Meal Plan

Build Muscle Mass

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.

$200 per box - Fortnightly

(Just $10.00 per meal)

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All prices are in AUD and include GST.

Week 1 - Meal 1

Monday

Red Thai Curry With Rice (GF)

x

Red Thai Curry With Rice (GF)

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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Tuesday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,333kJ (557Kcal) 467kJ (111Kcal)
PROTEIN 37.2g 7.4g
FAT, TOTAL 13.2g 2.6g
- SATURATED 3.6g 0.7g
CARBOHYDRATE 64.8g 13.0g
- SUGARS 3.3g 0.7g
SODIUM 771mg 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
2,333kj
37.2g pro
64.8g cho
13.2g 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: 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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Thursday

Lemongrass Beef (GF) (DF)

x

Lemongrass Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,767kJ (661Kcal) 553kJ (132Kcal)
PROTEIN 63.9g 12.8g
FAT, TOTAL 37.5g 7.5g
- SATURATED 17.3g 3.5g
CARBOHYDRATE 14.7g 2.9g
- SUGARS 5.7g 1.1g
SODIUM 731mg 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
2,767kj
63.9g pro
14.7g cho
37.5g fat
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Friday

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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,345kJ (560Kcal) 469kJ (112Kcal)
PROTEIN 40.5g 8.1g
FAT, TOTAL 24.2g 4.8g
- SATURATED 4.4g 0.9g
CARBOHYDRATE 41.2g 8.2g
- SUGARS 26.4g 5.3g
SODIUM 772mg 154mg
DIETRY FIBRE 9.85mg 1.97mg

Ingredients: Beef,  Sweet potato, Broccoli, Mirin, Soy Sauce, Salt, Reduced, Honey, Ginger, Coriander, Red Chilli

Contains Soybean

Nutrition
2,345kj
40.5g pro
41.2g cho
24.2g 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

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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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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,345kJ (560Kcal) 469kJ (112Kcal)
PROTEIN 40.5g 8.1g
FAT, TOTAL 24.2g 4.8g
- SATURATED 4.4g 0.9g
CARBOHYDRATE 41.2g 8.2g
- SUGARS 26.4g 5.3g
SODIUM 772mg 154mg
DIETRY FIBRE 9.85mg 1.97mg

Ingredients: Beef,  Sweet potato, Broccoli, Mirin, Soy Sauce, Salt, Reduced, Honey, Ginger, Coriander, Red Chilli

Contains Soybean

Nutrition
2,345kj
40.5g pro
41.2g cho
24.2g fat
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x

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Wednesday

Lemongrass Beef (GF) (DF)

x

Lemongrass Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,767kJ (661Kcal) 553kJ (132Kcal)
PROTEIN 63.9g 12.8g
FAT, TOTAL 37.5g 7.5g
- SATURATED 17.3g 3.5g
CARBOHYDRATE 14.7g 2.9g
- SUGARS 5.7g 1.1g
SODIUM 731mg 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
2,767kj
63.9g pro
14.7g cho
37.5g fat
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x

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Thursday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,446kJ (584Kcal) 489kJ (117Kcal)
PROTEIN 54.4g 10.9g
FAT, TOTAL 16.7g 3.3g
- SATURATED 4.8g 1.0g
CARBOHYDRATE 48.4g 9.7g
- SUGARS 4.6g 0.9g
SODIUM 522mg 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
2,446kj
54.4g pro
48.4g cho
16.7g fat
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Friday

Sweet Potato Shepherd's Pie (GF)

x

Sweet Potato Shepherd's Pie (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,287kJ (546Kcal) 457kJ (109Kcal)
PROTEIN 38.1g 7.6g
FAT, TOTAL 25.7g 5.1g
- SATURATED 5.7g 1.1g
CARBOHYDRATE 36.8g 7.4g
- SUGARS 19.6g 3.9g
SODIUM 584mg 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
2,287kj
38.1g pro
36.8g cho
25.7g 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 1

Monday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,333kJ (557Kcal) 467kJ (111Kcal)
PROTEIN 37.2g 7.4g
FAT, TOTAL 13.2g 2.6g
- SATURATED 3.6g 0.7g
CARBOHYDRATE 64.8g 13.0g
- SUGARS 3.3g 0.7g
SODIUM 771mg 154mg

Chicken breast mince, brown rice, white beans, refried pinto beans, chicken stock, onion, carrot, celery, chipotle chilli in abdo sauce, olive oil, garlic, mexican chilli powder, cumin, paprika, salt, pepperChicken 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
2,333kj
37.2g pro
64.8g cho
13.2g fat
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Tuesday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,446kJ (584Kcal) 489kJ (117Kcal)
PROTEIN 54.4g 10.9g
FAT, TOTAL 16.7g 3.3g
- SATURATED 4.8g 1.0g
CARBOHYDRATE 48.4g 9.7g
- SUGARS 4.6g 0.9g
SODIUM 522mg 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
2,446kj
54.4g pro
48.4g cho
16.7g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,990kJ (714Kcal) 598kJ (143Kcal)
PROTEIN 77.8g 15.6g
FAT, TOTAL 22.9g 4.6g
- SATURATED 6.9g 1.4g
CARBOHYDRATE 45.5g 9.1g
- SUGARS 8.2g 1.6g
SODIUM 182mg 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
2,990kj
77.8g pro
45.5g cho
22.9g fat
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Thursday

Satay Chicken (GF) (DF)

x

Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,041kJ (726Kcal) 608kJ (145Kcal)
PROTEIN 77.6g 15.5g
FAT, TOTAL 23.4g 4.7g
- SATURATED 7.0g 1.4g
CARBOHYDRATE 46.9g 9.4g
- SUGARS 4.0g 0.8g
SODIUM 679mg 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
3,041kj
77.6g pro
46.9g cho
23.4g fat
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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
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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,041kJ (726Kcal) 608kJ (145Kcal)
PROTEIN 77.6g 15.5g
FAT, TOTAL 23.4g 4.7g
- SATURATED 7.0g 1.4g
CARBOHYDRATE 46.9g 9.4g
- SUGARS 4.0g 0.8g
SODIUM 679mg 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
3,041kj
77.6g pro
46.9g cho
23.4g fat
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x

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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: 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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Wednesday

Sweet Potato Shepherd's Pie (GF)

x

Sweet Potato Shepherd's Pie (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,287kJ (546Kcal) 457kJ (109Kcal)
PROTEIN 38.1g 7.6g
FAT, TOTAL 25.7g 5.1g
- SATURATED 5.7g 1.1g
CARBOHYDRATE 36.8g 7.4g
- SUGARS 19.6g 3.9g
SODIUM 584mg 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
2,287kj
38.1g pro
36.8g cho
25.7g fat
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Thursday

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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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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,990kJ (714Kcal) 598kJ (143Kcal)
PROTEIN 77.8g 15.6g
FAT, TOTAL 22.9g 4.6g
- SATURATED 6.9g 1.4g
CARBOHYDRATE 45.5g 9.1g
- SUGARS 8.2g 1.6g
SODIUM 182mg 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
2,990kj
77.8g pro
45.5g cho
22.9g fat
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Week 1 Totals

Monday

4831kj
87.9g pro
106.8g cho
38.4g fat

Tuesday

4678kj
77.7g pro
106g cho
37.4g fat

Wednesday

5324kj
106.2g pro
79.1g cho
56g fat

Thursday

5213kj
118.3g pro
63.1g cho
54.2g fat

Friday

4632kj
78.6g pro
78g cho
49.9g fat

Week 2 Totals

Monday

5374kj
114.8g pro
111.7g cho
36.6g fat

Tuesday

4720kj
100g pro
90.8g cho
36.6g fat

Wednesday

5277kj
115.9g pro
82.3g cho
48.6g fat

Thursday

5721kj
147.2g pro
97.4g cho
39.4g fat

Friday

5670kj
147.4g pro
96g cho
38.9g fat

$200 per box - Fortnightly

(From $10.00 per meal)

Add Meal Plan To Cart
All prices are in AUD and include GST.

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