60 Sep/Oct 2017 oxygenmag.com.au
MONDAY
Training -
low carb
Breakfast
2 large eggs +
3 slices bacon +
½ cup oatmeal
cooked in water
Snack
2 Babybel
cheese rounds
+ 1 medium
apple
Lunch
large salad
+ 115g grilled
chicken breast
+ 2 tbsp light
dressing of
choice
Snack
1 scoop whey
protein powder
+ 1 cup brewed
coffee
Dinner
Salmon Poke
Bowl*
TUESDAY
Endurance/
cardio -
high carb
Breakfast
½ whole-wheat
bagel + 2 tbsp
light cream
cheese + ½
grapefruit
Snack
¼ cup hummus +
1 serving pretzels
Lunch
Chicken Pesto
Sandwich*
Snack
1 bag air popped
popcorn + 1
small box raisins
Dinner
1 cup cooked
whole-wheat
pasta + 115g
grilled diced
chicken breast
+ ¼ cup tomato
sauce + 1-2
cups sauteed
vegetables of
choice
WEDNESDAY
Training -
low carb
Breakfast
3 large eggs + 2
slices bacon + 1
cup diced melon
Snack
¾ cup cottage
cheese
Lunch
½ cup cooked
whole-wheat
pasta + 115g
grilled diced
chicken breast
+ 2 tbsp pesto +
1-2 cups sauteed
vegetables of
choice
Snack
1 hard-boiled
egg
Dinner
Salmon Poke
Bowl*
THURSDAY
Endurance/
cardio -
high carb
Breakfast
French
Toast With
Caramelised
Bananas*
Snack
1 light multigrain
English muffin
+ ½ cup ricotta
cheese + ½
cup sliced fruit
(strawberries
and banana)
Lunch
1 cup lentil soup
+ 1 cup brown
rice or cooked
quinoa
Snack
1 bag air-
popped popcorn
Dinner
85g grilled
chicken breast
+ 1 cup beans
of choice + 2
cups mixed
vegetables
FRIDAY
Training -
low carb
Breakfast
3 large eggs + 2
slices bacon + ¼
avocado + 1 cup
diced melon
Snack
2 hard-boiled
eggs
Lunch
1 slice light
whole-wheat
bread + 4 slices
deli turkey breast
+ 1 slice provolone
or Swiss cheese
+ 1 cup baby
carrots or sliced
celery
Snack
140g plain
non-fat Greek
yoghurt + ½ cup
fresh berries +
1 (100-calorie
pack) almonds
Dinner
85g grilled sirloin
steak + 1 small
baked potato +
1 tbsp butter +
1 cup steamed
broccoli
SATURDAY
Endurance/
cardio -
high carb
Breakfast
½ whole-wheat
bagel + 1 tbsp
peanut butter + ½
medium banana
sliced
Snack
1 light multigrain
English muffin
+ ½ cup ricotta
cheese + ½
cup sliced fruit
(strawberries and
banana)
Lunch
1 (115g) can
white tuna + 1-2
tbsp olive oil
mayonnaise + 1
serving whole-
grain crackers
Snack
1 small box raisins
+ 1 (100-calorie
pack) almonds
Dinner
Pizza Mac
n’ Cheese
Casserole*
SUNDAY
Off day -
low carb
Breakfast
French Toast With
Caramelised
Bananas*
Snack
2 Babybel cheese
rounds + 1
medium apple
Lunch
large salad + 115g
grilled chicken
breast + 2 tbsp
light dressing of
choice
Snack
1 scoop whey
protein powder
+ 2 tbsp peanut
butter + ½ to
¾ cup non-fat
high-protein milk;
blend with ice
until smooth
Dinner
Pesto Chicken
Sandwich*
Nutrition Facts:
calories 1,554,
total fat 84g,
saturated fat
23g, trans fat
0g, protein
109g, sodium
1,790mg, carbs
95g, fibre 16g,
sugar 27g
Nutrition Facts:
calories 1,521,
total fat 48g,
saturated fat 11g,
trans fat 0g,
protein 93g,
sodium 2,484mg,
carbs 184g, fibre
28g, sugar 50g
Nutrition Facts:
calories 1,630,
total fat 89g,
saturated fat
22g, trans fat
0g, protein 120g,
sodium 2,685mg,
carbs 91g, fibre
14g, sugar 28g
Nutrition Facts:
calories 1,633,
total fat 51g,
saturated fat 19g,
trans fat 0g,
protein 94g,
sodium 2,870mg,
carbs 206g, fibre
44g, sugar 35g
Nutrition Facts:
calories 1,547,
total fat 73g,
saturated fat
26g, trans fat
0g, protein 132g,
sodium 2,638mg,
carbs 93g, fibre
18g, sugar 34g
Nutrition Facts:
calories 1,581,
total fat 61g,
saturated fat 18g,
trans fat 0g,
protein 89g,
sodium 1,819mg,
carbs 180g, fibre
23g, sugar 44g
Nutrition Facts:
calories 1,604,
total fat 76g,
saturated fat
25g, trans fat
0g, protein 131g,
sodium 2,081mg,
carbs 107g, fibre
20g, sugar 46g
week 3
Nutrition