OXY Meal Plan Month1
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TUESDAY BREAKFAST Tri-Berry Shake: Blend 1 scoop vanilla whey protein powder + ⅓ cup frozen blueberries + ⅓ cup frozen blackberries + ⅓ cup frozen strawberries + 1 cup water + ice SNACK 1 ¾ cup nonfat plain Greek yogurt + 1 tbsp blueberries + 1 tbsp slivered almonds LUNCH BLT: 3 slices turkey bacon + romaine lettuce + 2 slices tomato + 2 slices whole-grain bread; 1 sliced apple + 1 tbsp natural peanut butter SNACK 2 1 can tuna (mixed with mustard) +2 rice cakes; 1 cup baby carrots + sliced celery; 1 part-skim mozzarella string cheese DINNER 4-oz grilled chicken breast + 1 cup romaine lettuce + sliced tomatoes, cucumbers, onions, green peppers + 4 green olives + 1 oz fat-free feta cheese dressed with lemon juice + 1 tbsp olive oil + greek herbs and spices WEDNESDAY BREAKFAST Egg Quinoa Parfait: 4 scrambled egg whites + ¾ cup cooked quinoa + ⅓ cup sliced strawberries + ⅓ cup sliced banana + ⅓ cup sliced pineapple SNACK 1 ¾ cup nonfat plain Greek yogurt + 1 cup strawberries + 2 tbsp walnut halves LUNCH 3-oz grilled chicken breast + ½ cup cooked quinoa +1 cup steamed broccoli drizzled with 1 tbsp low- sodium soy sauce SNACK 2 1 scoop chocolate whey protein powder + 1 cup skim milk DINNER Fritatta: Whisk 1 egg + 3 egg whites + dash sea salt + pepper; pour into skillet with broccoli, brown 1 to 2 minutes, place in oven and bake at 375°F for 20 minutes. Let cool for 2 minutes to set and serve with 1 slice whole- grain toast THURSDAY BREAKFAST 4 hard-boiled egg whites + ⅓ cup rolled oats cooked in water + 1 tbsp natural peanut butter + 1 cup sliced banana SNACK 1 Mochaccino Pick-Me-Up: Blend 1 scoop chocolate or vanilla whey protein powder + 2 tsp instant coffee + 1 tbsp unsweetened cocoa powder + 1 tsp vanilla extract + ½ cup skim milk + ice LUNCH 4-oz grilled chicken breast + 1 cup romaine lettuce + sliced tomatoes, cucumbers, onions, green peppers + 4 green olives + 1 oz fat- free feta cheese dressed with lemon juice +1 tbsp olive oil + greek herbs and spices SNACK 2 ¾ cup low-fat cottage cheese + 1 tbsp almonds; sliced celery, cucumber, baby carrots DINNER Halibut with Sweet Potato and Kale Quinoa (check out our January issue!) SATURDAY BREAKFAST Winter Morning Quinoa (check out our January issue!) SNACK 1 1 scoop chocolate whey protein powder + 1 cup skim milk LUNCH 4 slices turkey breast deli meat + lettuce, tomato, banana peppers + 1 tsp mustard + 2 slices toasted whole-grain bread SNACK 2 ¾ cup nonfat plain Greek yogurt + 1 tbsp blueberries + 1 tbsp slivered almonds DINNER 4 oz broiled salmon + 1 cup steamed asparagus + 1 cup cooked brown rice SUNDAY BREAKFAST French Toast: Soak 2 slices whole-grain bread in 2 egg whites beaten with a splash of skim milk, and brown in a skillet; top with ½ cup nonfat plain Greek yogurt and strawberries SNACK 1 ¾ cup nonfat plain Greek yogurt + 1 orange + 2 tbsp slivered almonds LUNCH Fritatta: Whisk 1 egg + 3 egg whites + dash sea salt + pepper; pour into skillet with broccoli, brown 1 to 2 minutes, place in oven and bake at 375°F for 20 minutes. Let cool for 2 minutes to set and serve with 1 slice whole-grain toast SNACK 2 Orange Creamsicle: 1 scoop vanilla whey protein powder + ½ orange + 1 tsp vanilla extract + 1 tbsp olive oil + 1 packet Splenda + ½ cup skim milk + ice; top with remaining orange wedges DINNER 4 oz Crock-Pot chicken (cooked all day in chicken broth, sea salt and pepper to taste) + 4 oz baked sweet potato + sautéed onions and kale in 1 tsp olive oil MONDAY BREAKFAST Protein Pancakes: Beat 3 egg whites + 1 oz skim milk + dash cinnamon + dash sea salt + ⅓ cup oat bran + ½ scoop vanilla whey protein powder; cook in pan, then flip; top with 2 tbsp almond butter SNACK 1 ¾ cup low- fat cottage cheese + ½ pink grapefruit + 2 tbsp almonds LUNCH 3-oz grilled chicken breast + 1 low-calorie whole wheat wrap + romaine lettuce, tomatoes, onions + ¼ cup avocado SNACK 2 1 hard-boiled egg + 2 hard-boiled egg whites; 1 small apple DINNER 4 oz broiled tilapia + 2 cups spinach, steamed + 4 oz baked sweet potato + 1 tsp olive oil + dash sea salt FRIDAY BREAKFAST 4–egg white omelette with onions, spinach, tomatoes + 1 oz swiss cheese; ½ pink grapefruit SNACK 1 1 can tuna (mixed with mustard) + 2 rice cakes; 1 cup baby carrots + sliced celery LUNCH 3-oz beef burger + low-calorie whole wheat wrap + 1 oz blue cheese + romaine lettuce, tomatoes, onions SNACK 2 Tri-Berry Shake: Blend 1 scoop vanilla whey protein powder + ⅓ cup frozen blueberries + ⅓ cup frozen blackberries + ⅓ cup frozen strawberries + 1 cup water + ice DINNER Leftover Sweet Potato and Kale Quinoa (check out our January issue!) + 3-oz grilled chicken breast Save the leftover Sweet Potato and Kale Quinoa for dinner tomorrow night. Calories: 1,565 Protein: 145 g Carbs: 127 g Fats: 63 g Calories: 1,551 Protein: 158 g Carbs: 115 g Fats: 51 g Calories: 1,620 Protein: 148 g Carbs: 134 g Fats: 60 g Calories: 1,737 Protein: 157 g Carbs: 134 g Fats: 67 g Calories: 1,655 Protein: 159 g Carbs: 122 g Fats: 59 g Calories: 1,637 Protein: 150 g Carbs: 162 g Fats: 46 g Calories: 1,622 Protein: 141 g Carbs: 134 g Fats: 61 g Week One Meal Plan Follow this two-week meal plan, then repeat. Download the shopping list at oxygenmag.com/grocerylist1
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meal plan
Transcript of OXY Meal Plan Month1
TUESDAY
BREAKFAST Tri-Berry Shake: Blend 1 scoop vanilla whey protein powder + ⅓ cup frozen blueberries + ⅓ cup frozen blackberries + ⅓ cup frozen strawberries + 1 cup water + ice
SNACK 1 ¾ cup nonfat plain Greek yogurt + 1 tbsp blueberries + 1 tbsp slivered almonds
LUNCH BLT: 3 slices turkey bacon + romaine lettuce + 2 slices tomato + 2 slices whole-grain bread; 1 sliced apple + 1 tbsp natural peanut butter
SNACK 2 1 can tuna (mixed with mustard) +2 rice cakes; 1 cup baby carrots + sliced celery; 1 part-skim mozzarella string cheese
DINNER 4-oz grilled chicken breast + 1 cup romaine lettuce + sliced tomatoes, cucumbers, onions, green peppers + 4 green olives + 1 oz fat-free feta cheese dressed with lemon juice + 1 tbsp olive oil + greek herbs and spices
WEDNESDAY
BREAKFAST Egg Quinoa Parfait: 4 scrambled egg whites + ¾ cup cooked quinoa + ⅓ cup sliced strawberries + ⅓ cup sliced banana + ⅓ cup sliced pineapple
SNACK 1 ¾ cup nonfat plain Greek yogurt + 1 cup strawberries + 2 tbsp walnut halves
LUNCH 3-oz grilled chicken breast + ½ cup cooked quinoa +1 cup steamed broccoli drizzled with 1 tbsp low-sodium soy sauce
SNACK 2 1 scoop chocolate whey protein powder + 1 cup skim milk
DINNER Fritatta: Whisk 1 egg + 3 egg whites + dash sea salt + pepper; pour into skillet with broccoli, brown 1 to 2 minutes, place in oven and bake at 375°F for 20 minutes. Let cool for 2 minutes to set and serve with 1 slice whole-grain toast
THURSDAY
BREAKFAST 4 hard-boiled egg whites + ⅓ cup rolled oats cooked in water + 1 tbsp natural peanut butter + 1 cup sliced banana
SNACK 1 Mochaccino Pick-Me-Up: Blend 1 scoop chocolate or vanilla whey protein powder + 2 tsp instant coffee + 1 tbsp unsweetened cocoa powder + 1 tsp vanilla extract + ½ cup skim milk + ice
LUNCH 4-oz grilled chicken breast + 1 cup romaine lettuce + sliced tomatoes, cucumbers, onions, green peppers + 4 green olives + 1 oz fat-free feta cheese dressed with lemon juice +1 tbsp olive oil + greek herbs and spices
SNACK 2 ¾ cup low-fat cottage cheese + 1 tbsp almonds; sliced celery, cucumber, baby carrots
DINNER Halibut with Sweet Potato and Kale Quinoa (check out our January issue!)
SATURDAY
BREAKFAST Winter Morning Quinoa (check out our January issue!)
SNACK 1 1 scoop chocolate whey protein powder + 1 cup skim milk
LUNCH 4 slices turkey breast deli meat + lettuce, tomato, banana peppers + 1 tsp mustard + 2 slices toasted whole-grain bread
SNACK 2 ¾ cup nonfat plain Greek yogurt + 1 tbsp blueberries + 1 tbsp slivered almonds
DINNER 4 oz broiled salmon + 1 cup steamed asparagus + 1 cup cooked brown rice
SUNDAY
BREAKFAST French Toast: Soak 2 slices whole-grain bread in 2 egg whites beaten with a splash of skim milk, and brown in a skillet; top with ½ cup nonfat plain Greek yogurt and strawberries
SNACK 1 ¾ cup nonfat plain Greek yogurt + 1 orange + 2 tbsp slivered almonds
LUNCH Fritatta: Whisk 1 egg + 3 egg whites + dash sea salt + pepper; pour into skillet with broccoli, brown 1 to 2 minutes, place in oven and bake at 375°F for 20 minutes. Let cool for 2 minutes to set and serve with 1 slice whole-grain toast
SNACK 2 Orange Creamsicle: 1 scoop vanilla whey protein powder + ½ orange + 1 tsp vanilla extract + 1 tbsp olive oil + 1 packet Splenda + ½ cup skim milk + ice; top with remaining orange wedges
DINNER 4 oz Crock-Pot chicken (cooked all day in chicken broth, sea salt and pepper to taste) + 4 oz baked sweet potato + sautéed onions and kale in 1 tsp olive oil
MONDAY
BREAKFAST Protein Pancakes: Beat 3 egg whites + 1 oz skim milk + dash cinnamon + dash sea salt + ⅓ cup oat bran + ½ scoop vanilla whey protein powder; cook in pan, then flip; top with 2 tbsp almond butter
SNACK 1 ¾ cup low- fat cottage cheese + ½ pink grapefruit + 2 tbsp almonds
LUNCH 3-oz grilled chicken breast + 1 low-calorie whole wheat wrap + romaine lettuce, tomatoes, onions + ¼ cup avocado
SNACK 2 1 hard-boiled egg + 2 hard-boiled egg whites; 1 small apple
DINNER 4 oz broiled tilapia + 2 cups spinach, steamed + 4 oz baked sweet potato + 1 tsp olive oil + dash sea salt
FRIDAY
BREAKFAST 4–egg white omelette with onions, spinach, tomatoes + 1 oz swiss cheese; ½ pink grapefruit
SNACK 1 1 can tuna (mixed with mustard) + 2 rice cakes; 1 cup baby carrots + sliced celery
LUNCH 3-oz beef burger + low-calorie whole wheat wrap + 1 oz blue cheese + romaine lettuce, tomatoes, onions
SNACK 2 Tri-Berry Shake: Blend 1 scoop vanilla whey protein powder + ⅓ cup frozen blueberries + ⅓ cup frozen blackberries + ⅓ cup frozen strawberries + 1 cup water + ice
DINNER Leftover Sweet Potato and Kale Quinoa (check out our January issue!) + 3-oz grilled chicken breast
Save the leftover Sweet
Potato and Kale Quinoa
for dinner tomorrow night.
Calories: 1,565 Protein: 145 g Carbs: 127 g Fats: 63 g
Calories: 1,551Protein: 158 g Carbs: 115 g Fats: 51 g
Calories: 1,620Protein: 148 g Carbs: 134 g Fats: 60 g
Calories: 1,737Protein: 157 g Carbs: 134 g Fats: 67 g
Calories: 1,655Protein: 159 g Carbs: 122 g Fats: 59 g
Calories: 1,637Protein: 150 g Carbs: 162 g Fats: 46 g
Calories: 1,622Protein: 141 g Carbs: 134 g Fats: 61 g
Week One Meal Plan
Follow this two-week meal plan, then repeat. Download the shopping list at oxygenmag.com/grocerylist1
Week Two
Meal Plan
MONDAY
BREAKFAST BLT: 3 slices turkey bacon + romaine lettuce + 2 slices tomato + 2 slices whole-grain bread
SNACK 1 1 part-skim mozzarella string cheese; 1 scoop whey protein powder + water
LUNCH Halibut with Sweet Potato and Kale Quinoa (check out our January issue!)
SNACK 2 1 hard-boiled egg + 2 hard-boiled egg whites; 1 small apple
DINNER 4 oz broiled tilapia + 2 cups steamed spinach + 1 tbsp olive oil + dash sea salt + ¾ cup cooked brown rice
TUESDAY
BREAKFAST Cook 4 hard-boiled egg whites + ¾ cup dry rolled oats + water + 2 tbsp blueberries + 1 tbsp walnuts
SNACK 1 ¾ cup low-fat cottage cheese + ½ pink grapefruit
LUNCH 4 slices turkey breast deli meat + lettuce, tomato, banana peppers + 1 tsp mustard + 2 slices toasted whole-grain bread
SNACK 2 1 scoop chocolate whey protein powder + 1 cup skim milk; 2 tbsp cashews
DINNER Leftover Sweet Potato and Kale Quinoa (check out our January issue!) + 4 oz broiled tilapia
WEDNESDAY
BREAKFAST Egg Quinoa Parfait: 4 scrambled egg whites + ¾ cup cooked quinoa + ⅓ cup sliced strawberries + ⅓ cup sliced banana + ⅓ cup sliced pineapple
SNACK 1 Chocolate Mint Protein Shake: Blend 1 scoop chocolate whey protein powder + 1 tsp mint extract + ½ cup skim milk + ½ cup water + ice; 1 oz carob chips to top
LUNCH Salmon Avocado Sushi (check out our January issue!)
SNACK 2 1 can tuna (mixed with mustard) + 2 rice cakes; 1 cup baby carrots + sliced celery
DINNER 4-oz grilled chicken breast + 1 cup romaine lettuce + sliced tomatoes, cucumbers, onions, green peppers + 4 green olives +1 oz fat-free feta cheese dressed with lemon juice + 1 tbsp olive oil + greek herbs and spices
THURSDAY
BREAKFAST Fritatta: Whisk 1 egg + 3 egg whites + dash sea salt + pepper; pour into skillet with broccoli, brown 1 to 2 minutes, place in oven and bake at 375°F for 20 minutes. Let cool for 2 minutes to set and serve with 1 slice whole-grain toast
SNACK 1 Tri-Berry Shake: Blend 1 scoop vanilla whey protein powder + ⅓ cup frozen blueberries + ⅓ cup frozen blackberries + ⅓ cup frozen strawberries + 1 cup water + ice
LUNCH 3-oz grilled chicken breast + 1 low-calorie whole wheat wrap + romaine lettuce, tomatoes, onions + ¼ cup avocado
SNACK 2 ¾ cup nonfat plain Greek yogurt + 1 cup strawberries + 2 tbsp walnuts
DINNER One-Pot Chicken with Spinach (check out our January issue!)
FRIDAY
BREAKFAST Protein Pancakes: Beat 3 egg whites + 1 oz skim milk + dash cinnamon + dash sea salt + ⅓ cup oat bran + ½ scoop vanilla whey protein powder; cook in pan, then flip; top with 2 tbsp almond butter
SNACK 1 ¾ cup nonfat plain Greek yogurt + 1 tbsp blueberries + 1 tbsp slivered almonds
LUNCH Leftover One-Pot Chicken and Spinach (check out our January issue!)
SNACK 2 Mochaccino Pick-Me-Up: Blend 1 scoop chocolate or vanilla whey protein powder + 2 tsp instant coffee + 1 tbsp unsweetened cocoa powder + 1 tsp vanilla extract + ½ cup skim milk + ice
DINNER 4 oz Crock-Pot chicken (cooked all day in chicken broth with sea salt and pepper to taste) + 4 oz baked sweet potato + sautéed onions and kale in 1 tsp olive oil
SUNDAY
BREAKFAST Winter Morning Quinoa (check out our January issue!)
SNACK 1 ¾ cup low-fat cottage cheese + ½ pink grapefruit
LUNCH Leftover 3 oz flank steak + 1 cup arugula + 1 oz goat cheese + 1 oz roasted red peppers + ½ oz pine nuts
SNACK 2 1 sliced apple + 1 tbsp natural peanut butter
DINNER 4 oz broiled salmon + 1 cup steamed asparagus + 1 cup cooked brown rice
SATURDAY
BREAKFAST Protein Pancakes: Beat 3 egg whites + 1 oz skim milk + dash cinnamon + dash sea salt + ⅓ cup oat bran + ½ scoop vanilla whey protein powder; cook in pan, then flip; top with 2 tbsp almond butter
SNACK 1 Piña Colada: Blend 1 scoop vanilla whey protein powder + 1 cup pineapple chunks + 1 tsp vanilla extract + 1 cup light coconut milk + 1 tbsp fish oil + ice
LUNCH BLT: 3 slices turkey bacon + romaine lettuce + 2 slices tomato + 2 slices whole-grain bread
SNACK 2 1 pear; 1 part-skim mozzarella string cheese; 1 scoop whey protein powder + water
DINNER 7 oz broiled or grilled flank steak (save 3 oz for lunch tomorrow) + ¾ cup cooked quinoa + 2 cups sautéed kale in 1 tsp olive oil
Calories: 1,564 Protein: 155 g Carbs: 108 g Fats: 59 g
Calories: 1,563 Protein: 163 g Carbs: 119 g Fats: 55 g
Calories: 1,685 Protein: 128 g Carbs: 161 g Fats: 62 g
Calories: 1,704 Protein: 122 g Carbs: 152 g Fats: 68 g
Calories: 1,633 Protein: 146 g Carbs: 136 g Fats: 60 g
Calories: 1,661 Protein: 165 g Carbs: 121 g Fats: 59 g
Calories: 1,726 Protein: 154 g Carbs: 162 g Fats: 57 g
GOOF-PROOF QUINOAThree steps to perfect quinoa.
Time-Saving Tip: Make up the Sweet Potato and Kale Quinoa in advance.
STEP 2: Cook in a pot on the stove or in a rice cooker, with a one-to-two ratio of quinoa to water or broth. Bring to a boil.
STEP 3: Simmer. Lower the heat and cover for 10 to 15 minutes, or until quinoa is fluffy and has absorbed all of the liquid.
STEP 1: Rinse. Remove any left-over saponin residue (a natural insect repellent) that leaves a bitter taste
You’re halfway there!
Now go back to Week One and repeat the
entire plan.
