Follow this two-week meal plan, then repeat. Download the...
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TUESDAY BREAKFAST Egg ‘N’ Cheese Muffin: 4 egg whites + 1 slice cheddar cheese + 1 low-calorie whole-grain English muffin SNACK 1 1 cup plain nonfat Greek yogurt; 1 cup grapes LUNCH 3 oz left- over grilled chicken + 3 oz leftover sweet potato + 1 cup steamed broccoli; 1 cup strawberries SNACK 2 Choco- late Almond Pro- tein Shake: Blend 1 scoop chocolate whey protein pow- der + ⅓ cup plain unsweetened almond milk + 1 tsp almond extract + ice + water; top with 2 tbsp sliv- ered almonds + 1 tbsp carob chips DINNER 3 oz grilled chicken kebabs + ¾ cup cooked brown rice + 1 cup steamed spinach + Greek Yogurt Cucumber Sauce: Combine 3 tbsp plain nonfat Greek yogurt + ¼ diced cucum- ber + ½ tbsp lemon juice + 1 tsp minced garlic + dash each dill, sea salt and pepper WEDNESDAY BREAKFAST Chocolate PB Banana Shake: Blend 1 scoop chocolate whey protein powder + 1 mashed banana + 1 tbsp all-natural peanut butter + 1 tbsp carob chips + ½ cup skim milk + ice + water SNACK 1 1 cup low-fat cottage cheese; 1 cup sliced pineapple LUNCH Old- Fashioned Turkey Burger: 4 oz grilled ground turkey breast patty + Dijon mustard + grilled onions and peppers + thin whole wheat sandwich bun; ½ cup baby carrots + ½ cup celery sticks SNACK 2 PB&J Yogurt: 1 cup plain nonfat Greek yogurt + 1 tbsp all-natural peanut butter + ½ cup sliced strawberries DINNER 7 oz broiled flank steak (save 3 oz for tomorrow’s lunch) + ½ cup sautéed mushrooms and onions + 2 tbsp blue cheese crumbles + ¾ cup cooked brown rice + 1 cup steamed broccoli MONDAY BREAKFAST 4 scrambled egg whites; 1 cup cooked cream of wheat; ½ grape- fruit SNACK 1 1 scoop chocolate whey protein powder + water; 1 apple LUNCH Blue Cheese Spinach Salad: 1 cup baby spinach + 1 cup arugula + 2 tbsp blue cheese crumbles + 2 tbsp blueberries + 1 tbsp pecan halves + 6 oz grilled chicken (save 3 oz for tomor- row’s lunch) + 1 tbsp olive oil + 1 tbsp balsamic vinegar SNACK 2 1 cup plain nonfat Greek yogurt + 2 tbsp slivered almonds + 1 packet Splenda (optional) + dash cinnamon DINNER 4 oz broiled salmon + 2 cups steamed spinach + 7 oz sweet potato (save 3 oz for tomor- row’s lunch) + dash cinnamon + 1 packet Splenda Week One Meal Plan Follow this two-week meal plan, then repeat. Download the shopping list at oxygenmag.com/grocerylist2 SATURDAY BREAKFAST Veggie Omelette: 1 egg + 2 egg whites + ¼ cup sliced mushrooms + ¼ cup diced tomato + ¼ cup chopped yellow onion + 1 cup spinach; 1 slice whole-grain toast SNACK 1 2 brown rice cakes + 1 cup low-fat cottage cheese + 2 tbsp all-natural peanut butter LUNCH 3 oz leftover tilapia + juice of ½ lemon + 1 cup steamed broccoli + 1½ cups cooked brown rice (save half for dinner) + 1 tbsp olive oil SNACK 2 1 scoop chocolate whey protein powder + water; 1 apple DINNER Chicken Stir Fry: 3 oz chicken + ½ cup each sliced bell pepper, chopped onion, bok choy and snap peas + 2 tbsp low-sodium soy sauce + ¾ cup leftover cooked brown rice + ¾ tbsp rice vinegar SUNDAY BREAKFAST Quinoa Parfait: Layer ¾ cup cooked quinoa + 1 cup plain nonfat Greek yogurt + 2 tbsp blueber- ries + ¼ cup sliced strawberries + 2 tbsp raspberries + 2 tbsp chopped walnuts SNACK 1 1 cup plain nonfat Greek yogurt; 1 apple LUNCH Scrambled Egg White Pizza (recipe above) SNACK 2 Straw- berry Banana Shake: Blend 1 scoop vanilla whey protein powder + ½ cup strawberries + ½ banana + 1 cup water + ice DINNER 6 sautéed jumbo shrimp + ½ tbsp minced garlic + ¼ cup yellow onions + 1 cup sliced zucchini + dash each sea salt and pepper + 1 cup cooked whole wheat pasta + 1 tbsp olive oil FRIDAY BREAKFAST 4 hard-boiled egg whites; ¾ cup dry oats (cooked in water) + dash each cinnamon and sea salt + 1 tbsp raisins SNACK 1 1 cup plain nonfat Greek yogurt; 2 tbsp cashews LUNCH 3 oz leftover grilled chicken + 2 slices whole-grain toast + 2 lettuce leaves + 3 slices yellow onion + 1 slice tomato + 1 slice Swiss cheese SNACK 2 1 cup low-fat cottage cheese; 1 orange DINNER 6 oz broiled tilapia (save 3 oz for tomor- row’s lunch) + juice of ½ lemon + ¾ cup cooked quinoa + 2 cups steamed spinach THURSDAY BREAKFAST Cranberry Breakfast Mug (recipe top left) SNACK 1 1 can tuna + ¼ cup diced avocado + sea salt and pep- per to taste + 2 brown rice cakes LUNCH 3 oz left- over flank steak + 4 cups romaine lettuce + ¼ sliced red pepper + ¼ cup shredded carrot + 1 tbsp olive oil + 1 tbsp balsamic vinegar SNACK 2 1 cup plain nonfat Greek yogurt; 1 pear DINNER 6 oz grilled chicken (save 3 oz for tomorrow’s lunch) + ¾ cup cooked brown rice + 1 cup steamed asparagus Tip: Place a cookie tray under the dish in case you have some spillover. Calories: 1,571 Protein: 139 g Carbs: 128 g Fat: 60 g Calories: 1,540 Protein: 148 g Carbs: 156 g Fat: 38 g Calories: 1,650 Protein: 159 g Carbs: 169 g Fat: 40 g Calories: 1,705 Protein: 145 g Carbs: 160 g Fat: 54 g Calories: 1,603 Protein: 146 g Carbs: 171 g Fat: 39 g Calories: 1,782 Protein: 150 g Carbs: 178 g Fat: 55 g Calories: 1,633 Protein: 146 g Carbs: 136 g Fats: 60 g
Transcript of Follow this two-week meal plan, then repeat. Download the...
TUESDAY
BREAKFAST Egg ‘N’ Cheese Muffin: 4 egg whites + 1 slice cheddar cheese + 1 low-calorie whole-grain English muffin
SNACK 1 1 cup plain nonfat Greek yogurt; 1 cup grapes
LUNCH 3 oz left-over grilled chicken + 3 oz leftover sweet potato + 1 cup steamed broccoli; 1 cup strawberries
SNACK 2 Choco-late Almond Pro-tein Shake: Blend 1 scoop chocolate whey protein pow-der + ⅓ cup plain unsweetened almond milk + 1 tsp almond extract + ice + water; top with 2 tbsp sliv-ered almonds + 1 tbsp carob chips
DINNER 3 oz grilled chicken kebabs + ¾ cup cooked brown rice + 1 cup steamed spinach + Greek Yogurt Cucumber Sauce: Combine 3 tbsp plain nonfat Greek yogurt + ¼ diced cucum-ber + ½ tbsp lemon juice + 1 tsp minced garlic + dash each dill, sea salt and pepper
WEDNESDAY
BREAKFAST Chocolate PB Banana Shake: Blend 1 scoop chocolate whey protein powder + 1 mashed banana + 1 tbsp all-natural peanut butter + 1 tbsp carob chips + ½ cup skim milk + ice + water
SNACK 1 1 cup low-fat cottage cheese; 1 cup sliced pineapple
LUNCH Old-Fashioned Turkey Burger: 4 oz grilled ground turkey breast patty + Dijon mustard + grilled onions and peppers + thin whole wheat sandwich bun; ½ cup baby carrots + ½ cup celery sticks
SNACK 2 PB&J Yogurt: 1 cup plain nonfat Greek yogurt + 1 tbsp all-natural peanut butter + ½ cup sliced strawberries
DINNER 7 oz broiled flank steak (save 3 oz for tomorrow’s lunch) + ½ cup sautéed mushrooms and onions + 2 tbsp blue cheese crumbles + ¾ cup cooked brown rice + 1 cup steamed broccoli
MONDAY
BREAKFAST 4 scrambled egg whites; 1 cup cooked cream of wheat; ½ grape-fruit
SNACK 1 1 scoop chocolate whey protein powder + water; 1 apple
LUNCH Blue Cheese Spinach Salad: 1 cup baby spinach + 1 cup arugula + 2 tbsp blue cheese crumbles + 2 tbsp blueberries + 1 tbsp pecan halves + 6 oz grilled chicken (save 3 oz for tomor-row’s lunch) + 1 tbsp olive oil + 1 tbsp balsamic vinegar
SNACK 2 1 cup plain nonfat Greek yogurt + 2 tbsp slivered almonds + 1 packet Splenda (optional) + dash cinnamon
DINNER 4 oz broiled salmon + 2 cups steamed spinach + 7 oz sweet potato (save 3 oz for tomor-row’s lunch) + dash cinnamon + 1 packet Splenda
Week One Meal Plan
Follow this two-week meal plan, then repeat. Download the shopping list at oxygenmag.com/grocerylist2
SATURDAY
BREAKFAST Veggie Omelette: 1 egg + 2 egg whites + ¼ cup sliced mushrooms + ¼ cup diced tomato + ¼ cup chopped yellow onion + 1 cup spinach; 1 slice whole-grain toast
SNACK 1 2 brown rice cakes + 1 cup low-fat cottage cheese + 2 tbsp all-natural peanut butter
LUNCH 3 oz leftover tilapia + juice of ½ lemon + 1 cup steamed broccoli + 1½ cups cooked brown rice (save half for dinner) + 1 tbsp olive oil
SNACK 2 1 scoop chocolate whey protein powder + water; 1 apple
DINNER Chicken Stir Fry: 3 oz chicken + ½ cup each sliced bell pepper, chopped onion, bok choy and snap peas + 2 tbsp low-sodium soy sauce + ¾ cup leftover cooked brown rice + ¾ tbsp rice vinegar
SUNDAY
BREAKFAST Quinoa Parfait: Layer ¾ cup cooked quinoa + 1 cup plain nonfat Greek yogurt + 2 tbsp blueber-ries + ¼ cup sliced strawberries + 2 tbsp raspberries + 2 tbsp chopped walnuts
SNACK 1 1 cup plain nonfat Greek yogurt; 1 apple
LUNCH Scrambled Egg White Pizza (recipe above)
SNACK 2 Straw-berry Banana Shake: Blend 1 scoop vanilla whey protein powder + ½ cup strawberries + ½ banana + 1 cup water + ice
DINNER 6 sautéed jumbo shrimp + ½ tbsp minced garlic + ¼ cup yellow onions + 1 cup sliced zucchini + dash each sea salt and pepper + 1 cup cooked whole wheat pasta + 1 tbsp olive oil
FRIDAY
BREAKFAST 4 hard-boiled egg whites; ¾ cup dry oats (cooked in water) + dash each cinnamon and sea salt + 1 tbsp raisins
SNACK 1 1 cup plain nonfat Greek yogurt; 2 tbsp cashews
LUNCH 3 oz leftover grilled chicken + 2 slices whole-grain toast + 2 lettuce leaves + 3 slices yellow onion + 1 slice tomato + 1 slice Swiss cheese
SNACK 2 1 cup low-fat cottage cheese; 1 orange
DINNER 6 oz broiled tilapia (save 3 oz for tomor-row’s lunch) + juice of ½ lemon + ¾ cup cooked quinoa + 2 cups steamed spinach
THURSDAY
BREAKFAST Cranberry Breakfast Mug (recipe top left)
SNACK 1 1 can tuna + ¼ cup diced avocado + sea salt and pep-per to taste + 2 brown rice cakes
LUNCH 3 oz left-over flank steak + 4 cups romaine lettuce + ¼ sliced red pepper + ¼ cup shredded carrot + 1 tbsp olive oil + 1 tbsp balsamic vinegar
SNACK 2 1 cup plain nonfat Greek yogurt; 1 pear
DINNER 6 oz grilled chicken (save 3 oz for tomorrow’s lunch) + ¾ cup cooked brown rice + 1 cup steamed asparagus
Tip: Place a cookie tray under the dish in
case you have some spillover.
Calories: 1,571 Protein: 139 g Carbs: 128 g Fat: 60 g
Calories: 1,540 Protein: 148 g Carbs: 156 g Fat: 38 g
Calories: 1,650 Protein: 159 g Carbs: 169 g Fat: 40 g
Calories: 1,705 Protein: 145 g Carbs: 160 g Fat: 54 g
Calories: 1,603 Protein: 146 g Carbs: 171 g Fat: 39 g
Calories: 1,782 Protein: 150 g Carbs: 178 g Fat: 55 g
Calories: 1,633 Protein: 146 g Carbs: 136 g Fats: 60 g
Week Two
Meal Plan
MONDAY
BREAKFAST Egg Sandwich: 1 egg + 2 egg whites + 1 slice cheddar cheese + 1 low- calorie whole-grain English muffin
SNACK 1 Choco-late PB Shake: Blend 1 scoop chocolate whey protein powder + 1 tbsp all-natural peanut butter + 1 cup skim milk + ice
LUNCH 1 can tuna + ¾ cup cooked brown rice + 1 cup steamed spinach + ¼ cup diced avocado + dash each sea salt and pepper
SNACK 2 1 cup plain nonfat Greek yogurt; 1 cup grapes
DINNER One-Dish Baked Omelette 2 slices whole-grain toast; 2 cups mixed greens salad +
TUESDAY
BREAKFAST Oatcakes: Blend ¾ cup dry oats + 3 egg whites + 1 tbsp skim milk + dash each cinna-mon and sea salt; pan fry and top with ½ cup sliced banana + 2 tbsp chopped walnuts
SNACK 1 3 hard-boiled egg whites; 1 part-skim mozzarella string cheese; 1 apple
LUNCH 4 oz deli turkey + ¼ sliced avocado + 2 romaine lettuce leaves + 2 slices tomato + 1 low-calorie whole wheat tortilla; 1 cup baby carrots
SNACK 2 1 scoop chocolate whey protein powder + water; 1 orange
DINNER 8 oz lean sirloin steak (save 4 oz for tomor-row’s lunch) + 2 cups steamed broccoli +
WEDNESDAY
BREAKFAST Banana Blueberry PB Shake: Blend 1 scoop vanilla whey protein powder + 1 cup frozen blueberries + ½ sliced banana + 1 tbsp all-natural peanut butter + ½ cup plain unsweetened almond milk + ice
SNACK 1 1 can tuna + ¼ cup diced avocado + dash each sea salt and pepper + 2 brown rice cakes
LUNCH 4 oz left-over sirloin steak + 4 cups mixed greens + 1 tbsp blue cheese crumbles + ¼ sliced red pepper + 1 tbsp olive oil + 2 tbsp balsamic vinegar; 1 orange
SNACK 2 3 hard-boiled egg whites; 1 apple
DINNER 6 oz grilled chicken (save 3 oz for to-morrow’s lunch) + 4 oz leftover sweet potato + 1 cup steamed green beans + Greek herbs and spices
THURSDAY
BREAKFAST 4 hard-boiled egg whites + ¾ cup dry oats (cooked in water) + dash each cinnamon and sea salt + 1 tbsp raisins
SNACK 1 Choco-late PB Shake: Blend 1 scoop chocolate whey protein powder + 1 tbsp all-natural peanut butter + 1 cup skim milk + ice
LUNCH 3 oz leftover grilled chicken + 4 cups romaine lettuce + 5 chopped baby carrots + 2 sliced celery stalks + ¼ cup chopped tomato + 1 tbsp slivered almonds + 1 tbsp olive oil + 1 tbsp balsamic vinegar; 1 cup grapes
SNACK 2 1 cup low-fat cottage cheese; 1 cup sliced pineapple
DINNER Chicken & Zucchini Pasta: Sauté 6 oz grilled chicken + 1 cup canned crushed tomatoes + 4 chopped basil leaves + dash each sea salt and pepper + 2 cups sliced zucchini + 2 cups cooked whole wheat pasta
FRIDAY
BREAKFAST Omelette: 1 egg + 2 egg whites + ½ cup low-fat shredded cheddar cheese + ¼ cup diced tomatoes; 1 slice whole-grain toast
SNACK 1 1 cup low-fat cot-tage cheese + 1 chopped pear + dash cinnamon
LUNCH Leftover Chicken & Zucchini Pasta
SNACK 2 1 scoop vanilla whey protein powder + 1 tbsp instant coffee + 1 cup skim milk + ice
DINNER Egg White Strata with Spinach
SUNDAY
BREAKFAST Cranberry Breakfast Mug
SNACK 1 Mid-Morning Wake- Me-Up: Blend 1 scoop vanilla whey protein powder + 2 shots espresso + 1 tsp vanilla extract + ¼ cup plain unsweetened almond milk + 1 packet Splenda + 1 tsp olive oil + ice
LUNCH 3 oz left-over lean ground beef burger + ¾ cup cooked brown rice + 1 cup steamed broccoli + 1 tbsp olive oil
SNACK 2 1 cup plain nonfat Greek yogurt; 1 pear
DINNER Fish Bur-rito: 4 oz broiled cod + dash each sea salt and pep-per + 1 low-calorie whole wheat tortilla + ½ cup shredded romaine lettuce + ½ cup low-fat shredded cheddar cheese + ¼ cup black beans
SATURDAY
BREAKFAST Leftover Egg White Strata with Spinach
SNACK 1 1 cup low-fat cottage cheese; ½ grape-fruit
LUNCH Blue Cheese Spinach Salad: 1 cup baby spinach + 1 cup arugula + 1 tbsp blue cheese crumbles + 2 tbsp blueberries + 1 tbsp pecan halves + 3 oz grilled chicken + 1 tbsp olive oil + 1 tbsp balsamic vinegar
SNACK 2 PB&J Yogurt: 1 cup plain nonfat Greek yogurt + 1 tbsp all-natural peanut butter + ½ cup sliced strawberries
DINNER 6 oz lean ground beef burger (cook 2 3-oz patties and save 1 for tomorrow’s lunch) + 1 low-cal-orie whole-grain hamburger bun + 1 slice tomato + 1 slice onion + 2 lettuce leaves; 1 cup mixed greens salad + juice of ½ lemon; 1 corn on the cob
Calories: 1,720 Protein: 155 g Carbs: 194 g Fat: 41 g
Calories: 1,670 Protein: 166 g Carbs: 160 g Fat: 56 g
Calories: 1,564 Protein: 155 g Carbs: 108 g Fats: 59 g
Calories: 1,720 Protein: 138 g
Carbs: 165 g Fat: 59 g
Calories: 1,610 Protein: 163 g Carbs: 141 g Fat: 42 g
Calories: 1,580 Protein: 147 g Carbs: 142 g Fat: 48 g
Calories: 1,740 Protein: 142 g Carb: 199 g Fat: 49 g
You’re halfway there!
Now go back to Week One and repeat the
entire plan.
Save half of this meal for tomorrow’s lunch.
