Meal Plan

Build Muscle Mass

Meal 1

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 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 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 3

Chicken and Bacon Spaghetti Bolognaise (DF)

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Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,557kJ (611Kcal) 511kJ (122Kcal)
PROTEIN 42.3g 8.5g
FAT, TOTAL 18.5g 3.7g
- SATURATED 5.3g 1.1g
CARBOHYDRATE 64.4g 12.9g
- SUGARS 16.6g 3.3g
SODIUM 526mg 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
2,557kj
42.3g pro
64.4g cho
18.5g fat
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Meal 4

Hungarian Goulash (GF) (DF)

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Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,327kJ (556Kcal) 465kJ (111Kcal)
PROTEIN 50.3g 10.1g
FAT, TOTAL 11.9g 2.4g
- SATURATED 4.0g 0.8g
CARBOHYDRATE 57.0g 11.4g
- SUGARS 11.2g 2.2g
SODIUM 861mg 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
2,327kj
50.3g pro
57.0g cho
11.9g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,705kJ (646Kcal) 541kJ (129Kcal)
PROTEIN 74.2g 14.8g
FAT, TOTAL 18.6g 3.7g
- SATURATED 12.3g 2.5g
CARBOHYDRATE 41.5g 8.3g
- SUGARS 6.2g 1.2g
SODIUM 552mg 110mg

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
2,705kj
74.2g pro
41.5g cho
18.6g fat
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Meal 6

Pepper Pork Stir Fry (GF) (DF)

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Pepper Pork Stir Fry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,884kJ (689Kcal) 577kJ (138Kcal)
PROTEIN 51.5g 10.3g
FAT, TOTAL 23.9g 4.8g
- SATURATED 8.6g 1.7g
CARBOHYDRATE 59.3g 11.9g
- SUGARS 7.9g 1.6g
SODIUM 180mg 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
2,884kj
51.5g pro
59.3g cho
23.9g 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 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

Rustic Beef and Vegetables (GF)

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Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,146kJ (513Kcal) 429kJ (103Kcal)
PROTEIN 47.7g 9.5g
FAT, TOTAL 16.7g 3.3g
- SATURATED 4.6g 0.9g
CARBOHYDRATE 37.0g 7.4g
- SUGARS 20.4g 4.1g
SODIUM 426mg 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
2,146kj
47.7g pro
37.0g cho
16.7g fat
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Meal 9

Chicken and Bacon Spaghetti Bolognaise (DF)

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Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,557kJ (611Kcal) 511kJ (122Kcal)
PROTEIN 42.3g 8.5g
FAT, TOTAL 18.5g 3.7g
- SATURATED 5.3g 1.1g
CARBOHYDRATE 64.4g 12.9g
- SUGARS 16.6g 3.3g
SODIUM 526mg 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
2,557kj
42.3g pro
64.4g cho
18.5g fat
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Meal 10

Hungarian Goulash (GF) (DF)

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Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,327kJ (556Kcal) 465kJ (111Kcal)
PROTEIN 50.3g 10.1g
FAT, TOTAL 11.9g 2.4g
- SATURATED 4.0g 0.8g
CARBOHYDRATE 57.0g 11.4g
- SUGARS 11.2g 2.2g
SODIUM 861mg 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
2,327kj
50.3g pro
57.0g cho
11.9g fat
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Meal 11

Penang Chicken Curry (GF) (DF)

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Penang Chicken Curry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,705kJ (646Kcal) 541kJ (129Kcal)
PROTEIN 74.2g 14.8g
FAT, TOTAL 18.6g 3.7g
- SATURATED 12.3g 2.5g
CARBOHYDRATE 41.5g 8.3g
- SUGARS 6.2g 1.2g
SODIUM 552mg 110mg

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
2,705kj
74.2g pro
41.5g cho
18.6g fat
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Meal 12

Honey Mustard Chicken (GF) (DF)

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Honey Mustard Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,013kJ (481Kcal) 403kJ (96Kcal)
PROTEIN 82.2g 16.4g
FAT, TOTAL 9.2g 1.8g
- SATURATED 2.0g 0.4g
CARBOHYDRATE 26.0g 5.2g
- SUGARS 13.9g 2.8g
SODIUM 270mg 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
2,013kj
82.2g pro
26.0g cho
9.2g fat
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Meal 13

Tandoori Chicken (GF)

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Tandoori Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,468kJ (590Kcal) 494kJ (118Kcal)
PROTEIN 77.5g 15.5g
FAT, TOTAL 12.8g 2.6g
- SATURATED 3.4g 0.7g
CARBOHYDRATE 35.9g 7.2g
- SUGARS 4.1g 0.8g
SODIUM 178mg 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
2,468kj
77.5g pro
35.9g cho
12.8g fat
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Meal 14

Pepper Pork Stir Fry (GF) (DF)

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Pepper Pork Stir Fry (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,884kJ (689Kcal) 577kJ (138Kcal)
PROTEIN 51.5g 10.3g
FAT, TOTAL 23.9g 4.8g
- SATURATED 8.6g 1.7g
CARBOHYDRATE 59.3g 11.9g
- SUGARS 7.9g 1.6g
SODIUM 180mg 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
2,884kj
51.5g pro
59.3g cho
23.9g fat
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Meal 15

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 16

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 17

Tandoori Chicken (GF)

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Tandoori Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,468kJ (590Kcal) 494kJ (118Kcal)
PROTEIN 77.5g 15.5g
FAT, TOTAL 12.8g 2.6g
- SATURATED 3.4g 0.7g
CARBOHYDRATE 35.9g 7.2g
- SUGARS 4.1g 0.8g
SODIUM 178mg 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
2,468kj
77.5g pro
35.9g cho
12.8g fat
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Meal 18

Rustic Beef and Vegetables (GF)

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Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,146kJ (513Kcal) 429kJ (103Kcal)
PROTEIN 47.7g 9.5g
FAT, TOTAL 16.7g 3.3g
- SATURATED 4.6g 0.9g
CARBOHYDRATE 37.0g 7.4g
- SUGARS 20.4g 4.1g
SODIUM 426mg 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
2,146kj
47.7g pro
37.0g cho
16.7g fat
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Meal 19

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 20

Honey Mustard Chicken (GF) (DF)

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Honey Mustard Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,013kJ (481Kcal) 403kJ (96Kcal)
PROTEIN 82.2g 16.4g
FAT, TOTAL 9.2g 1.8g
- SATURATED 2.0g 0.4g
CARBOHYDRATE 26.0g 5.2g
- SUGARS 13.9g 2.8g
SODIUM 270mg 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
2,013kj
82.2g pro
26.0g cho
9.2g 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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