Oxygen USA — September-October 2017

66 oxygenmag.com

Muscle-Up MEAL PLAN

MONDAY

Breakfast
4 egg whites + ½
cup oatmeal + ½
sliced banana

Snack
2 rice cakes +
2 tbsp peanut
butter

Lunch
1 (4-oz) pack
flavored tuna +
1 cup brown
rice or quinoa
(cooked) + ¼
avocado + 1 cup
veggies

Snack
5 oz nonfat Greek
yogurt + 100-calo-
rie pack almonds

Dinner
4 oz grilled
chicken breast +
1-2 cups veggies
or salad + 1 tbsp
olive oil + 1 tbsp
balsamic vinegar

Postworkout
1 scoop whey
protein powder
mixed in water

TUESDAY

Breakfast

2 slices sprouted

grain bread +

2 large eggs

cooked to your

liking

Snack

¾ cup 4% cottage

cheese + 1 tbsp

sugar-free jelly +

2 rice cakes

Lunch

4 oz grilled

chicken breast +

1 medium baked

sweet potato +

1 tbsp butter + 1

cup veggies

Snack

2 hard-boiled

eggs + 1 string

cheese stick

Dinner

4 oz grilled salm-

on + 12 asparagus

spears

Postworkout

1 scoop whey

protein powder

mixed in water

WEDNESDAY

Breakfast

½ cup oatmeal

+ 1 scoop whey

protein powder

+ 1 tbsp peanut

butter powder +

dash cinnamon

and salt; mix to-

gether and cook

with water

Snack

1 mini whole-

wheat bagel,

toasted + 2 tbsp

cream cheese or

peanut butter

Lunch

4 oz grilled

salmon + 1

medium baked

sweet potato +

12 asparagus

spears

Snack

5 oz nonfat

Greek yogurt +

100-calorie pack

almonds +

1 peach

Dinner

4 oz ground

turkey breast

(sauteed with

chopped onions

and seasoning of

choice) + 1-2 cups

veggies or salad

+ 1 tbsp olive oil +

1 tbsp balsamic

vinegar

Postworkout

1 scoop whey

protein powder

mixed in water

THURSDAY

Breakfast

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

16 whole-wheat

thin crackers +

1 (4-oz) pack

flavored tuna +

1 tbsp olive oil

mayo

Lunch

4 oz ground tur-

key breast + 1 cup

brown rice + 1 cup

veggies

Snack

2 oz fresh moz-

zarella cheese,

sliced + 1 medium

tomato, sliced

+ drizzle of

balsamic vin-

egar and fresh

chopped basil

Dinner

4 oz grilled tilapia

+ 1-2 cups veggies

or salad + 1 tbsp

olive oil + 1 tbsp

balsamic vinegar

Postworkout

1 scoop whey

protein powder

mixed in water

FRIDAY

Breakfast

4 egg whites

cooked to your

liking + 1⁄3 cup dry

oat bran (cooked

in water) + ¼ cup

blueberries

Snack

2 rice cakes +

2 tbsp peanut

butter

Lunch

4 oz grilled

tilapia + 1 medium

baked sweet

potato + 1 tbsp

butter + 1 cup

veggies

Snack

¾ cup 4% cottage

cheese +

100-calorie pack

almonds +

1 peach

Dinner

4 oz grilled sirloin

steak + 1-2 cups

veggies or salad

+ 1 tbsp olive oil +

1 tbsp balsamic

vinegar

Postworkout

1 scoop whey

protein powder

mixed in water

SATURDAY

Breakfast

Protein Pancakes:

4 egg whites + ¼

cup oatmeal +

¼ cup pumpkin

puree + dash salt

and cinnamon;

mix together and

cook in skillet like

a pancake one to

two minutes per

side

Snack

1 slice toasted

sprouted grain

bread + 1 tbsp

peanut butter +

½ sliced banana

Lunch

4 oz grilled sliced

steak + 1 cup

brown rice +

¼ cup guacamole

+ 2 tbsp salsa +

shredded lettuce

and diced

tomatoes

Snack

2 tbsp peanut

butter + 1 medium

apple

Dinner

4 oz grilled

salmon + 1 cup

veggies

Postworkout

1 scoop whey

protein powder

mixed in water

SUNDAY

Breakfast

Carrot Cake

Protein Loaf*

Snack

¼ cup hummus +

16 whole-wheat

thin crackers

Lunch

2 slices sprouted

grain bread +

4 slices turkey

breast deli meat

+ 2 tbsp olive oil

mayo + lettuce

and tomato +

1 cup baby car-

rots

Snack

1 scoop chocolate

whey protein

powder + 1 tbsp

instant coffee +

½ cup unsweet-

ened almond milk

or nonfat milk +

ice; blend until

smooth

Dinner

4 oz grilled

chicken breast +

1 cup veggies

Postworkout

1 scoop whey

protein powder

mixed in water

Nutrition Facts:

calories 1,646,
total fat 59 g,
saturated fat 9 g,
trans fat 0 g,
protein 142 g,
sodium 1,163 mg,
carbs 138 g, fiber
20 g, sugar 21 g

Nutrition Facts:

calories 1,598,

total fat 62 g,

saturated fat 25

g, trans fat 0 g,

protein 159 g,

sodium 1,758 mg,

carbs 104 g, fiber

19 g, sugar 20 g

Nutrition Facts:

calories 1,600,

total fat 54 g,

saturated fat 12

g, trans fat 0 g,

protein 157 g,

sodium 1,832 mg,

carbs 130 g, fiber

20 g, sugar 40 g

Nutrition Facts:

calories 1,813,

total fat 66 g,

saturated fat 18

g, trans fat 0 g,

protein 172 g,

sodium 1,305 mg,

carbs 133 g, fiber

14 g, sugar 28 g

Nutrition Facts:

calories 1,699,

total fat 77 g,

saturated fat 23

g, trans fat 0 g,

protein 147 g,

sodium 1,438 mg,

carbs 112 g, fiber

18 g, sugar 38 g

Nutrition Facts:

calories 1,688,

total fat 60 g,

saturated fat 16

g, trans fat 0 g,

protein 130 g,

sodium 1,615 mg,

carbs 155 g, fiber

24 g, sugar 38 g

Nutrition Facts:

calories 1,794,

total fat 50 g,

saturated fat 10

g, trans fat 0 g,

protein 178 g,

sodium 3,528

mg, carbs 155 g,

fiber 20 g, sugar

23 g

week 1