Oxygen Magazine March 2013 Build Your Best Body Meal Plan: My Revised Version

My latest meal plan was revised from the March 2013 issue of Oxygen magazine, my favorite fitness publication. Every January the magazine does a "Build your Best Body" meal plan and exercise guide for the 1st 3 months of the year. Typically I find the workouts too basic for my liking and the meal plans too distant from my normal eating to be useful, but this month the diet appeared to be akin to my tastes and the additional recipes looked delicious. I decided to modify the meals and recipes to accommodate my gluten-free diet requirements and personal tastes and came up with a diet plan that I started on Monday May 6. I have continued doing the low-rep, heavy weight plan that I created from a workout plan posted by Fitness Rx Magazine online. I will detail this portion of the program in my next blog post!

Below you will find the daily meal guidelines, which I developed to last 4 weeks. Each weekly segment is repeated once, which I find helps use up the extra ingredients you may have purchased for the 1st week. I have also included my version of the recipes produced by Oxygen Magazine. You'll find my options to be less calories and slightly plainer, as I'm not a big fan of huge flavors. 

So far I am very happy with the meal plan, other than the recipes. I've become such a basic meal prep gal that actually following a recipe is strange and takes a long time! The recipes are very good though, especially the granola, I could eat buckets of that sweet cinnamon crunch!! I am finding that at the end of the day I`m still snacky & I am getting lightheaded and hungry due to my higher intensity workouts. I am adding a small amount of food in the evening, but am proud to say I haven`t binged once this week! To help me get to sleep while my body adjusts to not being overfull and completely satisfied at bedtime I am using a sleeping pill. I know this is not the best option, but without it I couldn`t set to sleep on Monday night due to my hunger headache and grumbly belly. I feel I need to train my body to eat less at night and then will be able to stop the sleep aid.

I have continued to use Rivalus brand supplements, for my pre and post-workout BCAA's and energy recycling, as well as my vanilla protein powder. I do have a chocolate Magnum protein that I often use, which has a nice taste and mixes easily with water. The other supplements I will continue using are: digestive enzymes with each meal, 2 omega-3 fish oil capsules per day, vitamin B-12 complex, co-enzyme Q10 for my cholesterol, biotin and vitamin E for healthy, shinny hair growth and liquid magnesium before bed to assist with sleep.

4 days in and I haven`t lost a single ouch, which is upsetting, but I also know I`m at the end of my BCP, which often causes me to hold water...hopefully next week there will be more downward progress. I figure I`m working out so hard and consistently and more importantly not taking in 100`s of extra calories nightly through my binges that I should be seeing more changes by now though...

Initial Photos: to come

Initial Stats:

Weight 119.2 lbs

waist 28

belly button 29.5

hip 32

butt 35.5

thigh rt 20.75; lt 20

bicep 10

bicep flexed 11

bust 34

ribs 30

Oxygen March 2013 Meal Plan Revised Weeks 1 & 2
Monday 1
Meal  1                                                                                                                  Calories
2 egg whites 1/3 cup dry oats cooked with water 1 tsp ground flax ½ cup blueberries 4oz unsweetened almond milk ¼ c diet cranberry juice	50 100 12 42 20 10
Totals                234
Meal 2
3/4 c sugar-free 0% Greek yogurt 1 tbsp chia seeds 1 tbsp slivered almonds 1 kiwi	100 46 39 46
Totals                     231
Meal 3
3.5 oz cooked chicken breast 1 small tomato 1/8 avocado 2 cups Small mixed green salad 1 c cooked cauliflower 1 rice cake	140 22 40 15 29 35
Totals               281
Meal 4
1 serving Avocado Hummus (see recipe)                                                1 rice cake 1 c baby carrots	181 35 53
Totals              269
Meal 5
4 oz cooked tilapia ½ c cooked quinoa 1 c steamed broccoli 2 cups mixed green salad 1 tsp olive oil 1 tbsp balsamic vinegar 2 jello cups	146 111 55 15 40 14 10
Totals               391
Daily Totals         1,376

Tuesday 1
Meal  1                                                                                                                 Calories
1 serving Cashew Granola (see recipe) 1/3 c sugar-free 0% Greek Yogurt 4oz unsweetened almond milk ¼ c diet cranberry juice	210 50 20 10
Totals                290
Meal 2
1 rice cake 1 banana 1 scoop whey protein powder mixed with water	35 105 120
Totals                     260
Meal 3
1 serving Avocado Hummus (see recipe) 2 rice cakes 1 c baby carrots 2 c mixed green salad	181 70 53 15
Totals              289
Meal 4
2/3 c cooked black beans 1 apple	151 46 95
Totals                292
Meal 5
3.5 oz cooked chicken breast ½ cup spaghetti squash 1 cup cooked cauliflower 1 cup steamed spinach 2 jello cups	140 21 29 65 10
Totals                265
Daily Totals          1,396

Wednesday 1
Meal  1                                                                                                                Calories
3/4 c sugar-free 0% Greek yogurt ½ cup blueberries 1 tbsp chia seeds 1 tbsp slivered almonds 4oz unsweetened almond milk ¼ c diet cranberry juice	100 42 46 39 20 10
Totals               257
Meal 2
1 hard-boiled egg 1 orange 1 protein bar	78 62 135
Totals                      275
Meal 3
3.5 oz cooked chicken breast 1 small tomato 2 c mixed green salad 1 cup cooked Brussels sprouts	142 22 15 56
Totals               235
Meal 4
2 rice cakes 1 serving Avocado Hummus (see recipe) 1 cup baby carrots	70 181 53
Totals              238
Meal 5
1 serving Savory Chicken & Sweet Potato Hash (see recipe) 2 cups mixed green salad 1/8 avocado 2 jello cups	271 15 40 10
Totals                336
Daily Totals         1,341

Thursday 1
Meal  1                                                                                                               Calories
Omelette: 2 egg whites 1 whole egg 1 cup spinach 1 small tomato, diced 1 soy cheese slice 2 rice cakes ¼ cup diet cranberry juice 4oz unsweetened almond milk	50 78 7 22 30 70 10 20
Totals                287
Meal 2
Mint Chocolate Shake made with water & ice: 1 scoop chocolate whey protein 1 tsp ground flax 1 tsp splenda 1 tsp peppermint extract	120 12 0 0
Totals                132
Meal 3
1 serving leftover Savory Chicken & Sweet Potato Hash 1 small apple	271 95
Totals              366
Meal 4
1/3 c sugar-free 0% Greek Yogurt 1 serving Cashew Granola (see recipe)	50 210
Totals                331
Meal 5
4 oz cooked ground turkey ½ c cooked quiona 1 c steamed broccoli 2 jello cups	150 111 55 10
Totals                321
Daily Totals         1,387

Friday 1
Meal  1                                                                                                                 Calories
1 egg 1/3 c dry oats cooked in water 1 tbsp ground flax 4oz unsweetened almond milk ¼ cup diet cranberry juice	78 100 37 20 10
Totals                245
Meal 2
3/4 c sugar-free 0% Greek Yogurt 1 tbsp slivered almonds 1 tbsp chia seeds ½ c blueberries	100 39 46 42
Totals                227
Meal 3
1 can low-sodium tuna 1 ½ tbsp fat free Miracle Whip 2 c mixed green salad 1 c baby carrots 1 apple 1 rice cake	120 23 15 54 95 35
Totals               252
Meal 4
Strawberry Smoothie blended with water & ice: 1 scoop vanilla whey protein 1 c frozen strawberries 1 rice cake	120 35 35
Totals                 155
Meal 5
3.5 oz cooked chicken breast ½ c cooked brown rice 1 cup cooked Brussels sprouts 2 c raw spinach 1/8 avocado 2 jello cups	140 109 56 14 40 10
Totals                369
Daily Totals          1,248
Saturday 1
Meal  1                                                                                                                 Calories
Banana Nut Protein Pancakes blend: 3 egg whites ¼ c plain 0% Greek yogurt ½ mashed banana ½ c ground oats Cinnamon Add 1 tbsp walnuts & cook 4oz unsweetened almond milk ¼ cup diet cranberry juice	75 34 53 150 0 41 20 10
Totals                383
Meal 2
1/2 c cooked black beans ½ banana	114 53
Totals                      167
Meal 3
4 oz cooked ground turkey 1 sl soy cheese 1 tomato 2 rice cakes 1 c baby carrots	150 30 22 70 54
Totals              326
Meal 4
3/4 c sugar-free 0% Greek yogurt ¼ c blueberries 1 tbsp chia 1 tbsp slivered almonds	100 21 46 39
Totals                206
Meal 5
3.5 oz grilled chicken breast ½ c baked sweet potato 2 c cooked green beans 2 jello cups	140 90 76 10
Totals                316
Daily Totals          1,398

Sunday 1
Meal  1                                                                                                                Calories
1 banana 1 tbsp chia seeds 2 rice cakes 10 oz unsweetened almond milk ¼ c diet cranberry juice	105 46 70 60 10
Totals                 291
Meal 2
1 hard-boiled egg white 1 rice cake 1 slc soy cheese 1 orange	25 35 30 60
Totals                      175
Meal 3
4 oz ground turkey 1 rice cake 1 cup cooked cauliflower 1 tomato 2 c mixed green salad 1 tbsp balsamic vinegar	150 35 29 22 15 14
Totals              265
Meal 4
1 serving Cashew Granola (see recipe) 3/4 c sugar-free 0% Greek yogurt 1 cup baby carrots	181 100 53
Totals             334
Meal 5
4oz baked halibut 1 c cooked spaghetti squash 2 c steamed broccoli 2 jello cups	159 42 110 10
Totals                321
Daily Totals          1,386

Oxygen March 2013 Meal Plan Revised Week 2
Monday 2
Meal  1                                                                                                                Calories
10oz unsweetened almond milk 1 tbsp chia seeds 1 slc soy cheese 1 rices cake ½ c splenda sweetened grapefruit slices ¼ cup diet cranberry juice	60 46 30 70 50 10
Totals                 266
Meal 2
3/4 c sugar-free 0% Greek yogurt 1 kiwi 1 tbsp chia seeds 1 tbsp slivered almonds	100 46 46 39
Totals                     231
Meal 3
1 serving Salmon Cakes (see recipe) 2 tbsp mustard 2 c mixed green salad 1 rice cake	310 20 15 35
Totals               380
Meal 4
1 banana 1/8 c walnuts 1 cup baby carrots	105 82 53
Totals              240
Meal 5
4 oz ground turkey 1 cup cooked spaghetti squash 1 c steamed broccoli 1 c mixed green salad 2 jello cups	150 42 55 15 10
Totals               320
Daily Totals         1,389
Tuesday 2
Meal  1                                                                                                                Calories
1 egg 1 tomato 2 rice cakes 1 slc soy cheese 4oz almond milk ¼ cup diet cranberry juice	78 22 70 30 20 10
Totals               230
Meal 2
1 rice cake 3/4 c sugar-free 0% Greek yogurt 1 tbsp chia seeds 1 kiwi	35 100 46 46
Totals                     227
Meal 3
1 serving Salmon Cakes (see recipe) 2 tbsp mustard 2 c mixed green salad 1 cup baby carrots	310 20 15 53
Totals               398
Meal 4
Coconut Protein Shake blended with ice: 1 scoop vanilla whey protein ¾ c unsweetened coconut milk 1 tsp vanilla extract 1 tsp unsweetened shredded coconut 1 tsp ground flax	120 30 0 10 12
Totals               172
Meal 5
3.5 oz cooked chicken breast ½ c cooked brown rice 2 c steamed broccoli 2 tbsp bragg seasoning 2 jello cups	140 109 110 0 10
Totals               359
Daily Totals         1,386

Wednesday 2
Meal  1                                                                                                               Calories
Microwave Oat Muffin: 3 egg whites 1/3 dry oats Dash cinnamon -       Microwave 3 minutes, stir, then heat 1 minute more -       Top with ¼ c blueberries 4oz unsweetened almond milk ¼ cup diet cranberry juice	75 100 0 21 20 10
Totals                226
Meal 2
1 rice cake 2 cups mixed green salad 1 can low-sodium tuna 1 ½ tbsp fat-free Miracle whip 1 c baby carrots	35 15 120 23 53
Totals                    246
Meal 3
3.5 oz cooked chicken breast 1 cup cooked Brussels sprouts 1 tomato 1/8 avocado 2 c mixed green salad 1 rice cake	140 56 22 40 15 35
Totals              308
Meal 4
3/4 c sugar-free 0% Greek yogurt 1 apple 1 tbsp slivered almonds 1 tbsp chia seeds	100 95 39 46
Totals               280
Meal 5
4 oz ground turkey ½ c cooked quinoa 2 c cooked green beans 2 jello cups	150 111 76 10
Totals                347
Daily Totals         1,407

Thursday 2
Meal  1                                                                                                                Calories
Microwave Oat Muffin: 3 egg whites 1/3 dry oats Dash cinnamon -       Microwave 3 minutes, stir, then heat 1 minute more -       Top with ½ c blueberries 4oz unsweetened almond milk ¼ cup diet cranberry juice	75 100 0 42 20 10
Totals               226
Meal 2
¾ c 0% Greek yogurt 1 banana 1 tbsp chia seeds 1 tbsp walnuts	100 105 46 41
Totals                     292
Meal 3
4 oz ground turkey 1 slc soy cheese 1 cup cooked cauliflower 1 rice cakes 1 c baby carrots	150 30 35 29 53
Totals              297
Meal 4
1 apple 1 tbsp walnuts 1 homemade protein bar	95 41 135
Totals                271
Meal 5
4 oz baked tilapia 1 c steamed broccoli 2 c mixed green salad 1 tbsp balsamic vinegar 1 cup cooked spaghetti squash 2 jello cups	146 55 15 14 42 10
Totals                282
Daily Totals         1,368

Friday 2
Meal  1                                                                                                                Calories
1 serving Cashew Granola ¾ c unsweetened 0% Greek yogurt ½ c splenda sweetened grapefruit 4oz unsweetened almond milk ¼ cup diet cranberry juice	210 100 53 20 10
Totals                 393
Meal 2
½ cup cooked black beans 2 rice cakes 1 slc soy cheese	114 70 30
Totals                    214
Meal 3
1 rice cake 1 can low-sodium tuna 1 ½ tbsp fat free Miracle Whip 2 c mixed green salad 1 c baby carrots	35 120 23 15 53
Totals               246
Meal 4
1 scoop chocolate whey protein 1 tbsp walnuts 1 apple	120 41 95
Totals               256
Meal 5
4 oz cooked ground turkey 1 c spaghetti squash ½ c sugar free tomato sauce 1 cup cooked cauliflower 2 c mixed green salad 1 tbsp balsamic vinegar 2 jello cups	150 42 20 29 15 14 10
Totals                251
Daily Totals         1,360

Saturday 2
Meal  1                                                                                                                Calories
½ scoop vanilla whey protein ½ c blueberries 1/3 c dry oats cooked with water 4oz unsweetened almond milk ¼ cup diet cranberry juice	60 42 100 20 10
Totals                232
Meal 2
¾ c unsweetened 0% Greek yogurt 1 tbsp chia seeds 1 peach 1 tbsp walnuts 1 rice cake	100 46 68 41 35
Totals                     290
Meal 3
4oz cooked ground turkey 1 c spaghetti squash ½ c sugar free tomato sauce 1 cup cooked broccoli	150 42 20 55
Totals               267
Meal 4
1 serving Cashew Granola 1 scoop chocolate whey protein powder	210 120
Totals              330
Meal 5
1 serving Savory Chicken & Sweet Potato Hash 2 cups mixed green salad 1 tbsp balsamic vinegar 2 jello cups	271 15 15 10
Totals                286
Daily Totals          1,375

Sunday 2
Meal  1                                                                                                                Calories
½ scoop vanilla whey protein ½ c blueberries 1/3 c dry oats cooked with water 4oz unsweetened almond milk ¼ cup diet cranberry juice	60 41 100 20 10
Totals                231
Meal 2
¾ c unsweetened 0% Greek yogurt 1 peach 1 tbsp walnuts 1 rice cake	100 68 41 35
Totals                  209
Meal 3
1 serving Savory Chicken & Sweet Potato Hash 2 cups mixed green salad	271 15
Totals               386
Meal 4
1 can low-sodium tuna 1 ½ tbsp fat-free Miracle Whip 2 cups mixed green salad 1 apple	35 120 15 23
Totals                193
Meal 5
4 oz baked tilapia 1 cup cooked spaghetti squash 1 c steamed spinach 2 jello cups	146 42 65 10
Totals                283
Daily Totals         1,397

   

Oxygen Magazine March 2013 Recipe Revisions

  

Cashew Granola

Makes 6 Serving

1 ¼ cups rolled oats

1/3 cup slivered almonds

1/3 cup raw cashews

¼ tsp cinnamon

¼ tsp nutmeg

2 tbsp Splenda or stevia

1-2 tbsp vegetable oil

6 oz plain nonfat Greek yogurt

1 tsp Sweetener if desired

1/3 cup Blueberries or blackberries

Instructions:

1.       Preheat oven to 350`. Line a cookie sheet with parchment paper.

2.       Combine dry ingredients in a large mixing bowl.

3.       Add oil and stir well to coat oats & nuts.

4.       Spread mixture on lined cookie sheet. Bake 10 minutes, stir, then continue baking 3 more minutes; stir again. Bake 1 more minute – granola should just begin to brown; remove from oven and let sit.

5.       Add sweetener to yogurt if using.

6.       For each serving top 1 oz yogurt with ¼ cup Cashew Granola and 1 tbsp berries.

Nutritional Information:

220 Calories; 12.5g Fat (1.8g saturated); 49mg Sodium; 20g Carbohydrate; 3.4g Fiber; 6.4g Protein

Avocado Hummus

Makes 6 servings

1 medium avocado

15-oz can chickpeas

¼ c (or more) chickpea liquid

1 tbsp olive oil

½ tsp salt

1 ½ tbsp  tahini

½ block Mori-Nu firm lite tofu

3 tbsp lemon juice

Dash paprika

Instructions:

1.       Place all ingredients except paprika into blender and pulse until smooth, adding more chickpea liquid as necessary.

Nutritional Information:

181 Calories; 10g Fat (1.6g saturated); 180g Sodium; 17.5g Carbohydrate; 7.5g Fiber; 5g Protein; 3.3mg Iron

Salmon Cakes

Makes 2 Servings

2 egg whites

2 tbsp plain 0% Greek yogurt

1 ½ tsp Dijon mustard

1 tbsp lemon juice

10oz canned wild pink salmon, boneless in water

Dash S&P

½ c rolled oats

Instructions:

1.       Whisk egg whites with yogurt, lemon juice and Dijon until smooth. Add seasonings, salmon and oats, stir to combine.

2.       Form mixture into 4 patties with clean hands.

3.       Heat skillet over medium-heat. Spray with cooking oil and cook patties until golden brown, about 4 minutes per side.

Nutritional Information:

310 Calories; 10.1g Fat (2.4g saturated); 277.4mg sodium; 14.5g Carbohydrate; 2g Fiber; 38g Protein

Savory Chicken & Sweet Potato Hash

Makes 2 Servings

8oz chicken breast cut into 1/2” thick strips

1 small sweet potato cut into ½” cubes

1 small onion, chopped

1 green pepper, chopped

1 tsp oregano

¼ tsp cinnamon

½ tsp ground ginger

¼ tsp cayenne pepper

Dash S&P

Instructions

1.       Heat medium skillet greased with cooking spray over medium heat. Sautee sweet potato, onion, green pepper and spices for 5 minutes, until potatoes begin to brown.

2.       Add chicken breast to skillet. Cover and simmer about 8 minutes, until chicken is no longer pink and potato pieces are tender.

Nutritional Information:

271 Calories; 9g Fat (1g saturated); 66g Cholesterol; 172mg Sodium; 18g Carbohydrate; 4g Fiber; 28g Protein; 3mg Iron.