Oxygen Australia Issue 93 SeptemberOctober 2017

60 Sep/Oct 2017 oxygenmag.com.au

MONDAY

Training -

low carb

Breakfast

2 large eggs +

3 slices bacon +

½ cup oatmeal

cooked in water

Snack

2 Babybel

cheese rounds

+ 1 medium

apple

Lunch

large salad

+ 115g grilled

chicken breast

+ 2 tbsp light

dressing of

choice

Snack

1 scoop whey

protein powder

+ 1 cup brewed

coffee

Dinner

Salmon Poke

Bowl*

TUESDAY

Endurance/

cardio -

high carb

Breakfast

½ whole-wheat

bagel + 2 tbsp

light cream

cheese + ½

grapefruit

Snack

¼ cup hummus +

1 serving pretzels

Lunch

Chicken Pesto

Sandwich*

Snack

1 bag air popped

popcorn + 1

small box raisins

Dinner

1 cup cooked

whole-wheat

pasta + 115g

grilled diced

chicken breast

+ ¼ cup tomato

sauce + 1-2

cups sauteed

vegetables of

choice

WEDNESDAY

Training -

low carb

Breakfast

3 large eggs + 2

slices bacon + 1

cup diced melon

Snack

¾ cup cottage

cheese

Lunch

½ cup cooked

whole-wheat

pasta + 115g

grilled diced

chicken breast

+ 2 tbsp pesto +

1-2 cups sauteed

vegetables of

choice

Snack

1 hard-boiled

egg

Dinner

Salmon Poke

Bowl*

THURSDAY

Endurance/

cardio -

high carb

Breakfast

French

Toast With

Caramelised

Bananas*

Snack

1 light multigrain

English muffin

+ ½ cup ricotta

cheese + ½

cup sliced fruit

(strawberries

and banana)

Lunch

1 cup lentil soup

+ 1 cup brown

rice or cooked

quinoa

Snack

1 bag air-

popped popcorn

Dinner

85g grilled

chicken breast

+ 1 cup beans

of choice + 2

cups mixed

vegetables

FRIDAY

Training -

low carb

Breakfast

3 large eggs + 2

slices bacon + ¼

avocado + 1 cup

diced melon

Snack

2 hard-boiled

eggs

Lunch

1 slice light

whole-wheat

bread + 4 slices

deli turkey breast

+ 1 slice provolone

or Swiss cheese

+ 1 cup baby

carrots or sliced

celery

Snack

140g plain

non-fat Greek

yoghurt + ½ cup

fresh berries +

1 (100-calorie

pack) almonds

Dinner

85g grilled sirloin

steak + 1 small

baked potato +

1 tbsp butter +

1 cup steamed

broccoli

SATURDAY

Endurance/

cardio -

high carb

Breakfast

½ whole-wheat

bagel + 1 tbsp

peanut butter + ½

medium banana

sliced

Snack

1 light multigrain

English muffin

+ ½ cup ricotta

cheese + ½

cup sliced fruit

(strawberries and

banana)

Lunch

1 (115g) can

white tuna + 1-2

tbsp olive oil

mayonnaise + 1

serving whole-

grain crackers

Snack

1 small box raisins

+ 1 (100-calorie

pack) almonds

Dinner

Pizza Mac

n’ Cheese

Casserole*

SUNDAY

Off day -

low carb

Breakfast

French Toast With

Caramelised

Bananas*

Snack

2 Babybel cheese

rounds + 1

medium apple

Lunch

large salad + 115g

grilled chicken

breast + 2 tbsp

light dressing of

choice

Snack

1 scoop whey

protein powder

+ 2 tbsp peanut

butter + ½ to

¾ cup non-fat

high-protein milk;

blend with ice

until smooth

Dinner

Pesto Chicken

Sandwich*

Nutrition Facts:

calories 1,554,

total fat 84g,

saturated fat

23g, trans fat

0g, protein

109g, sodium

1,790mg, carbs

95g, fibre 16g,

sugar 27g

Nutrition Facts:

calories 1,521,

total fat 48g,

saturated fat 11g,

trans fat 0g,

protein 93g,

sodium 2,484mg,

carbs 184g, fibre

28g, sugar 50g

Nutrition Facts:

calories 1,630,

total fat 89g,

saturated fat

22g, trans fat

0g, protein 120g,

sodium 2,685mg,

carbs 91g, fibre

14g, sugar 28g

Nutrition Facts:

calories 1,633,

total fat 51g,

saturated fat 19g,

trans fat 0g,

protein 94g,

sodium 2,870mg,

carbs 206g, fibre

44g, sugar 35g

Nutrition Facts:

calories 1,547,

total fat 73g,

saturated fat

26g, trans fat

0g, protein 132g,

sodium 2,638mg,

carbs 93g, fibre

18g, sugar 34g

Nutrition Facts:

calories 1,581,

total fat 61g,

saturated fat 18g,

trans fat 0g,

protein 89g,

sodium 1,819mg,

carbs 180g, fibre

23g, sugar 44g

Nutrition Facts:

calories 1,604,

total fat 76g,

saturated fat

25g, trans fat

0g, protein 131g,

sodium 2,081mg,

carbs 107g, fibre

20g, sugar 46g

week 3

Nutrition