Meal Plan

Fat Loss

To make changes, click the "Change Meal" tab. Select the meal you wish to substitute, click "Submit" after each change.
Please note: Substituting meals will alter the nutrition of your pack. You can view your daily nutritional totals at the bottom of the page. To view the nutritional information of any item, please click the magnifying glass icon.

$150 per box - Fortnightly

(Just $7.50 per meal)

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All prices are in AUD and include GST.

Week 1 - Meal 1

Monday

Honey Soy Beef With Sweet Potato and Broccoli (GF) (DF)

x

Honey Soy Beef With Sweet Potato and Broccoli (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 943kJ (225Kcal) 472kJ (113Kcal)
PROTEIN 19.0g 9.5g
FAT, TOTAL 9.2g 4.6g
- SATURATED 1.7g 0.9g
CARBOHYDRATE 15.2g 7.6g
- SUGARS 1.0g 0.5g
SODIUM 379mg 190mg
DIETRY FIBRE 3.42mg 1.71mg

Ingredients: Beef, Broccoli, Sweet Potato, Mirin, Soy Sauce Honey, ginger, coriander, red chilli

Contains: Soybean

Nutrition
943kj
19.0g pro
15.2g cho
9.2g fat
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Tuesday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,072kJ (256Kcal) 536kJ (128Kcal)
PROTEIN 27.9g 14.0g
FAT, TOTAL 6.4g 3.2g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 20.2g 10.1g
- SUGARS 4.4g 2.2g
SODIUM 264mg 132mg

Chicken (40%), sauce (35%) [contains vegetables (onion, broccoli, red capsicum, spring onion), water, cashews (2%), sweet soy sauce (contains soy, wheat, preservative (sodium benzoate), thickener (xanthan gum)), fish sauce (anchovy extract), peanut oil, garlic, red chilli paste], basmati rice (25%). This product contins soy, wheat, tree nuts, fish and peanut products

Nutrition
1,072kj
27.9g pro
20.2g cho
6.4g fat
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Wednesday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 933kJ (223Kcal) 467kJ (111Kcal)
PROTEIN 14.9g 7.5g
FAT, TOTAL 5.3g 2.7g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 25.9g 13.0g
- SUGARS 1.3g 0.7g
SODIUM 309mg 155mg

Chicken chilli mix (70%) [contains beans (cannellini beans, pinto beans, salt, sunflower oil, onion, food acid (ascorbic)), chicken mince (25%), vegetables (onion, carrot, celery), spices (chilli (0.2%)), water, garlic], brown rice.

Nutrition
933kj
14.9g pro
25.9g cho
5.3g fat
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Thursday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,072kJ (256Kcal) 536kJ (128Kcal)
PROTEIN 27.9g 14.0g
FAT, TOTAL 6.4g 3.2g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 20.2g 10.1g
- SUGARS 4.4g 2.2g
SODIUM 264mg 132mg

Chicken (40%), sauce (35%) [contains vegetables (onion, broccoli, red capsicum, spring onion), water, cashews (2%), sweet soy sauce (contains soy, wheat, preservative (sodium benzoate), thickener (xanthan gum)), fish sauce (anchovy extract), peanut oil, garlic, red chilli paste], basmati rice (25%). This product contins soy, wheat, tree nuts, fish and peanut products

Nutrition
1,072kj
27.9g pro
20.2g cho
6.4g fat
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Friday

Butter Chicken and Broccoli (GF)

x

Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,196kJ (286Kcal) 598kJ (143Kcal)
PROTEIN 31.1g 15.6g
FAT, TOTAL 9.2g 4.6g
- SATURATED 2.8g 1.4g
CARBOHYDRATE 18.2g 9.1g
- SUGARS 3.3g 1.7g
SODIUM 73mg 37mg

Chicken (45%), basmati rice (25%), butter chicken sauce (15%) [coconut milk (contains water, coconut extract, stabiliser (466)), yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), vegetable oil (canola), garlic, spices, coriander, brown sugar, tomato paste], broccoli. This product contains milk products, and soy.

Nutrition
1,196kj
31.1g pro
18.2g cho
9.2g fat
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Our menu is constantly changing. Certain meals may be replaced by new/incoming menu items on short/no notice.
By placing an order with GFA, you agree to these conditions.

Week 1 - Meal 2

Monday

Lemongrass Beef (GF) (DF)

x

Lemongrass Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,107kJ (264Kcal) 554kJ (132Kcal)
PROTEIN 25.5g 12.8g
FAT, TOTAL 15.0g 7.5g
- SATURATED 6.9g 3.5g
CARBOHYDRATE 5.9g 3.0g
- SUGARS 2.3g 1.2g
SODIUM 292mg 146mg

Beef (46%), coconut cream (water, coconut extract, stabiliser (466)), vegetable (capsicum, spring onion), lemongrass (5%), chilli vegetable oil (canola), herbs, ginger, stock powder (contains flavour enhancer (635), colour (100,150c))

Nutrition
1,107kj
25.5g pro
5.9g cho
15.0g fat
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x

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Tuesday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 978kJ (234Kcal) 489kJ (117Kcal)
PROTEIN 21.8g 10.9g
FAT, TOTAL 6.7g 3.4g
- SATURATED 1.9g 1.0g
CARBOHYDRATE 19.4g 9.7g
- SUGARS 1.8g 0.9g
SODIUM 209mg 105mg

Beef sauce (50%) [Beef (33%), spring onions, ginger, garlic, oyster sauce (water, sugar, salt, oyster extractives, flavour enhancer (621)), modified corn starch, ,strong>wheat flour, colour (150c)), rice wine (contains wheat, colour (150c)), sesame oil (contains soy, sesame), starch (maize), vegetable oil (canola)], broccoli (30%), vermicelli noodles (20%) (rice water).

Nutrition
978kj
21.8g pro
19.4g cho
6.7g fat
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Wednesday

Sweet Potato Shepherd's Pie (GF)

x

Sweet Potato Shepherd's Pie (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 915kJ (219Kcal) 458kJ (109Kcal)
PROTEIN 15.3g 7.7g
FAT, TOTAL 10.3g 5.2g
- SATURATED 2.3g 1.2g
CARBOHYDRATE 14.7g 7.4g
- SUGARS 7.9g 4.0g
SODIUM 234mg 117mg

Chicken savoury mince (60%) [chicken mince (31%), vegetables (carrots, celery, onion), vegetable oil (canola), chicken stock powder (contains flavour enhancer (635), colour (100, 150c)), garlic, tomato paste, herbs, salt, spice], sweet potato mash (40%) [sweet potato (34%), light evaporated milk (skim milk, milk, vegetable gum (407)].

Nutrition
915kj
15.3g pro
14.7g cho
10.3g fat
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x

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Thursday

Chicken and Bacon Spaghetti Bolognaise (DF)

x

Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,023kJ (244Kcal) 512kJ (122Kcal)
PROTEIN 16.9g 8.5g
FAT, TOTAL 7.4g 3.7g
- SATURATED 2.1g 1.1g
CARBOHYDRATE 25.7g 12.9g
- SUGARS 6.6g 3.3g
SODIUM 211mg 106mg

Chicken & bacon sauce (70%) [chicken (29%), tomatoes (acidity regulator (330)),bacon (2.9%) (contains pork), onion, wine (contains preservative (220)), sundried tomatoes (contains preservative (220)), garlic, rosemary], spaghetti (30%) (durum wheat semolina). This product contains sulphites and wheat products.

Nutrition
1,023kj
16.9g pro
25.7g cho
7.4g fat
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Friday

Satay Chicken (GF) (DF)

x

Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,217kJ (291Kcal) 609kJ (145Kcal)
PROTEIN 31.0g 15.5g
FAT, TOTAL 9.4g 4.7g
- SATURATED 2.8g 1.4g
CARBOHYDRATE 18.8g 9.4g
- SUGARS 1.6g 0.8g
SODIUM 272mg 136mg

Chicken (45%), brown rice (25%), satay sauce (15%) [contains coconut milk (water, coconut extract),stabiliser (466)), lime juice (contains reconstituted lime juice (99.9%), food acid (300), natural flavour, preservative (223)), peanut butter (23%) (contains peanuts (85% min), vegetable oils (antioxidant (32)), sugar, salt), soy sauce (contains hydrolysed vegetable protein (soy & maize proteins, colour (150c), food acid (330)), vegetable oil (canola), ginger, garlic, curry powder], beans.

This product contains soy, sulphates, peanuts.

Nutrition
1,217kj
31.0g pro
18.8g cho
9.4g fat
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Our menu is constantly changing. Certain meals may be replaced by new/incoming menu items on short/no notice.
By placing an order with GFA, you agree to these conditions.

Week 2 - Meal 1

Monday

Red Thai Curry With Rice (GF)

x

Red Thai Curry With Rice (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 910kJ (217Kcal) 455kJ (109Kcal)
PROTEIN 18.3g 9.2g
FAT, TOTAL 8.0g 4.0g
- SATURATED 4.0g 2.0g
CARBOHYDRATE 17.0g 8.5g
- SUGARS 2.0g 1.0g
SODIUM 314mg 157mg

Ingredients : Curry sauce (50%) [contains vegetables (47%) 9capsicum (red and green), green bean, onion, mushrooms), coconut cream (contains water, coconut extract (30%), stabilser (466)), coconut milk, (contains watee, coconut extract (27%), stabiliser (466)), bamboo shoots, vegetable oil (canola), curry paste (1%) (contains shrimp), fish sauce (contains anchovy extract 60%), salt, water, herbs], chicken (25%), basmati rice (25%).

Nutrition
910kj
18.3g pro
17.0g cho
8.0g fat
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Tuesday

Red Thai Curry With Rice (GF)

x

Red Thai Curry With Rice (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 910kJ (217Kcal) 455kJ (109Kcal)
PROTEIN 18.3g 9.2g
FAT, TOTAL 8.0g 4.0g
- SATURATED 4.0g 2.0g
CARBOHYDRATE 17.0g 8.5g
- SUGARS 2.0g 1.0g
SODIUM 314mg 157mg

Ingredients : Curry sauce (50%) [contains vegetables (47%) 9capsicum (red and green), green bean, onion, mushrooms), coconut cream (contains water, coconut extract (30%), stabilser (466)), coconut milk, (contains watee, coconut extract (27%), stabiliser (466)), bamboo shoots, vegetable oil (canola), curry paste (1%) (contains shrimp), fish sauce (contains anchovy extract 60%), salt, water, herbs], chicken (25%), basmati rice (25%).

Nutrition
910kj
18.3g pro
17.0g cho
8.0g fat
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Wednesday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 978kJ (234Kcal) 489kJ (117Kcal)
PROTEIN 21.8g 10.9g
FAT, TOTAL 6.7g 3.4g
- SATURATED 1.9g 1.0g
CARBOHYDRATE 19.4g 9.7g
- SUGARS 1.8g 0.9g
SODIUM 209mg 105mg

Beef sauce (50%) [Beef (33%), spring onions, ginger, garlic, oyster sauce (water, sugar, salt, oyster extractives, flavour enhancer (621)), modified corn starch, ,strong>wheat flour, colour (150c)), rice wine (contains wheat, colour (150c)), sesame oil (contains soy, sesame), starch (maize), vegetable oil (canola)], broccoli (30%), vermicelli noodles (20%) (rice water).

Nutrition
978kj
21.8g pro
19.4g cho
6.7g fat
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Thursday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 933kJ (223Kcal) 467kJ (111Kcal)
PROTEIN 14.9g 7.5g
FAT, TOTAL 5.3g 2.7g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 25.9g 13.0g
- SUGARS 1.3g 0.7g
SODIUM 309mg 155mg

Chicken chilli mix (70%) [contains beans (cannellini beans, pinto beans, salt, sunflower oil, onion, food acid (ascorbic)), chicken mince (25%), vegetables (onion, carrot, celery), spices (chilli (0.2%)), water, garlic], brown rice.

Nutrition
933kj
14.9g pro
25.9g cho
5.3g fat
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Friday

Chicken and Bacon Spaghetti Bolognaise (DF)

x

Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,023kJ (244Kcal) 512kJ (122Kcal)
PROTEIN 16.9g 8.5g
FAT, TOTAL 7.4g 3.7g
- SATURATED 2.1g 1.1g
CARBOHYDRATE 25.7g 12.9g
- SUGARS 6.6g 3.3g
SODIUM 211mg 106mg

Chicken & bacon sauce (70%) [chicken (29%), tomatoes (acidity regulator (330)),bacon (2.9%) (contains pork), onion, wine (contains preservative (220)), sundried tomatoes (contains preservative (220)), garlic, rosemary], spaghetti (30%) (durum wheat semolina). This product contains sulphites and wheat products.

Nutrition
1,023kj
16.9g pro
25.7g cho
7.4g fat
Change Meal
x

Choose a meal

Our menu is constantly changing. Certain meals may be replaced by new/incoming menu items on short/no notice.
By placing an order with GFA, you agree to these conditions.

Week 2 - Meal 2

Monday

Satay Chicken (GF) (DF)

x

Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,217kJ (291Kcal) 609kJ (145Kcal)
PROTEIN 31.0g 15.5g
FAT, TOTAL 9.4g 4.7g
- SATURATED 2.8g 1.4g
CARBOHYDRATE 18.8g 9.4g
- SUGARS 1.6g 0.8g
SODIUM 272mg 136mg

Chicken (45%), brown rice (25%), satay sauce (15%) [contains coconut milk (water, coconut extract),stabiliser (466)), lime juice (contains reconstituted lime juice (99.9%), food acid (300), natural flavour, preservative (223)), peanut butter (23%) (contains peanuts (85% min), vegetable oils (antioxidant (32)), sugar, salt), soy sauce (contains hydrolysed vegetable protein (soy & maize proteins, colour (150c), food acid (330)), vegetable oil (canola), ginger, garlic, curry powder], beans.

This product contains soy, sulphates, peanuts.

Nutrition
1,217kj
31.0g pro
18.8g cho
9.4g fat
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x

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Tuesday

Honey Soy Beef With Sweet Potato and Broccoli (GF) (DF)

x

Honey Soy Beef With Sweet Potato and Broccoli (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 943kJ (225Kcal) 472kJ (113Kcal)
PROTEIN 19.0g 9.5g
FAT, TOTAL 9.2g 4.6g
- SATURATED 1.7g 0.9g
CARBOHYDRATE 15.2g 7.6g
- SUGARS 11.0g 5.5g
SODIUM 379mg 190mg
DIETRY FIBRE 3.42mg 1.71mg

Ingredients: Beef, Broccoli, Sweet Potato, Mirin, Soy Sauce Honey, ginger, coriander, red chilli

Contains: Soybean

Nutrition
943kj
19.0g pro
15.2g cho
9.2g fat
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Wednesday

Butter Chicken and Broccoli (GF)

x

Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,196kJ (286Kcal) 598kJ (143Kcal)
PROTEIN 31.1g 15.6g
FAT, TOTAL 9.2g 4.6g
- SATURATED 2.8g 1.4g
CARBOHYDRATE 18.2g 9.1g
- SUGARS 3.3g 1.7g
SODIUM 73mg 37mg

Chicken (45%), basmati rice (25%), butter chicken sauce (15%) [coconut milk (contains water, coconut extract, stabiliser (466)), yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), vegetable oil (canola), garlic, spices, coriander, brown sugar, tomato paste], broccoli. This product contains milk products, and soy.

Nutrition
1,196kj
31.1g pro
18.2g cho
9.2g fat
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Thursday

Sweet Potato Shepherd's Pie (GF)

x

Sweet Potato Shepherd's Pie (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 915kJ (219Kcal) 458kJ (109Kcal)
PROTEIN 15.3g 7.7g
FAT, TOTAL 10.3g 5.2g
- SATURATED 2.3g 1.2g
CARBOHYDRATE 14.7g 7.4g
- SUGARS 7.9g 4.0g
SODIUM 234mg 117mg

Chicken savoury mince (60%) [chicken mince (31%), vegetables (carrots, celery, onion), vegetable oil (canola), chicken stock powder (contains flavour enhancer (635), colour (100, 150c)), garlic, tomato paste, herbs, salt, spice], sweet potato mash (40%) [sweet potato (34%), light evaporated milk (skim milk, milk, vegetable gum (407)].

Nutrition
915kj
15.3g pro
14.7g cho
10.3g fat
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x

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Friday

Lemongrass Beef (GF) (DF)

x

Lemongrass Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,107kJ (264Kcal) 554kJ (132Kcal)
PROTEIN 25.5g 12.8g
FAT, TOTAL 15.0g 7.5g
- SATURATED 6.9g 3.5g
CARBOHYDRATE 5.9g 3.0g
- SUGARS 2.3g 1.2g
SODIUM 292mg 146mg

Beef (46%), coconut cream (water, coconut extract, stabiliser (466)), vegetable (capsicum, spring onion), lemongrass (5%), chilli vegetable oil (canola), herbs, ginger, stock powder (contains flavour enhancer (635), colour (100,150c))

Nutrition
1,107kj
25.5g pro
5.9g cho
15.0g fat
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Week 1 Totals

Monday

2050kj
44.5g pro
21.1g cho
24.2g fat

Tuesday

2050kj
49.7g pro
39.6g cho
13.1g fat

Wednesday

1848kj
30.2g pro
40.6g cho
15.6g fat

Thursday

2095kj
44.8g pro
45.9g cho
13.8g fat

Friday

2413kj
62.1g pro
37g cho
18.6g fat

Week 2 Totals

Monday

2127kj
49.3g pro
35.8g cho
17.4g fat

Tuesday

1853kj
37.3g pro
32.2g cho
17.2g fat

Wednesday

2174kj
52.9g pro
37.6g cho
15.9g fat

Thursday

1848kj
30.2g pro
40.6g cho
15.6g fat

Friday

2130kj
42.4g pro
31.6g cho
22.4g fat

$150 per box - Fortnightly

(From $7.50 per meal)

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All prices are in AUD and include GST.

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