Oxygen Australia Issue 93 SeptemberOctober 2017

oxygenmagAU Sep/Oct 2017 59

week 2

MONDAY

Training -

low carb

Breakfast

French

Toast With

Caramelised

Bananas*

Snack

1 scoop whey

protein powder

+ 1 cup brewed

coffee

Lunch

115g grilled

chicken breast

+ ¼ avocado +

2 cups mixed

veggies

Snack

¾ cup cottage

cheese + 14

cashews

Dinner

Bunless bacon

cheeseburger:

85g lean

ground beef

burger + 3 slices

bacon + 1 slice

Swiss cheese +

1 cup steamed

broccoli

TUESDAY

Endurance/

cardio -

high carb

Breakfast

1 cup shredded

wheat cereal + ½

cup high-protein

non-fat milk + ½

sliced medium

banana + 1 large

hard-boiled egg

Snack

1 small box

raisins + 1

(100-calorie

pack) almonds

Lunch

1 cup lentil soup

+ 1 cup brown

rice

Snack

2 cups frozen

fruit of choice

+ 1 scoop whey

protein powder

+ ¾ cup high-

protein non-fat

milk; blend until

smooth

Dinner

85g grilled

chicken breast

+ 1 medium

sweet potato +

1 cup steamed

broccoli

WEDNESDAY

Training -

Low Carb

Breakfast

2 large whole

eggs + 2 egg

whites + ¼

avocado + 1 cup

sliced veggies of

choice (cook as

an omelette) + ½

grapefruit

Snack

140g plain

non-fat Greek

yoghurt + 1 tbsp

sugar-free dark

chocolate chips

+ 1 tbsp peanut

butter

Lunch

115g grilled

salmon + 2 cups

mixed veggies

Snack

¾ cup cottage

cheese + 14

cashews

Dinner

115g grilled sirloin

steak + ½ cup

cooked quinoa

or brown rice

+ 1 cup mixed

vegetables

THURSDAY

Endurance/

Cardio -

High Carb

Breakfast

¾ cup dry

oatmeal + ½ cup

high-protein

non-fat milk +

¼ cup mixed

berries + 1 tbsp

chopped walnuts

Snack

1 scoop whey

protein powder

+ 1 small box

rainsins + ½

grapefruit

Lunch

1 cup lentil soup

+ 1 cup brown

rice

Snack

1 slice rye bread

+ 1 tbsp peanut

butter + ½

medium banana

sliced

Dinner

85g grilled sirloin

steak + 1 medium

baked potato +

1 cup steamed

broccoli

FRIDAY

Training -

Low Carb

Breakfast

2 large eggs +

3 slices bacon +

½ cup oatmeal

cooked in water

Snack

¾ cup cottage

cheese + 1 tbsp

sugar-free fruit

spread

Lunch

115g grilled

salmon + 2 cups

mixed veggies

Snack

2 lightly salted

rice cakes + 2 tbsp

peanut butter

Dinner

1 cup cooked

whole-wheat

pasta + 2 king

prawns (or 115g

grilled diced

chicken breast)

+ 2 tbsp pesto +

1-2 cups sauteed

vegetables of

choice

SATURDAY

Endurance/

Cardio -

High Carb

Breakfast

½ whole-wheat

bagel + 1 tbsp

peanut butter + ½

medium banana

sliced

Snack

1 Babybel cheese

round + 1 bag air-

popped popcorn

+ 1 cup grapes

Lunch

2 slices rye bread

+ 1 (115g can)

white tuna + 1-2

tbsp olive oil

mayonnaise

Snack

¼ cup hummus +

1 serving pretzels

Dinner

½ cup black

beans + ¾ cup

brown rice or

quinoa + 85g

grilled chicken

breast + sauteed

capsicum and

onions + 2

tbsp salsa + ¼

cup shredded

romaine lettuce

+ 2 tbsp diced

tomato

SUNDAY

Off Day -

Low Carb

Breakfast

2 large whole

eggs + 2 egg

whites + 1 cup

sliced veggies of

choice (cook as

an omelette) + ½

grapefruit

Snack

140g plain

non-fat Greek

yoghurt + 1 tbsp

sugar-free dark

chocolate chips

+ 1 tbsp peanut

butter

Lunch

115g grilled

chicken + ¼

avocado + 2 cups

mixed veggies

Snack

2 Babybel

cheese rounds

+ 1 (100-calorie

pack) almonds

Dinner

6 jumbo prawns

(or 115g grilled

diced chicken

breast) + 2

tbsp pesto + 2

cups sauteed

vegetables of

choice

Nutrition Facts:

calories 1,519,

total fat 64g,

saturated fat

22g, trans fat

0g, protein

150g, sodium

3,366mg, carbs

94g, fibre 19g,

sugar 32g

Nutrition Facts:

calories 1,539,

total fat 27g,

saturated fat

5g, trans fat 0

g, protein 100 g,

sodium 993mg,

carbs 229g, fibre

35g, sugar 84g

Nutrition Facts:

calories 1,610,

total fat 65g,

saturated fat 17g,

trans fat 0g,

protein 146g,

sodium 3,235mg,

carbs 115g, fibre

21g, sugar 38g

Nutrition Facts:

calories 1,517,

total fat 32g,

saturated fat 6g,

trans fat 0g,

protein 93g,

sodium 1,296mg,

carbs 216g, fibre

33g, sugar 50g

Nutrition Facts:

calories 1,593,

total fat 69g,

saturated fat 18g,

trans fat 0g,

protein 127g,

sodium 4,256mg,

carbs 113g, fibre

21g, sugar 18g

Nutrition Facts:

calories 1,568,

total fat 48g,

saturated fat 9g,

trans fat 0g,

protein 97g,

sodium 2,601mg,

carbs 190g, fibre

29g, sugar 17g

Nutrition Facts:

calories 1,601,

total fat 66g,

saturated fat 20g,

trans fat 0g,

protein 137g,

sodium 5,742mg,

carbs 120g, fibre

29g, sugar 47g

MEAL PLAN