Meal Plan

Fat Loss

Breakfast

Breakfast is not provided by GFA but is included in the calories/day. Click here for some easy breakfast recipes you can prepare for yourself at home.

Meal 1 - Morning Tea

Monday

Cajun Chicken Gumbo (GF)

x

Cajun Chicken Gumbo (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 931kJ (222Kcal) 466kJ (111Kcal)
PROTEIN 32.0g 16.0g
FAT, TOTAL 8.8g 4.4g
- SATURATED 2.7g 1.4g
CARBOHYDRATE 2.9g 1.5g
- SUGARS 2.1g 1.1g
SODIUM 369mg 185mg

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
931kj
32.0g pro
2.9g cho
8.8g fat
Change Meal
x

Choose a meal

Tuesday

Red Thai Curry With Rice (GF) (DF)

x

Red Thai Curry With Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 910kJ (217Kcal) 455kJ (109Kcal)
PROTEIN 18.3g 9.2g
FAT, TOTAL 8.0g 4.0g
- SATURATED 4.0g 2.0g
CARBOHYDRATE 17.0g 8.5g
- SUGARS 2.0g 1.0g
SODIUM 314mg 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
910kj
18.3g pro
17.0g cho
8.0g fat
Change Meal
x

Choose a meal

Wednesday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 933kJ (223Kcal) 467kJ (111Kcal)
PROTEIN 14.9g 7.5g
FAT, TOTAL 5.3g 2.7g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 25.9g 13.0g
- SUGARS 1.3g 0.7g
SODIUM 309mg 155mg

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
933kj
14.9g pro
25.9g cho
5.3g fat
Change Meal
x

Choose a meal

Thursday

Red Thai Curry With Rice (GF) (DF)

x

Red Thai Curry With Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 910kJ (217Kcal) 455kJ (109Kcal)
PROTEIN 18.3g 9.2g
FAT, TOTAL 8.0g 4.0g
- SATURATED 4.0g 2.0g
CARBOHYDRATE 17.0g 8.5g
- SUGARS 2.0g 1.0g
SODIUM 314mg 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
910kj
18.3g pro
17.0g cho
8.0g fat
Change Meal
x

Choose a meal

Friday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 851kJ (203Kcal) 426kJ (102Kcal)
PROTEIN 17.9g 9.0g
FAT, TOTAL 9.4g 4.7g
- SATURATED 1.9g 1.0g
CARBOHYDRATE 10.0g 5.0g
- SUGARS 7.6g 3.8g
SODIUM 242mg 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
851kj
17.9g pro
10.0g cho
9.4g fat
Change Meal
x

Choose a meal

Meal 2 - Lunch

Monday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 978kJ (234Kcal) 489kJ (117Kcal)
PROTEIN 21.8g 10.9g
FAT, TOTAL 6.7g 3.4g
- SATURATED 1.9g 1.0g
CARBOHYDRATE 19.4g 9.7g
- SUGARS 1.8g 0.9g
SODIUM 209mg 105mg

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
978kj
21.8g pro
19.4g cho
6.7g fat
Change Meal
x

Choose a meal

Tuesday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,180kJ (282Kcal) 590kJ (141Kcal)
PROTEIN 28.8g 14.4g
FAT, TOTAL 10.3g 5.2g
- SATURATED 2.7g 1.4g
CARBOHYDRATE 16.9g 8.5g
- SUGARS 12.1g 6.1g
SODIUM 279mg 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
1,180kj
28.8g pro
16.9g cho
10.3g fat
Change Meal
x

Choose a meal

Wednesday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,072kJ (256Kcal) 536kJ (128Kcal)
PROTEIN 27.9g 14.0g
FAT, TOTAL 6.4g 3.2g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 20.2g 10.1g
- SUGARS 4.4g 2.2g
SODIUM 264mg 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
1,072kj
27.9g pro
20.2g cho
6.4g fat
Change Meal
x

Choose a meal

Thursday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 851kJ (203Kcal) 426kJ (102Kcal)
PROTEIN 26.9g 13.5g
FAT, TOTAL 5.7g 2.9g
- SATURATED 1.3g 0.7g
CARBOHYDRATE 9.5g 4.8g
- SUGARS 3.7g 1.9g
SODIUM 133mg 67mg

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
851kj
26.9g pro
9.5g cho
5.7g fat
Change Meal
x

Choose a meal

Friday

Butter Chicken and Broccoli (GF)

x

Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,196kJ (286Kcal) 598kJ (143Kcal)
PROTEIN 31.1g 15.6g
FAT, TOTAL 9.2g 4.6g
- SATURATED 2.8g 1.4g
CARBOHYDRATE 18.2g 9.1g
- SUGARS 3.3g 1.7g
SODIUM 73mg 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
1,196kj
31.1g pro
18.2g cho
9.2g fat
Change Meal
x

Choose a meal

Meal 3 - Afternoon Tea

Monday

Japanese Curry (GF)

x

Japanese Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 827kJ (198Kcal) 414kJ (99Kcal)
PROTEIN 28.7g 14.4g
FAT, TOTAL 4.4g 2.2g
- SATURATED 0.9g 0.5g
CARBOHYDRATE 9.2g 4.6g
- SUGARS 4.4g 2.2g
SODIUM 228mg 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
827kj
28.7g pro
9.2g cho
4.4g fat
Change Meal
x

Choose a meal

Tuesday

Japanese Curry (GF)

x

Japanese Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 827kJ (198Kcal) 414kJ (99Kcal)
PROTEIN 28.7g 14.4g
FAT, TOTAL 4.4g 2.2g
- SATURATED 0.9g 0.5g
CARBOHYDRATE 9.2g 4.6g
- SUGARS 4.4g 2.2g
SODIUM 228mg 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
827kj
28.7g pro
9.2g cho
4.4g fat
Change Meal
x

Choose a meal

Wednesday

Cajun Chicken Gumbo (GF)

x

Cajun Chicken Gumbo (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 931kJ (222Kcal) 466kJ (111Kcal)
PROTEIN 32.0g 16.0g
FAT, TOTAL 8.8g 4.4g
- SATURATED 2.7g 1.4g
CARBOHYDRATE 2.9g 1.5g
- SUGARS 2.1g 1.1g
SODIUM 369mg 185mg

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
931kj
32.0g pro
2.9g cho
8.8g fat
Change Meal
x

Choose a meal

Thursday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,072kJ (256Kcal) 536kJ (128Kcal)
PROTEIN 27.9g 14.0g
FAT, TOTAL 6.4g 3.2g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 20.2g 10.1g
- SUGARS 4.4g 2.2g
SODIUM 264mg 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
1,072kj
27.9g pro
20.2g cho
6.4g fat
Change Meal
x

Choose a meal

Friday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 851kJ (203Kcal) 426kJ (102Kcal)
PROTEIN 26.9g 13.5g
FAT, TOTAL 5.7g 2.9g
- SATURATED 1.3g 0.7g
CARBOHYDRATE 9.5g 4.8g
- SUGARS 3.7g 1.9g
SODIUM 133mg 67mg

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
851kj
26.9g pro
9.5g cho
5.7g fat
Change Meal
x

Choose a meal

Meal 4 - Dinner

Monday

Butter Chicken and Broccoli (GF)

x

Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,196kJ (286Kcal) 598kJ (143Kcal)
PROTEIN 31.1g 15.6g
FAT, TOTAL 9.2g 4.6g
- SATURATED 2.8g 1.4g
CARBOHYDRATE 18.2g 9.1g
- SUGARS 3.3g 1.7g
SODIUM 73mg 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
1,196kj
31.1g pro
18.2g cho
9.2g fat
Change Meal
x

Choose a meal

Tuesday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,180kJ (282Kcal) 590kJ (141Kcal)
PROTEIN 28.8g 14.4g
FAT, TOTAL 10.3g 5.2g
- SATURATED 2.7g 1.4g
CARBOHYDRATE 16.9g 8.5g
- SUGARS 12.1g 6.1g
SODIUM 279mg 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
1,180kj
28.8g pro
16.9g cho
10.3g fat
Change Meal
x

Choose a meal

Wednesday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 933kJ (223Kcal) 467kJ (111Kcal)
PROTEIN 14.9g 7.5g
FAT, TOTAL 5.3g 2.7g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 25.9g 13.0g
- SUGARS 1.3g 0.7g
SODIUM 309mg 155mg

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
933kj
14.9g pro
25.9g cho
5.3g fat
Change Meal
x

Choose a meal

Thursday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 851kJ (203Kcal) 426kJ (102Kcal)
PROTEIN 17.9g 9.0g
FAT, TOTAL 9.4g 4.7g
- SATURATED 1.9g 1.0g
CARBOHYDRATE 10.0g 5.0g
- SUGARS 7.6g 3.8g
SODIUM 242mg 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
851kj
17.9g pro
10.0g cho
9.4g fat
Change Meal
x

Choose a meal

Friday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 978kJ (234Kcal) 489kJ (117Kcal)
PROTEIN 21.8g 10.9g
FAT, TOTAL 6.7g 3.4g
- SATURATED 1.9g 1.0g
CARBOHYDRATE 19.4g 9.7g
- SUGARS 1.8g 0.9g
SODIUM 209mg 105mg

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
978kj
21.8g pro
19.4g cho
6.7g fat
Change Meal
x

Choose a meal

Totals

Monday

4885kj
130.5g pro
55.4g cho
43.7g fat

Tuesday

5197kj
128.5g pro
85.4g cho
39.2g fat

Wednesday

4969kj
113.6g pro
100.3g cho
32g fat

Thursday

4614kj
109.2g pro
61.2g cho
43.5g fat

Friday

4829kj
114.6g pro
62.8g cho
45.6g fat

$150 per box - Weekly ongoing orders

(From $7.5O per meal)

Add Meal Plan To Cart
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.