Meal Plan

Build Lean Muscle

Meal 1

Clean Chicken and Veg Pasta

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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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Meal 2

Chicken Chilli and Beans (GF) (DF)

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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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Meal 3

Butter Chicken and Broccoli (GF)

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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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Meal 4

Cashew Chicken (DF)

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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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Meal 5

Cajun Chicken Gumbo (GF)

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Cajun Chicken Gumbo (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,630kJ (389Kcal) 466kJ (111Kcal)
PROTEIN 56.1g 16.0g
FAT, TOTAL 15.3g 4.4g
- SATURATED 4.7g 1.3g
CARBOHYDRATE 5.2g 1.5g
- SUGARS 3.7g 1.1g
SODIUM 645mg 184mg

Gumbo (55%)[vegetables (capsicum, onion, celery, spring onion), water, bacon (pork, water, salt, dextrose (maize), mineral salts (451, 452), augar, antioxidant (316), preservative (250), hydrolysed vegetable protein (maize), yeast extract), vegetable oil (canola), spices (containing salt, natural flavour, colour (160a)), herbs, cornstach (maize)], chicken (45%).

Nutrition
1,630kj
56.1g pro
5.2g cho
15.3g fat
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Meal 6

Beef Teriyaki (GF) (DF)

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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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Meal 7

Butter Chicken and Broccoli (GF)

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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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Meal 8

Red Thai Curry With Rice (GF) (DF)

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Red Thai Curry With Rice (GF) (DF)

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
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Meal 9

Chicken Chilli and Beans (GF) (DF)

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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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Meal 10

Beef and Broccoli (DF)

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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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Meal 11

Japanese Curry (GF)

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Japanese Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,448kJ (346Kcal) 414kJ (99Kcal)
PROTEIN 50.2g 14.3g
FAT, TOTAL 7.7g 2.2g
- SATURATED 1.6g 0.5g
CARBOHYDRATE 16.1g 4.6g
- SUGARS 7.7g 2.2g
SODIUM 399mg 114mg

Curry (55%) [Vegetables sweet potato, carrot, onion, peas), water, tomato paste, vegetable oil (canola), spices, soy sauce (contains soy, colour (150c), food acid (330)), ginger, garlic, balsamic vinegar (contains colour (150d), preservative (220)), tapioca flour (contains preservative (220)), fish sauce (anchony), salt], chicken (45%).
This product contains soy, fish & sulphate products

Nutrition
1,448kj
50.2g pro
16.1g cho
7.7g fat
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Meal 12

Honey Soy Beef (GF) (DF)

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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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Meal 13

Cajun Chicken Gumbo (GF)

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Cajun Chicken Gumbo (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,630kJ (389Kcal) 466kJ (111Kcal)
PROTEIN 56.1g 16.0g
FAT, TOTAL 15.3g 4.4g
- SATURATED 4.7g 1.3g
CARBOHYDRATE 5.2g 1.5g
- SUGARS 3.7g 1.1g
SODIUM 645mg 184mg

Gumbo (55%)[vegetables (capsicum, onion, celery, spring onion), water, bacon (pork, water, salt, dextrose (maize), mineral salts (451, 452), augar, antioxidant (316), preservative (250), hydrolysed vegetable protein (maize), yeast extract), vegetable oil (canola), spices (containing salt, natural flavour, colour (160a)), herbs, cornstach (maize)], chicken (45%).

Nutrition
1,630kj
56.1g pro
5.2g cho
15.3g fat
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Meal 14

Beef Teriyaki (GF) (DF)

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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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Meal 15

Beef and Broccoli (DF)

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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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Meal 16

Cashew Chicken (DF)

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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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Meal 17

Honey Soy Beef (GF) (DF)

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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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Meal 18

Japanese Curry (GF)

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Japanese Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,448kJ (346Kcal) 414kJ (99Kcal)
PROTEIN 50.2g 14.3g
FAT, TOTAL 7.7g 2.2g
- SATURATED 1.6g 0.5g
CARBOHYDRATE 16.1g 4.6g
- SUGARS 7.7g 2.2g
SODIUM 399mg 114mg

Curry (55%) [Vegetables sweet potato, carrot, onion, peas), water, tomato paste, vegetable oil (canola), spices, soy sauce (contains soy, colour (150c), food acid (330)), ginger, garlic, balsamic vinegar (contains colour (150d), preservative (220)), tapioca flour (contains preservative (220)), fish sauce (anchony), salt], chicken (45%).
This product contains soy, fish & sulphate products

Nutrition
1,448kj
50.2g pro
16.1g cho
7.7g fat
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Meal 19

Clean Chicken and Veg Pasta

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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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Meal 20

Red Thai Curry With Rice (GF) (DF)

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Red Thai Curry With Rice (GF) (DF)

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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$195 per box - Once off orders

(From $9.75 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.
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