Meal Plan

Muscle Tone

Week 1 - Meal 1

Monday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,475kJ (352Kcal) 590kJ (141Kcal)
PROTEIN 36.1g 14.4g
FAT, TOTAL 12.9g 5.2g
- SATURATED 3.4g 1.4g
CARBOHYDRATE 21.1g 8.4g
- SUGARS 15.2g 6.1g
SODIUM 349mg 140mg

Honey & Soy Beef [beef (37%), honey (5%), soy sauce (5%) (water, salt, hydrolysed vegetable protein (soy & maize proteins, molasses, spices), sugar, colour (150c), food acid (330)), vegetable oil (canola)], broccoli (25%), sweet potato (23%), coriander, ginger, chilli.

This product contains soy products.

Nutrition
1,475kj
36.1g pro
21.1g cho
12.9g fat
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Tuesday

Red Thai Curry With Rice (GF) (DF)

x

Red Thai Curry With Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,137kJ (272Kcal) 455kJ (109Kcal)
PROTEIN 22.8g 9.1g
FAT, TOTAL 9.9g 4.0g
- SATURATED 5.0g 2.0g
CARBOHYDRATE 21.2g 8.5g
- SUGARS 2.5g 1.0g
SODIUM 393mg 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
1,137kj
22.8g pro
21.2g cho
9.9g fat
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x

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Wednesday

Butter Chicken and Broccoli (GF)

x

Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,495kJ (357Kcal) 598kJ (143Kcal)
PROTEIN 38.9g 15.6g
FAT, TOTAL 11.5g 4.6g
- SATURATED 3.5g 1.4g
CARBOHYDRATE 22.8g 9.1g
- SUGARS 4.1g 1.6g
SODIUM 91mg 36mg

Ingredients: Chicken breast (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 colutures), vegetable oil (canola), garlic, spices, coriander, brown sugar, tomato paste], broccoli.

This products contains milk products and soy

Nutrition
1,495kj
38.9g pro
22.8g cho
11.5g fat
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x

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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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x

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Friday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,063kJ (254Kcal) 425kJ (102Kcal)
PROTEIN 22.4g 9.0g
FAT, TOTAL 11.7g 4.7g
- SATURATED 2.4g 1.0g
CARBOHYDRATE 12.5g 5.0g
- SUGARS 9.5g 3.8g
SODIUM 303mg 121mg

Teriyaki Beef (75%) [Beef, vegetables (capsicum, onion, snowpeas), vegetable oil (canola), rice wine vinegar, soy sauce (contains colour (150c), food acid (330)), garlic, mirin (contains soy, preservative (211)), ginger, brown sugar, cornstarch (maize), spices (pepper)], cauliflower (25%).

Nutrition
1,063kj
22.4g pro
12.5g cho
11.7g fat
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x

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Week 1 - Meal 2

Monday

Japanese Curry (GF)

x

Japanese Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,034kJ (247Kcal) 414kJ (99Kcal)
PROTEIN 35.8g 14.3g
FAT, TOTAL 5.5g 2.2g
- SATURATED 1.2g 0.5g
CARBOHYDRATE 11.5g 4.6g
- SUGARS 5.5g 2.2g
SODIUM 285mg 114mg

Curry (55%) [Vegetables sweet potato, carrot, onion, peas), water, tomato paste, vegetable oil (canola), spices, soy sauce (contains soy, colour (150c), food acid (330)), ginger, garlic, balsamic vinegar (contains colour (150d), preservative (220)), tapioca flour (contains preservative (220)), fish sauce (anchony), salt], chicken (45%).
This product contains soy, fish & sulphate products

Nutrition
1,034kj
35.8g pro
11.5g cho
5.5g fat
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x

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Tuesday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,475kJ (352Kcal) 590kJ (141Kcal)
PROTEIN 36.1g 14.4g
FAT, TOTAL 12.9g 5.2g
- SATURATED 3.4g 1.4g
CARBOHYDRATE 21.1g 8.4g
- SUGARS 15.2g 6.1g
SODIUM 349mg 140mg

Honey & Soy Beef [beef (37%), honey (5%), soy sauce (5%) (water, salt, hydrolysed vegetable protein (soy & maize proteins, molasses, spices), sugar, colour (150c), food acid (330)), vegetable oil (canola)], broccoli (25%), sweet potato (23%), coriander, ginger, chilli.

This product contains soy products.

Nutrition
1,475kj
36.1g pro
21.1g cho
12.9g fat
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x

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Wednesday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,064kJ (254Kcal) 426kJ (102Kcal)
PROTEIN 33.6g 13.4g
FAT, TOTAL 7.2g 2.9g
- SATURATED 1.6g 0.6g
CARBOHYDRATE 11.9g 4.8g
- SUGARS 4.6g 1.8g
SODIUM 166mg 66mg

Sauce (50%) [vegetables (zucchini, onion, capsicum, tomatoes), yoghurt (milk, milk soids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), water, tomato paste, vegetable oil (canola), herbs, garlic, spices, salt), chicken (40%), wholemeal penne (10%) (wholemeal durum wheat semolina).

This product contains soy, milk and wheat products

Nutrition
1,064kj
33.6g pro
11.9g cho
7.2g fat
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x

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Thursday

Japanese Curry (GF)

x

Japanese Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,034kJ (247Kcal) 414kJ (99Kcal)
PROTEIN 35.8g 14.3g
FAT, TOTAL 5.5g 2.2g
- SATURATED 1.2g 0.5g
CARBOHYDRATE 11.5g 4.6g
- SUGARS 5.5g 2.2g
SODIUM 285mg 114mg

Curry (55%) [Vegetables sweet potato, carrot, onion, peas), water, tomato paste, vegetable oil (canola), spices, soy sauce (contains soy, colour (150c), food acid (330)), ginger, garlic, balsamic vinegar (contains colour (150d), preservative (220)), tapioca flour (contains preservative (220)), fish sauce (anchony), salt], chicken (45%).
This product contains soy, fish & sulphate products

Nutrition
1,034kj
35.8g pro
11.5g cho
5.5g fat
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x

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Friday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,223kJ (292Kcal) 489kJ (117Kcal)
PROTEIN 27.2g 10.9g
FAT, TOTAL 8.4g 3.4g
- SATURATED 2.4g 1.0g
CARBOHYDRATE 24.2g 9.7g
- SUGARS 2.3g 0.9g
SODIUM 261mg 104mg

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
1,223kj
27.2g pro
24.2g cho
8.4g fat
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x

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Week 2 - Meal 1

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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x

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Tuesday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,223kJ (292Kcal) 489kJ (117Kcal)
PROTEIN 27.2g 10.9g
FAT, TOTAL 8.4g 3.4g
- SATURATED 2.4g 1.0g
CARBOHYDRATE 24.2g 9.7g
- SUGARS 2.3g 0.9g
SODIUM 261mg 104mg

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
1,223kj
27.2g pro
24.2g cho
8.4g fat
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x

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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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x

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Thursday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,064kJ (254Kcal) 426kJ (102Kcal)
PROTEIN 33.6g 13.4g
FAT, TOTAL 7.2g 2.9g
- SATURATED 1.6g 0.6g
CARBOHYDRATE 11.9g 4.8g
- SUGARS 4.6g 1.8g
SODIUM 166mg 66mg

Sauce (50%) [vegetables (zucchini, onion, capsicum, tomatoes), yoghurt (milk, milk soids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), water, tomato paste, vegetable oil (canola), herbs, garlic, spices, salt), chicken (40%), wholemeal penne (10%) (wholemeal durum wheat semolina).

This product contains soy, milk and wheat products

Nutrition
1,064kj
33.6g pro
11.9g cho
7.2g fat
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x

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Friday

Butter Chicken and Broccoli (GF)

x

Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,495kJ (357Kcal) 598kJ (143Kcal)
PROTEIN 38.9g 15.6g
FAT, TOTAL 11.5g 4.6g
- SATURATED 3.5g 1.4g
CARBOHYDRATE 22.8g 9.1g
- SUGARS 4.1g 1.6g
SODIUM 91mg 36mg

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
1,495kj
38.9g pro
22.8g cho
11.5g fat
Change Meal
x

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Week 2 - Meal 2

Monday

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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x

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Tuesday

Red Thai Curry With Rice (GF) (DF)

x

Red Thai Curry With Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,137kJ (272Kcal) 455kJ (109Kcal)
PROTEIN 22.8g 9.1g
FAT, TOTAL 9.9g 4.0g
- SATURATED 5.0g 2.0g
CARBOHYDRATE 21.2g 8.5g
- SUGARS 2.5g 1.0g
SODIUM 393mg 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
1,137kj
22.8g pro
21.2g cho
9.9g fat
Change Meal
x

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Wednesday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,063kJ (254Kcal) 425kJ (102Kcal)
PROTEIN 22.4g 9.0g
FAT, TOTAL 11.7g 4.7g
- SATURATED 2.4g 1.0g
CARBOHYDRATE 12.5g 5.0g
- SUGARS 9.5g 3.8g
SODIUM 303mg 121mg

Teriyaki Beef (75%) [Beef, vegetables (capsicum, onion, snowpeas), vegetable oil (canola), rice wine vinegar, soy sauce (contains colour (150c), food acid (330)), garlic, mirin (contains soy, preservative (211)), ginger, brown sugar, cornstarch (maize), spices (pepper)], cauliflower (25%).

Nutrition
1,063kj
22.4g pro
12.5g cho
11.7g fat
Change Meal
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
Change Meal
x

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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 1 Totals

Monday

2509kj
71.9g pro
32.6g cho
18.4g fat

Tuesday

2612kj
58.9g pro
42.3g cho
22.8g fat

Wednesday

2559kj
72.5g pro
34.7g cho
18.7g fat

Thursday

2198kj
75.8g pro
15.2g cho
16.4g fat

Friday

2286kj
49.6g pro
36.7g cho
20.1g fat

Week 2 Totals

Monday

2504kj
74.8g pro
29g cho
18.9g fat

Tuesday

2360kj
50g pro
45.4g cho
18.3g fat

Wednesday

2230kj
41g pro
44.9g cho
18.3g fat

Thursday

2231kj
52.2g pro
44.3g cho
13.8g fat

Friday

2835kj
73.7g pro
48.1g cho
19.5g 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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