Oxygen USA — September-October 2017

68 oxygenmag.com

Muscle-Up MEAL PLAN

MONDAY

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
1 slice toasted
sprouted grain
bread + ¼ cup
sliced avocado

• dash salt and
  pepper + 1
  medium piece of
  fruit

Lunch
4 oz grilled salm-
on + 1 medium
baked sweet
potato + 1 tbsp
butter + 12 as-
paragus spears

Snack
2 hard-boiled
eggs + 1 string
cheese stick

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

4 egg whites +

½ cup dry oat-

meal (cooked

in water) + ½

grapefruit

Snack

2 rice cakes +

2 tbsp peanut

butter

Lunch

Beet-It Quinoa

Salad*

Snack

5 oz nonfat

Greek yogurt +

100-calorie pack

almonds

Dinner

4 oz grilled

salmon + 1 cup

veggies

Postworkout

1 scoop whey

protein powder

mixed in water

WEDNESDAY

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 about

one to two min-

utes per side

Snack

¼ cup hummus +

16 whole-wheat

thin crackers

Lunch

Beet-It Quinoa

Salad*

Snack

2 hard-boiled

eggs + 1 string

cheese stick

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

THURSDAY

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

Pumpkin Spice

Latte Power Bar*

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

¾ cup 4% cottage

cheese + 1 tbsp

sugar-free jelly

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

FRIDAY

Breakfast

½ cup oatmeal

+ 1 scoop whey

protein powder

+ 1 tbsp peanut

butter powder +

dash cinnamon

and salt; mix

together and

cook with water

Snack

1 mini whole-

wheat bagel,

toasted + 2 tbsp

cream cheese or

peanut butter

Lunch

4 oz grilled sliced

steak + 1 cup

brown rice +

¼ cup guacamole

+ 2 tbsp salsa +

shredded lettuce

and diced

tomatoes

Snack

5 oz nonfat

Greek yogurt +

100-calorie 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

SATURDAY

Breakfast

Carrot Cake

Protein Loaf*

Snack

1 slice toasted

sprouted grain

bread + ¼ cup

sliced avocado

+ dash salt and

pepper

Lunch

1 (4-oz) pack

flavored tuna +

1 cup brown

rice or quinoa

(cooked) + 1 cup

veggies

Snack

2 hard-boiled

eggs + 1 string

cheese stick

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

SUNDAY

Breakfast

Breakfast

Smoothie: 1 scoop

whey protein pow-

der + ¼ cup dry

oatmeal +

½ frozen banana +

1 tbsp peanut

butter powder +

¼ cup frozen

strawberries + ½

cup water; blend

until creamy

Snack

Pumpkin Spice

Latte Power Bar*

Lunch

2 slices sprouted

grain bread + 4

slices turkey breast

deli meat + 2 tbsp

avocado + sprouts

and sliced toma-

toes + 1 medium

piece of fruit

Snack

1 scoop chocolate

whey protein pow-

der + 1 tbsp instant

coffee + ½ cup un-

sweetened almond

milk or nonfat milk

+ ice; blend until

smooth

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

Nutrition Facts:

calories 1,604,
total fat 58 g,
saturated fat 15 g,
trans fat 0 g,
protein 155 g,
sodium 889 mg,
carbs 122 g, fiber
24 g, sugar 28 g

Nutrition Facts:

calories 1,728,

total fat 75 g,

saturated fat

14 g, trans fat 0

g, protein 141 g,

sodium 1,116 mg,

carbs 126 g, fiber

19 g, sugar 34 g

Nutrition Facts:

calories 1,730,

total fat 82 g,

saturated fat

20 g, trans fat

0 g, protein 141

g, sodium 2,052

mg, carbs 109 g,

fiber 16 g, sugar

26 g

Nutrition Facts:

calories 1,706,

total fat 52 g,

saturated fat 18

g, trans fat 0 g,

protein 167 g,

sodium 2,731 mg,

carbs 151 g, fiber

24 g, sugar 44 g

Nutrition Facts:

calories 1,778,

total fat 67 g,

saturated fat 21

g, trans fat 0 g,

protein 159 g,

sodium 1,426 mg,

carbs 139 g, fiber

15 g, sugar 25 g

Nutrition Facts:

calories 1,733,

total fat 63 g,

saturated fat 18

g, trans fat 0 g,

protein 160 g,

sodium 1,707 mg,

carbs 128 g, fiber

18 g, sugar 15 g

Nutrition Facts:

calories 1,668,

total fat 39 g,

saturated fat 11 g,

trans fat 0 g,

protein 180 g,

sodium 2,255 mg,

carbs 153 g, fiber

22 g, sugar 52 g

week 3