Generating your plan

Balance

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Tips towards your goal

  • Higher protein intakes can result in increased fat loss and assist with lean body mass retention
  • Protein suppresses ghrelin (the satiety hormone)
  • For Maximal Hypertrophy (in conjunction with weight training) it may be beneficial to have up to 4-6 serves of protein per day during calorie surplus/maintenance
  • We suggest carbohydrate with protein prior to workout
  • Vary protein, carbohydrate and fat sources to assist with compliance when on a deficit
  • Ensure adequate fibre intake
  • Ensure adequate water consumption 3-4litres is a good starting point if you are beginning to increase this daily)

Meal 1

  • COCONUT CURRY CHICKEN
    DF GF NF
    COCONUT CURRY CHICKEN

    327 cal

    35g 8g 26g
    $9.90

Meal 2

  • BUTTER CHICKEN
    GF NF
    BUTTER CHICKEN

    260 cal

    35g 7g 8g
    $9.90

Meal 3

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Meal 4

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Meal 5

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Breakfast

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Snacks

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Meal 1

  • SPAGHETTI BOLOGNESE
    NF
    SPAGHETTI BOLOGNESE

    470 cal

    39g 12g 46G
    $8.50

Meal 2

  • COCONUT CURRY CHICKEN
    DF GF NF
    COCONUT CURRY CHICKEN

    327 cal

    35g 8g 26g
    $9.90

Meal 3

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Meal 4

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Meal 5

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Breakfast

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Snacks

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Complete your day

continue planning your week

Meal 1

  • LEMON BASA
    DF GF NF
    LEMON BASA

    189 cal

    29g 5g 4g
    $9.90

Meal 2

  • SPAGHETTI BOLOGNESE
    NF
    SPAGHETTI BOLOGNESE

    470 cal

    39g 12g 46G
    $8.50

Meal 3

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Meal 4

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Meal 5

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Breakfast

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Snacks

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Complete your day

continue planning your week

Meal 1

  • CHILLI CON CARNE
    DF GF NF
    CHILLI CON CARNE

    378 cal

    47.8g 11.9g 15.7g
    $9.90

Meal 2

  • LEMON BASA
    DF GF NF
    LEMON BASA

    189 cal

    29g 5g 4g
    $9.90

Meal 3

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Meal 4

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Meal 5

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Breakfast

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Snacks

  • Click edit to choose your snacks

Complete your day

continue planning your week

Meal 1

  • ROSEMARY ROAST CHICKEN
    DF GF NF
    ROSEMARY ROAST CHICKEN

    315 cal

    36g 4.5g 28.5G
    $9.90

Meal 2

  • CHILLI CON CARNE
    DF GF NF
    CHILLI CON CARNE

    378 cal

    47.8g 11.9g 15.7g
    $9.90

Meal 3

  • Click edit to choose your breakfast

Meal 4

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Meal 5

  • Click edit to choose your breakfast

Breakfast

  • Click edit to choose your breakfast

Snacks

  • Click edit to choose your snacks

Complete your day

Tips towards your goal

  • Higher protein intakes can result in increased fat loss and assist with lean body mass retention
  • Protein suppresses ghrelin (the satiety hormone)
  • For Maximal Hypertrophy (in conjunction with weight training) it may be beneficial to have up to 4-6 serves of protein per day during calorie surplus/maintenance
  • We suggest carbohydrate with protein prior to workout
  • Vary protein, carbohydrate and fat sources to assist with compliance when on a deficit
  • Ensure adequate fibre intake
  • Ensure adequate water consumption 3-4litres is a good starting point if you are beginning to increase this daily)

Meal

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Current option

    more lunch options

    • COTTAGE PIE
      GF NF
      COTTAGE PIE

      286 cal

      32g 9g 17g
      $9.90
    • BUTTER CHICKEN
      GF NF
      BUTTER CHICKEN

      260 cal

      35g 7g 8g
      $9.90
    • COCONUT CURRY CHICKEN
      DF GF NF
      COCONUT CURRY CHICKEN

      327 cal

      35g 8g 26g
      $9.90
    • SPAGHETTI BOLOGNESE
      NF
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $8.50
    • LEMON BASA
      DF GF NF
      LEMON BASA

      189 cal

      29g 5g 4g
      $9.90
    • CHILLI CON CARNE
      DF GF NF
      CHILLI CON CARNE

      378 cal

      47.8g 11.9g 15.7g
      $9.90
    • ROSEMARY ROAST CHICKEN
      DF GF NF
      ROSEMARY ROAST CHICKEN

      315 cal

      36g 4.5g 28.5G
      $9.90
    • PULLED ROAST BEEF
      GF NF
      PULLED ROAST BEEF

      320 cal

      34.2g 6.0g 26.8g
      $11.90
    • STEAK DIANE
      NF
      STEAK DIANE

      339 cal

      45 10g 13g
      $11.90
    • BURRITO BOWL
      GF NF
      BURRITO BOWL

      475 cal

      36.8g 6.3g 62.6g
      $9.90
    • CASHEW CHICKEN
      DF
      CASHEW CHICKEN

      531 cal

      39.1g 15.7g 53g
      $9.90
    • SALSA BASA
      DF GF NF
      SALSA BASA

      275 cal

      29g 4g 28G
      $9.90
    • BEEF FAJITAS
      DF GF NF
      BEEF FAJITAS

      519 cal

      47.5g 9g 56.2g
      $11.90
    • CHICKEN FLORENTINE
      GF NF
      CHICKEN FLORENTINE

      500 cal

      38.7g 19.1g 42.8g
      $9.90
    • STEAK AND MUSHROOM
      DF GF NF
      STEAK AND MUSHROOM

      265 cal

      39.1g 6.5g 8.9g
      $11.90
    • GARLIC CHICKEN
      GF NF
      GARLIC CHICKEN

      318 cal

      34.7g 6.7g 26.4g
      $9.90
    • HONEY MUSTARD CHICKEN
      GF NF
      HONEY MUSTARD CHICKEN

      454 cal

      36g 21.1g 27g
      $9.90
    • MIDDLE EASTERN LAMB
      DF GF NF
      MIDDLE EASTERN LAMB

      492 cal

      41.5g 12.4g 49.8g
      $11.90
    • PEPPER STEAK
      GF NF
      PEPPER STEAK

      399 cal

      44.4g 9.8g 26.8g
      $11.90
    • GREEK LAMB
      GF NF
      GREEK LAMB

      449 cal

      45.9g 17g 25.1g
      $11.90
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      607 cal

      35.8g 15.9g 75.8g
      $9.90
    • RED PEPPER BARRAMUNDI
      DF GF NF
      RED PEPPER BARRAMUNDI

      229 cal

      33.4g 2.7g 13.9g
      $11.90
    • THAI PANANG CHICKEN CURRY
      DF GF NF
      THAI PANANG CHICKEN CURRY

      538 cal

      43.5g 19.2g 44.1g
      $9.90
    • SALSA CHICKEN
      GF NF
      SALSA CHICKEN

      cal

      $9.90

    Breakfast

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      Snacks

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