Meal Plan

Build Muscle Mass

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

Yam Bam Chicken (GF)

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Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,288kJ (547Kcal) 458kJ (109Kcal)
PROTEIN 68.0g 13.6g
FAT, TOTAL 10.9g 2.2g
- SATURATED 3.0g 0.6g
CARBOHYDRATE 41.7g 8.3g
- SUGARS 16.3g 3.3g
SODIUM 685mg 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
2,288kj
68.0g pro
41.7g cho
10.9g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,109kJ (504Kcal) 422kJ (101Kcal)
PROTEIN 28.2g 5.6g
FAT, TOTAL 16.1g 3.2g
- SATURATED 3.5g 0.7g
CARBOHYDRATE 54.8g 11.0g
- SUGARS 14.7g 2.9g
SODIUM 281mg 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
2,109kj
28.2g pro
54.8g cho
16.1g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,557kJ (611Kcal) 511kJ (122Kcal)
PROTEIN 42.3g 8.5g
FAT, TOTAL 18.5g 3.7g
- SATURATED 5.3g 1.1g
CARBOHYDRATE 64.4g 12.9g
- SUGARS 16.6g 3.3g
SODIUM 526mg 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
2,557kj
42.3g pro
64.4g cho
18.5g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,950kJ (705Kcal) 590kJ (141Kcal)
PROTEIN 72.1g 14.4g
FAT, TOTAL 25.7g 5.1g
- SATURATED 6.8g 1.4g
CARBOHYDRATE 42.1g 8.4g
- SUGARS 30.4g 6.1g
SODIUM 698mg 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
2,950kj
72.1g pro
42.1g cho
25.7g fat
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Friday

Beef Stroganoff (GF)

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Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,400kJ (573Kcal) 480kJ (115Kcal)
PROTEIN 45.6g 9.1g
FAT, TOTAL 20.3g 4.1g
- SATURATED 5.8g 1.2g
CARBOHYDRATE 50.9g 10.2g
- SUGARS 6.6g 1.3g
SODIUM 506mg 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
2,400kj
45.6g pro
50.9g cho
20.3g fat
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Meal 2 - Lunch

Monday

Chicken and Bacon Spaghetti Bolognaise (DF)

x

Chicken and Bacon Spaghetti Bolognaise (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,557kJ (611Kcal) 511kJ (122Kcal)
PROTEIN 42.3g 8.5g
FAT, TOTAL 18.5g 3.7g
- SATURATED 5.3g 1.1g
CARBOHYDRATE 64.4g 12.9g
- SUGARS 16.6g 3.3g
SODIUM 526mg 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
2,557kj
42.3g pro
64.4g cho
18.5g fat
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Tuesday

Beef Stroganoff (GF)

x

Beef Stroganoff (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,400kJ (573Kcal) 480kJ (115Kcal)
PROTEIN 45.6g 9.1g
FAT, TOTAL 20.3g 4.1g
- SATURATED 5.8g 1.2g
CARBOHYDRATE 50.9g 10.2g
- SUGARS 6.6g 1.3g
SODIUM 506mg 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
2,400kj
45.6g pro
50.9g cho
20.3g fat
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Wednesday

Honey Soy Beef (GF) (DF)

x

Honey Soy Beef (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,950kJ (705Kcal) 590kJ (141Kcal)
PROTEIN 72.1g 14.4g
FAT, TOTAL 25.7g 5.1g
- SATURATED 6.8g 1.4g
CARBOHYDRATE 42.1g 8.4g
- SUGARS 30.4g 6.1g
SODIUM 698mg 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
2,950kj
72.1g pro
42.1g cho
25.7g fat
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Thursday

Cashew Chicken (DF)

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Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,680kJ (640Kcal) 536kJ (128Kcal)
PROTEIN 69.6g 13.9g
FAT, TOTAL 16.0g 3.2g
- SATURATED 3.4g 0.7g
CARBOHYDRATE 50.5g 10.1g
- SUGARS 10.9g 2.2g
SODIUM 659mg 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
2,680kj
69.6g pro
50.5g cho
16.0g fat
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Friday

Rustic Beef and Vegetables (GF)

x

Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,146kJ (513Kcal) 429kJ (103Kcal)
PROTEIN 47.7g 9.5g
FAT, TOTAL 16.7g 3.3g
- SATURATED 4.6g 0.9g
CARBOHYDRATE 37.0g 7.4g
- SUGARS 20.4g 4.1g
SODIUM 426mg 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
2,146kj
47.7g pro
37.0g cho
16.7g fat
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Meal 3 - Afternoon Tea

Monday

Jimmy's Dirty Rice (GF) (DF)

x

Jimmy's Dirty Rice (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,109kJ (504Kcal) 422kJ (101Kcal)
PROTEIN 28.2g 5.6g
FAT, TOTAL 16.1g 3.2g
- SATURATED 3.5g 0.7g
CARBOHYDRATE 54.8g 11.0g
- SUGARS 14.7g 2.9g
SODIUM 281mg 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
2,109kj
28.2g pro
54.8g cho
16.1g fat
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Tuesday

Cashew Chicken (DF)

x

Cashew Chicken (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,680kJ (640Kcal) 536kJ (128Kcal)
PROTEIN 69.6g 13.9g
FAT, TOTAL 16.0g 3.2g
- SATURATED 3.4g 0.7g
CARBOHYDRATE 50.5g 10.1g
- SUGARS 10.9g 2.2g
SODIUM 659mg 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
2,680kj
69.6g pro
50.5g cho
16.0g 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: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,327kJ (556Kcal) 465kJ (111Kcal)
PROTEIN 50.3g 10.1g
FAT, TOTAL 11.9g 2.4g
- SATURATED 4.0g 0.8g
CARBOHYDRATE 57.0g 11.4g
- SUGARS 11.2g 2.2g
SODIUM 861mg 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
2,327kj
50.3g pro
57.0g cho
11.9g fat
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Thursday

Honey Mustard Chicken (GF)

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Honey Mustard Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,013kJ (481Kcal) 403kJ (96Kcal)
PROTEIN 82.2g 16.4g
FAT, TOTAL 9.2g 1.8g
- SATURATED 2.0g 0.4g
CARBOHYDRATE 26.0g 5.2g
- SUGARS 13.9g 2.8g
SODIUM 270mg 54mg

Honey mustard chicken (60%) [chicken (48%), seeded mustard (7%) (water, mustard seed, sugar, acidity regulator (acetic acid), herbs and spices, garlic), honey (2.7%), vinegar, water], broccoli (25%), mashed potato [potato (14%), almond milk].

Nutrition
2,013kj
82.2g pro
26.0g cho
9.2g fat
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Friday

Satay Chicken (GF) (DF)

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Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,041kJ (726Kcal) 608kJ (145Kcal)
PROTEIN 77.6g 15.5g
FAT, TOTAL 23.4g 4.7g
- SATURATED 7.0g 1.4g
CARBOHYDRATE 46.9g 9.4g
- SUGARS 4.0g 0.8g
SODIUM 679mg 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
3,041kj
77.6g pro
46.9g cho
23.4g fat
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Meal 4 - Dinner

Monday

Honey Mustard Chicken (GF)

x

Honey Mustard Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,013kJ (481Kcal) 403kJ (96Kcal)
PROTEIN 82.2g 16.4g
FAT, TOTAL 9.2g 1.8g
- SATURATED 2.0g 0.4g
CARBOHYDRATE 26.0g 5.2g
- SUGARS 13.9g 2.8g
SODIUM 270mg 54mg

Honey mustard chicken (60%) [chicken (48%), seeded mustard (7%) (water, mustard seed, sugar, acidity regulator (acetic acid), herbs and spices, garlic), honey (2.7%), vinegar, water], broccoli (25%), mashed potato [potato (14%), almond milk].

Nutrition
2,013kj
82.2g pro
26.0g cho
9.2g fat
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Tuesday

Hungarian Goulash (GF) (DF)

x

Hungarian Goulash (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,327kJ (556Kcal) 465kJ (111Kcal)
PROTEIN 50.3g 10.1g
FAT, TOTAL 11.9g 2.4g
- SATURATED 4.0g 0.8g
CARBOHYDRATE 57.0g 11.4g
- SUGARS 11.2g 2.2g
SODIUM 861mg 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
2,327kj
50.3g pro
57.0g cho
11.9g fat
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Wednesday

Rustic Beef and Vegetables (GF)

x

Rustic Beef and Vegetables (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,146kJ (513Kcal) 429kJ (103Kcal)
PROTEIN 47.7g 9.5g
FAT, TOTAL 16.7g 3.3g
- SATURATED 4.6g 0.9g
CARBOHYDRATE 37.0g 7.4g
- SUGARS 20.4g 4.1g
SODIUM 426mg 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
2,146kj
47.7g pro
37.0g cho
16.7g fat
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Thursday

Satay Chicken (GF) (DF)

x

Satay Chicken (GF) (DF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 3,041kJ (726Kcal) 608kJ (145Kcal)
PROTEIN 77.6g 15.5g
FAT, TOTAL 23.4g 4.7g
- SATURATED 7.0g 1.4g
CARBOHYDRATE 46.9g 9.4g
- SUGARS 4.0g 0.8g
SODIUM 679mg 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
3,041kj
77.6g pro
46.9g cho
23.4g fat
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Friday

Yam Bam Chicken (GF)

x

Yam Bam Chicken (GF)

NUTRITION INFORMATION
Servings per package: 1
Serving size: 500g
  Average Quantity per Serving Average Quantity per 100g
ENERGY 2,288kJ (547Kcal) 458kJ (109Kcal)
PROTEIN 68.0g 13.6g
FAT, TOTAL 10.9g 2.2g
- SATURATED 3.0g 0.6g
CARBOHYDRATE 41.7g 8.3g
- SUGARS 16.3g 3.3g
SODIUM 685mg 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
2,288kj
68.0g pro
41.7g cho
10.9g fat
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Totals

Monday

9997kj
245.3g pro
191.6g cho
67.8g fat

Tuesday

10936kj
219.6g pro
248.8g cho
72.9g fat

Wednesday

11320kj
233.8g pro
207.2g cho
94.4g fat

Thursday

12024kj
322.9g pro
172.2g cho
95.9g fat

Friday

11295kj
272.2g pro
207.5g cho
78.4g fat

$200 per box - Weekly

(From $1O.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.