oxygenmagAU Sep/Oct 2017 59
week 2
MONDAY
Training -
low carb
Breakfast
French
Toast With
Caramelised
Bananas*
Snack
1 scoop whey
protein powder
+ 1 cup brewed
coffee
Lunch
115g grilled
chicken breast
+ ¼ avocado +
2 cups mixed
veggies
Snack
¾ cup cottage
cheese + 14
cashews
Dinner
Bunless bacon
cheeseburger:
85g lean
ground beef
burger + 3 slices
bacon + 1 slice
Swiss cheese +
1 cup steamed
broccoli
TUESDAY
Endurance/
cardio -
high carb
Breakfast
1 cup shredded
wheat cereal + ½
cup high-protein
non-fat milk + ½
sliced medium
banana + 1 large
hard-boiled egg
Snack
1 small box
raisins + 1
(100-calorie
pack) almonds
Lunch
1 cup lentil soup
+ 1 cup brown
rice
Snack
2 cups frozen
fruit of choice
+ 1 scoop whey
protein powder
+ ¾ cup high-
protein non-fat
milk; blend until
smooth
Dinner
85g grilled
chicken breast
+ 1 medium
sweet potato +
1 cup steamed
broccoli
WEDNESDAY
Training -
Low Carb
Breakfast
2 large whole
eggs + 2 egg
whites + ¼
avocado + 1 cup
sliced veggies of
choice (cook as
an omelette) + ½
grapefruit
Snack
140g plain
non-fat Greek
yoghurt + 1 tbsp
sugar-free dark
chocolate chips
+ 1 tbsp peanut
butter
Lunch
115g grilled
salmon + 2 cups
mixed veggies
Snack
¾ cup cottage
cheese + 14
cashews
Dinner
115g grilled sirloin
steak + ½ cup
cooked quinoa
or brown rice
+ 1 cup mixed
vegetables
THURSDAY
Endurance/
Cardio -
High Carb
Breakfast
¾ cup dry
oatmeal + ½ cup
high-protein
non-fat milk +
¼ cup mixed
berries + 1 tbsp
chopped walnuts
Snack
1 scoop whey
protein powder
+ 1 small box
rainsins + ½
grapefruit
Lunch
1 cup lentil soup
+ 1 cup brown
rice
Snack
1 slice rye bread
+ 1 tbsp peanut
butter + ½
medium banana
sliced
Dinner
85g grilled sirloin
steak + 1 medium
baked potato +
1 cup steamed
broccoli
FRIDAY
Training -
Low Carb
Breakfast
2 large eggs +
3 slices bacon +
½ cup oatmeal
cooked in water
Snack
¾ cup cottage
cheese + 1 tbsp
sugar-free fruit
spread
Lunch
115g grilled
salmon + 2 cups
mixed veggies
Snack
2 lightly salted
rice cakes + 2 tbsp
peanut butter
Dinner
1 cup cooked
whole-wheat
pasta + 2 king
prawns (or 115g
grilled diced
chicken breast)
+ 2 tbsp pesto +
1-2 cups sauteed
vegetables of
choice
SATURDAY
Endurance/
Cardio -
High Carb
Breakfast
½ whole-wheat
bagel + 1 tbsp
peanut butter + ½
medium banana
sliced
Snack
1 Babybel cheese
round + 1 bag air-
popped popcorn
+ 1 cup grapes
Lunch
2 slices rye bread
+ 1 (115g can)
white tuna + 1-2
tbsp olive oil
mayonnaise
Snack
¼ cup hummus +
1 serving pretzels
Dinner
½ cup black
beans + ¾ cup
brown rice or
quinoa + 85g
grilled chicken
breast + sauteed
capsicum and
onions + 2
tbsp salsa + ¼
cup shredded
romaine lettuce
+ 2 tbsp diced
tomato
SUNDAY
Off Day -
Low Carb
Breakfast
2 large whole
eggs + 2 egg
whites + 1 cup
sliced veggies of
choice (cook as
an omelette) + ½
grapefruit
Snack
140g plain
non-fat Greek
yoghurt + 1 tbsp
sugar-free dark
chocolate chips
+ 1 tbsp peanut
butter
Lunch
115g grilled
chicken + ¼
avocado + 2 cups
mixed veggies
Snack
2 Babybel
cheese rounds
+ 1 (100-calorie
pack) almonds
Dinner
6 jumbo prawns
(or 115g grilled
diced chicken
breast) + 2
tbsp pesto + 2
cups sauteed
vegetables of
choice
Nutrition Facts:
calories 1,519,
total fat 64g,
saturated fat
22g, trans fat
0g, protein
150g, sodium
3,366mg, carbs
94g, fibre 19g,
sugar 32g
Nutrition Facts:
calories 1,539,
total fat 27g,
saturated fat
5g, trans fat 0
g, protein 100 g,
sodium 993mg,
carbs 229g, fibre
35g, sugar 84g
Nutrition Facts:
calories 1,610,
total fat 65g,
saturated fat 17g,
trans fat 0g,
protein 146g,
sodium 3,235mg,
carbs 115g, fibre
21g, sugar 38g
Nutrition Facts:
calories 1,517,
total fat 32g,
saturated fat 6g,
trans fat 0g,
protein 93g,
sodium 1,296mg,
carbs 216g, fibre
33g, sugar 50g
Nutrition Facts:
calories 1,593,
total fat 69g,
saturated fat 18g,
trans fat 0g,
protein 127g,
sodium 4,256mg,
carbs 113g, fibre
21g, sugar 18g
Nutrition Facts:
calories 1,568,
total fat 48g,
saturated fat 9g,
trans fat 0g,
protein 97g,
sodium 2,601mg,
carbs 190g, fibre
29g, sugar 17g
Nutrition Facts:
calories 1,601,
total fat 66g,
saturated fat 20g,
trans fat 0g,
protein 137g,
sodium 5,742mg,
carbs 120g, fibre
29g, sugar 47g
MEAL PLAN