Oxygen USA — September-October 2017

september / october 2017 67

week 2

MONDAY

Breakfast

4 egg whites +

½ cup dry oat-

meal (cooked in

water) + ¼ cup

blueberries

Snack

1 slice toasted

sprouted grain

bread + ¼ cup

sliced avocado

+ dash salt and

pepper

Lunch

4 oz grilled

chicken breast +

1 cup brown rice +

1 cup veggies

Snack

¾ cup 4% cot-

tage cheese +

100-calorie pack

almonds +

½ grapefruit

Dinner

Sloppy Joes

Stuffed Peppers*

Postworkout

1 scoop whey

protein powder

mixed in water

TUESDAY

Breakfast

2 slices toasted

sprouted grain

bread + 2 eggs

cooked to your

liking

Snack

1 (4-oz) pack

flavored tuna

+ 1 tbsp olive

oil mayo + 16

whole-wheat thin

crackers

Lunch

4 oz broiled cod

or tilapia +

1 medium baked

sweet potato +

1 cup veggies

Snack

1 medium apple

+ 2 tbsp peanut

butter

Dinner

Leftover Sloppy

Joes Stuffed

Peppers*

Postworkout

1 scoop whey

protein powder

mixed in water

WEDNESDAY

Breakfast

4 egg whites +

½ cup dry oat-

meal (cooked in

water) +

½ grapefruit

Snack

2 rice cakes +

2 tbsp 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

5 oz nonfat

Greek yogurt +

100-calorie pack

almonds

Dinner

4 oz grilled

salmon + 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

2 large eggs +

2 egg whites

(scrambled) +

1 whole-grain

waffle (Van’s or

Ezekiel) + 1 tbsp

maple syrup

Snack

Pumpkin Spice

Latte Power Bar*

Lunch

4 oz ground

turkey 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 sirloin

steak + 1-2 cups

veggies or salad

+ 1 tbsp olive oil

Postworkout

1 scoop whey

protein powder

mixed in water

FRIDAY

Breakfast

4 egg whites +

½ cup dry oat-

meal (cooked

in water) + ½

grapefruit

Snack

16 whole-wheat

thin crackers +

1 (4-oz) pack

flavored tuna +

1 tbsp olive oil

mayo

Lunch

4 oz grilled

sliced steak + 1

cup brown rice

+ 2 tbsp salsa +

shredded lettuce

and diced

tomatoes

Snack

1 scoop whey

protein powder +

1 tsp instant coffee

+ 1 cup water

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

SATURDAY

Breakfast

Carrot Cake

Protein Loaf*

Snack

16 whole-wheat

thin crackers +

1 (4-oz) pack

flavored tuna +

1 tbsp olive oil

mayo

Lunch

4 oz grilled

chicken breast +

1 medium baked

sweet potato +

1 cup veggies

Snack

5 oz nonfat

Greek yogurt +

100-calorie pack

almonds

Dinner

4 oz ground

turkey breast

(sauteed with

chopped onions

and seasoning of

choice) + 1-2 cups

veggies or salad

+ 1 tbsp olive oil

Postworkout

1 scoop whey

protein powder

mixed in water

SUNDAY

Breakfast

2 large eggs +

2 egg whites

(scrambled) +

1 whole-grain

waffle (Van’s or

Ezekiel) + 1 tbsp

maple syrup

Snack

2 rice cakes +

2 tbsp peanut

butter

Lunch

4 oz grilled sliced

steak + 1 cup

brown rice + ¼

cup guacamole

+ 2 tbsp salsa +

shredded lettuce

and diced

tomatoes

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

salmon + 1 cup

veggies

Postworkout

1 scoop whey

protein powder

mixed in water

Nutrition Facts:

calories 1,587,

total fat 43 g,

saturated fat 12

g, trans fat 0 g,

protein 144 g,

sodium 1,800 mg,

carbs 160 g, fiber

27 g, sugar 36 g

Nutrition Facts:

calories 1,722,

total fat 62 g,

saturated fat 14

g, trans fat 0 g,

protein 148 g,

sodium 2,111 mg,

carbs 143 g, fiber

25 g, sugar 44 g

Nutrition Facts:

calories 1,612,

total fat 60 g,

saturated fat 9

g, trans fat 0 g,

protein 138 g,

sodium 2,140 mg,

carbs 134 g, fiber

23 g, sugar 35 g

Nutrition Facts:

calories 1,739,

total fat 66 g,

saturated fat 24

g, trans fat 0 g,

protein 159 g,

sodium 910 mg,

carbs 130 g, fiber

15 g, sugar 33 g

Nutrition Facts:

calories 1,794,

total fat 61 g,

saturated fat 13

g, trans fat 0 g,

protein 176 g,

sodium 1,527 mg,

carbs 131 g, fiber

12 g, sugar 20 g

Nutrition Facts:

calories 1,796,

total fat 62 g,

saturated fat 11

g, trans fat 0 g,

protein 192 g,

sodium 1,820 mg,

carbs 117 g, fiber

16 g, sugar 27 g

Nutrition Facts:

calories 1,758,

total fat 60 g,

saturated fat 17

g, trans fat 0 g,

protein 162 g,

sodium 1,601 mg,

carbs 134 g, fiber

12 g, sugar 30 g