Meal Plan

Build Muscle Mass

Meal 1

Japanese Curry (GF)

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Japanese Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,068kJ (494Kcal) 414kJ (99Kcal)
PROTEIN 71.7g 14.3g
FAT, TOTAL 11.0g 2.2g
- SATURATED 2.3g 0.5g
CARBOHYDRATE 23.0g 4.6g
- SUGARS 11.1g 2.2g
SODIUM 570mg 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
2,068kj
71.7g pro
23.0g cho
11.0g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,333kJ (557Kcal) 467kJ (111Kcal)
PROTEIN 37.2g 7.4g
FAT, TOTAL 13.2g 2.6g
- SATURATED 3.6g 0.7g
CARBOHYDRATE 64.8g 13.0g
- SUGARS 3.3g 0.7g
SODIUM 771mg 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
2,333kj
37.2g pro
64.8g cho
13.2g fat
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Meal 3

Clean Chicken and Veg Pasta

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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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Meal 4

Beef and Broccoli (DF)

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Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,446kJ (584Kcal) 489kJ (117Kcal)
PROTEIN 54.4g 10.9g
FAT, TOTAL 16.7g 3.3g
- SATURATED 4.8g 1.0g
CARBOHYDRATE 48.4g 9.7g
- SUGARS 4.6g 0.9g
SODIUM 522mg 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
2,446kj
54.4g pro
48.4g cho
16.7g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,328kJ (556Kcal) 466kJ (111Kcal)
PROTEIN 80.1g 16.0g
FAT, TOTAL 21.9g 4.4g
- SATURATED 6.6g 1.3g
CARBOHYDRATE 7.4g 1.5g
- SUGARS 5.3g 1.1g
SODIUM 922mg 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
2,328kj
80.1g pro
7.4g cho
21.9g fat
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Meal 6

Cashew Chicken (DF)

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Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,680kJ (640Kcal) 536kJ (128Kcal)
PROTEIN 69.6g 13.9g
FAT, TOTAL 16.0g 3.2g
- SATURATED 3.4g 0.7g
CARBOHYDRATE 50.5g 10.1g
- SUGARS 10.9g 2.2g
SODIUM 659mg 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
2,680kj
69.6g pro
50.5g cho
16.0g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,333kJ (557Kcal) 467kJ (111Kcal)
PROTEIN 37.2g 7.4g
FAT, TOTAL 13.2g 2.6g
- SATURATED 3.6g 0.7g
CARBOHYDRATE 64.8g 13.0g
- SUGARS 3.3g 0.7g
SODIUM 771mg 154mg

Chicken breast mince, brown rice, white beans, refried pinto beans, chicken stock, onion, carrot, celery, chipotle chilli in abdo sauce, olive oil, garlic, mexican chilli powder, cumin, paprika, salt, pepperChicken 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
2,333kj
37.2g pro
64.8g cho
13.2g fat
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Meal 8

Honey Soy Beef (GF) (DF)

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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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Meal 9

Clean Chicken and Veg Pasta

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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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Meal 10

Beef and Broccoli (DF)

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Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,446kJ (584Kcal) 489kJ (117Kcal)
PROTEIN 54.4g 10.9g
FAT, TOTAL 16.7g 3.3g
- SATURATED 4.8g 1.0g
CARBOHYDRATE 48.4g 9.7g
- SUGARS 4.6g 0.9g
SODIUM 522mg 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
2,446kj
54.4g pro
48.4g cho
16.7g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,328kJ (556Kcal) 466kJ (111Kcal)
PROTEIN 80.1g 16.0g
FAT, TOTAL 21.9g 4.4g
- SATURATED 6.6g 1.3g
CARBOHYDRATE 7.4g 1.5g
- SUGARS 5.3g 1.1g
SODIUM 922mg 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
2,328kj
80.1g pro
7.4g cho
21.9g fat
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Meal 12

Beef Teriyaki (GF) (DF)

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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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Meal 13

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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,274kJ (543Kcal) 455kJ (109Kcal)
PROTEIN 45.6g 9.1g
FAT, TOTAL 19.9g 4.0g
- SATURATED 9.9g 2.0g
CARBOHYDRATE 42.4g 8.5g
- SUGARS 5.0g 1.0g
SODIUM 786mg 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
2,274kj
45.6g pro
42.4g cho
19.9g fat
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Meal 14

Cashew Chicken (DF)

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Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,680kJ (640Kcal) 536kJ (128Kcal)
PROTEIN 69.6g 13.9g
FAT, TOTAL 16.0g 3.2g
- SATURATED 3.4g 0.7g
CARBOHYDRATE 50.5g 10.1g
- SUGARS 10.9g 2.2g
SODIUM 659mg 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
2,680kj
69.6g pro
50.5g cho
16.0g fat
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Meal 15

Butter Chicken and Broccoli (GF)

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Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,990kJ (714Kcal) 598kJ (143Kcal)
PROTEIN 77.8g 15.6g
FAT, TOTAL 22.9g 4.6g
- SATURATED 6.9g 1.4g
CARBOHYDRATE 45.5g 9.1g
- SUGARS 8.2g 1.6g
SODIUM 182mg 36mg

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
2,990kj
77.8g pro
45.5g cho
22.9g fat
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Meal 16

Butter Chicken and Broccoli (GF)

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Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,990kJ (714Kcal) 598kJ (143Kcal)
PROTEIN 77.8g 15.6g
FAT, TOTAL 22.9g 4.6g
- SATURATED 6.9g 1.4g
CARBOHYDRATE 45.5g 9.1g
- SUGARS 8.2g 1.6g
SODIUM 182mg 36mg

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
2,990kj
77.8g pro
45.5g cho
22.9g fat
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Meal 17

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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,274kJ (543Kcal) 455kJ (109Kcal)
PROTEIN 45.6g 9.1g
FAT, TOTAL 19.9g 4.0g
- SATURATED 9.9g 2.0g
CARBOHYDRATE 42.4g 8.5g
- SUGARS 5.0g 1.0g
SODIUM 786mg 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
2,274kj
45.6g pro
42.4g cho
19.9g fat
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Meal 18

Honey Soy Beef (GF) (DF)

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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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Meal 19

Japanese Curry (GF)

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Japanese Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,068kJ (494Kcal) 414kJ (99Kcal)
PROTEIN 71.7g 14.3g
FAT, TOTAL 11.0g 2.2g
- SATURATED 2.3g 0.5g
CARBOHYDRATE 23.0g 4.6g
- SUGARS 11.1g 2.2g
SODIUM 570mg 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
2,068kj
71.7g pro
23.0g cho
11.0g fat
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Meal 20

Beef Teriyaki (GF) (DF)

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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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$215 per box - Once off orders

(From $1O.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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