Generating your plan

Balance

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

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

  • MISO SALMON
    DF NF
    MISO SALMON

    464 cal

    32.3g 15.6g 45.2g
    $11.90

Meal 2

  • MIDDLE EASTERN LAMB
    DF GF NF
    MIDDLE EASTERN LAMB

    492 cal

    41.5g 12.4g 49.8g
    $11.90

Meal 3

  • Click edit to choose your breakfast

Meal 4

  • Click edit to choose your breakfast

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

continue planning your week

Meal 1

  • GREEK LAMB
    GF NF
    GREEK LAMB

    449 cal

    45.9g 17g 25.1g
    $11.90

Meal 2

  • MISO SALMON
    DF NF
    MISO SALMON

    464 cal

    32.3g 15.6g 45.2g
    $11.90

Meal 3

  • Click edit to choose your breakfast

Meal 4

  • Click edit to choose your breakfast

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

continue planning your week

Meal 1

  • RED PEPPER BARRAMUNDI
    DF GF NF
    RED PEPPER BARRAMUNDI

    229 cal

    33.4g 2.7g 13.9g
    $11.90

Meal 2

  • GREEK LAMB
    GF NF
    GREEK LAMB

    449 cal

    45.9g 17g 25.1g
    $11.90

Meal 3

  • Click edit to choose your breakfast

Meal 4

  • Click edit to choose your breakfast

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

continue planning your week

Meal 1

  • PEPPER STEAK
    GF NF
    PEPPER STEAK

    399 cal

    44.4g 9.8g 26.8g
    $11.90

Meal 2

  • RED PEPPER BARRAMUNDI
    DF GF NF
    RED PEPPER BARRAMUNDI

    229 cal

    33.4g 2.7g 13.9g
    $11.90

Meal 3

  • Click edit to choose your breakfast

Meal 4

  • Click edit to choose your breakfast

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

continue planning your week

Meal 1

  • SALSA CHICKEN
    GF NF
    SALSA CHICKEN

    cal

    $9.90

Meal 2

  • PEPPER STEAK
    GF NF
    PEPPER STEAK

    399 cal

    44.4g 9.8g 26.8g
    $11.90

Meal 3

  • Click edit to choose your breakfast

Meal 4

  • Click edit to choose your breakfast

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

continue planning your week

Meal 1

  • STEAK AND MUSHROOM
    DF GF NF
    STEAK AND MUSHROOM

    265 cal

    39.1g 6.5g 8.9g
    $11.90

Meal 2

  • SALSA CHICKEN
    GF NF
    SALSA CHICKEN

    cal

    $9.90

Meal 3

  • Click edit to choose your breakfast

Meal 4

  • Click edit to choose your breakfast

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

Save

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
    • MASSAMAN BEEF
      GF NF
      MASSAMAN BEEF

      397 cal

      38.9g 10g 33g
      $11.90
    • 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
    • THAI GREEN CURRY
      DF GF NF
      THAI GREEN CURRY

      282 cal

      41g 10g 4G
      $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
    • TERIYAKI POKE BOWL
      DF NF
      TERIYAKI POKE BOWL

      547 cal

      34.6g 14.2g 64.6g
      $11.90
    • SALSA BASA
      DF GF NF
      SALSA BASA

      275 cal

      29g 4g 28G
      $9.90
    • CASHEW CHICKEN
      DF
      CASHEW CHICKEN

      531 cal

      39.1g 15.7g 53g
      $9.90
    • BEEF FAJITAS
      DF GF NF
      BEEF FAJITAS

      519 cal

      47.5g 9g 56.2g
      $11.90
    • CHAR SIU CHICKEN
      DF NF
      CHAR SIU CHICKEN

      418 cal

      36.7g 3.2g 56.2g
      $9.90
    • GARLIC CHICKEN
      GF NF
      GARLIC CHICKEN

      318 cal

      34.7g 6.7g 26.4g
      $9.90
    • STEAK AND MUSHROOM
      DF GF NF
      STEAK AND MUSHROOM

      265 cal

      39.1g 6.5g 8.9g
      $11.90
    • PULLED BEEF ROGAN JOSH
      DF GF
      PULLED BEEF ROGAN JOSH

      366 cal

      36.6g 5.7g 40.2g
      $11.90
    • 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
    • MISO SALMON
      DF NF
      MISO SALMON

      464 cal

      32.3g 15.6g 45.2g
      $11.90
    • GREEK LAMB
      GF NF
      GREEK LAMB

      449 cal

      45.9g 17g 25.1g
      $11.90
    • RED PEPPER BARRAMUNDI
      DF GF NF
      RED PEPPER BARRAMUNDI

      229 cal

      33.4g 2.7g 13.9g
      $11.90
    • PEPPER STEAK
      GF NF
      PEPPER STEAK

      399 cal

      44.4g 9.8g 26.8g
      $11.90
    • SALSA CHICKEN
      GF NF
      SALSA CHICKEN

      cal

      $9.90

    Breakfast

    Save

    Current option

      more breakfast options

      Snacks

      Save

      Current option

        more snacks options

        Creating your plan

        Please select atleast 5 meals

        refer

        Spread the word Get free food!

        Give your mates a FREE MEAL & spread the word on GMD! When they make a purchase using the unique link below, you’ll score up to five FREE MEALS too!

        Refer 1

        One free meal

        Refer 2

        Two free meals

        Refer 2

        Five free meals

        The product is out of stock. Please check later..

        Minimum of 5 meals to checkout

        Not including breakfast or snacks.