Generating your plan

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)
  • We suggest carbohydrate with protein prior to workout
  • Vary protein, carbohydrate and fat sources to assist with compliance when in a deficit
  • Don’t cut out the foods you love entirely, just limit them. This will assist with compliance when in a deficit
  • Ensure adequate fibre intake
  • Water is imperative for weight loss (3-4litres is a good starting point if you are beginning to increase this daily)
2 Meal Plan
3 Checkout

DAY 1

0
Cal
  • 0g
    Protein
  • 0g
    Carbs
  • 0g
    Fat

Meal 1

  • COCONUT CURRY CHICKEN
    DF GF NF
    35g 8g 26g
    COCONUT CURRY CHICKEN
    327 CAL / 35g PRO / 26g CARBS / 8g FAT

Meal 2

  • SPAGHETTI BOLOGNESE
    NF
    39g 12g 46G
    SPAGHETTI BOLOGNESE
    470 CAL / 39g PRO / 46G CARBS / 12g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 2

0
Cal
  • 0g
    Protein
  • 0g
    Carbs
  • 0g
    Fat

Meal 1

  • LEMON BASA
    $10.90
    LEMON BASA
    DF GF NF
    29g 5g 4g
    LEMON BASA
    189 CAL / 29g PRO / 4g CARBS / 5g FAT

Meal 2

  • COCONUT CURRY CHICKEN
    DF GF NF
    35g 8g 26g
    COCONUT CURRY CHICKEN
    327 CAL / 35g PRO / 26g CARBS / 8g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 3

0
Cal
  • 0g
    Protein
  • 0g
    Carbs
  • 0g
    Fat

Meal 1

  • CHILLI CON CARNE
    DF GF NF
    47.8g 11.9g 15.7g
    CHILLI CON CARNE
    378 CAL / 47.8g PRO / 15.7g CARBS / 11.9g FAT

Meal 2

  • LEMON BASA
    $10.90
    LEMON BASA
    DF GF NF
    29g 5g 4g
    LEMON BASA
    189 CAL / 29g PRO / 4g CARBS / 5g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 4

0
Cal
  • 0g
    Protein
  • 0g
    Carbs
  • 0g
    Fat

Meal 1

  • PULLED ROAST BEEF
    GF NF
    34.2g 6.0g 26.8g
    PULLED ROAST BEEF
    320 CAL / 34.2g PRO / 26.8g CARBS / 6.0g FAT

Meal 2

  • CHILLI CON CARNE
    DF GF NF
    47.8g 11.9g 15.7g
    CHILLI CON CARNE
    378 CAL / 47.8g PRO / 15.7g CARBS / 11.9g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 5

0
Cal
  • 0g
    Protein
  • 0g
    Carbs
  • 0g
    Fat

Meal 1

  • ROSEMARY ROAST CHICKEN
    DF GF NF
    36g 4.5g 28.5G
    ROSEMARY ROAST CHICKEN
    315 CAL / 36g PRO / 28.5G CARBS / 4.5g FAT

Meal 2

  • PULLED ROAST BEEF
    GF NF
    34.2g 6.0g 26.8g
    PULLED ROAST BEEF
    320 CAL / 34.2g PRO / 26.8g CARBS / 6.0g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 6

0
Cal
  • 0g
    Protein
  • 0g
    Carbs
  • 0g
    Fat

Meal 1

  • STEAK DIANE
    $11.90
    STEAK DIANE
    NF
    45 10g 13g
    STEAK DIANE
    339 CAL / 45 PRO / 13g CARBS / 10g FAT

Meal 2

  • ROSEMARY ROAST CHICKEN
    DF GF NF
    36g 4.5g 28.5G
    ROSEMARY ROAST CHICKEN
    315 CAL / 36g PRO / 28.5G CARBS / 4.5g FAT

Meal 3

Meal 4

Meal 5

Breakfast

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)
Total $0

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Meal

Breakfast

Snacks

Save
  • COTTAGE PIE
    GF NF
    COTTAGE PIE

    286 cal

    32g 9g 17g
    $10.90
  • BUTTER CHICKEN
    GF NF
    BUTTER CHICKEN

    260 cal

    35g 7g 8g
    $10.90
  • SPAGHETTI BOLOGNESE
    NF
    SPAGHETTI BOLOGNESE

    470 cal

    39g 12g 46G
    $10.90
  • COCONUT CURRY CHICKEN
    DF GF NF
    COCONUT CURRY CHICKEN

    327 cal

    35g 8g 26g
    $10.90
  • LEMON BASA
    DF GF NF
    LEMON BASA

    189 cal

    29g 5g 4g
    $10.90
  • CHILLI CON CARNE
    DF GF NF
    CHILLI CON CARNE

    378 cal

    47.8g 11.9g 15.7g
    $10.90
  • PULLED ROAST BEEF
    GF NF
    PULLED ROAST BEEF

    320 cal

    34.2g 6.0g 26.8g
    $11.90
  • ROSEMARY ROAST CHICKEN
    DF GF NF
    ROSEMARY ROAST CHICKEN

    315 cal

    36g 4.5g 28.5G
    $10.90
  • STEAK DIANE
    NF
    STEAK DIANE

    339 cal

    45 10g 13g
    $11.90
  • CASHEW CHICKEN
    DF
    CASHEW CHICKEN

    531 cal

    39.1g 15.7g 53g
    $10.90
  • BEEF FAJITAS
    DF GF NF
    BEEF FAJITAS

    519 cal

    47.5g 9g 56.2g
    $11.90
  • PEPPER STEAK
    GF NF
    PEPPER STEAK

    399 cal

    44.4g 9.8g 26.8g
    $11.90
  • STEAK AND MUSHROOM
    DF GF NF
    STEAK AND MUSHROOM

    cal

    $11.90
  • THAI PANANG CHICKEN CURRY
    DF GF NF
    THAI PANANG CHICKEN CURRY

    538 cal

    43.5g 19.2g 44.1g
    $10.90
  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    607 cal

    35.8g 15.9g 75.8g
    $10.90
  • GARLIC CHICKEN
    GF NF
    GARLIC CHICKEN

    318 cal

    34.7g 6.7g 26.4g
    $10.90
  • CHICKEN PAD THAI
    DF
    CHICKEN PAD THAI

    305 cal

    33.3G 4.5G 31g
    $10.90
  • BURRITO BOWL
    GF NF
    BURRITO BOWL

    475 cal

    36.8g 6.3g 62.6g
    $10.90
  • TERIYAKI POKE BOWL
    DF NF
    TERIYAKI POKE BOWL

    cal

    $12.90
  • GREEK LAMB
    GF NF
    GREEK LAMB

    449 cal

    45.9g 17g 25.1g
    $11.90
  • HONEY MUSTARD CHICKEN
    GF NF
    HONEY MUSTARD CHICKEN

    454 cal

    36g 21.1g 27g
    $10.90
  • MISO SALMON
    DF NF
    MISO SALMON

    464 cal

    32g 16g 45g
    $12.90

Meal

Save

Current option

    more lunch options

    • COTTAGE PIE
      GF NF
      COTTAGE PIE

      286 cal

      32g 9g 17g
      $10.90
    • BUTTER CHICKEN
      GF NF
      BUTTER CHICKEN

      260 cal

      35g 7g 8g
      $10.90
    • SPAGHETTI BOLOGNESE
      NF
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $10.90
    • COCONUT CURRY CHICKEN
      DF GF NF
      COCONUT CURRY CHICKEN

      327 cal

      35g 8g 26g
      $10.90
    • LEMON BASA
      DF GF NF
      LEMON BASA

      189 cal

      29g 5g 4g
      $10.90
    • CHILLI CON CARNE
      DF GF NF
      CHILLI CON CARNE

      378 cal

      47.8g 11.9g 15.7g
      $10.90
    • PULLED ROAST BEEF
      GF NF
      PULLED ROAST BEEF

      320 cal

      34.2g 6.0g 26.8g
      $11.90
    • ROSEMARY ROAST CHICKEN
      DF GF NF
      ROSEMARY ROAST CHICKEN

      315 cal

      36g 4.5g 28.5G
      $10.90
    • STEAK DIANE
      NF
      STEAK DIANE

      339 cal

      45 10g 13g
      $11.90
    • CASHEW CHICKEN
      DF
      CASHEW CHICKEN

      531 cal

      39.1g 15.7g 53g
      $10.90
    • BEEF FAJITAS
      DF GF NF
      BEEF FAJITAS

      519 cal

      47.5g 9g 56.2g
      $11.90
    • PEPPER STEAK
      GF NF
      PEPPER STEAK

      399 cal

      44.4g 9.8g 26.8g
      $11.90
    • STEAK AND MUSHROOM
      DF GF NF
      STEAK AND MUSHROOM

      cal

      $11.90
    • THAI PANANG CHICKEN CURRY
      DF GF NF
      THAI PANANG CHICKEN CURRY

      538 cal

      43.5g 19.2g 44.1g
      $10.90
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      607 cal

      35.8g 15.9g 75.8g
      $10.90
    • GARLIC CHICKEN
      GF NF
      GARLIC CHICKEN

      318 cal

      34.7g 6.7g 26.4g
      $10.90
    • CHICKEN PAD THAI
      DF
      CHICKEN PAD THAI

      305 cal

      33.3G 4.5G 31g
      $10.90
    • BURRITO BOWL
      GF NF
      BURRITO BOWL

      475 cal

      36.8g 6.3g 62.6g
      $10.90
    • TERIYAKI POKE BOWL
      DF NF
      TERIYAKI POKE BOWL

      cal

      $12.90
    • GREEK LAMB
      GF NF
      GREEK LAMB

      449 cal

      45.9g 17g 25.1g
      $11.90
    • HONEY MUSTARD CHICKEN
      GF NF
      HONEY MUSTARD CHICKEN

      454 cal

      36g 21.1g 27g
      $10.90
    • MISO SALMON
      DF NF
      MISO SALMON

      464 cal

      32g 16g 45g
      $12.90

    Breakfast

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      Snacks

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      Current option

        more snacks options