22g, sugar 52g