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

  • JAPANESE BEEF BOWL
    DF NF
    45g 14.7g 62g
    JAPANESE BEEF BOWL
    576 CAL / 45g PRO / 62g CARBS / 14.7g FAT

Meal 2

  • BEEF ROGAN JOSH
    DF GF
    52.8g 8.2g 40.3g
    BEEF ROGAN JOSH
    366 CAL / 52.8g PRO / 40.3g CARBS / 8.2g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 2

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

Meal 1

  • THAI CHILLI BASIL BEEF
    DF NF
    43.7g 4.7g 49.4g
    THAI CHILLI BASIL BEEF
    430 CAL / 43.7g PRO / 49.4g CARBS / 4.7g FAT

Meal 2

  • JAPANESE BEEF BOWL
    DF NF
    45g 14.7g 62g
    JAPANESE BEEF BOWL
    576 CAL / 45g PRO / 62g CARBS / 14.7g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 3

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

Meal 1

  • LEMON BASA
    $10.90
    LEMON BASA
    DF GF NF
    LEMON BASA
    CAL / PRO / CARBS / FAT

Meal 2

  • THAI CHILLI BASIL BEEF
    DF NF
    43.7g 4.7g 49.4g
    THAI CHILLI BASIL BEEF
    430 CAL / 43.7g PRO / 49.4g CARBS / 4.7g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 4

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

Meal 1

  • SMOKED SALMON PASTA
    NF
    35.2g 17.7g 62g
    SMOKED SALMON PASTA
    574 CAL / 35.2g PRO / 62g CARBS / 17.7g FAT

Meal 2

  • LEMON BASA
    $10.90
    LEMON BASA
    DF GF NF
    LEMON BASA
    CAL / PRO / CARBS / FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 5

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

Meal 1

  • PHILLY CHEESESTEAK
    GF NF
    65g 13.6g 27.2g
    PHILLY CHEESESTEAK
    509 CAL / 65g PRO / 27.2g CARBS / 13.6g FAT

Meal 2

  • SMOKED SALMON PASTA
    NF
    35.2g 17.7g 62g
    SMOKED SALMON PASTA
    574 CAL / 35.2g PRO / 62g CARBS / 17.7g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 6

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

Meal 1

  • CHICKEN SINGAPORE NOODLES
    DF
    36.6g 5.3g 42g
    CHICKEN SINGAPORE NOODLES
    378 CAL / 36.6g PRO / 42g CARBS / 5.3g FAT

Meal 2

  • PHILLY CHEESESTEAK
    GF NF
    65g 13.6g 27.2g
    PHILLY CHEESESTEAK
    509 CAL / 65g PRO / 27.2g CARBS / 13.6g 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

ACKNOWLEDGEMENT OF COUNTRY

We acknowledge the Traditional Custodians of the ACT, the Ngunnawal people. We acknowledge and respect their continuing culture and the contribution they make to the life of this city and this region.

Meal

Breakfast

Snacks

Save
  • COTTAGE PIE
    GF NF
    COTTAGE PIE

    286 cal

    32g 9g 17g
    $10.90
  • MASSAMAN BEEF
    GF NF
    MASSAMAN BEEF

    397 cal

    38.9g 10g 33g
    $12.50
  • SPAGHETTI BOLOGNESE
    NF
    SPAGHETTI BOLOGNESE

    470 cal

    39g 12g 46G
    $10.90
  • CHICKEN PAD THAI
    DF
    CHICKEN PAD THAI

    305 cal

    33.3G 4.5G 31g
    $10.90
  • PULLED ROAST BEEF
    GF NF
    PULLED ROAST BEEF

    320 cal

    34.2g 6.0g 26.8g
    $11.90
  • COCONUT CURRY CHICKEN
    DF GF NF
    COCONUT CURRY CHICKEN

    327 cal

    35g 8g 26g
    $10.90
  • STEAK DIANE
    NF
    STEAK DIANE

    339 cal

    45 10g 13g
    $11.90
  • PEPPER STEAK
    GF NF
    PEPPER STEAK

    399 cal

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

    356 cal

    42.5g 6.6g 27g
    $11.90
  • SATAY CHICKEN
    DF GF
    SATAY CHICKEN

    476 cal

    42.7g 10g 49.4g
    $10.90
  • CLASSIC BUTTER CHICKEN
    GF
    CLASSIC BUTTER CHICKEN

    574 cal

    40.5g 21.5g 51g
    $10.90
  • BEEF STROGANOFF & MASH
    GF NF
    BEEF STROGANOFF & MASH

    406 cal

    41.5g 10.8g 32.2g
    $11.90
  • MONGOLIAN BEEF
    DF
    MONGOLIAN BEEF

    509 cal

    41.8g 3.7g 72.6g
    $12.50
  • BEEF ROGAN JOSH
    DF GF
    BEEF ROGAN JOSH

    366 cal

    52.8g 8.2g 40.3g
    $11.90
  • JAPANESE BEEF BOWL
    DF NF
    JAPANESE BEEF BOWL

    576 cal

    45g 14.7g 62g
    $12.50
  • THAI CHILLI BASIL BEEF
    DF NF
    THAI CHILLI BASIL BEEF

    430 cal

    43.7g 4.7g 49.4g
    $11.90
  • LEMON BASA
    DF GF NF
    LEMON BASA

    cal

    $10.90
  • SMOKED SALMON PASTA
    NF
    SMOKED SALMON PASTA

    574 cal

    35.2g 17.7g 62g
    $13.90
  • PHILLY CHEESESTEAK
    GF NF
    PHILLY CHEESESTEAK

    509 cal

    65g 13.6g 27.2g
    $12.90
  • CHICKEN SINGAPORE NOODLES
    DF
    CHICKEN SINGAPORE NOODLES

    378 cal

    36.6g 5.3g 42g
    $10.90
  • CHICKEN POKE BOWL
    DF NF
    CHICKEN POKE BOWL

    528 cal

    36g 13.6g 62g
    $11.90
  • GREEK LAMB
    GF NF
    GREEK LAMB

    560 cal

    52.9g 26.9g 22.4g
    $12.90
  • CHICKEN GYRO POTATO SALAD
    GF NF
    CHICKEN GYRO POTATO SALAD

    488 cal

    51.2g 17.5g 28.2g
    $11.90
  • HOMESTYLE LAMB
    DF GF NF
    HOMESTYLE LAMB

    337 cal

    35.3g 9.8g 22.6g
    $12.90
  • GARLIC PEPPER BEEF
    DF NF
    GARLIC PEPPER BEEF

    485 cal

    48.3g 7.6g 51g
    $12.50
  • PERI PERI PASTA SALAD
    NF
    PERI PERI PASTA SALAD

    540 cal

    42g 15.7g 52.6
    $11.90
  • BURRITO BOWL
    GF NF
    BURRITO BOWL

    476 cal

    36.8g 6.3g 62.6g
    $11.90
  • TERIYAKI BEEF
    DF GF NF
    TERIYAKI BEEF

    440 cal

    44 g 7.8 g 44.9 g
    $12.50
  • CHIMICHURRI STEAK
    DF GF NF
    CHIMICHURRI STEAK

    509 cal

    44g 22.5g 28.6g
    $12.50
  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    607 cal

    35.8g 15.9g 75.8g
    $10.90
  • PEPPERBERRY BEEF
    GF NF
    PEPPERBERRY BEEF

    349 cal

    36.2g 7.6g 29.1g
    $12.50
  • CHICKEN MINESTRONE
    NF
    CHICKEN MINESTRONE

    361 cal

    38.6g 7.3g 31.7g
    $11.90

Meal

Save

Current option

    more lunch options

    • COTTAGE PIE
      GF NF
      COTTAGE PIE

      286 cal

      32g 9g 17g
      $10.90
    • MASSAMAN BEEF
      GF NF
      MASSAMAN BEEF

      397 cal

      38.9g 10g 33g
      $12.50
    • SPAGHETTI BOLOGNESE
      NF
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $10.90
    • CHICKEN PAD THAI
      DF
      CHICKEN PAD THAI

      305 cal

      33.3G 4.5G 31g
      $10.90
    • PULLED ROAST BEEF
      GF NF
      PULLED ROAST BEEF

      320 cal

      34.2g 6.0g 26.8g
      $11.90
    • COCONUT CURRY CHICKEN
      DF GF NF
      COCONUT CURRY CHICKEN

      327 cal

      35g 8g 26g
      $10.90
    • STEAK DIANE
      NF
      STEAK DIANE

      339 cal

      45 10g 13g
      $11.90
    • PEPPER STEAK
      GF NF
      PEPPER STEAK

      399 cal

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

      356 cal

      42.5g 6.6g 27g
      $11.90
    • SATAY CHICKEN
      DF GF
      SATAY CHICKEN

      476 cal

      42.7g 10g 49.4g
      $10.90
    • CLASSIC BUTTER CHICKEN
      GF
      CLASSIC BUTTER CHICKEN

      574 cal

      40.5g 21.5g 51g
      $10.90
    • BEEF STROGANOFF & MASH
      GF NF
      BEEF STROGANOFF & MASH

      406 cal

      41.5g 10.8g 32.2g
      $11.90
    • MONGOLIAN BEEF
      DF
      MONGOLIAN BEEF

      509 cal

      41.8g 3.7g 72.6g
      $12.50
    • BEEF ROGAN JOSH
      DF GF
      BEEF ROGAN JOSH

      366 cal

      52.8g 8.2g 40.3g
      $11.90