Meal Plan

Build Lean Muscle

Meal 1

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 2

Chicken and Bacon Spaghetti Bolognaise (DF)

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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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Meal 3

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 4

Pepper Pork Stir Fry (GF) (DF)

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Pepper Pork Stir Fry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,019kJ (482Kcal) 577kJ (138Kcal)
PROTEIN 36.1g 10.3g
FAT, TOTAL 16.8g 4.8g
- SATURATED 6.0g 1.7g
CARBOHYDRATE 41.5g 11.9g
- SUGARS 5.6g 1.6g
SODIUM 126mg 36mg

Pork stir fry (60%) [pork mince (35%), vegetables (capsicum, onion, celery), sherry (preservative (220)), ginger, lime juice (vitamin C (300), preservative (223)), honey, herb, pepper (0.17%), garlic, spice], vermicelli (25%), broccoli (15%).

This product contains sulphites

Nutrition
2,019kj
36.1g pro
41.5g cho
16.8g fat
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Meal 5

Penang Chicken Curry (GF) (DF)

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Penang Chicken Curry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,893kJ (452Kcal) 541kJ (129Kcal)
PROTEIN 51.9g 14.8g
FAT, TOTAL 13.0g 3.7g
- SATURATED 8.6g 2.5g
CARBOHYDRATE 29.0g 8.3g
- SUGARS 4.3g 1.2g
SODIUM 387mg 111mg

Ingredients : Chicken (45%), curry sauce (35%) [coconut cream (contains water, coconut extract, stabiliser (466)), vegetables (peas, capsicum, onion, chilli), coconut ilk (contains water, coconut extract, stabiliser (466)], tomatoes, tomato paste, basil, ginger, spices, fish sauce (contains anchovy extract), garlic, soy sauce (contains soy & maize proteins, salt, colour (150c))], brown rice

Nutrition
1,893kj
51.9g pro
29.0g cho
13.0g fat
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Meal 6

Honey Mustard Chicken (GF) (DF)

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Honey Mustard Chicken (GF) (DF)

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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Meal 7

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 8

Tandoori Chicken (GF)

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Tandoori Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,728kJ (413Kcal) 494kJ (118Kcal)
PROTEIN 54.3g 15.5g
FAT, TOTAL 9.0g 2.6g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 25.1g 7.2g
- SUGARS 2.9g 0.8g
SODIUM 125mg 36mg

Chicken (45%), broccoli, brown rice (20%), tandoori sauce (10%) [yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), onion, lemon juice (contains reconstituted lemon juice (99.9%), food acid (300), natural flavour, preservative (223)), vegetable oil (canola), spices, ginger].

This product contains milk products, sulphites

Nutrition
1,728kj
54.3g pro
25.1g cho
9.0g fat
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Meal 9

Hungarian Goulash (GF) (DF)

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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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Meal 10

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 11

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 12

Rustic Beef and Vegetables (GF)

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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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Meal 13

Penang Chicken Curry (GF) (DF)

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Penang Chicken Curry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,893kJ (452Kcal) 541kJ (129Kcal)
PROTEIN 51.9g 14.8g
FAT, TOTAL 13.0g 3.7g
- SATURATED 8.6g 2.5g
CARBOHYDRATE 29.0g 8.3g
- SUGARS 4.3g 1.2g
SODIUM 387mg 111mg

Ingredients : Chicken (45%), curry sauce (35%) [coconut cream (contains water, coconut extract, stabiliser (466)), vegetables (peas, capsicum, onion, chilli), coconut ilk (contains water, coconut extract, stabiliser (466)], tomatoes, tomato paste, basil, ginger, spices, fish sauce (contains anchovy extract), garlic, soy sauce (contains soy & maize proteins, salt, colour (150c))], brown rice

Nutrition
1,893kj
51.9g pro
29.0g cho
13.0g fat
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Meal 14

Honey Mustard Chicken (GF) (DF)

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Honey Mustard Chicken (GF) (DF)

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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Meal 15

Hungarian Goulash (GF) (DF)

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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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Meal 16

Rustic Beef and Vegetables (GF)

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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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Meal 17

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 18

Pepper Pork Stir Fry (GF) (DF)

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Pepper Pork Stir Fry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,019kJ (482Kcal) 577kJ (138Kcal)
PROTEIN 36.1g 10.3g
FAT, TOTAL 16.8g 4.8g
- SATURATED 6.0g 1.7g
CARBOHYDRATE 41.5g 11.9g
- SUGARS 5.6g 1.6g
SODIUM 126mg 36mg

Pork stir fry (60%) [pork mince (35%), vegetables (capsicum, onion, celery), sherry (preservative (220)), ginger, lime juice (vitamin C (300), preservative (223)), honey, herb, pepper (0.17%), garlic, spice], vermicelli (25%), broccoli (15%).

This product contains sulphites

Nutrition
2,019kj
36.1g pro
41.5g cho
16.8g fat
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Meal 19

Tandoori Chicken (GF)

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Tandoori Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,728kJ (413Kcal) 494kJ (118Kcal)
PROTEIN 54.3g 15.5g
FAT, TOTAL 9.0g 2.6g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 25.1g 7.2g
- SUGARS 2.9g 0.8g
SODIUM 125mg 36mg

Chicken (45%), broccoli, brown rice (20%), tandoori sauce (10%) [yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), onion, lemon juice (contains reconstituted lemon juice (99.9%), food acid (300), natural flavour, preservative (223)), vegetable oil (canola), spices, ginger].

This product contains milk products, sulphites

Nutrition
1,728kj
54.3g pro
25.1g cho
9.0g fat
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Meal 20

Chicken and Bacon Spaghetti Bolognaise (DF)

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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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$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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