Meal Plan

Muscle Tone

Week 1 - Meal 1

Monday

Honey Mustard Chicken (GF) (DF)

x

Honey Mustard Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,003kJ (240Kcal) 401kJ (96Kcal)
PROTEIN 44.5g 17.8g
FAT, TOTAL 4.8g 1.9g
- SATURATED 1.1g 0.4g
CARBOHYDRATE 9.0g 3.6g
- SUGARS 7.2g 2.9g
SODIUM 146mg 58mg

Honey mustard chicken (65%) [chicken (52%), seeded mustard (7.5%) (water, mustard seed, sugar, acidity regulator (acetic acid), herbs and spices, garlic), honey (3%), vinegar, water], broccoli (35%).

Nutrition
1,003kj
44.5g pro
9.0g cho
4.8g fat
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Tuesday

Tandoori Chicken (GF)

x

Tandoori Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,234kJ (295Kcal) 494kJ (118Kcal)
PROTEIN 38.7g 15.5g
FAT, TOTAL 6.4g 2.6g
- SATURATED 1.7g 0.7g
CARBOHYDRATE 18.0g 7.2g
- SUGARS 2.1g 0.8g
SODIUM 89mg 36mg

Chicken (45%), broccoli, brown rice (20%), tandoori sauce (10%) [yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), onion, lemon juice (contains reconstituted lemon juice (99.9%), food acid (300), natural flavour, preservative (223)), vegetable oil (canola), spices, ginger].

This product contains milk products, sulphites

Nutrition
1,234kj
38.7g pro
18.0g cho
6.4g fat
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Wednesday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,340kJ (320Kcal) 536kJ (128Kcal)
PROTEIN 34.8g 13.9g
FAT, TOTAL 8.0g 3.2g
- SATURATED 1.7g 0.7g
CARBOHYDRATE 25.3g 10.1g
- SUGARS 5.5g 2.2g
SODIUM 330mg 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
1,340kj
34.8g pro
25.3g cho
8.0g fat
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Thursday

Penang Chicken Curry (GF) (DF)

x

Penang Chicken Curry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,352kJ (323Kcal) 541kJ (129Kcal)
PROTEIN 37.1g 14.8g
FAT, TOTAL 9.3g 3.7g
- SATURATED 6.1g 2.4g
CARBOHYDRATE 20.7g 8.3g
- SUGARS 3.1g 1.2g
SODIUM 276mg 110mg

Ingredients : Chicken (45%), curry sauce (35%) [coconut cream (contains water, coconut extract, stabiliser (466)), vegetables (peas, capsicum, onion, chilli), coconut ilk (contains water, coconut extract, stabiliser (466)], tomatoes, tomato paste, basil, ginger, spices, fish sauce (contains anchovy extract), garlic, soy sauce (contains soy & maize proteins, salt, colour (150c))], brown rice

Nutrition
1,352kj
37.1g pro
20.7g cho
9.3g fat
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Friday

Rustic Beef and Vegetables (GF)

x

Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,073kJ (256Kcal) 429kJ (103Kcal)
PROTEIN 23.9g 9.6g
FAT, TOTAL 8.4g 3.4g
- SATURATED 2.3g 0.9g
CARBOHYDRATE 18.5g 7.4g
- SUGARS 10.2g 4.1g
SODIUM 213mg 85mg

Savoury Mince [Beef (35%), vegetables (33%) (carrot, onion, celery), tomatoes (contains, acidity regulator (330)), worcestershire sauce (water,molassess, food acid (260), sugar, salt, colour (150c), flavours, fish powder )anchovy)), vegetable oil (canola), garlic], sweet potato (20%), peas (10%).

This product contains fish products

Nutrition
1,073kj
23.9g pro
18.5g cho
8.4g fat
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Week 1 - Meal 2

Monday

Cajun Chicken Gumbo (GF)

x

Cajun Chicken Gumbo (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,164kJ (278Kcal) 466kJ (111Kcal)
PROTEIN 40.0g 16.0g
FAT, TOTAL 10.9g 4.4g
- SATURATED 3.3g 1.3g
CARBOHYDRATE 3.7g 1.5g
- SUGARS 2.7g 1.1g
SODIUM 461mg 184mg

Gumbo (55%)[vegetables (capsicum, onion, celery, spring onion), water, bacon (pork, water, salt, dextrose (maize), mineral salts (451, 452), augar, antioxidant (316), preservative (250), hydrolysed vegetable protein (maize), yeast extract), vegetable oil (canola), spices (containing salt, natural flavour, colour (160a)), herbs, cornstach (maize)], chicken (45%).

Nutrition
1,164kj
40.0g pro
3.7g cho
10.9g fat
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Tuesday

Rustic Beef and Vegetables (GF)

x

Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,073kJ (256Kcal) 429kJ (103Kcal)
PROTEIN 23.9g 9.6g
FAT, TOTAL 8.4g 3.4g
- SATURATED 2.3g 0.9g
CARBOHYDRATE 18.5g 7.4g
- SUGARS 10.2g 4.1g
SODIUM 213mg 85mg

Savoury Mince [Beef (35%), vegetables (33%) (carrot, onion, celery), tomatoes (contains, acidity regulator (330)), worcestershire sauce (water,molassess, food acid (260), sugar, salt, colour (150c), flavours, fish powder )anchovy)), vegetable oil (canola), garlic], sweet potato (20%), peas (10%).

This product contains fish products

Nutrition
1,073kj
23.9g pro
18.5g cho
8.4g fat
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Wednesday

Chicken and Bacon Spaghetti Bolognaise (DF)

x

Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,279kJ (306Kcal) 512kJ (122Kcal)
PROTEIN 21.2g 8.5g
FAT, TOTAL 9.3g 3.7g
- SATURATED 2.6g 1.0g
CARBOHYDRATE 32.2g 12.9g
- SUGARS 8.3g 3.3g
SODIUM 263mg 105mg

Ingredients: Spaghetti, Tomatoes, Chicken Mince, Red Wine, Sun Dried Tomato, Bacon, Onion, Olive Oil, Garlic, Rosemary. Contains Wheat. May Contain Egg. 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
1,279kj
21.2g pro
32.2g cho
9.3g fat
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Thursday

Cajun Chicken Gumbo (GF)

x

Cajun Chicken Gumbo (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,164kJ (278Kcal) 466kJ (111Kcal)
PROTEIN 40.0g 16.0g
FAT, TOTAL 10.9g 4.4g
- SATURATED 3.3g 1.3g
CARBOHYDRATE 3.7g 1.5g
- SUGARS 2.7g 1.1g
SODIUM 461mg 184mg

Gumbo (55%)[vegetables (capsicum, onion, celery, spring onion), water, bacon (pork, water, salt, dextrose (maize), mineral salts (451, 452), augar, antioxidant (316), preservative (250), hydrolysed vegetable protein (maize), yeast extract), vegetable oil (canola), spices (containing salt, natural flavour, colour (160a)), herbs, cornstach (maize)], chicken (45%).

Nutrition
1,164kj
40.0g pro
3.7g cho
10.9g fat
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Friday

Hungarian Goulash (GF) (DF)

x

Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,163kJ (278Kcal) 465kJ (111Kcal)
PROTEIN 25.1g 10.0g
FAT, TOTAL 6.0g 2.4g
- SATURATED 2.0g 0.8g
CARBOHYDRATE 28.5g 11.4g
- SUGARS 5.6g 2.2g
SODIUM 450mg 180mg

Hungarian goulash (75%) [Contains beef (40%), vegetables (sweet potato, carrot, onion, capsicum), tomatoes canned (contains tomato (99%), acidity regulator (330)], tomato paste, stock powder (containing colour (150c,150d), flavour enhancer (627,631,635)), spices, garlic herbs], brown rice (25%)

Nutrition
1,163kj
25.1g pro
28.5g cho
6.0g fat
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Week 2 - Meal 1

Monday

Chicken and Bacon Spaghetti Bolognaise (DF)

x

Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,279kJ (306Kcal) 512kJ (122Kcal)
PROTEIN 21.2g 8.5g
FAT, TOTAL 9.3g 3.7g
- SATURATED 2.6g 1.0g
CARBOHYDRATE 32.2g 12.9g
- SUGARS 8.3g 3.3g
SODIUM 263mg 105mg

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
1,279kj
21.2g pro
32.2g cho
9.3g fat
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Tuesday

Pepper Pork Stir Fry (GF) (DF)

x

Pepper Pork Stir Fry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,442kJ (344Kcal) 577kJ (138Kcal)
PROTEIN 25.8g 10.3g
FAT, TOTAL 12.0g 4.8g
- SATURATED 4.3g 1.7g
CARBOHYDRATE 29.6g 11.8g
- SUGARS 4.0g 1.6g
SODIUM 90mg 36mg

Pork stir fry (60%) [pork mince (35%), vegetables (capsicum, onion, celery), sherry (preservative (220)), ginger, lime juice (vitamin C (300), preservative (223)), honey, herb, pepper (0.17%), garlic, spice], vermicelli (25%), broccoli (15%).

This product contains sulphites

Nutrition
1,442kj
25.8g pro
29.6g cho
12.0g 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: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,167kJ (279Kcal) 467kJ (112Kcal)
PROTEIN 18.6g 7.4g
FAT, TOTAL 6.6g 2.6g
- SATURATED 1.8g 0.7g
CARBOHYDRATE 32.4g 13.0g
- SUGARS 1.6g 0.6g
SODIUM 386mg 154mg

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
1,167kj
18.6g pro
32.4g cho
6.6g fat
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Thursday

Penang Chicken Curry (GF) (DF)

x

Penang Chicken Curry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,352kJ (323Kcal) 541kJ (129Kcal)
PROTEIN 37.1g 14.8g
FAT, TOTAL 9.3g 3.7g
- SATURATED 6.1g 2.4g
CARBOHYDRATE 20.7g 8.3g
- SUGARS 3.1g 1.2g
SODIUM 276mg 110mg

Ingredients : Chicken (45%), curry sauce (35%) [coconut cream (contains water, coconut extract, stabiliser (466)), vegetables (peas, capsicum, onion, chilli), coconut ilk (contains water, coconut extract, stabiliser (466)], tomatoes, tomato paste, basil, ginger, spices, fish sauce (contains anchovy extract), garlic, soy sauce (contains soy & maize proteins, salt, colour (150c))], brown rice

Nutrition
1,352kj
37.1g pro
20.7g cho
9.3g fat
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Friday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,340kJ (320Kcal) 536kJ (128Kcal)
PROTEIN 34.8g 13.9g
FAT, TOTAL 8.0g 3.2g
- SATURATED 1.7g 0.7g
CARBOHYDRATE 25.3g 10.1g
- SUGARS 5.5g 2.2g
SODIUM 330mg 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
1,340kj
34.8g pro
25.3g cho
8.0g fat
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Week 2 - Meal 2

Monday

Honey Mustard Chicken (GF) (DF)

x

Honey Mustard Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,003kJ (240Kcal) 401kJ (96Kcal)
PROTEIN 44.5g 17.8g
FAT, TOTAL 4.8g 1.9g
- SATURATED 1.1g 0.4g
CARBOHYDRATE 9.0g 3.6g
- SUGARS 7.2g 2.9g
SODIUM 146mg 58mg

Honey mustard chicken (65%) [chicken (52%), seeded mustard (7.5%) (water, mustard seed, sugar, acidity regulator (acetic acid), herbs and spices, garlic), honey (3%), vinegar, water], broccoli (35%).

Nutrition
1,003kj
44.5g pro
9.0g cho
4.8g fat
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Tuesday

Hungarian Goulash (GF) (DF)

x

Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,163kJ (278Kcal) 465kJ (111Kcal)
PROTEIN 25.1g 10.0g
FAT, TOTAL 6.0g 2.4g
- SATURATED 2.0g 0.8g
CARBOHYDRATE 28.5g 11.4g
- SUGARS 5.6g 2.2g
SODIUM 450mg 180mg

Hungarian goulash (75%) [Contains beef (40%), vegetables (sweet potato, carrot, onion, capsicum), tomatoes canned (contains tomato (99%), acidity regulator (330)], tomato paste, stock powder (containing colour (150c,150d), flavour enhancer (627,631,635)), spices, garlic herbs], brown rice (25%)

Nutrition
1,163kj
25.1g pro
28.5g cho
6.0g fat
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Wednesday

Pepper Pork Stir Fry (GF) (DF)

x

Pepper Pork Stir Fry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,442kJ (344Kcal) 577kJ (138Kcal)
PROTEIN 25.8g 10.3g
FAT, TOTAL 12.0g 4.8g
- SATURATED 4.3g 1.7g
CARBOHYDRATE 29.6g 11.8g
- SUGARS 4.0g 1.6g
SODIUM 90mg 36mg

Pork stir fry (60%) [pork mince (35%), vegetables (capsicum, onion, celery), sherry (preservative (220)), ginger, lime juice (vitamin C (300), preservative (223)), honey, herb, pepper (0.17%), garlic, spice], vermicelli (25%), broccoli (15%).

This product contains sulphites

Nutrition
1,442kj
25.8g pro
29.6g cho
12.0g fat
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x

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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: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,167kJ (279Kcal) 467kJ (112Kcal)
PROTEIN 18.6g 7.4g
FAT, TOTAL 6.6g 2.6g
- SATURATED 1.8g 0.7g
CARBOHYDRATE 32.4g 13.0g
- SUGARS 1.6g 0.6g
SODIUM 386mg 154mg

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
1,167kj
18.6g pro
32.4g cho
6.6g fat
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x

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Friday

Tandoori Chicken (GF)

x

Tandoori Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,234kJ (295Kcal) 494kJ (118Kcal)
PROTEIN 38.7g 15.5g
FAT, TOTAL 6.4g 2.6g
- SATURATED 1.7g 0.7g
CARBOHYDRATE 18.0g 7.2g
- SUGARS 2.1g 0.8g
SODIUM 89mg 36mg

Chicken (45%), broccoli, brown rice (20%), tandoori sauce (10%) [yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), onion, lemon juice (contains reconstituted lemon juice (99.9%), food acid (300), natural flavour, preservative (223)), vegetable oil (canola), spices, ginger].

This product contains milk products, sulphites

Nutrition
1,234kj
38.7g pro
18.0g cho
6.4g fat
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Week 1 Totals

Monday

2167kj
84.5g pro
12.7g cho
15.7g fat

Tuesday

2307kj
62.6g pro
36.5g cho
14.8g fat

Wednesday

2619kj
56g pro
57.5g cho
17.3g fat

Thursday

2516kj
77.1g pro
24.4g cho
20.2g fat

Friday

2236kj
49g pro
47g cho
14.4g fat

Week 2 Totals

Monday

2282kj
65.7g pro
41.2g cho
14.1g fat

Tuesday

2605kj
50.9g pro
58.1g cho
18g fat

Wednesday

2609kj
44.4g pro
62g cho
18.6g fat

Thursday

2519kj
55.7g pro
53.1g cho
15.9g fat

Friday

2574kj
73.5g pro
43.3g cho
14.4g fat

$165 per box - Fortnightly

(From $8.25 per meal)

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All prices are in AUD and include GST.

Our menu is constantly changing. Certain meals may be replaced by new/incoming menu items on short/no notice.
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