Oxygen USA – July-August 2019

100 summer 2019

Keto MEAL PLAN

Breakfast Blue-Green Hulk Smoothie

Lunch 4 oz fish + 1 cup veggies of choice + ½ cup white rice

Snack 1 orange + 20-24 almonds

Dinner Zucchini Chicken Skewers

WEEK 1

Lunch Zucchini Chicken Skewers

Snack 1 apple + 20-24 almonds

Or -
2 Carrot Cake
Protein Bars

Dinner Apple Cider Vinegar-Brined Chicken Breast + Broccoli Side

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Lunch Apple Cider Vinegar–Brined Chicken Breast + Broccoli Side + ½ cup white rice

Snack 1 cup low-sugar plain Greek yogurt + ½ cup blueberries

Dinner Turkey Italian Bowl

Lunch Turkey Italian Bowl + ½ cup white rice

Snack 1 orange + 20-24 almonds

Or -
2 Carrot Cake
Protein Bars

Dinner Beef Stir-Fry

Lunch Beef Stir-Fry

Snack 1 apple + 20-24 almonds + shake made with 1 scoop vanilla protein powder + ½ cup frozen blueberries + 1 cup water

Dinner 6 oz salmon + 2 cups veggies + 1 tbsp olive oil + ½ cup white rice or potatoes

Lunch BLT Cobb Salad

Snack Quest bar + 20-24 almonds

Or -
2 Carrot Cake
Protein Bars

Dinner 4-6 oz steak + 2 cups broccoli + 2 tbsp olive oil

Lunch Grilled Chicken Caesar Salad

Snack 1 banana + 20-24 almonds

Or -
2 Carrot Cake
Protein Bars

Dinner Fasting Period Begins at 6 p.m.

Calories 1,325 Protein 104 g Carbs 64 g Fat 36 g

Calories 815 Protein 46 g Carbs 732 g Fat 40 g

D

A

Y

M

A

C

R

O

S

The Sustainable Two-Week Keto Plan