Oxygen Australia — January-February 2018

oxygenmagAU Jan/Feb 2018 79

week 4

MONDAY

Breakfast

4 egg whites +

½ cup oatmeal +

½ sliced banana

Snack

Pumpkin Spice

Latte Power Bar*

Lunch

115g grilled white

fish + 1 medium

baked sweet

potato + 1 tbsp

butter + 1 cup

veggies

Snack

140g non-fat

Greek yoghurt +

100-calorie pack

almonds

Dinner

115g grilled

chicken breast +

1-2 cups veggies

or salad + 1 tbsp

olive oil +

balsamic vinegar

Post-

workout

1 scoop whey

protein mixed in

water

TUESDAY

Breakfast

½ cup oatmeal

+ 1 scoop whey

protein powder

+ 1 tbsp peanut

butter powder +

pinch cinnamon

and salt; mix

together 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

115g grilled white

fish + 1-2 cups

veggies or salad

+ 1 tbsp olive oil

Post-

workout

1 scoop whey

protein mixed in

water

WEDNESDAY

Breakfast

2 large eggs +

2 egg whites

(scrambled) +

1 whole-grain

waffle + 1 tbsp

maple syrup

Snack

1 slice toasted

sprouted grain

bread + 1 tbsp

peanut butter +

½ sliced banana

Lunch

115g grilled white

fish + 1 medium

baked sweet

potato + 1 tbsp

butter + 1 cup

veggies

Snack

¾ cup 4% cottage

cheese + 1 tbsp

sugar-free jam

+ 2 rice cakes

Dinner

115g grilled

chicken breast +

1-2 cups veggies

or salad + 1 tbsp

olive oil + tbsp

balsamic vinegar

Post-

workout

1 scoop whey

protein mixed in

water

THURSDAY

Breakfast

Carrot Cake

Protein Loaf*

Snack

16 whole-wheat

thin crackers

+ 1 (115g) tin

flavoured tuna

+ 1 tbsp olive oil

mayo

Lunch

115g grilled

chicken breast +

1 medium baked

sweet potato + 1

tbsp butter + 1 cup

veggies

Snack

140g non-fat

Greek yoghurt

Dinner

115g grilled white

fish + 1-2 cups

veggies or salad

+ 1 tbsp olive oil

Post-

workout

1 scoop whey

protein mixed in

water

FRIDAY

Breakfast

Protein Pancakes:

4 egg whites + ¼

cup oatmeal +

¼ cup pumpkin

puree + pinch salt

and cinnamon;

mix together and

cook in pan 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 (115g) pack

flavoured tuna + 1

cup brown rice or

quinoa (cooked) +

¼ cup avocado +

1 cup veggies

Snack

¾ cup 4% cottage

cheese + 1 tbsp

sugar-free jam +

100-calorie pack

almonds

Dinner

Mince Stuffed

Capsicums*

Post-

workout

1 scoop whey

protein mixed in

water

SATURDAY

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

+ pinch salt and

pepper + 1

medium piece

of fruit

Lunch

115g grilled

salmon + 1

medium baked

sweet potato + 1

tbsp butter + 12

asparagus spears

Snack

2 hard-boiled

eggs + 1 string

cheese stick

Dinner

Mince Stuffed

Capsicums*

Post-

workout

1 scoop whey

protein 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

115g grilled

salmon + 1 cup

veggies

Post-

workout

1 scoop whey

protein mixed in

water

Nutrition facts:

calories 1,571,

total fat 54g,

saturated fat 18g,

trans fat 0g, pro-

tein 156g, sodium

918mg, carbs

120g, fibre 17g,

sugar 36g

Nutrition facts:

calories 1,646,

total fat 53g,

saturated fat 13g,

trans fat 0g,

protein 152g,

sodium 2,200mg,

carbs 144g, fibre

23g, sugar 39g

Nutrition facts:

calories, 1633,

total fat 63g,

saturated fat

22g, trans fat

0g, protein 146g,

sodium 1,583mg,

carbs 120g, fibre

19g, sugar 44g

Nutrition facts:

calories 1,770,

total fat 64g,

saturated fat 17g,

trans fat 0g,

protein 182g,

sodium 1,904mg,

carbs 112g, fibre

14g, sugar 26g

Nutrition facts:

calories 1,587,

total fat 53g,

saturated fat 16g,

trans fat 0g,

protein 136g,

sodium 2,746mg,

carbs 149g, fibre

29g, sugar 30g

Nutrition facts:

calories 1,629,

total fat 57g,

saturated fat 21g,

trans fat 0g,

protein 146g,

sodium 1,492mg,

carbs 141g, fibre

28g, sugar 50g

Nutrition facts:

calories 1,679,

total fat 49g,

saturated fat 12g,

trans fat 0g, pro-

tein 145g, sodium

2,714mg, carbs

168g, fibre 29g,

sugar 53g