Meal Plan

Build Lean Muscle

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

Jimmy's Dirty Rice (GF) (DF)

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Jimmy's Dirty Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,476kJ (353Kcal) 422kJ (101Kcal)
PROTEIN 19.7g 5.6g
FAT, TOTAL 11.2g 3.2g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 38.3g 10.9g
- SUGARS 10.3g 2.9g
SODIUM 197mg 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
1,476kj
19.7g pro
38.3g cho
11.2g fat
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Tuesday

Chicken and Bacon Spaghetti Bolognaise (DF)

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Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,790kJ (428Kcal) 511kJ (122Kcal)
PROTEIN 29.6g 8.5g
FAT, TOTAL 13.0g 3.7g
- SATURATED 3.7g 1.1g
CARBOHYDRATE 45.1g 12.9g
- SUGARS 11.6g 3.3g
SODIUM 369mg 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
1,790kj
29.6g pro
45.1g cho
13.0g fat
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Wednesday

Cashew Chicken (DF)

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Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,876kJ (448Kcal) 536kJ (128Kcal)
PROTEIN 48.8g 13.9g
FAT, TOTAL 11.2g 3.2g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 35.4g 10.1g
- SUGARS 7.7g 2.2g
SODIUM 461mg 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
1,876kj
48.8g pro
35.4g cho
11.2g fat
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Thursday

Pork Cassoulet (GF)

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Pork Cassoulet (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,904kJ (455Kcal) 544kJ (130Kcal)
PROTEIN 38.9g 11.1g
FAT, TOTAL 23.1g 6.6g
- SATURATED 6.7g 1.9g
CARBOHYDRATE 18.3g 5.2g
- SUGARS 5.8g 1.7g
SODIUM 546mg 156mg

Pork mince (35%), cannellini beans tinned (28%) (cannellini beans (16%), water, salt, ascorbic acid (300)), tinned tomatoes (tomatoes, acidity regulator (330)), mushrooms, onion, herbs, vegetable oil (canola), garlic, spices, white wine (perservative (220)), balsalmic vinegar (colour (150d), preservative (220)).

This product contains sulphite products

Nutrition
1,904kj
38.9g pro
18.3g cho
23.1g fat
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Friday

Red Thai Curry With Rice (GF) (DF)

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Red Thai Curry With Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,592kJ (380Kcal) 455kJ (109Kcal)
PROTEIN 31.9g 9.1g
FAT, TOTAL 13.9g 4.0g
- SATURATED 7.0g 2.0g
CARBOHYDRATE 29.7g 8.5g
- SUGARS 3.5g 1.0g
SODIUM 550mg 157mg

Ingredients : chicken breast, basmati rice, green beans, lite coconut milk, lite coconut cream, red capsicum, green capsicum, onion, chicken stock, mushrooms, bamboo shoots, red curry paste (lemongrass, sugar, dried chilli, galangal, garlic, soya bean oil, salt, red onion, spices, kaffir lime, coriander root, yeast extract), vegetable oil, fish sauce, basil.
Contains fish, soy 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
1,592kj
31.9g pro
29.7g cho
13.9g fat
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Meal 2 - Lunch

Monday

Naked Chicken Parmy + Veg (GF)

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Naked Chicken Parmy + Veg (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,337kJ (558Kcal) 668kJ (160Kcal)
PROTEIN 50.9g 14.5g
FAT, TOTAL 27.1g 7.7g
- SATURATED 6.2g 1.8g
CARBOHYDRATE 23.9g 6.8g
- SUGARS 11.7g 3.3g
SODIUM 673mg 192mg

Chicken parmy (53%), [chicken (35%), sauce (tomatoes, tomato paste, bacon (contains preservative (250)), vegetable oil (canola), garlic, herbs and spices), parmesan cheese (contains milk, preservative (200))], vegetables (47%) [sweet potato (contains vegetable oil (canola), salt), broccoli].

This product contains milk products

Nutrition
2,337kj
50.9g pro
23.9g cho
27.1g 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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,476kJ (353Kcal) 422kJ (101Kcal)
PROTEIN 19.7g 5.6g
FAT, TOTAL 11.2g 3.2g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 38.3g 10.9g
- SUGARS 10.3g 2.9g
SODIUM 197mg 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
1,476kj
19.7g pro
38.3g cho
11.2g fat
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Wednesday

Mexican Chicken Fiesta (GF)

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Mexican Chicken Fiesta (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,982kJ (473Kcal) 566kJ (135Kcal)
PROTEIN 49.7g 14.2g
FAT, TOTAL 8.8g 2.5g
- SATURATED 1.8g 0.5g
CARBOHYDRATE 43.5g 12.4g
- SUGARS 18.4g 5.3g
SODIUM 366mg 105mg

Chicken Fiesta Sauce (50%) [vegetables (capsicum, sweet potato, brown onion), bean mix [butter beans, chick peas, red kidney beans, baby lima beans), water, sugar, salt, food acid (acetic acid), firming agent (509)], tinned tomatoes (tomatoes, acidity regulator (330)), corn kernels (corn, water, sugar, salt), honey, vegetable oil (canola), spices, ginger, lime juice (antioxidant (300), preservative (223))], chicken (40%), brown rice (10%).

Nutrition
1,982kj
49.7g pro
43.5g cho
8.8g fat
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Thursday

Beef Stroganoff (GF)

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Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,680kJ (401Kcal) 480kJ (115Kcal)
PROTEIN 31.9g 9.1g
FAT, TOTAL 14.2g 4.1g
- SATURATED 4.1g 1.2g
CARBOHYDRATE 35.6g 10.2g
- SUGARS 4.6g 1.3g
SODIUM 354mg 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
1,680kj
31.9g pro
35.6g cho
14.2g fat
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Friday

Cashew Chicken (DF)

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Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,876kJ (448Kcal) 536kJ (128Kcal)
PROTEIN 48.8g 13.9g
FAT, TOTAL 11.2g 3.2g
- SATURATED 2.4g 0.7g
CARBOHYDRATE 35.4g 10.1g
- SUGARS 7.7g 2.2g
SODIUM 461mg 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
1,876kj
48.8g pro
35.4g cho
11.2g 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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,601kJ (382Kcal) 457kJ (109Kcal)
PROTEIN 47.7g 13.6g
FAT, TOTAL 7.6g 2.2g
- SATURATED 2.1g 0.6g
CARBOHYDRATE 29.2g 8.3g
- SUGARS 11.4g 3.3g
SODIUM 480mg 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
1,601kj
47.7g pro
29.2g cho
7.6g fat
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Tuesday

Exotic Asian Beef (GF)

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Exotic Asian Beef (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,435kJ (582Kcal) 696kJ (166Kcal)
PROTEIN 39.5g 11.3g
FAT, TOTAL 29.6g 8.5g
- SATURATED 6.5g 1.9g
CARBOHYDRATE 34.7g 9.9g
- SUGARS 10.8g 3.1g
SODIUM 507mg 145mg

Asian beef stirfry (85%) [vegetables (capsicum, broccoli, onion, spring onion, bamboo shoots), beef mince (33%), sesame oil (soybean oil, sesame oil), garlic, roasted peanuts, ginger, honey, soy sauce (soy, colour (150c), food acid (330)), lime juice (contains antioxidant (300), preservative (223)), coriander, chilli, spice], vermicelli rice noodles (15%).

Nutrition
2,435kj
39.5g pro
34.7g cho
29.6g fat
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Wednesday

Red Thai Curry With Rice (GF) (DF)

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Red Thai Curry With Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,592kJ (380Kcal) 455kJ (109Kcal)
PROTEIN 31.9g 9.1g
FAT, TOTAL 13.9g 4.0g
- SATURATED 7.0g 2.0g
CARBOHYDRATE 29.7g 8.5g
- SUGARS 3.5g 1.0g
SODIUM 550mg 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
1,592kj
31.9g pro
29.7g cho
13.9g fat
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Thursday

Naked Chicken Parmy + Veg (GF)

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Naked Chicken Parmy + Veg (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,337kJ (558Kcal) 668kJ (160Kcal)
PROTEIN 50.9g 14.5g
FAT, TOTAL 27.1g 7.7g
- SATURATED 6.2g 1.8g
CARBOHYDRATE 23.9g 6.8g
- SUGARS 11.7g 3.3g
SODIUM 673mg 192mg

Chicken parmy (53%), [chicken (35%), sauce (tomatoes, tomato paste, bacon (contains preservative (250)), vegetable oil (canola), garlic, herbs and spices), parmesan cheese (contains milk, preservative (200))], vegetables (47%) [sweet potato (contains vegetable oil (canola), salt), broccoli].

This product contains milk products

Nutrition
2,337kj
50.9g pro
23.9g cho
27.1g fat
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Friday

Beef Stroganoff (GF)

x

Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,680kJ (401Kcal) 480kJ (115Kcal)
PROTEIN 31.9g 9.1g
FAT, TOTAL 14.2g 4.1g
- SATURATED 4.1g 1.2g
CARBOHYDRATE 35.6g 10.2g
- SUGARS 4.6g 1.3g
SODIUM 354mg 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
1,680kj
31.9g pro
35.6g cho
14.2g fat
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Meal 4 - Dinner

Monday

Exotic Asian Beef (GF)

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Exotic Asian Beef (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,435kJ (582Kcal) 696kJ (166Kcal)
PROTEIN 39.5g 11.3g
FAT, TOTAL 29.6g 8.5g
- SATURATED 6.5g 1.9g
CARBOHYDRATE 34.7g 9.9g
- SUGARS 10.8g 3.1g
SODIUM 507mg 145mg

Asian beef stirfry (85%) [vegetables (capsicum, broccoli, onion, spring onion, bamboo shoots), beef mince (33%), sesame oil (soybean oil, sesame oil), garlic, roasted peanuts, ginger, honey, soy sauce (soy, colour (150c), food acid (330)), lime juice (contains antioxidant (300), preservative (223)), coriander, chilli, spice], vermicelli rice noodles (15%).

Nutrition
2,435kj
39.5g pro
34.7g cho
29.6g fat
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Tuesday

Yam Bam Chicken (GF)

x

Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,601kJ (382Kcal) 457kJ (109Kcal)
PROTEIN 47.7g 13.6g
FAT, TOTAL 7.6g 2.2g
- SATURATED 2.1g 0.6g
CARBOHYDRATE 29.2g 8.3g
- SUGARS 11.4g 3.3g
SODIUM 480mg 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
1,601kj
47.7g pro
29.2g cho
7.6g fat
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Wednesday

Pork Cassoulet (GF)

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Pork Cassoulet (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,904kJ (455Kcal) 544kJ (130Kcal)
PROTEIN 38.9g 11.1g
FAT, TOTAL 23.1g 6.6g
- SATURATED 6.7g 1.9g
CARBOHYDRATE 18.3g 5.2g
- SUGARS 5.8g 1.7g
SODIUM 546mg 156mg

Pork mince (35%), cannellini beans tinned (28%) (cannellini beans (16%), water, salt, ascorbic acid (300)), tinned tomatoes (tomatoes, acidity regulator (330)), mushrooms, onion, herbs, vegetable oil (canola), garlic, spices, white wine (perservative (220)), balsalmic vinegar (colour (150d), preservative (220)).

This product contains sulphite products

Nutrition
1,904kj
38.9g pro
18.3g cho
23.1g fat
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Thursday

Mexican Chicken Fiesta (GF)

x

Mexican Chicken Fiesta (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,982kJ (473Kcal) 566kJ (135Kcal)
PROTEIN 49.7g 14.2g
FAT, TOTAL 8.8g 2.5g
- SATURATED 1.8g 0.5g
CARBOHYDRATE 43.5g 12.4g
- SUGARS 18.4g 5.3g
SODIUM 366mg 105mg

Chicken Fiesta Sauce (50%) [vegetables (capsicum, sweet potato, brown onion), bean mix [butter beans, chick peas, red kidney beans, baby lima beans), water, sugar, salt, food acid (acetic acid), firming agent (509)], tinned tomatoes (tomatoes, acidity regulator (330)), corn kernels (corn, water, sugar, salt), honey, vegetable oil (canola), spices, ginger, lime juice (antioxidant (300), preservative (223))], chicken (40%), brown rice (10%).

Nutrition
1,982kj
49.7g pro
43.5g cho
8.8g 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: 350g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 1,790kJ (428Kcal) 511kJ (122Kcal)
PROTEIN 29.6g 8.5g
FAT, TOTAL 13.0g 3.7g
- SATURATED 3.7g 1.1g
CARBOHYDRATE 45.1g 12.9g
- SUGARS 11.6g 3.3g
SODIUM 369mg 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
1,790kj
29.6g pro
45.1g cho
13.0g fat
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Totals

Monday

9269kj
191.1g pro
157.1g cho
82.6g fat

Tuesday

8722kj
162.4g pro
182.9g cho
70g fat

Wednesday

8143kj
204.7g pro
129g cho
58.2g fat

Thursday

9323kj
197.3g pro
156.9g cho
81.8g fat

Friday

7968kj
166.8g pro
150.5g cho
65.4g fat

$180 per box - Weekly ongoing orders

(From $9.OO 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.