Follow this two-week meal plan, then repeat. Download the shopping list at oxygenmag.com/grocerylist1
Week One Meal M eal Pl Plan an
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
Protein Pancakes:
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
4 hard-boiled egg whites + ⅓ cup rolled oats cooked in water + 1 tbsp natural peanut butter + 1 cup sliced banana
4–egg white omelette with onions, spinach, tomatoes + 1 oz swiss cheese; ½ pink grapefruit
Winter Morning Quinoa (check out our January issue!)
French Toast: Soak
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
Egg Quinoa Parfait:
SNACK 1
1 can tuna (mixed with mustard) + 2 rice cakes; 1 cup baby carrots + sliced celery
SNACK 1
¾ cup nonfat
¾ cup low-
fat cottage cheese + ½ pink grapefruit + 2 tbsp almonds
SNACK 1
plain Greek yogurt + 1 tbsp blueberries + 1 tbsp slivered almonds
LUNCH
LUNCH
3-oz grilled chicken breast + 1 low-calorie whole wheat wrap + romaine lettuce, tomatoes, onions + ¼ cup avocado
BLT: 3 slices turkey
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
Calories: 1,565 Protein: 145 g Protein: Carbs: 127 g Fats:: 63 g Fats
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
Calories: 1,551 Protein: 158 g Protein: Carbs: 115 g Fats:: 51 g Fats
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 lowsodium 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 wholegrain toast
Calories: 1,620 Protein: 148 g Protein: Carbs: 134 g Fats:: 60 g Fats
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 fatfree 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 Halibut Sweet Potato and Kale Quinoa (check out our January issue!)
Calories: 1,737 Protein: 157 g Protein: Carbs: 134 g Fats: 67 g
SNACK 1
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
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
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:
DINNER
Leftover Sweet Potato and Kale Quinoa (check out our January issue!) + 3-oz
grilled chicken breast
Save the leftover Sweet Potat Po tato o and and Kalee Quin Kal Quinoa oa for din dinner ner tomorrow night.
Calories: 1,655 Protein: 159 g Protein: Carbs: 122 g Fats:: 59 g Fats
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
Calories: 1,637 Protein: 150 g Protein: Carbs: 162 g Fats:: 46 g Fats
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
Calories: 1,622 Protein: 141 g Protein: Carbs: 134 g Fats:: 61 g Fats
GOOF-PROOF QUINOA Three steps to perfect quinoa.
Week Two Meal Plan
MONDAY
STEP 1: Rinse. Remove any
STEP 2: Cook in a pot
STEP 3: Simmer. Lower the
left-over saponin residue (a natural insect repellent) that leaves a bitter taste
on the stove or in a rice cooker, with a one-to-two ratio of quinoa to water or broth. Bring to a boil.
heat and cover for 10 to 15 minutes, or until quinoa is fluffy and has absorbed all of the liquid.
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BREAKFAST
BLT: 3 slices turkey
Cook 4 hard-boiled egg whites + ¾ cup dry rolled oats + water + 2 tbsp blueberries + 1 tbsp walnuts
Egg Quinoa Parfait: 4
Fritatta: Whisk
Protein Pancakes:
Protein Pancakes:
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 wholegrain toast
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
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
Winter Morning Quinoa (check out our January issue!)
SNACK 1
SNACK 1
¾ cup nonfat plain
Piña Colada: Blend
SNACK 1
Greek yogurt + 1 tbsp blueberries + 1 tbsp slivered almonds
1 scoop vanilla whey protein powder + 1 cup pineapple chunks + 1 tsp vanilla extract + 1 cup light coconut milk + 1 tbsp fish oil + ice
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
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
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 fatfree feta cheese dressed with lemon juice + 1 tbsp olive oil + greek herbs and spices
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!)
LUNCH
Leftover One-Pot Chicken and Spinach (check out our January issue!) SNACK 2
Mochaccino PickMe-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
LUNCH
BLT: 3 slices turkey
bacon + romaine lettuce + 2 slices tomato + 2 slices whole-grain bread
Calories: 1,726 Protein: 154 g Carbs: 162 g Fats: 57 g
Calories: 1,661 Protein: 165 g Carbs: 121 g Fats: 59 g
Calories: 1,564 Protein: 155 g Carbs: 108 g Fats: 59 g
Calories: 1,563 Protein: 163 g Carbs: 119 g Fats: 55 g
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
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
You’re halfway there!
Time-Saving Tip: Make up the Sweet Potato and Kale Quinoa in advance. Calories: 1,633 Protein: 146 g Carbs: 136 g Fats: 60 g
SNACK 1
Calories: 1,685 Protein: 128 g Carbs: 161 g Fats: 62 g
Now go back to Week One and repeat the entire plan. Calories: 1,704 Protein: 122 g Carbs: 152 g Fats: 68 g