Meal Plan

Muscle Tone

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

Honey Soy Beef (GF) (DF)

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Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,475kJ (352Kcal) 590kJ (141Kcal)
PROTEIN 36.1g 14.4g
FAT, TOTAL 12.9g 5.2g
- SATURATED 3.4g 1.4g
CARBOHYDRATE 21.1g 8.4g
- SUGARS 15.2g 6.1g
SODIUM 349mg 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
1,475kj
36.1g pro
21.1g cho
12.9g fat
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Tuesday

Chicken Fajita Mix (GF)

x

Chicken Fajita Mix (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,210kJ (289Kcal) 484kJ (116Kcal)
PROTEIN 32.6g 13.0g
FAT, TOTAL 3.2g 1.3g
- SATURATED 0.9g 0.4g
CARBOHYDRATE 29.3g 11.7g
- SUGARS 4.8g 1.9g
SODIUM 362mg 145mg

Chicken Fajita (70%) [Chicken (38%), vegetables (capsicum, onion), tomato (acidity regulator (330)), lime juice (vitamin C (300), natural flavour, preservative (223)), spices, salt, herb, onion powder, garlic powder, brown sugar], brown rice (30%).

This product contains sulphites

Nutrition
1,210kj
32.6g pro
29.3g cho
3.2g fat
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Wednesday

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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Thursday

Apricot Chicken (GF) (DF)

x

Apricot Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,333kJ (318Kcal) 533kJ (127Kcal)
PROTEIN 39.7g 15.9g
FAT, TOTAL 3.4g 1.4g
- SATURATED 0.1g 0.0g
CARBOHYDRATE 30.8g 12.3g
- SUGARS 10.3g 4.1g
SODIUM 227mg 91mg

Chicken (50%), brown rice, sauce [vegetables, water, apricot spread (3%) (containing sugar, apricot (40%), food acid (citric acid), gelling agent (pectin)), apricots (2%) (containing preservative (220) ), chicken seasoning (contains fl avour enhancer (635), colour (100, 150c)), ginger, spice].

Nutrition
1,333kj
39.7g pro
30.8g cho
3.4g fat
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Friday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,063kJ (254Kcal) 425kJ (102Kcal)
PROTEIN 22.4g 9.0g
FAT, TOTAL 11.7g 4.7g
- SATURATED 2.4g 1.0g
CARBOHYDRATE 12.5g 5.0g
- SUGARS 9.5g 3.8g
SODIUM 303mg 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
1,063kj
22.4g pro
12.5g cho
11.7g fat
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Meal 2 - Lunch

Monday

Spiced Honey and Tomato Chicken (GF)

x

Spiced Honey and Tomato Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,068kJ (255Kcal) 427kJ (102Kcal)
PROTEIN 32.7g 13.1g
FAT, TOTAL 7.5g 3.0g
- SATURATED 1.3g 0.5g
CARBOHYDRATE 12.1g 4.8g
- SUGARS 9.3g 3.7g
SODIUM 345mg 138mg

Chicken (40%), Pumpkin (35%), Spiced Honey & Tomato Sauce (25%) [tomatoes (9.8%) (acidity regulator (330)], onion, water, vegetable oil (canola), garlic, honey (9.7%), chicken booster (flavour, flavour enhancer (635), colour (100, 150c)), lemon juice (vitamin C (300), preservative (223)), spices].

This product contains sulphite products

Nutrition
1,068kj
32.7g pro
12.1g cho
7.5g fat
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Tuesday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,475kJ (352Kcal) 590kJ (141Kcal)
PROTEIN 36.1g 14.4g
FAT, TOTAL 12.9g 5.2g
- SATURATED 3.4g 1.4g
CARBOHYDRATE 21.1g 8.4g
- SUGARS 15.2g 6.1g
SODIUM 349mg 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
1,475kj
36.1g pro
21.1g cho
12.9g fat
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Wednesday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,064kJ (254Kcal) 426kJ (102Kcal)
PROTEIN 33.6g 13.4g
FAT, TOTAL 7.2g 2.9g
- SATURATED 1.6g 0.6g
CARBOHYDRATE 11.9g 4.8g
- SUGARS 4.6g 1.8g
SODIUM 166mg 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
1,064kj
33.6g pro
11.9g cho
7.2g fat
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Thursday

Spiced Honey and Tomato Chicken (GF)

x

Spiced Honey and Tomato Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,068kJ (255Kcal) 427kJ (102Kcal)
PROTEIN 32.7g 13.1g
FAT, TOTAL 7.5g 3.0g
- SATURATED 1.3g 0.5g
CARBOHYDRATE 12.1g 4.8g
- SUGARS 9.3g 3.7g
SODIUM 345mg 138mg

Chicken (40%), Pumpkin (35%), Spiced Honey & Tomato Sauce (25%) [tomatoes (9.8%) (acidity regulator (330)], onion, water, vegetable oil (canola), garlic, honey (9.7%), chicken booster (flavour, flavour enhancer (635), colour (100, 150c)), lemon juice (vitamin C (300), preservative (223)), spices].

This product contains sulphite products

Nutrition
1,068kj
32.7g pro
12.1g cho
7.5g fat
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Friday

Indian Beef Mince Curry (GF)

x

Indian Beef Mince Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,299kJ (310Kcal) 520kJ (124Kcal)
PROTEIN 22.6g 9.0g
FAT, TOTAL 13.2g 5.3g
- SATURATED 2.7g 1.1g
CARBOHYDRATE 22.8g 9.1g
- SUGARS 8.5g 3.4g
SODIUM 187mg 75mg

Curried beef mince (70% [beef (32%), tomatoes (containing acidity regulator (330)), vegetable oil (canola), chutney (containing maize thickener (1422), food acid (260), colour (150c), mineral salt (509)), spices, herb, ginger, lime juice (vitamin c (300), natural flavour, preservative (223)), salt], brown rice 915%), beans (15%).

This product contains sulphate products

Nutrition
1,299kj
22.6g pro
22.8g cho
13.2g fat
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Meal 3 - Afternoon Tea

Monday

Apricot Chicken (GF) (DF)

x

Apricot Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,333kJ (318Kcal) 533kJ (127Kcal)
PROTEIN 39.7g 15.9g
FAT, TOTAL 3.4g 1.4g
- SATURATED 0.1g 0.0g
CARBOHYDRATE 30.8g 12.3g
- SUGARS 10.3g 4.1g
SODIUM 227mg 91mg

Chicken (50%), brown rice, sauce [vegetables, water, apricot spread (3%) (containing sugar, apricot (40%), food acid (citric acid), gelling agent (pectin)), apricots (2%) (containing preservative (220) ), chicken seasoning (contains fl avour enhancer (635), colour (100, 150c)), ginger, spice].

Nutrition
1,333kj
39.7g pro
30.8g cho
3.4g fat
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x

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Tuesday

Indian Beef Mince Curry (GF)

x

Indian Beef Mince Curry (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,299kJ (310Kcal) 520kJ (124Kcal)
PROTEIN 22.6g 9.0g
FAT, TOTAL 13.2g 5.3g
- SATURATED 2.7g 1.1g
CARBOHYDRATE 22.8g 9.1g
- SUGARS 8.5g 3.4g
SODIUM 187mg 75mg

Curried beef mince (70% [beef (32%), tomatoes (containing acidity regulator (330)), vegetable oil (canola), chutney (containing maize thickener (1422), food acid (260), colour (150c), mineral salt (509)), spices, herb, ginger, lime juice (vitamin c (300), natural flavour, preservative (223)), salt], brown rice 915%), beans (15%).

This product contains sulphate products

Nutrition
1,299kj
22.6g pro
22.8g cho
13.2g fat
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Wednesday

Chicken Kofta and Cauliflower (GF)

x

Chicken Kofta and Cauliflower (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,485kJ (355Kcal) 594kJ (142Kcal)
PROTEIN 24.9g 10.0g
FAT, TOTAL 17.0g 6.8g
- SATURATED 4.4g 1.8g
CARBOHYDRATE 22.6g 9.0g
- SUGARS 9.0g 3.6g
SODIUM 342mg 137mg

Chicken Kofta (85%) [Chicken mince (32%), vegetables (cauliflower (13%), cabbage, red onion), yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), herbs, spices, tahini (sesame seeds hulled), honey, garlic, lemon juice (vitamin C (300), flavour, preservative (223)), salt], brown rice (15%).

This product contains milk, soy, sesame seeds, sulphate products

Nutrition
1,485kj
24.9g pro
22.6g cho
17.0g fat
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Thursday

Clean Chicken and Veg Pasta

x

Clean Chicken and Veg Pasta

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,064kJ (254Kcal) 426kJ (102Kcal)
PROTEIN 33.6g 13.4g
FAT, TOTAL 7.2g 2.9g
- SATURATED 1.6g 0.6g
CARBOHYDRATE 11.9g 4.8g
- SUGARS 4.6g 1.8g
SODIUM 166mg 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
1,064kj
33.6g pro
11.9g cho
7.2g 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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Meal 4 - Dinner

Monday

Sipyan Pork Curry (With Coconut Rice) (GF)

x

Sipyan Pork Curry (With Coconut Rice) (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,574kJ (376Kcal) 630kJ (150Kcal)
PROTEIN 35.1g 14.0g
FAT, TOTAL 12.9g 5.2g
- SATURATED 4.3g 1.7g
CARBOHYDRATE 27.5g 11.0g
- SUGARS 5.3g 2.1g
SODIUM 182mg 73mg

Sipyan Pork Curry (60%) [pork (39%), vegetables (onion, chilli, spring onion), tamarind paste (food acid (citric acid)), tomato paste, ginger, garlic, vegetable oil (canola), lemongrass, spices, peanuts, fish sauce (anchovy)], coconut rice (20%) [basmati rice, water, coconut milk (water, coconut extract, stabiliser (466))], peas (20%).

This product contacts fish and peanut products.

Nutrition
1,574kj
35.1g pro
27.5g cho
12.9g fat
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Tuesday

Chicken Fajita Mix (GF)

x

Chicken Fajita Mix (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,210kJ (289Kcal) 484kJ (116Kcal)
PROTEIN 32.6g 13.0g
FAT, TOTAL 3.2g 1.3g
- SATURATED 0.9g 0.4g
CARBOHYDRATE 29.3g 11.7g
- SUGARS 4.8g 1.9g
SODIUM 362mg 145mg

Chicken Fajita (70%) [Chicken (38%), vegetables (capsicum, onion), tomato (acidity regulator (330)), lime juice (vitamin C (300), natural flavour, preservative (223)), spices, salt, herb, onion powder, garlic powder, brown sugar], brown rice (30%).

This product contains sulphites

Nutrition
1,210kj
32.6g pro
29.3g cho
3.2g fat
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Wednesday

Beef Teriyaki (GF) (DF)

x

Beef Teriyaki (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,063kJ (254Kcal) 425kJ (102Kcal)
PROTEIN 22.4g 9.0g
FAT, TOTAL 11.7g 4.7g
- SATURATED 2.4g 1.0g
CARBOHYDRATE 12.5g 5.0g
- SUGARS 9.5g 3.8g
SODIUM 303mg 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
1,063kj
22.4g pro
12.5g cho
11.7g fat
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Thursday

Chicken Kofta and Cauliflower (GF)

x

Chicken Kofta and Cauliflower (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,485kJ (355Kcal) 594kJ (142Kcal)
PROTEIN 24.9g 10.0g
FAT, TOTAL 17.0g 6.8g
- SATURATED 4.4g 1.8g
CARBOHYDRATE 22.6g 9.0g
- SUGARS 9.0g 3.6g
SODIUM 342mg 137mg

Chicken Kofta (85%) [Chicken mince (32%), vegetables (cauliflower (13%), cabbage, red onion), yoghurt (milk, milk solids, buttermilk powder, mineral salt (452), emulsifier (471), soy flour, yoghurt cultures), herbs, spices, tahini (sesame seeds hulled), honey, garlic, lemon juice (vitamin C (300), flavour, preservative (223)), salt], brown rice (15%).

This product contains milk, soy, sesame seeds, sulphate products

Nutrition
1,485kj
24.9g pro
22.6g cho
17.0g fat
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x

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Friday

Sipyan Pork Curry (With Coconut Rice) (GF)

x

Sipyan Pork Curry (With Coconut Rice) (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,574kJ (376Kcal) 630kJ (150Kcal)
PROTEIN 35.1g 14.0g
FAT, TOTAL 12.9g 5.2g
- SATURATED 4.3g 1.7g
CARBOHYDRATE 27.5g 11.0g
- SUGARS 5.3g 2.1g
SODIUM 182mg 73mg

Sipyan Pork Curry (60%) [pork (39%), vegetables (onion, chilli, spring onion), tamarind paste (food acid (citric acid)), tomato paste, ginger, garlic, vegetable oil (canola), lemongrass, spices, peanuts, fish sauce (anchovy)], coconut rice (20%) [basmati rice, water, coconut milk (water, coconut extract, stabiliser (466))], peas (20%).

This product contacts fish and peanut products.

Nutrition
1,574kj
35.1g pro
27.5g cho
12.9g fat
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Totals

Monday

6870kj
176.9g pro
122.5g cho
43.8g fat

Tuesday

6224kj
148.5g pro
107.2g cho
45.6g fat

Wednesday

6473kj
141.1g pro
77.1g cho
69.2g fat

Thursday

6370kj
156.8g pro
113g cho
43.7g fat

Friday

6487kj
143.5g pro
90.9g cho
62.6g fat

$165 per box - Weekly ongoing orders

(From $8.25 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.