Meal Plan

Build Lean Muscle

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.

$180 per box - Monthly

(Just $9.00 per meal)

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All prices are in AUD and include GST.

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

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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,771kJ (423Kcal) 506kJ (121Kcal)
PROTEIN 36.0g 10.3g
FAT, TOTAL 17.6g 5.0g
- SATURATED 3.3g 0.9g
CARBOHYDRATE 28.9g 8.3g
- SUGARS 21.4g 6.1g
SODIUM 748mg 214mg
DIETRY FIBRE 5.07mg 1.45mg

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

Contains: Soybean

Nutrition
1,771kj
36.0g pro
28.9g cho
17.6g 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 and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,712kJ (409Kcal) 489kJ (117Kcal)
PROTEIN 38.1g 10.9g
FAT, TOTAL 11.7g 3.3g
- SATURATED 3.3g 0.9g
CARBOHYDRATE 33.9g 9.7g
- SUGARS 3.2g 0.9g
SODIUM 365mg 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
1,712kj
38.1g pro
33.9g cho
11.7g fat
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Friday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,633kJ (390Kcal) 467kJ (111Kcal)
PROTEIN 26.0g 7.4g
FAT, TOTAL 9.2g 2.6g
- SATURATED 2.5g 0.7g
CARBOHYDRATE 45.3g 12.9g
- SUGARS 2.3g 0.7g
SODIUM 540mg 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
1,633kj
26.0g pro
45.3g cho
9.2g 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 2

Monday

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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Tuesday

Lemongrass Beef (GF) (DF)

x

Lemongrass Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,937kJ (463Kcal) 553kJ (132Kcal)
PROTEIN 44.7g 12.8g
FAT, TOTAL 26.2g 7.5g
- SATURATED 12.1g 3.5g
CARBOHYDRATE 10.3g 2.9g
- SUGARS 4.0g 1.1g
SODIUM 512mg 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
1,937kj
44.7g pro
10.3g cho
26.2g fat
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Wednesday

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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x

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Thursday

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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,771kJ (423Kcal) 506kJ (121Kcal)
PROTEIN 36.0g 10.3g
FAT, TOTAL 17.6g 5.0g
- SATURATED 3.3g 0.9g
CARBOHYDRATE 28.9g 8.3g
- SUGARS 21.4g 6.1g
SODIUM 748mg 214mg
DIETRY FIBRE 5.07mg 1.45mg

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

Contains: Soybean

Nutrition
1,771kj
36.0g pro
28.9g cho
17.6g 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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,093kJ (500Kcal) 598kJ (143Kcal)
PROTEIN 54.5g 15.6g
FAT, TOTAL 16.0g 4.6g
- SATURATED 4.9g 1.4g
CARBOHYDRATE 31.9g 9.1g
- SUGARS 5.7g 1.6g
SODIUM 128mg 37mg

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
2,093kj
54.5g pro
31.9g 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 3

Monday

Lemongrass Beef (GF) (DF)

x

Lemongrass Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,937kJ (463Kcal) 553kJ (132Kcal)
PROTEIN 44.7g 12.8g
FAT, TOTAL 26.2g 7.5g
- SATURATED 12.1g 3.5g
CARBOHYDRATE 10.3g 2.9g
- SUGARS 4.0g 1.1g
SODIUM 512mg 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
1,937kj
44.7g pro
10.3g cho
26.2g fat
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x

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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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,633kJ (390Kcal) 467kJ (111Kcal)
PROTEIN 26.0g 7.4g
FAT, TOTAL 9.2g 2.6g
- SATURATED 2.5g 0.7g
CARBOHYDRATE 45.3g 12.9g
- SUGARS 2.3g 0.7g
SODIUM 540mg 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
1,633kj
26.0g pro
45.3g cho
9.2g 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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,093kJ (500Kcal) 598kJ (143Kcal)
PROTEIN 54.5g 15.6g
FAT, TOTAL 16.0g 4.6g
- SATURATED 4.9g 1.4g
CARBOHYDRATE 31.9g 9.1g
- SUGARS 5.7g 1.6g
SODIUM 128mg 37mg

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
2,093kj
54.5g pro
31.9g cho
16.0g fat
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x

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Thursday

Red Thai Curry With Rice (GF)

x

Red Thai Curry With Rice (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,592kJ (380Kcal) 455kJ (109Kcal)
PROTEIN 31.9g 9.1g
FAT, TOTAL 13.9g 4.0g
- SATURATED 7.0g 2.0g
CARBOHYDRATE 29.7g 8.5g
- SUGARS 3.5g 1.0g
SODIUM 550mg 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
1,592kj
31.9g pro
29.7g cho
13.9g 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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,601kJ (382Kcal) 457kJ (109Kcal)
PROTEIN 26.7g 7.6g
FAT, TOTAL 18.0g 5.1g
- SATURATED 4.0g 1.1g
CARBOHYDRATE 25.8g 7.4g
- SUGARS 13.7g 3.9g
SODIUM 409mg 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
1,601kj
26.7g pro
25.8g cho
18.0g 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 4

Monday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,712kJ (409Kcal) 489kJ (117Kcal)
PROTEIN 38.1g 10.9g
FAT, TOTAL 11.7g 3.3g
- SATURATED 3.3g 0.9g
CARBOHYDRATE 33.9g 9.7g
- SUGARS 3.2g 0.9g
SODIUM 365mg 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
1,712kj
38.1g pro
33.9g cho
11.7g 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

Sweet Potato Shepherd's Pie (GF)

x

Sweet Potato Shepherd's Pie (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 26.7g 7.6g
FAT, TOTAL 18.0g 5.1g
- SATURATED 4.0g 1.1g
CARBOHYDRATE 25.8g 7.4g
- SUGARS 13.7g 3.9g
SODIUM 409mg 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
1,601kj
26.7g pro
25.8g cho
18.0g fat
Change Meal
x

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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

Red Thai Curry With Rice (GF)

x

Red Thai Curry With Rice (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,592kJ (380Kcal) 455kJ (109Kcal)
PROTEIN 31.9g 9.1g
FAT, TOTAL 13.9g 4.0g
- SATURATED 7.0g 2.0g
CARBOHYDRATE 29.7g 8.5g
- SUGARS 3.5g 1.0g
SODIUM 550mg 157mg

Ingredients : chicken breast, basmati rice, green beans, lite coconut milk, lite coconut cream, red capsicum, green capsicum, onion, chicken stock, mushrooms, bamboo shoots, red curry paste (lemongrass, sugar, dried chilli, galangal, garlic, soya bean oil, salt, red onion, spices, kaffir lime, coriander root, yeast extract), vegetable oil, fish sauce, basil.
Contains fish, soy 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
1,592kj
31.9g pro
29.7g cho
13.9g fat
Change Meal
x

Choose a meal

$180 per box - Monthly

(From $9.00 per meal)

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

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