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

Hungarian Goulash (GF) (DF)

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Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,163kJ (278Kcal) 465kJ (111Kcal)
PROTEIN 25.1g 10.0g
FAT, TOTAL 6.0g 2.4g
- SATURATED 2.0g 0.8g
CARBOHYDRATE 28.5g 11.4g
- SUGARS 5.6g 2.2g
SODIUM 450mg 180mg

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
1,163kj
25.1g pro
28.5g cho
6.0g 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: 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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Wednesday

Honey Mustard Chicken (GF) (DF)

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Honey Mustard Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,003kJ (240Kcal) 401kJ (96Kcal)
PROTEIN 44.5g 17.8g
FAT, TOTAL 4.8g 1.9g
- SATURATED 1.1g 0.4g
CARBOHYDRATE 9.0g 3.6g
- SUGARS 7.2g 2.9g
SODIUM 146mg 58mg

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
1,003kj
44.5g pro
9.0g cho
4.8g 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: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,055kJ (252Kcal) 422kJ (101Kcal)
PROTEIN 14.1g 5.6g
FAT, TOTAL 8.0g 3.2g
- SATURATED 1.7g 0.7g
CARBOHYDRATE 27.4g 11.0g
- SUGARS 7.3g 2.9g
SODIUM 141mg 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
1,055kj
14.1g pro
27.4g cho
8.0g fat
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Friday

Rustic Beef and Vegetables (GF)

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Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,073kJ (256Kcal) 429kJ (103Kcal)
PROTEIN 23.9g 9.6g
FAT, TOTAL 8.4g 3.4g
- SATURATED 2.3g 0.9g
CARBOHYDRATE 18.5g 7.4g
- SUGARS 10.2g 4.1g
SODIUM 213mg 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
1,073kj
23.9g pro
18.5g cho
8.4g 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: 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

Rustic Beef and Vegetables (GF)

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Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,073kJ (256Kcal) 429kJ (103Kcal)
PROTEIN 23.9g 9.6g
FAT, TOTAL 8.4g 3.4g
- SATURATED 2.3g 0.9g
CARBOHYDRATE 18.5g 7.4g
- SUGARS 10.2g 4.1g
SODIUM 213mg 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
1,073kj
23.9g pro
18.5g cho
8.4g 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

Yam Bam Chicken (GF)

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Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,144kJ (273Kcal) 458kJ (109Kcal)
PROTEIN 34.0g 13.6g
FAT, TOTAL 5.4g 2.2g
- SATURATED 1.5g 0.6g
CARBOHYDRATE 20.9g 8.4g
- SUGARS 8.1g 3.2g
SODIUM 343mg 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
1,144kj
34.0g pro
20.9g cho
5.4g fat
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Friday

Yam Bam Chicken (GF)

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Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,144kJ (273Kcal) 458kJ (109Kcal)
PROTEIN 34.0g 13.6g
FAT, TOTAL 5.4g 2.2g
- SATURATED 1.5g 0.6g
CARBOHYDRATE 20.9g 8.4g
- SUGARS 8.1g 3.2g
SODIUM 343mg 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
1,144kj
34.0g pro
20.9g cho
5.4g fat
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Meal 3 - Afternoon Tea

Monday

Honey Mustard Chicken (GF) (DF)

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Honey Mustard Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,003kJ (240Kcal) 401kJ (96Kcal)
PROTEIN 44.5g 17.8g
FAT, TOTAL 4.8g 1.9g
- SATURATED 1.1g 0.4g
CARBOHYDRATE 9.0g 3.6g
- SUGARS 7.2g 2.9g
SODIUM 146mg 58mg

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
1,003kj
44.5g pro
9.0g cho
4.8g fat
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Tuesday

Jimmy's Dirty Rice (GF) (DF)

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Jimmy's Dirty Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,055kJ (252Kcal) 422kJ (101Kcal)
PROTEIN 14.1g 5.6g
FAT, TOTAL 8.0g 3.2g
- SATURATED 1.7g 0.7g
CARBOHYDRATE 27.4g 11.0g
- SUGARS 7.3g 2.9g
SODIUM 141mg 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
1,055kj
14.1g pro
27.4g cho
8.0g 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

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

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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Friday

Beef Stroganoff (GF)

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Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,200kJ (287Kcal) 480kJ (115Kcal)
PROTEIN 22.8g 9.1g
FAT, TOTAL 10.2g 4.1g
- SATURATED 2.9g 1.2g
CARBOHYDRATE 25.4g 10.2g
- SUGARS 3.3g 1.3g
SODIUM 253mg 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
1,200kj
22.8g pro
25.4g cho
10.2g fat
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Meal 4 - Dinner

Monday

Cashew Chicken (DF)

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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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Tuesday

Hungarian Goulash (GF) (DF)

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Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,163kJ (278Kcal) 465kJ (111Kcal)
PROTEIN 25.1g 10.0g
FAT, TOTAL 6.0g 2.4g
- SATURATED 2.0g 0.8g
CARBOHYDRATE 28.5g 11.4g
- SUGARS 5.6g 2.2g
SODIUM 450mg 180mg

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
1,163kj
25.1g pro
28.5g cho
6.0g fat
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Wednesday

Cashew Chicken (DF)

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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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Thursday

Beef Stroganoff (GF)

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Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 250g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,200kJ (287Kcal) 480kJ (115Kcal)
PROTEIN 22.8g 9.1g
FAT, TOTAL 10.2g 4.1g
- SATURATED 2.9g 1.2g
CARBOHYDRATE 25.4g 10.2g
- SUGARS 3.3g 1.3g
SODIUM 253mg 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
1,200kj
22.8g pro
25.4g cho
10.2g 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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Totals

Monday

6401kj
173.8g pro
114.9g cho
38.8g fat

Tuesday

5842kj
126.5g pro
102.5g cho
47.2g fat

Wednesday

6241kj
143.1g pro
105.4g cho
53g fat

Thursday

6294kj
132.9g pro
130.4g cho
45.1g fat

Friday

5968kj
144.1g pro
92.9g cho
48.8g 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.