Meal Plan

Build Lean Muscle

Week 1

Monday

Chicken and Bacon Spaghetti Bolognaise (DF)

x

Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,790kJ (428Kcal) 511kJ (122Kcal)
PROTEIN 29.6g 8.5g
FAT, TOTAL 13.0g 3.7g
- SATURATED 3.7g 1.1g
CARBOHYDRATE 45.1g 12.9g
- SUGARS 11.6g 3.3g
SODIUM 369mg 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
1,790kj
29.6g pro
45.1g cho
13.0g fat
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Tuesday

Beef Stroganoff (GF)

x

Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,680kJ (401Kcal) 480kJ (115Kcal)
PROTEIN 31.9g 9.1g
FAT, TOTAL 14.2g 4.1g
- SATURATED 4.1g 1.2g
CARBOHYDRATE 35.6g 10.2g
- SUGARS 4.6g 1.3g
SODIUM 354mg 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
1,680kj
31.9g pro
35.6g cho
14.2g fat
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Wednesday

Honey Mustard Chicken (GF)

x

Honey Mustard Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,409kJ (337Kcal) 403kJ (96Kcal)
PROTEIN 57.5g 16.4g
FAT, TOTAL 6.4g 1.8g
- SATURATED 1.4g 0.4g
CARBOHYDRATE 18.2g 5.2g
- SUGARS 9.7g 2.8g
SODIUM 189mg 54mg

Honey mustard chicken (60%) [chicken (48%), seeded mustard (7%) (water, mustard seed, sugar, acidity regulator (acetic acid), herbs and spices, garlic), honey (2.7%), vinegar, water], broccoli (25%), mashed potato [potato (14%), almond milk].

Nutrition
1,409kj
57.5g pro
18.2g cho
6.4g fat
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Thursday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,876kJ (448Kcal) 536kJ (128Kcal)
PROTEIN 48.8g 13.9g
FAT, TOTAL 11.2g 3.2g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 35.4g 10.1g
- SUGARS 7.7g 2.2g
SODIUM 461mg 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
1,876kj
48.8g pro
35.4g cho
11.2g fat
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Friday

Jimmy's Dirty Rice (GF) (DF)

x

Jimmy's Dirty Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,476kJ (353Kcal) 422kJ (101Kcal)
PROTEIN 19.7g 5.6g
FAT, TOTAL 11.2g 3.2g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 38.3g 10.9g
- SUGARS 10.3g 2.9g
SODIUM 197mg 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
1,476kj
19.7g pro
38.3g cho
11.2g fat
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Week 2

Monday

Honey Mustard Chicken (GF)

x

Honey Mustard Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,409kJ (337Kcal) 403kJ (96Kcal)
PROTEIN 57.5g 16.4g
FAT, TOTAL 6.4g 1.8g
- SATURATED 1.4g 0.4g
CARBOHYDRATE 18.2g 5.2g
- SUGARS 9.7g 2.8g
SODIUM 189mg 54mg

Honey mustard chicken (60%) [chicken (48%), seeded mustard (7%) (water, mustard seed, sugar, acidity regulator (acetic acid), herbs and spices, garlic), honey (2.7%), vinegar, water], broccoli (25%), mashed potato [potato (14%), almond milk].

Nutrition
1,409kj
57.5g pro
18.2g cho
6.4g fat
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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
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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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Thursday

Beef Stroganoff (GF)

x

Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,680kJ (401Kcal) 480kJ (115Kcal)
PROTEIN 31.9g 9.1g
FAT, TOTAL 14.2g 4.1g
- SATURATED 4.1g 1.2g
CARBOHYDRATE 35.6g 10.2g
- SUGARS 4.6g 1.3g
SODIUM 354mg 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
1,680kj
31.9g pro
35.6g cho
14.2g fat
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Friday

Hungarian Goulash (GF) (DF)

x

Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,629kJ (389Kcal) 465kJ (111Kcal)
PROTEIN 35.2g 10.1g
FAT, TOTAL 8.4g 2.4g
- SATURATED 2.8g 0.8g
CARBOHYDRATE 39.9g 11.4g
- SUGARS 7.8g 2.2g
SODIUM 602mg 172mg

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
1,629kj
35.2g pro
39.9g cho
8.4g fat
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Week 3

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
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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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,476kJ (353Kcal) 422kJ (101Kcal)
PROTEIN 19.7g 5.6g
FAT, TOTAL 11.2g 3.2g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 38.3g 10.9g
- SUGARS 10.3g 2.9g
SODIUM 197mg 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
1,476kj
19.7g pro
38.3g cho
11.2g fat
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Wednesday

Hungarian Goulash (GF) (DF)

x

Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,629kJ (389Kcal) 465kJ (111Kcal)
PROTEIN 35.2g 10.1g
FAT, TOTAL 8.4g 2.4g
- SATURATED 2.8g 0.8g
CARBOHYDRATE 39.9g 11.4g
- SUGARS 7.8g 2.2g
SODIUM 602mg 172mg

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
1,629kj
35.2g pro
39.9g cho
8.4g fat
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Thursday

Yam Bam Chicken (GF)

x

Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,601kJ (382Kcal) 457kJ (109Kcal)
PROTEIN 47.7g 13.6g
FAT, TOTAL 7.6g 2.2g
- SATURATED 2.1g 0.6g
CARBOHYDRATE 29.2g 8.3g
- SUGARS 11.4g 3.3g
SODIUM 480mg 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
1,601kj
47.7g pro
29.2g cho
7.6g 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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,502kJ (359Kcal) 429kJ (103Kcal)
PROTEIN 33.4g 9.5g
FAT, TOTAL 11.7g 3.3g
- SATURATED 3.2g 0.9g
CARBOHYDRATE 25.9g 7.4g
- SUGARS 14.3g 4.1g
SODIUM 298mg 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
1,502kj
33.4g pro
25.9g cho
11.7g fat
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Week 4

Monday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,876kJ (448Kcal) 536kJ (128Kcal)
PROTEIN 48.8g 13.9g
FAT, TOTAL 11.2g 3.2g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 35.4g 10.1g
- SUGARS 7.7g 2.2g
SODIUM 461mg 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
1,876kj
48.8g pro
35.4g cho
11.2g fat
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Tuesday

Chicken and Bacon Spaghetti Bolognaise (DF)

x

Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,790kJ (428Kcal) 511kJ (122Kcal)
PROTEIN 29.6g 8.5g
FAT, TOTAL 13.0g 3.7g
- SATURATED 3.7g 1.1g
CARBOHYDRATE 45.1g 12.9g
- SUGARS 11.6g 3.3g
SODIUM 369mg 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
1,790kj
29.6g pro
45.1g cho
13.0g fat
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Wednesday

Rustic Beef and Vegetables (GF)

x

Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,502kJ (359Kcal) 429kJ (103Kcal)
PROTEIN 33.4g 9.5g
FAT, TOTAL 11.7g 3.3g
- SATURATED 3.2g 0.9g
CARBOHYDRATE 25.9g 7.4g
- SUGARS 14.3g 4.1g
SODIUM 298mg 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
1,502kj
33.4g pro
25.9g cho
11.7g fat
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Thursday

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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Friday

Yam Bam Chicken (GF)

x

Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,601kJ (382Kcal) 457kJ (109Kcal)
PROTEIN 47.7g 13.6g
FAT, TOTAL 7.6g 2.2g
- SATURATED 2.1g 0.6g
CARBOHYDRATE 29.2g 8.3g
- SUGARS 11.4g 3.3g
SODIUM 480mg 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
1,601kj
47.7g pro
29.2g cho
7.6g fat
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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.