oxygenmagAU Jan/Feb 2018 79
week 4
MONDAY
Breakfast
4 egg whites +
½ cup oatmeal +
½ sliced banana
Snack
Pumpkin Spice
Latte Power Bar*
Lunch
115g grilled white
fish + 1 medium
baked sweet
potato + 1 tbsp
butter + 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 +
balsamic vinegar
Post-
workout
1 scoop whey
protein mixed in
water
TUESDAY
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
Snack
2 tbsp peanut
butter + 1 medium
apple
Dinner
115g grilled white
fish + 1-2 cups
veggies or salad
+ 1 tbsp olive oil
Post-
workout
1 scoop whey
protein mixed in
water
WEDNESDAY
Breakfast
2 large eggs +
2 egg whites
(scrambled) +
1 whole-grain
waffle + 1 tbsp
maple syrup
Snack
1 slice toasted
sprouted grain
bread + 1 tbsp
peanut butter +
½ sliced banana
Lunch
115g grilled white
fish + 1 medium
baked sweet
potato + 1 tbsp
butter + 1 cup
veggies
Snack
¾ cup 4% cottage
cheese + 1 tbsp
sugar-free jam
+ 2 rice cakes
Dinner
115g grilled
chicken breast +
1-2 cups veggies
or salad + 1 tbsp
olive oil + tbsp
balsamic vinegar
Post-
workout
1 scoop whey
protein mixed in
water
THURSDAY
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
tbsp butter + 1 cup
veggies
Snack
140g non-fat
Greek yoghurt
Dinner
115g grilled white
fish + 1-2 cups
veggies or salad
+ 1 tbsp olive oil
Post-
workout
1 scoop whey
protein mixed in
water
FRIDAY
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 mini whole-
wheat bagel,
toasted + 2 tbsp
cream cheese or
peanut butter
Lunch
1 (115g) pack
flavoured tuna + 1
cup brown rice or
quinoa (cooked) +
¼ cup avocado +
1 cup veggies
Snack
¾ cup 4% cottage
cheese + 1 tbsp
sugar-free jam +
100-calorie pack
almonds
Dinner
Mince Stuffed
Capsicums*
Post-
workout
1 scoop whey
protein mixed in
water
SATURDAY
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
Mince Stuffed
Capsicums*
Post-
workout
1 scoop whey
protein mixed in
water
SUNDAY
Breakfast
Carrot Cake
Protein Loaf*
Snack
1 mini whole-
wheat bagel,
toasted + 2 tbsp
cream cheese or
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
2 tbsp peanut
butter + 1 medium
apple
Dinner
115g grilled
salmon + 1 cup
veggies
Post-
workout
1 scoop whey
protein mixed in
water
Nutrition facts:
calories 1,571,
total fat 54g,
saturated fat 18g,
trans fat 0g, pro-
tein 156g, sodium
918mg, carbs
120g, fibre 17g,
sugar 36g
Nutrition facts:
calories 1,646,
total fat 53g,
saturated fat 13g,
trans fat 0g,
protein 152g,
sodium 2,200mg,
carbs 144g, fibre
23g, sugar 39g
Nutrition facts:
calories, 1633,
total fat 63g,
saturated fat
22g, trans fat
0g, protein 146g,
sodium 1,583mg,
carbs 120g, fibre
19g, sugar 44g
Nutrition facts:
calories 1,770,
total fat 64g,
saturated fat 17g,
trans fat 0g,
protein 182g,
sodium 1,904mg,
carbs 112g, fibre
14g, sugar 26g
Nutrition facts:
calories 1,587,
total fat 53g,
saturated fat 16g,
trans fat 0g,
protein 136g,
sodium 2,746mg,
carbs 149g, fibre
29g, sugar 30g
Nutrition facts:
calories 1,629,
total fat 57g,
saturated fat 21g,
trans fat 0g,
protein 146g,
sodium 1,492mg,
carbs 141g, fibre
28g, sugar 50g
Nutrition facts:
calories 1,679,
total fat 49g,
saturated fat 12g,
trans fat 0g, pro-
tein 145g, sodium
2,714mg, carbs
168g, fibre 29g,
sugar 53g