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Generating your plan

Balance

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

  • SPAGHETTI BOLOGNESE
    NF
    SPAGHETTI BOLOGNESE

    470 cal

    39g 12g 46G
    $8.50

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

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Meal 1

  • THAI GREEN CURRY
    DF GF NF
    THAI GREEN CURRY

    282 cal

    41g 10g 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

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Meal 1

  • MASSAMAN BEEF
    GF NF
    MASSAMAN BEEF

    397 cal

    38.9g 10g 33g
    $11.90

Meal 2

  • THAI GREEN CURRY
    DF GF NF
    THAI GREEN CURRY

    282 cal

    41g 10g 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

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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

  • MASSAMAN BEEF
    GF NF
    MASSAMAN BEEF

    397 cal

    38.9g 10g 33g
    $11.90

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

  • CHILLI CON CARNE
    DF GF NF
    CHILLI CON CARNE

    378 cal

    47.8g 11.9g 15.7g
    $9.90

Meal 2

  • ROSEMARY ROAST CHICKEN
    DF GF NF
    ROSEMARY ROAST CHICKEN

    315 cal

    36g 4.5g 28.5G
    $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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    more lunch options

    • PEPPERBERRY BEEF
      GF NF
      PEPPERBERRY BEEF

      360 cal

      31.2g 11.1g 29.7g
      $11.90
    • SATAY CHICKEN
      GF
      SATAY CHICKEN

      322 cal

      39g 13g 6g
      $9.90
    • 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
    • LEMON BASA
      DF GF NF
      LEMON BASA

      189 cal

      29g 5g 4g
      $9.90
    • SPAGHETTI BOLOGNESE
      NF
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $8.50
    • THAI GREEN CURRY
      DF GF NF
      THAI GREEN CURRY

      282 cal

      41g 10g 4G
      $9.90
    • MASSAMAN BEEF
      GF NF
      MASSAMAN BEEF

      397 cal

      38.9g 10g 33g
      $11.90
    • ROSEMARY ROAST CHICKEN
      DF GF NF
      ROSEMARY ROAST CHICKEN

      315 cal

      36g 4.5g 28.5G
      $9.90
    • CHILLI CON CARNE
      DF GF NF
      CHILLI CON CARNE

      378 cal

      47.8g 11.9g 15.7g
      $9.90
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      406 cal

      33g 6g 52g
      $9.90
    • PULLED ROAST BEEF
      GF NF
      PULLED ROAST BEEF

      320 cal

      34.2g 6.0g 26.8g
      $11.90
    • BEEF GOULASH
      DF GF NF
      BEEF GOULASH

      260 cal

      36g 6g 13g
      $11.90
    • SALSA BASA
      DF GF NF
      SALSA BASA

      275 cal

      29g 4g 28G
      $9.90
    • SWEET FUSION BEEF
      DF NF
      SWEET FUSION BEEF

      501 cal

      37.4 14.2 52.4
      $11.90
    • BEETROOT & FETA LAMB
      GF NF
      BEETROOT & FETA LAMB

      363 cal

      34.4g 11.1g 27.6g
      $11.90
    • BURRITO BOWL
      GF NF
      BURRITO BOWL

      475 cal

      36.8g 6.3g 62.6g
      $9.90
    • HOMESTYLE LAMB
      DF NF
      HOMESTYLE LAMB

      308 cal

      32.3g 5.8g 26.7g
      $11.90
    • TERIYAKI POKE BOWL
      DF NF
      TERIYAKI POKE BOWL

      547 cal

      34.6g 14.2g 64.6g
      $11.90
    • BUFFALO CHICKEN
      DF GF NF
      BUFFALO CHICKEN

      248 cal

      32.2g 5.7g 11.9g
      $9.90
    • SALSA CHICKEN
      GF NF
      SALSA CHICKEN

      425 cal

      36.7g 3.4g 57.7g
      $9.90
    • STEAK DIANE
      NF
      STEAK DIANE

      339 cal

      45 10g 13g
      $11.90
    • FISH AND CHIPS
      GF NF
      FISH AND CHIPS

      366 cal

      43g 8.8g 25.1g
      $11.90
    • GARLIC CHICKEN
      GF NF
      GARLIC CHICKEN

      318 cal

      34.7g 6.7g 26.4g
      $9.90
    • THAI BARRAMUNDI
      DF GF NF
      THAI BARRAMUNDI

      361 cal

      42.1g 13.6g 13.2g
      $11.90

    Breakfast

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      Snacks

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        Creating your plan

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