Meal Plan

Build Lean Muscle

Week 1

Monday

Chicken Kofta and Cauliflower (GF)

x

Chicken Kofta and Cauliflower (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,079kJ (497Kcal) 594kJ (142Kcal)
PROTEIN 34.8g 9.9g
FAT, TOTAL 23.8g 6.8g
- SATURATED 6.1g 1.7g
CARBOHYDRATE 31.6g 9.0g
- SUGARS 12.6g 3.6g
SODIUM 479mg 137mg

Chicken Kofta (85%) [Chicken mince (32%), vegetables (cauliflower (13%), cabbage, red onion), yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), herbs, spices, tahini (sesame seeds hulled), honey, garlic, lemon juice (vitamin C (300), flavour, preservative (223)), salt], brown rice (15%).

This product contains milk, soy, sesame seeds, sulphate products

Nutrition
2,079kj
34.8g pro
31.6g cho
23.8g fat
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Tuesday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,489kJ (356Kcal) 425kJ (102Kcal)
PROTEIN 47.0g 13.4g
FAT, TOTAL 10.0g 2.9g
- SATURATED 2.3g 0.7g
CARBOHYDRATE 16.7g 4.8g
- SUGARS 6.4g 1.8g
SODIUM 232mg 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
1,489kj
47.0g pro
16.7g cho
10.0g fat
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x

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Wednesday

Satay Chicken (GF) (DF)

x

Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,129kJ (509Kcal) 608kJ (145Kcal)
PROTEIN 54.3g 15.5g
FAT, TOTAL 16.4g 4.7g
- SATURATED 4.9g 1.4g
CARBOHYDRATE 32.8g 9.4g
- SUGARS 2.8g 0.8g
SODIUM 476mg 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
2,129kj
54.3g pro
32.8g cho
16.4g fat
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x

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Thursday

Sipyan Pork Curry (With Coconut Rice) (GF)

x

Sipyan Pork Curry (With Coconut Rice) (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,204kJ (527Kcal) 630kJ (150Kcal)
PROTEIN 49.1g 14.0g
FAT, TOTAL 18.1g 5.2g
- SATURATED 6.1g 1.7g
CARBOHYDRATE 38.5g 11.0g
- SUGARS 7.4g 2.1g
SODIUM 255mg 73mg

Sipyan Pork Curry (60%) [pork (39%), vegetables (onion, chilli, spring onion), tamarind paste (food acid (citric acid)), tomato paste, ginger, garlic, vegetable oil (canola), lemongrass, spices, peanuts, fish sauce (anchovy)], coconut rice (20%) [basmati rice, water, coconut milk (water, coconut extract, stabiliser (466))], peas (20%).

This product contacts fish and peanut products.

Nutrition
2,204kj
49.1g pro
38.5g cho
18.1g fat
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x

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Friday

Apricot Chicken (GF) (DF)

x

Apricot Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,866kJ (446Kcal) 533kJ (127Kcal)
PROTEIN 55.5g 15.9g
FAT, TOTAL 4.7g 1.3g
- SATURATED 0.2g 0.1g
CARBOHYDRATE 43.1g 12.3g
- SUGARS 14.4g 4.1g
SODIUM 318mg 91mg

Chicken (50%), brown rice, sauce [vegetables, water, apricot spread (3%) (containing sugar, apricot (40%), food acid (citric acid), gelling agent (pectin)), apricots (2%) (containing preservative (220) ), chicken seasoning (contains fl avour enhancer (635), colour (100, 150c)), ginger, spice].

Nutrition
1,866kj
55.5g pro
43.1g cho
4.7g fat
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Week 2

Monday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,488kJ (355Kcal) 425kJ (102Kcal)
PROTEIN 31.3g 8.9g
FAT, TOTAL 16.4g 4.7g
- SATURATED 3.4g 1.0g
CARBOHYDRATE 17.5g 5.0g
- SUGARS 13.2g 3.8g
SODIUM 424mg 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
1,488kj
31.3g pro
17.5g cho
16.4g fat
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x

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Tuesday

Chicken Kofta and Cauliflower (GF)

x

Chicken Kofta and Cauliflower (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,079kJ (497Kcal) 594kJ (142Kcal)
PROTEIN 34.8g 9.9g
FAT, TOTAL 23.8g 6.8g
- SATURATED 6.1g 1.7g
CARBOHYDRATE 31.6g 9.0g
- SUGARS 12.6g 3.6g
SODIUM 479mg 137mg

Chicken Kofta (85%) [Chicken mince (32%), vegetables (cauliflower (13%), cabbage, red onion), yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), herbs, spices, tahini (sesame seeds hulled), honey, garlic, lemon juice (vitamin C (300), flavour, preservative (223)), salt], brown rice (15%).

This product contains milk, soy, sesame seeds, sulphate products

Nutrition
2,079kj
34.8g pro
31.6g cho
23.8g fat
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x

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Wednesday

Chicken Fajita Mix (GF)

x

Chicken Fajita Mix (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,694kJ (405Kcal) 484kJ (116Kcal)
PROTEIN 45.6g 13.0g
FAT, TOTAL 4.5g 1.3g
- SATURATED 1.3g 0.4g
CARBOHYDRATE 41.0g 11.7g
- SUGARS 6.8g 1.9g
SODIUM 507mg 145mg

Chicken Fajita (70%) [Chicken (38%), vegetables (capsicum, onion), tomato (acidity regulator (330)), lime juice (vitamin C (300), natural flavour, preservative (223)), spices, salt, herb, onion powder, garlic powder, brown sugar], brown rice (30%).

This product contains sulphites

Nutrition
1,694kj
45.6g pro
41.0g cho
4.5g fat
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x

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Thursday

Indian Beef Mince Curry (GF)

x

Indian Beef Mince Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,819kJ (435Kcal) 520kJ (124Kcal)
PROTEIN 31.6g 9.0g
FAT, TOTAL 18.5g 5.3g
- SATURATED 3.8g 1.1g
CARBOHYDRATE 32.0g 9.1g
- SUGARS 11.9g 3.4g
SODIUM 261mg 75mg

Curried beef mince (70% [beef (32%), tomatoes (containing acidity regulator (330)), vegetable oil (canola), chutney (containing maize thickener (1422), food acid (260), colour (150c), mineral salt (509)), spices, herb, ginger, lime juice (vitamin c (300), natural flavour, preservative (223)), salt], brown rice 915%), beans (15%).

This product contains sulphate products

Nutrition
1,819kj
31.6g pro
32.0g cho
18.5g fat
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x

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Friday

Satay Chicken (GF) (DF)

x

Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,129kJ (509Kcal) 608kJ (145Kcal)
PROTEIN 54.3g 15.5g
FAT, TOTAL 16.4g 4.7g
- SATURATED 4.9g 1.4g
CARBOHYDRATE 32.8g 9.4g
- SUGARS 2.8g 0.8g
SODIUM 476mg 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
2,129kj
54.3g pro
32.8g cho
16.4g fat
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x

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Week 3

Monday

Spiced Honey and Tomato Chicken (GF)

x

Spiced Honey and Tomato Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,495kJ (357Kcal) 427kJ (102Kcal)
PROTEIN 45.8g 13.1g
FAT, TOTAL 10.5g 3.0g
- SATURATED 1.9g 0.5g
CARBOHYDRATE 16.9g 4.8g
- SUGARS 13.0g 3.7g
SODIUM 483mg 138mg

Chicken (40%), Pumpkin (35%), Spiced Honey & Tomato Sauce (25%) [tomatoes (9.8%) (acidity regulator (330)], onion, water, vegetable oil (canola), garlic, honey (9.7%), chicken booster (flavour, flavour enhancer (635), colour (100, 150c)), lemon juice (vitamin C (300), preservative (223)), spices].

This product contains sulphite products

Nutrition
1,495kj
45.8g pro
16.9g cho
10.5g 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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,065kJ (493Kcal) 590kJ (141Kcal)
PROTEIN 50.5g 14.4g
FAT, TOTAL 18.0g 5.1g
- SATURATED 4.8g 1.4g
CARBOHYDRATE 29.5g 8.4g
- SUGARS 21.2g 6.1g
SODIUM 489mg 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
2,065kj
50.5g pro
29.5g cho
18.0g fat
Change Meal
x

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Wednesday

Apricot Chicken (GF) (DF)

x

Apricot Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,866kJ (446Kcal) 533kJ (127Kcal)
PROTEIN 55.5g 15.9g
FAT, TOTAL 4.7g 1.3g
- SATURATED 0.2g 0.1g
CARBOHYDRATE 43.1g 12.3g
- SUGARS 14.4g 4.1g
SODIUM 318mg 91mg

Chicken (50%), brown rice, sauce [vegetables, water, apricot spread (3%) (containing sugar, apricot (40%), food acid (citric acid), gelling agent (pectin)), apricots (2%) (containing preservative (220) ), chicken seasoning (contains fl avour enhancer (635), colour (100, 150c)), ginger, spice].

Nutrition
1,866kj
55.5g pro
43.1g cho
4.7g fat
Change Meal
x

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Thursday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,488kJ (355Kcal) 425kJ (102Kcal)
PROTEIN 31.3g 8.9g
FAT, TOTAL 16.4g 4.7g
- SATURATED 3.4g 1.0g
CARBOHYDRATE 17.5g 5.0g
- SUGARS 13.2g 3.8g
SODIUM 424mg 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
1,488kj
31.3g pro
17.5g cho
16.4g fat
Change Meal
x

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Friday

Indian Beef Mince Curry (GF)

x

Indian Beef Mince Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,819kJ (435Kcal) 520kJ (124Kcal)
PROTEIN 31.6g 9.0g
FAT, TOTAL 18.5g 5.3g
- SATURATED 3.8g 1.1g
CARBOHYDRATE 32.0g 9.1g
- SUGARS 11.9g 3.4g
SODIUM 261mg 75mg

Curried beef mince (70% [beef (32%), tomatoes (containing acidity regulator (330)), vegetable oil (canola), chutney (containing maize thickener (1422), food acid (260), colour (150c), mineral salt (509)), spices, herb, ginger, lime juice (vitamin c (300), natural flavour, preservative (223)), salt], brown rice 915%), beans (15%).

This product contains sulphate products

Nutrition
1,819kj
31.6g pro
32.0g cho
18.5g fat
Change Meal
x

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Week 4

Monday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,065kJ (493Kcal) 590kJ (141Kcal)
PROTEIN 50.5g 14.4g
FAT, TOTAL 18.0g 5.1g
- SATURATED 4.8g 1.4g
CARBOHYDRATE 29.5g 8.4g
- SUGARS 21.2g 6.1g
SODIUM 489mg 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
2,065kj
50.5g pro
29.5g cho
18.0g fat
Change Meal
x

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Tuesday

Spiced Honey and Tomato Chicken (GF)

x

Spiced Honey and Tomato Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,495kJ (357Kcal) 427kJ (102Kcal)
PROTEIN 45.8g 13.1g
FAT, TOTAL 10.5g 3.0g
- SATURATED 1.9g 0.5g
CARBOHYDRATE 16.9g 4.8g
- SUGARS 13.0g 3.7g
SODIUM 483mg 138mg

Chicken (40%), Pumpkin (35%), Spiced Honey & Tomato Sauce (25%) [tomatoes (9.8%) (acidity regulator (330)], onion, water, vegetable oil (canola), garlic, honey (9.7%), chicken booster (flavour, flavour enhancer (635), colour (100, 150c)), lemon juice (vitamin C (300), preservative (223)), spices].

This product contains sulphite products

Nutrition
1,495kj
45.8g pro
16.9g cho
10.5g fat
Change Meal
x

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Wednesday

Sipyan Pork Curry (With Coconut Rice) (GF)

x

Sipyan Pork Curry (With Coconut Rice) (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,204kJ (527Kcal) 630kJ (150Kcal)
PROTEIN 49.1g 14.0g
FAT, TOTAL 18.1g 5.2g
- SATURATED 6.1g 1.7g
CARBOHYDRATE 38.5g 11.0g
- SUGARS 7.4g 2.1g
SODIUM 255mg 73mg

Sipyan Pork Curry (60%) [pork (39%), vegetables (onion, chilli, spring onion), tamarind paste (food acid (citric acid)), tomato paste, ginger, garlic, vegetable oil (canola), lemongrass, spices, peanuts, fish sauce (anchovy)], coconut rice (20%) [basmati rice, water, coconut milk (water, coconut extract, stabiliser (466))], peas (20%).

This product contacts fish and peanut products.

Nutrition
2,204kj
49.1g pro
38.5g cho
18.1g fat
Change Meal
x

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Thursday

Chicken Fajita Mix (GF)

x

Chicken Fajita Mix (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,694kJ (405Kcal) 484kJ (116Kcal)
PROTEIN 45.6g 13.0g
FAT, TOTAL 4.5g 1.3g
- SATURATED 1.3g 0.4g
CARBOHYDRATE 41.0g 11.7g
- SUGARS 6.8g 1.9g
SODIUM 507mg 145mg

Chicken Fajita (70%) [Chicken (38%), vegetables (capsicum, onion), tomato (acidity regulator (330)), lime juice (vitamin C (300), natural flavour, preservative (223)), spices, salt, herb, onion powder, garlic powder, brown sugar], brown rice (30%).

This product contains sulphites

Nutrition
1,694kj
45.6g pro
41.0g cho
4.5g fat
Change Meal
x

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Friday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,489kJ (356Kcal) 425kJ (102Kcal)
PROTEIN 47.0g 13.4g
FAT, TOTAL 10.0g 2.9g
- SATURATED 2.3g 0.7g
CARBOHYDRATE 16.7g 4.8g
- SUGARS 6.4g 1.8g
SODIUM 232mg 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
1,489kj
47.0g pro
16.7g cho
10.0g fat
Change Meal
x

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$180 per box - Weekly ongoing orders

(From $9.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.