Meal Plan

Muscle Tone

To make changes, click the "Change Meal" tab. Select the meal you wish to substitute, click "Submit" after each change.
Please note: Substituting meals will alter the nutrition of your pack. You can view your daily nutritional totals at the bottom of the page. To view the nutritional information of any item, please click the magnifying glass icon.

$165 per box - Weekly ongoing orders

(Just $8.25 per meal)

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All prices are in AUD and include GST.

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

Butter Chicken and Broccoli (GF)

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Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,495kJ (357Kcal) 598kJ (143Kcal)
PROTEIN 38.9g 15.6g
FAT, TOTAL 11.5g 4.6g
- SATURATED 3.5g 1.4g
CARBOHYDRATE 22.8g 9.1g
- SUGARS 4.1g 1.6g
SODIUM 91mg 36mg

Ingredients: Chicken breast (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 colutures), vegetable oil (canola), garlic, spices, coriander, brown sugar, tomato paste], broccoli.

This products contains milk products and soy

Nutrition
1,495kj
38.9g pro
22.8g cho
11.5g fat
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Tuesday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,340kJ (320Kcal) 536kJ (128Kcal)
PROTEIN 34.8g 13.9g
FAT, TOTAL 8.0g 3.2g
- SATURATED 1.7g 0.7g
CARBOHYDRATE 25.3g 10.1g
- SUGARS 5.5g 2.2g
SODIUM 330mg 132mg

Basmati rice, chicken breast, red capsicum, red onion, spring onion, garlic, chilli paste, broccoli, cashews, sweet soy sauce, oyster sauce, fish sauce, peanut oil. Contains soy, fish, cashews, peanuts, tree nuts. May contain traces of gluten (chilli paste)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
1,340kj
34.8g pro
25.3g cho
8.0g fat
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Wednesday

Red Thai Curry With Rice (GF)

x

Red Thai Curry With Rice (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,137kJ (272Kcal) 455kJ (109Kcal)
PROTEIN 22.8g 9.1g
FAT, TOTAL 9.9g 4.0g
- SATURATED 5.0g 2.0g
CARBOHYDRATE 21.2g 8.5g
- SUGARS 2.5g 1.0g
SODIUM 393mg 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
1,137kj
22.8g pro
21.2g cho
9.9g fat
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Thursday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,167kJ (279Kcal) 467kJ (112Kcal)
PROTEIN 18.6g 7.4g
FAT, TOTAL 6.6g 2.6g
- SATURATED 1.8g 0.7g
CARBOHYDRATE 32.4g 13.0g
- SUGARS 1.6g 0.6g
SODIUM 386mg 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
1,167kj
18.6g pro
32.4g cho
6.6g fat
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Friday

Sweet Potato Shepherd's Pie (GF)

x

Sweet Potato Shepherd's Pie (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,143kJ (273Kcal) 457kJ (109Kcal)
PROTEIN 19.1g 7.6g
FAT, TOTAL 12.9g 5.2g
- SATURATED 2.9g 1.2g
CARBOHYDRATE 18.4g 7.4g
- SUGARS 9.8g 3.9g
SODIUM 292mg 117mg

Chicken savoury mince (60%) [chicken mince (31%), vegetables (carrots, celery, onion), vegetable oil (canola), chicken stock powder (contains flavour enhancer (635), colour (100, 150c)), garlic, tomato paste, herbs, salt, spice], sweet potato mash (40%) [sweet potato (34%), light evaporated milk (skim milk, milk, vegetable gum (407)].

Nutrition
1,143kj
19.1g pro
18.4g cho
12.9g fat
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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.

Meal 2 - Lunch

Monday

Lemongrass Beef (GF) (DF)

x

Lemongrass Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,384kJ (331Kcal) 554kJ (132Kcal)
PROTEIN 31.9g 12.8g
FAT, TOTAL 18.7g 7.5g
- SATURATED 8.7g 3.5g
CARBOHYDRATE 7.4g 3.0g
- SUGARS 2.8g 1.1g
SODIUM 365mg 146mg

Beef (46%), coconut cream (water, coconut extract, stabiliser (466)), vegetable (capsicum, spring onion), lemongrass (5%), chilli vegetable oil (canola), herbs, ginger, stock powder (contains flavour enhancer (635), colour (100,150c))

Nutrition
1,384kj
31.9g pro
7.4g cho
18.7g fat
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Tuesday

Sweet Potato Shepherd's Pie (GF)

x

Sweet Potato Shepherd's Pie (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,143kJ (273Kcal) 457kJ (109Kcal)
PROTEIN 19.1g 7.6g
FAT, TOTAL 12.9g 5.2g
- SATURATED 2.9g 1.2g
CARBOHYDRATE 18.4g 7.4g
- SUGARS 9.8g 3.9g
SODIUM 292mg 117mg

Chicken savoury mince (60%) [chicken mince (31%), vegetables (carrots, celery, onion), vegetable oil (canola), chicken stock powder (contains flavour enhancer (635), colour (100, 150c)), garlic, tomato paste, herbs, salt, spice], sweet potato mash (40%) [sweet potato (34%), light evaporated milk (skim milk, milk, vegetable gum (407)].

Nutrition
1,143kj
19.1g pro
18.4g cho
12.9g fat
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Wednesday

Chicken and Bacon Spaghetti Bolognaise (DF)

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Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,279kJ (306Kcal) 512kJ (122Kcal)
PROTEIN 21.2g 8.5g
FAT, TOTAL 9.3g 3.7g
- SATURATED 2.6g 1.0g
CARBOHYDRATE 32.2g 12.9g
- SUGARS 8.3g 3.3g
SODIUM 263mg 105mg

Ingredients: Spaghetti, Tomatoes, Chicken Mince, Red Wine, Sun Dried Tomato, Bacon, Onion, Olive Oil, Garlic, Rosemary. Contains Wheat. May Contain Egg. 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
1,279kj
21.2g pro
32.2g cho
9.3g fat
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Thursday

Red Thai Curry With Rice (GF)

x

Red Thai Curry With Rice (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,137kJ (272Kcal) 455kJ (109Kcal)
PROTEIN 22.8g 9.1g
FAT, TOTAL 9.9g 4.0g
- SATURATED 5.0g 2.0g
CARBOHYDRATE 21.2g 8.5g
- SUGARS 2.5g 1.0g
SODIUM 393mg 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
1,137kj
22.8g pro
21.2g cho
9.9g fat
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Friday

Satay Chicken (GF) (DF)

x

Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,521kJ (363Kcal) 608kJ (145Kcal)
PROTEIN 38.8g 15.5g
FAT, TOTAL 11.7g 4.7g
- SATURATED 3.5g 1.4g
CARBOHYDRATE 23.4g 9.4g
- SUGARS 2.0g 0.8g
SODIUM 340mg 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
1,521kj
38.8g pro
23.4g cho
11.7g fat
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x

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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.

Meal 3 - Afternoon Tea

Monday

Satay Chicken (GF) (DF)

x

Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,521kJ (363Kcal) 608kJ (145Kcal)
PROTEIN 38.8g 15.5g
FAT, TOTAL 11.7g 4.7g
- SATURATED 3.5g 1.4g
CARBOHYDRATE 23.4g 9.4g
- SUGARS 2.0g 0.8g
SODIUM 340mg 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
1,521kj
38.8g pro
23.4g cho
11.7g fat
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Tuesday

Chicken Chilli and Beans (GF) (DF)

x

Chicken Chilli and Beans (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,167kJ (279Kcal) 467kJ (112Kcal)
PROTEIN 18.6g 7.4g
FAT, TOTAL 6.6g 2.6g
- SATURATED 1.8g 0.7g
CARBOHYDRATE 32.4g 13.0g
- SUGARS 1.6g 0.6g
SODIUM 386mg 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
1,167kj
18.6g pro
32.4g cho
6.6g fat
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Wednesday

Chicken and Bacon Spaghetti Bolognaise (DF)

x

Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,279kJ (306Kcal) 512kJ (122Kcal)
PROTEIN 21.2g 8.5g
FAT, TOTAL 9.3g 3.7g
- SATURATED 2.6g 1.0g
CARBOHYDRATE 32.2g 12.9g
- SUGARS 8.3g 3.3g
SODIUM 263mg 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
1,279kj
21.2g pro
32.2g cho
9.3g fat
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Thursday

Lemongrass Beef (GF) (DF)

x

Lemongrass Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,384kJ (331Kcal) 554kJ (132Kcal)
PROTEIN 31.9g 12.8g
FAT, TOTAL 18.7g 7.5g
- SATURATED 8.7g 3.5g
CARBOHYDRATE 7.4g 3.0g
- SUGARS 2.8g 1.1g
SODIUM 365mg 146mg

Beef (46%), coconut cream (water, coconut extract, stabiliser (466)), vegetable (capsicum, spring onion), lemongrass (5%), chilli vegetable oil (canola), herbs, ginger, stock powder (contains flavour enhancer (635), colour (100,150c))

Nutrition
1,384kj
31.9g pro
7.4g cho
18.7g fat
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Friday

Honey Soy Beef With Sweet Potato and Broccoli (GF) (DF)

x

Honey Soy Beef With Sweet Potato and Broccoli (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,246kJ (298Kcal) 498kJ (119Kcal)
PROTEIN 26.9g 10.8g
FAT, TOTAL 12.0g 4.8g
- SATURATED 2.3g 0.9g
CARBOHYDRATE 19.4g 7.8g
- SUGARS 15.1g 6.0g
SODIUM 560mg 224mg
DIETRY FIBRE 3.49mg 1.40mg

Ingredients: Beef,  Broccoli, Sweet Potato, Mirin, Soy Sauce, Honey, Ginger, Coriander, Red Chilli.

Contains Soybean

Nutrition
1,246kj
26.9g pro
19.4g cho
12.0g fat
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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.

Meal 4 - Dinner

Monday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,223kJ (292Kcal) 489kJ (117Kcal)
PROTEIN 27.2g 10.9g
FAT, TOTAL 8.4g 3.4g
- SATURATED 2.4g 1.0g
CARBOHYDRATE 24.2g 9.7g
- SUGARS 2.3g 0.9g
SODIUM 261mg 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
1,223kj
27.2g pro
24.2g cho
8.4g fat
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Tuesday

Butter Chicken and Broccoli (GF)

x

Butter Chicken and Broccoli (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,495kJ (357Kcal) 598kJ (143Kcal)
PROTEIN 38.9g 15.6g
FAT, TOTAL 11.5g 4.6g
- SATURATED 3.5g 1.4g
CARBOHYDRATE 22.8g 9.1g
- SUGARS 4.1g 1.6g
SODIUM 91mg 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
1,495kj
38.9g pro
22.8g cho
11.5g fat
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Wednesday

Beef and Broccoli (DF)

x

Beef and Broccoli (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,223kJ (292Kcal) 489kJ (117Kcal)
PROTEIN 27.2g 10.9g
FAT, TOTAL 8.4g 3.4g
- SATURATED 2.4g 1.0g
CARBOHYDRATE 24.2g 9.7g
- SUGARS 2.3g 0.9g
SODIUM 261mg 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
1,223kj
27.2g pro
24.2g cho
8.4g fat
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Thursday

Honey Soy Beef With Sweet Potato and Broccoli (GF) (DF)

x

Honey Soy Beef With Sweet Potato and Broccoli (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,246kJ (298Kcal) 498kJ (119Kcal)
PROTEIN 26.9g 10.8g
FAT, TOTAL 12.0g 4.8g
- SATURATED 2.3g 0.9g
CARBOHYDRATE 19.4g 7.8g
- SUGARS 15.1g 6.0g
SODIUM 560mg 224mg
DIETRY FIBRE 3.49mg 1.40mg

Ingredients: Beef,  Broccoli, Sweet Potato, Mirin, Soy Sauce, Honey, Ginger, Coriander, Red Chilli.

Contains Soybean

Nutrition
1,246kj
26.9g pro
19.4g cho
12.0g fat
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Friday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,340kJ (320Kcal) 536kJ (128Kcal)
PROTEIN 34.8g 13.9g
FAT, TOTAL 8.0g 3.2g
- SATURATED 1.7g 0.7g
CARBOHYDRATE 25.3g 10.1g
- SUGARS 5.5g 2.2g
SODIUM 330mg 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
1,340kj
34.8g pro
25.3g cho
8.0g fat
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Totals

Monday

7043kj
170.1g pro
108.8g cho
57.4g fat

Tuesday

6175kj
136g pro
103.6g cho
52.1g fat

Wednesday

6258kj
113.8g pro
116.5g cho
58.5g fat

Thursday

6354kj
126.1g pro
116g cho
55.8g fat

Friday

6280kj
144.2g pro
91.2g cho
57.7g fat

$165 per box - Weekly ongoing orders

(From $8.25 per meal)

Add Meal Plan To Cart
All prices are in AUD and include GST.

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