Oxygen USA — September-October 2017

september / october 2017 69

week 4

MONDAY

Breakfast

4 egg whites +

½ cup oatmeal +

½ sliced banana

Snack

Pumpkin Spice

Latte Power Bar*

Lunch

4 oz broiled cod

or tilapia +

1 medium baked

sweet potato +

1 tbsp butter +

1 cup veggies

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 +

balsamic vinegar

Postworkout

1 scoop whey

protein powder

mixed in water

TUESDAY

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

Snack

2 tbsp peanut

butter + 1 medium

apple

Dinner

4 oz grilled tilapia

+ 1-2 cups veggies

or salad + 1 tbsp

olive oil

Postworkout

1 scoop whey

protein powder

mixed in water

WEDNESDAY

Breakfast

2 large eggs +

2 egg whites

(scrambled) +

1 whole-grain

waffle (Van’s or

Ezekiel) + 1 tbsp

maple syrup

Snack

1 slice toasted

sprouted grain

bread + 1 tbsp

peanut butter +

½ sliced banana

Lunch

4 oz broiled cod

or tilapia +

1 medium baked

sweet potato +

1 tbsp butter + 1

cup veggies

Snack

¾ cup 4% cottage

cheese + 1 tbsp

sugar-free jelly

Dinner

4 oz grilled

chicken breast +

1-2 cups veggies

or salad + 1 tbsp

olive oil + tbsp

balsamic vinegar

Postworkout

1 scoop whey

protein powder

mixed in water

THURSDAY

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

tbsp butter + 1 cup

veggies

Snack

5 oz nonfat Greek

yogurt

Dinner

4 oz grilled tilapia

+ 1-2 cups veggies

or salad + 1 tbsp

olive oil

Postworkout

1 scoop whey

protein powder

mixed in water

FRIDAY

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 mini whole-

wheat bagel,

toasted + 2 tbsp

cream cheese or

peanut butter

Lunch

1 (4-oz) pack

flavored tuna + 1

cup brown rice or

quinoa (cooked) +

¼ cup avocado +

1 cup veggies

Snack

¾ cup 4% cottage

cheese + 1 tbsp

sugar-free jelly +

100-calorie pack

almonds

Dinner

Sloppy Joes

Stuffed Peppers*

Postworkout

1 scoop whey

protein powder

mixed in water

SATURDAY

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

salmon + 1

medium baked

sweet potato + 1

tbsp butter + 12

asparagus spears

Snack

2 hard-boiled

eggs + 1 string

cheese stick

Dinner

Sloppy Joes

Stuffed Peppers*

Postworkout

1 scoop whey

protein powder

mixed in water

SUNDAY

Breakfast

Carrot Cake

Protein Loaf*

Snack

1 mini whole-

wheat bagel,

toasted + 2 tbsp

cream cheese or

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

2 tbsp peanut

butter + 1 medium

apple

Dinner

4 oz grilled

salmon + 1 cup

veggies

Postworkout

1 scoop whey

protein powder

mixed in water

Nutrition Facts:

calories 1,571,

total fat 54 g,

saturated fat 18

g, trans fat 0 g,

protein 156 g,

sodium 918 mg,

carbs 120 g, fiber

17 g, sugar 36 g

Nutrition Facts:

calories 1,646,

total fat 53 g,

saturated fat 13

g, trans fat 0 g,

protein 152 g,

sodium 2,200

mg, carbs 144 g,

fiber 23 g, sugar

39 g

Nutrition Facts:

calories, 1633,

total fat 63 g,

saturated fat 22

g, trans fat 0 g,

protein 146 g,

sodium 1,583 mg,

carbs 120 g, fiber

19 g, sugar 44 g

Nutrition Facts:

calories 1,770,

total fat 64 g,

saturated fat 17

g, trans fat 0 g,

protein 182 g,

sodium 1,904

mg, carbs 112 g,

fiber 14 g, sugar

26 g

Nutrition Facts:

calories 1,587,

total fat 53 g,

saturated fat 16

g, trans fat 0 g,

protein 136 g,

sodium 2,746

mg, carbs 149 g,

fiber 29 g, sugar

30 g

Nutrition Facts:

calories 1,629,

total fat 57 g,

saturated fat 21

g, trans fat 0 g,

protein 146 g,

sodium 1,492 mg,

carbs 141 g, fiber

28 g, sugar 50 g

Nutrition Facts:

calories 1,679,

total fat 49 g,

saturated fat 12

g, trans fat 0 g,

protein 145 g,

sodium 2,714 mg,

carbs 168 g, fiber

29 g, sugar 53 g