Oxygen Australia Issue 93 SeptemberOctober 2017

oxygenmagAU Sep/Oct 2017 61

MONDAY

Training -

low carb

Breakfast

French

Toast With

Caramelised

Bananas*

Snack

¾ cup cottage

cheese + ½

grapefruit

Lunch

1 (115g) can

white tuna + 1-2

tbsp olive oil

mayonnaise + 1

serving whole-

grain crackers

Snack

1 scoop whey

protein powder

+ 1 cup brewed

coffee

Dinner

Salmon Poke

Bowl*

TUESDAY

Endurance/

cardio -

high carb

Breakfast

1 light multigrain

English muffin

+ ½ cup ricotta

cheese + ½

cup sliced fruit

(strawberries

and banana)

Snack

1 small box

raisins + 1

(100-calorie

pack) almonds

Lunch

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

Snack

1 slice rye bread

+ 1 tbsp peanut

butter + ½

medium banana,

sliced

Dinner

85g grilled sirloin

steak + 1 medium

sweet potato +

1 cup steamed

broccoli

WEDNESDAY

Training -

low carb

Breakfast

2 large whole

eggs + 2 egg

whites + 1 cup

sliced veggies of

choice (cook as

an omelette) +

¼ avocado + ½

grapefruit

Snack

140g plain

non-fat Greek

yoghurt + 1 tbsp

sugar-free dark

chocolate chips

+ 1 tbsp peanut

butter

Lunch

large salad

+ 115g grilled

chicken breast

+ 2 tbsp light

dressing of

choice

Snack

1 scoop whey

protein powder

+ 1 cup brewed

coffee + 1

(100-calorie

pack) almonds

Dinner

115g grilled

salmon + 2 tbsp

pesto + 1-2 cups

steamed veggie

of choice

THURSDAY

Endurance/

cardio -

high carb

Breakfast

2 waffles + 2

tbsp peanut

butter + 1

medium sliced

banana

Snack

1 small box

raisins

Lunch

Pesto Chicken

Sandwich*

Snack

½ whole-wheat

bagel + 2 tbsp

light cream

cheese + ½

grapefruit

Dinner

Pizza Mac

n’ Cheese

Casserole*

FRIDAY

Training -

low carb

Breakfast

1 slice rye bread +

2 large eggs + ¼

avocado

Snack

1 light multigrain

English muffin + ½

cup ricotta cheese

+ ½ cup sliced fruit

(strawberries and

banana)

Lunch

large salad + 115g

grilled chicken

breast + 2 tbsp

light dressing of

choice

Snack

140g plain non-fat

Greek yoghurt +

1 tbsp sugar-free

dark chocolate

chips + 1 tbsp

peanut butter

Dinner

115g chicken

breast + ¼ cup

light mozzarella

cheese + sliced

tomato (top

chicken with

cheese and

tomato and

bake in oven until

cheese is melted

and chicken is

heated through) +

1-2 cups steamed

veggies of choice

SATURDAY

Endurance/

cardio -

high carb

Breakfast

1 cup shredded

wheat cereal

+ ½ cup high-

protein non-fat

milk + ½ sliced

medium banana

+ 1 (100-calorie)

pack almonds

Snack

2 cups frozen fruit

of choice + 1 cup

high-protein non-

fat milk; blend

until smooth

Lunch

2 slices rye bread

+ 85g grilled

chicken breast

+ ¼ avocado + 1

cup baby carrots

or sliced celery

Snack

1 slice rye bread

+ 1 tbsp peanut

butter + ½

medium banana,

sliced

Dinner

Pizza Mac

n’ Cheese

Casserole*

SUNDAY

Off day -

low carb

Breakfast

French Toast With

Caramelised

Bananas*

Snack

1 (115g) can white

tuna + 1-2 tbsp olive

oil mayonnaise + 1

serving whole-grain

crackers

Lunch

85g chicken breast

+ ¼ cup light

mozzarella cheese

+ sliced tomato (top

chicken with cheese

and tomato and

bake in oven until

cheese is melted

and chicken is

heated through)

+ 1-2 cups steamed

veggies of choice

Snack

1 scoop whey

protein powder

+ 1 tbsp peanut

butter + ½ to ¾

cup non-fat

high-protein milk;

blend with ice until

smooth

Dinner

Bunless bacon

cheeseburger: 85g

lean ground beef

burger + 2 slices

bacon + 1 slice Swiss

cheese + 1 cup

steamed broccoli

Nutrition Facts:

calories 1,589,

total fat 81g,

saturated fat

20g, trans fat

0g, protein

116g, sodium

2,212mg, carbs

110g, fibre 14g,

sugar 34g

Nutrition Facts:

calories 1,507,

total fat 45g,

saturated fat 15g,

trans fat 0g,

protein 101g,

sodium 1,443mg,

carbs 178g, fibre

30g, sugar 53g

Nutrition Facts:

calories 1,571,

total fat 71g,

saturated fat 15g,

trans fat 0g,

protein 146g,

sodium 2,943mg,

carbs 91g, fibre

24g, sugar 38g

Nutrition Facts:

calories 1,639,

total fat 58g,

saturated fat 15g,

trans fat 0g, pro-

tein 79g, sodium

1,666mg, carbs

211g, fibre 32g,

sugar 60g

Nutrition Facts:

calories 1,553,

total fat 67g, s

aturated fat 25g,

trans fat 0g,

protein 142g,

sodium 2,000mg,

carbs 98g, fibre

23g, sugar 25g

Nutrition Facts:

calories 1,557,

total fat 35g,

saturated fat 7g,

trans fat 0g,

protein 95g,

sodium 912mg,

carbs 228g, fibre

38g, sugar 51g

Nutrition Facts:

calories 1,625, total

fat 69g, saturated

fat 23g, trans fat

0g, protein 155g,

sodium 2834mg,

carbs 93g, fibre

15g, sugar 31g

week 4

MEAL PLAN