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

Beef Stroganoff (GF)

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Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 960kJ (229Kcal) 480kJ (115Kcal)
PROTEIN 18.2g 9.1g
FAT, TOTAL 8.1g 4.1g
- SATURATED 2.3g 1.2g
CARBOHYDRATE 20.3g 10.2g
- SUGARS 2.6g 1.3g
SODIUM 202mg 101mg

Stroganoff sauce (70%) [Beef (33%), vegetables (mushrooms, onion), tomato paste, sour cream (milk), dijon mustard, vegetable oil (canola), spices, chicken stock powder (contains flavour enhancer (635), colour (100, 150c)), garlic], rice (30%).

This product contains milk products

Nutrition
960kj
18.2g pro
20.3g cho
8.1g fat
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Tuesday

Satay Chicken (GF) (DF)

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Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,217kJ (291Kcal) 609kJ (145Kcal)
PROTEIN 31.0g 15.5g
FAT, TOTAL 9.4g 4.7g
- SATURATED 2.8g 1.4g
CARBOHYDRATE 18.8g 9.4g
- SUGARS 1.6g 0.8g
SODIUM 272mg 136mg

Chicken (45%), brown rice (25%), satay sauce (15%) [contains coconut milk (water, coconut extract),stabiliser (466)), lime juice (contains reconstituted lime juice (99.9%), food acid (300), natural flavour, preservative (223)), peanut butter (23%) (contains peanuts (85% min), vegetable oils (antioxidant (32)), sugar, salt), soy sauce (contains hydrolysed vegetable protein (soy & maize proteins, colour (150c), food acid (330)), vegetable oil (canola), ginger, garlic, curry powder], beans.

This product contains soy, sulphates, peanuts.

Nutrition
1,217kj
31.0g pro
18.8g cho
9.4g fat
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Wednesday

Jimmy's Dirty Rice (GF) (DF)

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Jimmy's Dirty Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 844kJ (202Kcal) 422kJ (101Kcal)
PROTEIN 11.3g 5.7g
FAT, TOTAL 6.4g 3.2g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 21.9g 11.0g
- SUGARS 5.9g 3.0g
SODIUM 112mg 56mg

Vegetables (onion, carrot, sweet potato, spinach), chicken mince (17%), tomatoes (acidity regulator (330)), chickpeas (chickpeas, salt), brown rice (7%), water, vegetable oil (canola), garlic, coriander, chilli, spices.

Nutrition
844kj
11.3g pro
21.9g cho
6.4g fat
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Thursday

Satay Chicken (GF) (DF)

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Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,217kJ (291Kcal) 609kJ (145Kcal)
PROTEIN 31.0g 15.5g
FAT, TOTAL 9.4g 4.7g
- SATURATED 2.8g 1.4g
CARBOHYDRATE 18.8g 9.4g
- SUGARS 1.6g 0.8g
SODIUM 272mg 136mg

Chicken (45%), brown rice (25%), satay sauce (15%) [contains coconut milk (water, coconut extract),stabiliser (466)), lime juice (contains reconstituted lime juice (99.9%), food acid (300), natural flavour, preservative (223)), peanut butter (23%) (contains peanuts (85% min), vegetable oils (antioxidant (32)), sugar, salt), soy sauce (contains hydrolysed vegetable protein (soy & maize proteins, colour (150c), food acid (330)), vegetable oil (canola), ginger, garlic, curry powder], beans.

This product contains soy, sulphates, peanuts.

Nutrition
1,217kj
31.0g pro
18.8g cho
9.4g fat
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Friday

Hungarian Goulash (GF) (DF)

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Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 931kJ (222Kcal) 466kJ (111Kcal)
PROTEIN 20.1g 10.1g
FAT, TOTAL 4.8g 2.4g
- SATURATED 1.6g 0.8g
CARBOHYDRATE 22.8g 11.4g
- SUGARS 4.5g 2.3g
SODIUM 344mg 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
931kj
20.1g pro
22.8g cho
4.8g fat
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Meal 2 - Lunch

Monday

Honey Soy Beef (GF) (DF)

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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
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Tuesday

Cashew Chicken (DF)

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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
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Wednesday

Rustic Beef and Vegetables (GF)

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Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 858kJ (205Kcal) 429kJ (102Kcal)
PROTEIN 19.1g 9.6g
FAT, TOTAL 6.7g 3.4g
- SATURATED 1.8g 0.9g
CARBOHYDRATE 14.8g 7.4g
- SUGARS 8.1g 4.1g
SODIUM 170mg 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
858kj
19.1g pro
14.8g cho
6.7g fat
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Thursday

Chicken and Bacon Spaghetti Bolognaise (DF)

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Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,023kJ (244Kcal) 512kJ (122Kcal)
PROTEIN 16.9g 8.5g
FAT, TOTAL 7.4g 3.7g
- SATURATED 2.1g 1.1g
CARBOHYDRATE 25.7g 12.9g
- SUGARS 6.6g 3.3g
SODIUM 211mg 106mg

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
1,023kj
16.9g pro
25.7g cho
7.4g fat
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Friday

Honey Mustard Chicken (GF) (DF)

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Honey Mustard Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 802kJ (192Kcal) 401kJ (96Kcal)
PROTEIN 35.6g 17.8g
FAT, TOTAL 3.9g 2.0g
- SATURATED 0.9g 0.5g
CARBOHYDRATE 7.2g 3.6g
- SUGARS 5.7g 2.9g
SODIUM 117mg 59mg

Honey mustard chicken (65%) [chicken (52%), seeded mustard (7.5%) (water, mustard seed, sugar, acidity regulator (acetic acid), herbs and spices, garlic), honey (3%), vinegar, water], broccoli (35%).

Nutrition
802kj
35.6g pro
7.2g cho
3.9g fat
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Meal 3 - Afternoon Tea

Monday

Yam Bam Chicken (GF)

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Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 915kJ (219Kcal) 458kJ (109Kcal)
PROTEIN 27.2g 13.6g
FAT, TOTAL 4.3g 2.2g
- SATURATED 1.2g 0.6g
CARBOHYDRATE 16.7g 8.4g
- SUGARS 6.5g 3.3g
SODIUM 274mg 137mg

Chicken (40%), Sweet Potato (30%), Sauce (20%), [water, onion, tomato paste, seasoning [thickener 1422 from Tapioca), tapioca starch, maltodextrin (from corn), salt, flavour (yeast extract, onion powder, food acids (330, 334), flavour enhancers (621, 631), vegetable oil, spices, anticaking agent (551), sugar, colour (150c), tomato powder, onion powder, yeast extract, shortening powder, milk solids non fat, animal fat, vegatable oil, anticaking agent (341), mineral salt (450), vegetable oil], peas (10%).
This product contains milk.

Nutrition
915kj
27.2g pro
16.7g cho
4.3g fat
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Tuesday

Yam Bam Chicken (GF)

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Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 915kJ (219Kcal) 458kJ (109Kcal)
PROTEIN 27.2g 13.6g
FAT, TOTAL 4.3g 2.2g
- SATURATED 1.2g 0.6g
CARBOHYDRATE 16.7g 8.4g
- SUGARS 6.5g 3.3g
SODIUM 274mg 137mg

Chicken (40%), Sweet Potato (30%), Sauce (20%), [water, onion, tomato paste, seasoning [thickener 1422 from Tapioca), tapioca starch, maltodextrin (from corn), salt, flavour (yeast extract, onion powder, food acids (330, 334), flavour enhancers (621, 631), vegetable oil, spices, anticaking agent (551), sugar, colour (150c), tomato powder, onion powder, yeast extract, shortening powder, milk solids non fat, animal fat, vegatable oil, anticaking agent (341), mineral salt (450), vegetable oil], peas (10%).
This product contains milk.

Nutrition
915kj
27.2g pro
16.7g cho
4.3g fat
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Wednesday

Cashew Chicken (DF)

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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
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Thursday

Jimmy's Dirty Rice (GF) (DF)

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Jimmy's Dirty Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 844kJ (202Kcal) 422kJ (101Kcal)
PROTEIN 11.3g 5.7g
FAT, TOTAL 6.4g 3.2g
- SATURATED 1.4g 0.7g
CARBOHYDRATE 21.9g 11.0g
- SUGARS 5.9g 3.0g
SODIUM 112mg 56mg

Vegetables (onion, carrot, sweet potato, spinach), chicken mince (17%), tomatoes (acidity regulator (330)), chickpeas (chickpeas, salt), brown rice (7%), water, vegetable oil (canola), garlic, coriander, chilli, spices.

Nutrition
844kj
11.3g pro
21.9g cho
6.4g fat
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Friday

Chicken and Bacon Spaghetti Bolognaise (DF)

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Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,023kJ (244Kcal) 512kJ (122Kcal)
PROTEIN 16.9g 8.5g
FAT, TOTAL 7.4g 3.7g
- SATURATED 2.1g 1.1g
CARBOHYDRATE 25.7g 12.9g
- SUGARS 6.6g 3.3g
SODIUM 211mg 106mg

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
1,023kj
16.9g pro
25.7g cho
7.4g fat
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Meal 4 - Dinner

Monday

Honey Mustard Chicken (GF) (DF)

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Honey Mustard Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 802kJ (192Kcal) 401kJ (96Kcal)
PROTEIN 35.6g 17.8g
FAT, TOTAL 3.9g 2.0g
- SATURATED 0.9g 0.5g
CARBOHYDRATE 7.2g 3.6g
- SUGARS 5.7g 2.9g
SODIUM 117mg 59mg

Honey mustard chicken (65%) [chicken (52%), seeded mustard (7.5%) (water, mustard seed, sugar, acidity regulator (acetic acid), herbs and spices, garlic), honey (3%), vinegar, water], broccoli (35%).

Nutrition
802kj
35.6g pro
7.2g cho
3.9g fat
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Tuesday

Beef Stroganoff (GF)

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Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 960kJ (229Kcal) 480kJ (115Kcal)
PROTEIN 18.2g 9.1g
FAT, TOTAL 8.1g 4.1g
- SATURATED 2.3g 1.2g
CARBOHYDRATE 20.3g 10.2g
- SUGARS 2.6g 1.3g
SODIUM 202mg 101mg

Stroganoff sauce (70%) [Beef (33%), vegetables (mushrooms, onion), tomato paste, sour cream (milk), dijon mustard, vegetable oil (canola), spices, chicken stock powder (contains flavour enhancer (635), colour (100, 150c)), garlic], rice (30%).

This product contains milk products

Nutrition
960kj
18.2g pro
20.3g cho
8.1g fat
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Wednesday

Hungarian Goulash (GF) (DF)

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Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 931kJ (222Kcal) 466kJ (111Kcal)
PROTEIN 20.1g 10.1g
FAT, TOTAL 4.8g 2.4g
- SATURATED 1.6g 0.8g
CARBOHYDRATE 22.8g 11.4g
- SUGARS 4.5g 2.3g
SODIUM 344mg 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
931kj
20.1g pro
22.8g cho
4.8g fat
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Thursday

Rustic Beef and Vegetables (GF)

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Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 200g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 858kJ (205Kcal) 429kJ (102Kcal)
PROTEIN 19.1g 9.6g
FAT, TOTAL 6.7g 3.4g
- SATURATED 1.8g 0.9g
CARBOHYDRATE 14.8g 7.4g
- SUGARS 8.1g 4.1g
SODIUM 170mg 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
858kj
19.1g pro
14.8g cho
6.7g fat
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Friday

Honey Soy Beef (GF) (DF)

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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
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Totals

Monday

4810kj
126.7g pro
66.8g cho
41.2g fat

Tuesday

5264kj
128.2g pro
101.4g cho
34.4g fat

Wednesday

4805kj
102.3g pro
105.1g cho
30.5g fat

Thursday

4872kj
96.5g pro
85.7g cho
43.9g fat

Friday

4889kj
118.3g pro
78.3g cho
41g fat

$150 per box - Weekly ongoing orders

(From $7.5O 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.
By placing an order with GFA, you agree to these conditions.