Meal Plan

Build Muscle Mass

Week 1

Monday

Spiced Honey and Tomato Chicken (GF)

x

Spiced Honey and Tomato Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,136kJ (510Kcal) 427kJ (102Kcal)
PROTEIN 65.4g 13.1g
FAT, TOTAL 14.9g 3.0g
- SATURATED 2.7g 0.5g
CARBOHYDRATE 24.2g 4.8g
- SUGARS 18.6g 3.7g
SODIUM 690mg 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
2,136kj
65.4g pro
24.2g cho
14.9g fat
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Tuesday

Chicken Kofta and Cauliflower (GF)

x

Chicken Kofta and Cauliflower (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,970kJ (710Kcal) 594kJ (142Kcal)
PROTEIN 49.7g 9.9g
FAT, TOTAL 34.0g 6.8g
- SATURATED 8.8g 1.8g
CARBOHYDRATE 45.1g 9.0g
- SUGARS 17.9g 3.6g
SODIUM 684mg 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
2,970kj
49.7g pro
45.1g cho
34.0g fat
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x

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Wednesday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,127kJ (508Kcal) 425kJ (102Kcal)
PROTEIN 67.2g 13.4g
FAT, TOTAL 14.3g 2.9g
- SATURATED 3.3g 0.7g
CARBOHYDRATE 23.8g 4.8g
- SUGARS 9.2g 1.8g
SODIUM 332mg 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
2,127kj
67.2g pro
23.8g cho
14.3g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,598kJ (621Kcal) 520kJ (124Kcal)
PROTEIN 45.2g 9.0g
FAT, TOTAL 26.4g 5.3g
- SATURATED 5.4g 1.1g
CARBOHYDRATE 45.7g 9.1g
- SUGARS 16.9g 3.4g
SODIUM 373mg 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
2,598kj
45.2g pro
45.7g cho
26.4g fat
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Friday

Apricot Chicken (GF) (DF)

x

Apricot Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,665kJ (637Kcal) 533kJ (127Kcal)
PROTEIN 79.3g 15.9g
FAT, TOTAL 6.7g 1.3g
- SATURATED 0.3g 0.1g
CARBOHYDRATE 61.6g 12.3g
- SUGARS 20.5g 4.1g
SODIUM 454mg 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
2,665kj
79.3g pro
61.6g cho
6.7g fat
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Week 2

Monday

Sipyan Pork Curry (With Coconut Rice) (GF)

x

Sipyan Pork Curry (With Coconut Rice) (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,148kJ (752Kcal) 630kJ (150Kcal)
PROTEIN 70.2g 14.0g
FAT, TOTAL 25.9g 5.2g
- SATURATED 8.7g 1.7g
CARBOHYDRATE 55.0g 11.0g
- SUGARS 10.6g 2.1g
SODIUM 364mg 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
3,148kj
70.2g pro
55.0g cho
25.9g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,970kJ (710Kcal) 594kJ (142Kcal)
PROTEIN 49.7g 9.9g
FAT, TOTAL 34.0g 6.8g
- SATURATED 8.8g 1.8g
CARBOHYDRATE 45.1g 9.0g
- SUGARS 17.9g 3.6g
SODIUM 684mg 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
2,970kj
49.7g pro
45.1g cho
34.0g fat
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x

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Wednesday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,950kJ (705Kcal) 590kJ (141Kcal)
PROTEIN 72.1g 14.4g
FAT, TOTAL 25.7g 5.1g
- SATURATED 6.8g 1.4g
CARBOHYDRATE 42.1g 8.4g
- SUGARS 30.4g 6.1g
SODIUM 698mg 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
2,950kj
72.1g pro
42.1g cho
25.7g fat
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x

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Thursday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,127kJ (508Kcal) 425kJ (102Kcal)
PROTEIN 67.2g 13.4g
FAT, TOTAL 14.3g 2.9g
- SATURATED 3.3g 0.7g
CARBOHYDRATE 23.8g 4.8g
- SUGARS 9.2g 1.8g
SODIUM 332mg 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
2,127kj
67.2g pro
23.8g cho
14.3g fat
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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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,598kJ (621Kcal) 520kJ (124Kcal)
PROTEIN 45.2g 9.0g
FAT, TOTAL 26.4g 5.3g
- SATURATED 5.4g 1.1g
CARBOHYDRATE 45.7g 9.1g
- SUGARS 16.9g 3.4g
SODIUM 373mg 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
2,598kj
45.2g pro
45.7g cho
26.4g fat
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x

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Week 3

Monday

Apricot Chicken (GF) (DF)

x

Apricot Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,665kJ (637Kcal) 533kJ (127Kcal)
PROTEIN 79.3g 15.9g
FAT, TOTAL 6.7g 1.3g
- SATURATED 0.3g 0.1g
CARBOHYDRATE 61.6g 12.3g
- SUGARS 20.5g 4.1g
SODIUM 454mg 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
2,665kj
79.3g pro
61.6g cho
6.7g fat
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x

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Tuesday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,126kJ (508Kcal) 425kJ (102Kcal)
PROTEIN 44.7g 8.9g
FAT, TOTAL 23.4g 4.7g
- SATURATED 4.8g 1.0g
CARBOHYDRATE 25.0g 5.0g
- SUGARS 18.9g 3.8g
SODIUM 606mg 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
2,126kj
44.7g pro
25.0g cho
23.4g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,420kJ (578Kcal) 484kJ (116Kcal)
PROTEIN 65.1g 13.0g
FAT, TOTAL 6.5g 1.3g
- SATURATED 1.8g 0.4g
CARBOHYDRATE 58.6g 11.7g
- SUGARS 9.7g 1.9g
SODIUM 725mg 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
2,420kj
65.1g pro
58.6g cho
6.5g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,148kJ (752Kcal) 630kJ (150Kcal)
PROTEIN 70.2g 14.0g
FAT, TOTAL 25.9g 5.2g
- SATURATED 8.7g 1.7g
CARBOHYDRATE 55.0g 11.0g
- SUGARS 10.6g 2.1g
SODIUM 364mg 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
3,148kj
70.2g pro
55.0g cho
25.9g 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: 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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Week 4

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
Change Meal
x

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Tuesday

Chicken Fajita Mix (GF)

x

Chicken Fajita Mix (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,420kJ (578Kcal) 484kJ (116Kcal)
PROTEIN 65.1g 13.0g
FAT, TOTAL 6.5g 1.3g
- SATURATED 1.8g 0.4g
CARBOHYDRATE 58.6g 11.7g
- SUGARS 9.7g 1.9g
SODIUM 725mg 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
2,420kj
65.1g pro
58.6g cho
6.5g fat
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x

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Wednesday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,950kJ (705Kcal) 590kJ (141Kcal)
PROTEIN 72.1g 14.4g
FAT, TOTAL 25.7g 5.1g
- SATURATED 6.8g 1.4g
CARBOHYDRATE 42.1g 8.4g
- SUGARS 30.4g 6.1g
SODIUM 698mg 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
2,950kj
72.1g pro
42.1g cho
25.7g fat
Change Meal
x

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Thursday

Spiced Honey and Tomato Chicken (GF)

x

Spiced Honey and Tomato Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,136kJ (510Kcal) 427kJ (102Kcal)
PROTEIN 65.4g 13.1g
FAT, TOTAL 14.9g 3.0g
- SATURATED 2.7g 0.5g
CARBOHYDRATE 24.2g 4.8g
- SUGARS 18.6g 3.7g
SODIUM 690mg 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
2,136kj
65.4g pro
24.2g cho
14.9g fat
Change Meal
x

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Friday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,126kJ (508Kcal) 425kJ (102Kcal)
PROTEIN 44.7g 8.9g
FAT, TOTAL 23.4g 4.7g
- SATURATED 4.8g 1.0g
CARBOHYDRATE 25.0g 5.0g
- SUGARS 18.9g 3.8g
SODIUM 606mg 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
2,126kj
44.7g pro
25.0g cho
23.4g fat
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x

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$200 per box - Weekly

(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.