Meal Plan

Build Muscle Mass

Week 1 - Meal 1

Monday

Yam Bam Chicken (GF)

x

Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,288kJ (547Kcal) 458kJ (109Kcal)
PROTEIN 68.0g 13.6g
FAT, TOTAL 10.9g 2.2g
- SATURATED 3.0g 0.6g
CARBOHYDRATE 41.7g 8.3g
- SUGARS 16.3g 3.3g
SODIUM 685mg 137mg

Chicken (40%), Sweet Potato (30%), Sauce (20%), [water, onion, tomato paste, seasoning [thickener 1422 from Tapioca), tapioca starch, maltodextrin (from corn), salt, flavour (yeast extract, onion powder, food acids (330, 334), flavour enhancers (621, 631), vegetable oil, spices, anticaking agent (551), sugar, colour (150c), tomato powder, onion powder, yeast extract, shortening powder, milk solids non fat, animal fat, vegatable oil, anticaking agent (341), mineral salt (450), vegetable oil], peas (10%).
This product contains milk.

Nutrition
2,288kj
68.0g pro
41.7g cho
10.9g fat
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Tuesday

Jimmy's Dirty Rice (GF) (DF)

x

Jimmy's Dirty Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,109kJ (504Kcal) 422kJ (101Kcal)
PROTEIN 28.2g 5.6g
FAT, TOTAL 16.1g 3.2g
- SATURATED 3.5g 0.7g
CARBOHYDRATE 54.8g 11.0g
- SUGARS 14.7g 2.9g
SODIUM 281mg 56mg

Vegetables (onion, carrot, sweet potato, spinach), chicken mince (17%), tomatoes (acidity regulator (330)), chickpeas (chickpeas, salt), brown rice (7%), water, vegetable oil (canola), garlic, coriander, chilli, spices.

Nutrition
2,109kj
28.2g pro
54.8g cho
16.1g fat
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x

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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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,557kJ (611Kcal) 511kJ (122Kcal)
PROTEIN 42.3g 8.5g
FAT, TOTAL 18.5g 3.7g
- SATURATED 5.3g 1.1g
CARBOHYDRATE 64.4g 12.9g
- SUGARS 16.6g 3.3g
SODIUM 526mg 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
2,557kj
42.3g pro
64.4g cho
18.5g fat
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x

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Thursday

Beef Stroganoff (GF)

x

Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,400kJ (573Kcal) 480kJ (115Kcal)
PROTEIN 45.6g 9.1g
FAT, TOTAL 20.3g 4.1g
- SATURATED 5.8g 1.2g
CARBOHYDRATE 50.9g 10.2g
- SUGARS 6.6g 1.3g
SODIUM 506mg 101mg

Stroganoff sauce (70%) [Beef (33%), vegetables (mushrooms, onion), tomato paste, sour cream (milk), dijon mustard, vegetable oil (canola), spices, chicken stock powder (contains flavour enhancer (635), colour (100, 150c)), garlic], rice (30%).

This product contains milk products

Nutrition
2,400kj
45.6g pro
50.9g cho
20.3g fat
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x

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Friday

Red Thai Curry With Rice (GF) (DF)

x

Red Thai Curry With Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,274kJ (543Kcal) 455kJ (109Kcal)
PROTEIN 45.6g 9.1g
FAT, TOTAL 19.9g 4.0g
- SATURATED 9.9g 2.0g
CARBOHYDRATE 42.4g 8.5g
- SUGARS 5.0g 1.0g
SODIUM 786mg 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
2,274kj
45.6g pro
42.4g cho
19.9g fat
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Week 1 - Meal 2

Monday

Pork Cassoulet (GF)

x

Pork Cassoulet (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,721kJ (650Kcal) 544kJ (130Kcal)
PROTEIN 55.6g 11.1g
FAT, TOTAL 33.0g 6.6g
- SATURATED 9.5g 1.9g
CARBOHYDRATE 26.1g 5.2g
- SUGARS 8.3g 1.7g
SODIUM 780mg 156mg

Pork mince (35%), cannellini beans tinned (28%) (cannellini beans (16%), water, salt, ascorbic acid (300)), tinned tomatoes (tomatoes, acidity regulator (330)), mushrooms, onion, herbs, vegetable oil (canola), garlic, spices, white wine (perservative (220)), balsalmic vinegar (colour (150d), preservative (220)).

This product contains sulphite products

Nutrition
2,721kj
55.6g pro
26.1g cho
33.0g fat
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x

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Tuesday

Jimmy's Dirty Rice (GF) (DF)

x

Jimmy's Dirty Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,109kJ (504Kcal) 422kJ (101Kcal)
PROTEIN 28.2g 5.6g
FAT, TOTAL 16.1g 3.2g
- SATURATED 3.5g 0.7g
CARBOHYDRATE 54.8g 11.0g
- SUGARS 14.7g 2.9g
SODIUM 281mg 56mg

Vegetables (onion, carrot, sweet potato, spinach), chicken mince (17%), tomatoes (acidity regulator (330)), chickpeas (chickpeas, salt), brown rice (7%), water, vegetable oil (canola), garlic, coriander, chilli, spices.

Nutrition
2,109kj
28.2g pro
54.8g cho
16.1g fat
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Wednesday

Exotic Asian Beef (GF)

x

Exotic Asian Beef (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,478kJ (831Kcal) 696kJ (166Kcal)
PROTEIN 56.5g 11.3g
FAT, TOTAL 42.3g 8.5g
- SATURATED 9.2g 1.8g
CARBOHYDRATE 49.6g 9.9g
- SUGARS 15.5g 3.1g
SODIUM 724mg 145mg

Asian beef stirfry (85%) [vegetables (capsicum, broccoli, onion, spring onion, bamboo shoots), beef mince (33%), sesame oil (soybean oil, sesame oil), garlic, roasted peanuts, ginger, honey, soy sauce (soy, colour (150c), food acid (330)), lime juice (contains antioxidant (300), preservative (223)), coriander, chilli, spice], vermicelli rice noodles (15%).

Nutrition
3,478kj
56.5g pro
49.6g cho
42.3g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,557kJ (611Kcal) 511kJ (122Kcal)
PROTEIN 42.3g 8.5g
FAT, TOTAL 18.5g 3.7g
- SATURATED 5.3g 1.1g
CARBOHYDRATE 64.4g 12.9g
- SUGARS 16.6g 3.3g
SODIUM 526mg 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
2,557kj
42.3g pro
64.4g cho
18.5g fat
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x

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Friday

Beef Stroganoff (GF)

x

Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,400kJ (573Kcal) 480kJ (115Kcal)
PROTEIN 45.6g 9.1g
FAT, TOTAL 20.3g 4.1g
- SATURATED 5.8g 1.2g
CARBOHYDRATE 50.9g 10.2g
- SUGARS 6.6g 1.3g
SODIUM 506mg 101mg

Stroganoff sauce (70%) [Beef (33%), vegetables (mushrooms, onion), tomato paste, sour cream (milk), dijon mustard, vegetable oil (canola), spices, chicken stock powder (contains flavour enhancer (635), colour (100, 150c)), garlic], rice (30%).

This product contains milk products

Nutrition
2,400kj
45.6g pro
50.9g cho
20.3g fat
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x

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Week 2 - Meal 1

Monday

Red Thai Curry With Rice (GF) (DF)

x

Red Thai Curry With Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,274kJ (543Kcal) 455kJ (109Kcal)
PROTEIN 45.6g 9.1g
FAT, TOTAL 19.9g 4.0g
- SATURATED 9.9g 2.0g
CARBOHYDRATE 42.4g 8.5g
- SUGARS 5.0g 1.0g
SODIUM 786mg 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
2,274kj
45.6g pro
42.4g cho
19.9g fat
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x

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Tuesday

Naked Chicken Parmy + Veg (GF)

x

Naked Chicken Parmy + Veg (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,339kJ (798Kcal) 668kJ (160Kcal)
PROTEIN 72.7g 14.5g
FAT, TOTAL 38.7g 7.7g
- SATURATED 8.8g 1.8g
CARBOHYDRATE 34.1g 6.8g
- SUGARS 16.6g 3.3g
SODIUM 962mg 192mg

Chicken parmy (53%), [chicken (35%), sauce (tomatoes, tomato paste, bacon (contains preservative (250)), vegetable oil (canola), garlic, herbs and spices), parmesan cheese (contains milk, preservative (200))], vegetables (47%) [sweet potato (contains vegetable oil (canola), salt), broccoli].

This product contains milk products

Nutrition
3,339kj
72.7g pro
34.1g cho
38.7g fat
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x

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Wednesday

Mexican Chicken Fiesta (GF)

x

Mexican Chicken Fiesta (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,832kJ (677Kcal) 566kJ (135Kcal)
PROTEIN 71.0g 14.2g
FAT, TOTAL 12.6g 2.5g
- SATURATED 2.6g 0.5g
CARBOHYDRATE 62.1g 12.4g
- SUGARS 26.3g 5.3g
SODIUM 523mg 105mg

Chicken Fiesta Sauce (50%) [vegetables (capsicum, sweet potato, brown onion), bean mix [butter beans, chick peas, red kidney beans, baby lima beans), water, sugar, salt, food acid (acetic acid), firming agent (509)], tinned tomatoes (tomatoes, acidity regulator (330)), corn kernels (corn, water, sugar, salt), honey, vegetable oil (canola), spices, ginger, lime juice (antioxidant (300), preservative (223))], chicken (40%), brown rice (10%).

Nutrition
2,832kj
71.0g pro
62.1g cho
12.6g fat
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Thursday

Pork Cassoulet (GF)

x

Pork Cassoulet (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,721kJ (650Kcal) 544kJ (130Kcal)
PROTEIN 55.6g 11.1g
FAT, TOTAL 33.0g 6.6g
- SATURATED 9.5g 1.9g
CARBOHYDRATE 26.1g 5.2g
- SUGARS 8.3g 1.7g
SODIUM 780mg 156mg

Pork mince (35%), cannellini beans tinned (28%) (cannellini beans (16%), water, salt, ascorbic acid (300)), tinned tomatoes (tomatoes, acidity regulator (330)), mushrooms, onion, herbs, vegetable oil (canola), garlic, spices, white wine (perservative (220)), balsalmic vinegar (colour (150d), preservative (220)).

This product contains sulphite products

Nutrition
2,721kj
55.6g pro
26.1g cho
33.0g fat
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x

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Friday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,680kJ (640Kcal) 536kJ (128Kcal)
PROTEIN 69.6g 13.9g
FAT, TOTAL 16.0g 3.2g
- SATURATED 3.4g 0.7g
CARBOHYDRATE 50.5g 10.1g
- SUGARS 10.9g 2.2g
SODIUM 659mg 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
2,680kj
69.6g pro
50.5g cho
16.0g fat
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Week 2 - Meal 2

Monday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,680kJ (640Kcal) 536kJ (128Kcal)
PROTEIN 69.6g 13.9g
FAT, TOTAL 16.0g 3.2g
- SATURATED 3.4g 0.7g
CARBOHYDRATE 50.5g 10.1g
- SUGARS 10.9g 2.2g
SODIUM 659mg 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
2,680kj
69.6g pro
50.5g cho
16.0g fat
Change Meal
x

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Tuesday

Mexican Chicken Fiesta (GF)

x

Mexican Chicken Fiesta (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,832kJ (677Kcal) 566kJ (135Kcal)
PROTEIN 71.0g 14.2g
FAT, TOTAL 12.6g 2.5g
- SATURATED 2.6g 0.5g
CARBOHYDRATE 62.1g 12.4g
- SUGARS 26.3g 5.3g
SODIUM 523mg 105mg

Chicken Fiesta Sauce (50%) [vegetables (capsicum, sweet potato, brown onion), bean mix [butter beans, chick peas, red kidney beans, baby lima beans), water, sugar, salt, food acid (acetic acid), firming agent (509)], tinned tomatoes (tomatoes, acidity regulator (330)), corn kernels (corn, water, sugar, salt), honey, vegetable oil (canola), spices, ginger, lime juice (antioxidant (300), preservative (223))], chicken (40%), brown rice (10%).

Nutrition
2,832kj
71.0g pro
62.1g cho
12.6g fat
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x

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Wednesday

Exotic Asian Beef (GF)

x

Exotic Asian Beef (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,478kJ (831Kcal) 696kJ (166Kcal)
PROTEIN 56.5g 11.3g
FAT, TOTAL 42.3g 8.5g
- SATURATED 9.2g 1.8g
CARBOHYDRATE 49.6g 9.9g
- SUGARS 15.5g 3.1g
SODIUM 724mg 145mg

Asian beef stirfry (85%) [vegetables (capsicum, broccoli, onion, spring onion, bamboo shoots), beef mince (33%), sesame oil (soybean oil, sesame oil), garlic, roasted peanuts, ginger, honey, soy sauce (soy, colour (150c), food acid (330)), lime juice (contains antioxidant (300), preservative (223)), coriander, chilli, spice], vermicelli rice noodles (15%).

Nutrition
3,478kj
56.5g pro
49.6g cho
42.3g fat
Change Meal
x

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Thursday

Yam Bam Chicken (GF)

x

Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,288kJ (547Kcal) 458kJ (109Kcal)
PROTEIN 68.0g 13.6g
FAT, TOTAL 10.9g 2.2g
- SATURATED 3.0g 0.6g
CARBOHYDRATE 41.7g 8.3g
- SUGARS 16.3g 3.3g
SODIUM 685mg 137mg

Chicken (40%), Sweet Potato (30%), Sauce (20%), [water, onion, tomato paste, seasoning [thickener 1422 from Tapioca), tapioca starch, maltodextrin (from corn), salt, flavour (yeast extract, onion powder, food acids (330, 334), flavour enhancers (621, 631), vegetable oil, spices, anticaking agent (551), sugar, colour (150c), tomato powder, onion powder, yeast extract, shortening powder, milk solids non fat, animal fat, vegatable oil, anticaking agent (341), mineral salt (450), vegetable oil], peas (10%).
This product contains milk.

Nutrition
2,288kj
68.0g pro
41.7g cho
10.9g fat
Change Meal
x

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Friday

Naked Chicken Parmy + Veg (GF)

x

Naked Chicken Parmy + Veg (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,339kJ (798Kcal) 668kJ (160Kcal)
PROTEIN 72.7g 14.5g
FAT, TOTAL 38.7g 7.7g
- SATURATED 8.8g 1.8g
CARBOHYDRATE 34.1g 6.8g
- SUGARS 16.6g 3.3g
SODIUM 962mg 192mg

Chicken parmy (53%), [chicken (35%), sauce (tomatoes, tomato paste, bacon (contains preservative (250)), vegetable oil (canola), garlic, herbs and spices), parmesan cheese (contains milk, preservative (200))], vegetables (47%) [sweet potato (contains vegetable oil (canola), salt), broccoli].

This product contains milk products

Nutrition
3,339kj
72.7g pro
34.1g cho
38.7g fat
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x

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Week 1 Totals

Monday

5009kj
123.6g pro
67.8g cho
43.9g fat

Tuesday

4218kj
56.4g pro
109.6g cho
32.2g fat

Wednesday

6035kj
98.8g pro
114g cho
60.8g fat

Thursday

4957kj
87.9g pro
115.3g cho
38.8g fat

Friday

4674kj
91.2g pro
93.3g cho
40.2g fat

Week 2 Totals

Monday

4954kj
115.2g pro
92.9g cho
35.9g fat

Tuesday

6171kj
143.7g pro
96.2g cho
51.3g fat

Wednesday

6310kj
127.5g pro
111.7g cho
54.9g fat

Thursday

5009kj
123.6g pro
67.8g cho
43.9g fat

Friday

6019kj
142.3g pro
84.6g cho
54.7g fat

$200 per box - Fortnightly

(From $1O.OO 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.
By placing an order with GFA, you agree to these conditions.