Generating your plan

Tips towards your goal

  • Higher protein intakes can result in increased fat loss and assist with lean body mass retention
  • 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
  • Water is imperative for weight loss (3-4 litres is a good starting point if you are beginning to increase this daily)
1 Details
2 Meal Plan
3 Checkout

DAY 1

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

Meal 1

  • MEXICAN CHICKEN SALAD
    $11.90
    MEXICAN CHICKEN SALAD
    DF GF NF
    42.6g 13.5g 19.6g
    MEXICAN CHICKEN SALAD
    385 CAL / 42.6g PRO / 19.6g CARBS / 13.5g FAT

Meal 2

  • BEEF STROGANOFF
    $11.90
    BEEF STROGANOFF
    NF
    44g 11g 61g
    BEEF STROGANOFF
    538 CAL / 44g PRO / 61g CARBS / 11g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 2

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

Meal 1

  • BEEF STROGANOFF & MASH
    $12.50
    BEEF STROGANOFF & MASH
    GF NF
    41.5g 10.8g 32.2g
    BEEF STROGANOFF & MASH
    406 CAL / 41.5g PRO / 32.2g CARBS / 10.8g FAT

Meal 2

  • SINGAPORE CHICKEN
    $11.90
    SINGAPORE CHICKEN
    DF NF
    41.8g 6.6g 51g
    SINGAPORE CHICKEN
    385 CAL / 41.8g PRO / 51g CARBS / 6.6g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 3

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

Meal 1

  • BEEF STROGANOFF
    $11.90
    BEEF STROGANOFF
    NF
    44g 11g 61g
    BEEF STROGANOFF
    538 CAL / 44g PRO / 61g CARBS / 11g FAT

Meal 2

  • TERIYAKI BEEF
    $11.90
    TERIYAKI BEEF
    DF NF
    52.6g 11.5g 70g
    TERIYAKI BEEF
    607 CAL / 52.6g PRO / 70g CARBS / 11.5g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 4

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

Meal 1

  • SINGAPORE CHICKEN
    $11.90
    SINGAPORE CHICKEN
    DF NF
    41.8g 6.6g 51g
    SINGAPORE CHICKEN
    385 CAL / 41.8g PRO / 51g CARBS / 6.6g FAT

Meal 2

  • SPICY BBQ BEEF
    $12.50
    SPICY BBQ BEEF
    NF
    49g 8.6g 61g
    SPICY BBQ BEEF
    450 CAL / 49g PRO / 61g CARBS / 8.6g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 5

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

Meal 1

  • TERIYAKI BEEF
    $11.90
    TERIYAKI BEEF
    DF NF
    52.6g 11.5g 70g
    TERIYAKI BEEF
    607 CAL / 52.6g PRO / 70g CARBS / 11.5g FAT

Meal 2

  • JAPANESE CHICKEN CURRY
    $11.90
    JAPANESE CHICKEN CURRY
    NF
    41.4g 13.8g 68.5g
    JAPANESE CHICKEN CURRY
    574 CAL / 41.4g PRO / 68.5g CARBS / 13.8g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

Tips towards your goal

  • 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 pre and post workout
  • Vary protein, carbohydrate and fat sources to assist with compliance when on a deficit
  • Ensure adequate fibre intake
  • Ensure adequate water consumption 3-4 litres is a good starting point if you are beginning to increase this daily)
Total $0

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
  • CHICKEN PAD THAI
    DF
    CHICKEN PAD THAI

    305 cal

    33.3G 4.5G 31g
    $11.90
  • SPAGHETTI BOLOGNESE
    NF
    SPAGHETTI BOLOGNESE

    470 cal

    39g 12g 46G
    $10.90
  • KOREAN BEEF BOWL
    DF NF
    KOREAN BEEF BOWL

    499 cal

    39G 16G 47g
    $11.90
  • 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
  • PEPPER STEAK
    GF NF
    PEPPER STEAK

    399 cal

    44.4g 9.8g 26.8g
    $11.90
  • SATAY CHICKEN
    DF GF
    SATAY CHICKEN

    476 cal

    42.7g 10g 49.4g
    $10.90
  • CHICKEN CARBONARA
    NF
    CHICKEN CARBONARA

    755 cal

    57g 31.8g 56.7g
    $10.90
  • CHIPOTLE CHICKEN
    GF NF
    CHIPOTLE CHICKEN

    595 cal

    38.5g 20.6g 59.3g
    $11.90
  • CLASSIC BUTTER CHICKEN
    GF
    CLASSIC BUTTER CHICKEN

    574 cal

    40.5g 21.5g 51g
    $10.90
  • NAKED CHICKEN PARMIGIANA
    GF NF
    NAKED CHICKEN PARMIGIANA

    519 cal

    52.7g 15.6g 37g
    $10.90
  • ITALIAN MEATBALLS & MASH
    NF
    ITALIAN MEATBALLS & MASH

    490 cal

    18.6g 26.8g 38.9g
    $12.50
  • CREAMY RISOTTO
    GF NF
    CREAMY RISOTTO

    600 cal

    38.5g 8.4g 87g
    $11.90
  • MONGOLIAN BEEF
    DF
    MONGOLIAN BEEF

    509 cal

    41.8g 3.7g 72.6g
    $12.50
  • CHICKEN STROGANOFF
    GF NF
    CHICKEN STROGANOFF

    323 cal

    32.4g 14.2g 12.1g
    $11.90
  • BEEF ROGAN JOSH
    DF GF
    BEEF ROGAN JOSH

    366 cal

    37g 5.7g 40g
    $11.90
  • PULLED BEEF RAGU
    NF
    PULLED BEEF RAGU

    495 cal

    51.5g 11g 42.8g
    $12.50
  • GREEK LAMB
    GF NF
    GREEK LAMB

    560 cal

    52.9g 26.9g 22.4g
    $12.90
  • BURRITO BOWL
    GF NF
    BURRITO BOWL

    476 cal

    36.8g 6.3g 62.6g
    $11.90
  • ROAST LAMB
    DF GF NF
    ROAST LAMB

    397 cal

    42.9g 10.8g 27.6g
    $12.90
  • PESTO CHICKEN PASTA
    PESTO CHICKEN PASTA

    562 cal

    43.8g 16.7g 55.6g
    $11.90
  • THAI CHICKEN CURRY
    DF GF NF
    THAI CHICKEN CURRY

    557 cal

    40.3g 20.1g 50.4g
    $11.90
  • 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
  • SMOKED SALMON PASTA
    NF
    SMOKED SALMON PASTA

    574 cal

    35.2g 17.7g 62g
    $13.90
  • GRAVY SAUSAGES
    DF GF NF
    GRAVY SAUSAGES

    437 cal

    19.6g 25.8g 27.6g
    $11.90
  • THAI RED CURRY
    DF GF NF
    THAI RED CURRY

    598 cal

    41.1g 20.2g 59.5g
    $11.90
  • MEXICAN MAC N CHEESE
    NF
    MEXICAN MAC N CHEESE

    554 cal

    52.5g 12.8g 52.6g
    $11.90
  • CHICKEN GYRO POTATO SALAD
    GF NF
    CHICKEN GYRO POTATO SALAD

    488 cal

    51.2g 17.5g 28.2g
    $11.90
  • CHICKEN LAKSA
    DF NF
    CHICKEN LAKSA

    490 cal

    36.1g 22.4g 33g
    $11.90
  • PEPPERBERRY BEEF
    GF NF
    PEPPERBERRY BEEF

    349 cal

    36.2g 7.6g 29.1g
    $12.50
  • BEEF TAGINE
    DF
    BEEF TAGINE

    511 cal

    49.3g 6.8g 58.6g
    $12.50
  • PERI PERI PASTA SALAD
    NF
    PERI PERI PASTA SALAD

    540 cal

    42g 15.7g 52.6
    $11.90
  • BEEF BULGOGI
    DF NF
    BEEF BULGOGI

    380 cal

    54.4g 12.9g 8.8g
    $12.50
  • BURGER SAUCE CHICKEN
    GF NF
    BURGER SAUCE CHICKEN

    562 cal

    36.6g 33.3g 26.9g
    $11.90
  • THAI BASIL BEEF
    DF GF NF
    THAI BASIL BEEF

    535 cal

    49.5g 12.6g 52.3g
    $11.90
  • TERIYAKI CHICKEN
    DF NF
    TERIYAKI CHICKEN

    454 cal

    40.7g 10.8g 41.7g
    $11.90
  • MEXICAN CHICKEN SALAD
    DF GF NF
    MEXICAN CHICKEN SALAD

    385 cal

    42.6g 13.5g 19.6g
    $11.90
  • BEEF STROGANOFF & MASH
    GF NF
    BEEF STROGANOFF & MASH

    406 cal

    41.5g 10.8g 32.2g
    $12.50
  • BEEF STROGANOFF
    NF
    BEEF STROGANOFF

    538 cal

    44g 11g 61g
    $11.90
  • SINGAPORE CHICKEN
    DF NF
    SINGAPORE CHICKEN

    385 cal

    41.8g 6.6g 51g
    $11.90
  • TERIYAKI BEEF
    DF NF
    TERIYAKI BEEF

    607 cal

    52.6g 11.5g 70g
    $11.90
  • SPICY BBQ BEEF
    NF
    SPICY BBQ BEEF

    450 cal

    49g 8.6g 61g
    $12.50
  • JAPANESE CHICKEN CURRY
    NF
    JAPANESE CHICKEN CURRY

    574 cal

    41.4g 13.8g 68.5g
    $11.90
  • PHILLY CHEESESTEAK
    GF NF
    PHILLY CHEESESTEAK

    509 cal

    65g 13.6g 27.2g
    $12.90
  • ROMESCO BEEF
    DF GF
    ROMESCO BEEF

    406 cal

    53g 21.6g 26.1g
    $12.50

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
    • CHICKEN PAD THAI
      DF
      CHICKEN PAD THAI

      305 cal

      33.3G 4.5G 31g
      $11.90
    • SPAGHETTI BOLOGNESE
      NF
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $10.90
    • KOREAN BEEF BOWL
      DF NF
      KOREAN BEEF BOWL

      499 cal

      39G 16G 47g
      $11.90
    • 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
    • PEPPER STEAK
      GF NF
      PEPPER STEAK

      399 cal

      44.4g 9.8g 26.8g
      $11.90
    • SATAY CHICKEN
      DF GF
      SATAY CHICKEN

      476 cal

      42.7g 10g 49.4g
      $10.90
    • CHICKEN CARBONARA
      NF
      CHICKEN CARBONARA

      755 cal

      57g 31.8g 56.7g
      $10.90
    • CHIPOTLE CHICKEN
      GF NF
      CHIPOTLE CHICKEN

      595 cal

      38.5g 20.6g 59.3g
      $11.90
    • CLASSIC BUTTER CHICKEN
      GF
      CLASSIC BUTTER CHICKEN

      574 cal

      40.5g 21.5g 51g
      $10.90
    • NAKED CHICKEN PARMIGIANA
      GF NF
      NAKED CHICKEN PARMIGIANA

      519 cal

      52.7g 15.6g 37g
      $10.90
    • ITALIAN MEATBALLS & MASH
      NF
      ITALIAN MEATBALLS & MASH

      490 cal

      18.6g 26.8g 38.9g
      $12.50
    • CREAMY RISOTTO
      GF NF
      CREAMY RISOTTO

      600 cal

      38.5g 8.4g 87g
      $11.90
    • MONGOLIAN BEEF
      DF
      MONGOLIAN BEEF

      509 cal

      41.8g 3.7g 72.6g
      $12.50
    • CHICKEN STROGANOFF
      GF NF
      CHICKEN STROGANOFF

      323 cal

      32.4g 14.2g 12.1g
      $11.90
    • BEEF ROGAN JOSH
      DF GF
      BEEF ROGAN JOSH

      366 cal

      37g 5.7g 40g
      $11.90
    • PULLED BEEF RAGU
      NF
      PULLED BEEF RAGU

      495 cal

      51.5g 11g 42.8g
      $12.50
    • GREEK LAMB
      GF NF
      GREEK LAMB

      560 cal

      52.9g 26.9g 22.4g
      $12.90
    • BURRITO BOWL
      GF NF
      BURRITO BOWL

      476 cal

      36.8g 6.3g 62.6g
      $11.90
    • ROAST LAMB
      DF GF NF
      ROAST LAMB

      397 cal

      42.9g 10.8g 27.6g
      $12.90
    • PESTO CHICKEN PASTA
      PESTO CHICKEN PASTA

      562 cal

      43.8g 16.7g 55.6g
      $11.90
    • THAI CHICKEN CURRY
      DF GF NF
      THAI CHICKEN CURRY

      557 cal

      40.3g 20.1g 50.4g
      $11.90
    • 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
    • SMOKED SALMON PASTA
      NF
      SMOKED SALMON PASTA

      574 cal

      35.2g 17.7g 62g
      $13.90
    • GRAVY SAUSAGES
      DF GF NF
      GRAVY SAUSAGES

      437 cal

      19.6g 25.8g 27.6g
      $11.90
    • THAI RED CURRY
      DF GF NF
      THAI RED CURRY

      598 cal

      41.1g 20.2g 59.5g
      $11.90
    • MEXICAN MAC N CHEESE
      NF
      MEXICAN MAC N CHEESE

      554 cal

      52.5g 12.8g 52.6g
      $11.90
    • CHICKEN GYRO POTATO SALAD
      GF NF
      CHICKEN GYRO POTATO SALAD

      488 cal

      51.2g 17.5g 28.2g
      $11.90
    • CHICKEN LAKSA
      DF NF
      CHICKEN LAKSA

      490 cal

      36.1g 22.4g 33g
      $11.90
    • PEPPERBERRY BEEF
      GF NF
      PEPPERBERRY BEEF

      349 cal

      36.2g 7.6g 29.1g
      $12.50
    • BEEF TAGINE
      DF
      BEEF TAGINE

      511 cal

      49.3g 6.8g 58.6g
      $12.50
    • PERI PERI PASTA SALAD
      NF
      PERI PERI PASTA SALAD

      540 cal

      42g 15.7g 52.6
      $11.90
    • BEEF BULGOGI
      DF NF
      BEEF BULGOGI

      380 cal

      54.4g 12.9g 8.8g
      $12.50
    • BURGER SAUCE CHICKEN
      GF NF
      BURGER SAUCE CHICKEN

      562 cal

      36.6g 33.3g 26.9g
      $11.90
    • THAI BASIL BEEF
      DF GF NF
      THAI BASIL BEEF

      535 cal

      49.5g 12.6g 52.3g
      $11.90
    • TERIYAKI CHICKEN
      DF NF
      TERIYAKI CHICKEN

      454 cal

      40.7g 10.8g 41.7g
      $11.90
    • MEXICAN CHICKEN SALAD
      DF GF NF
      MEXICAN CHICKEN SALAD

      385 cal

      42.6g 13.5g 19.6g
      $11.90
    • BEEF STROGANOFF & MASH
      GF NF
      BEEF STROGANOFF & MASH

      406 cal

      41.5g 10.8g 32.2g
      $12.50
    • BEEF STROGANOFF
      NF
      BEEF STROGANOFF

      538 cal

      44g 11g 61g
      $11.90
    • SINGAPORE CHICKEN
      DF NF
      SINGAPORE CHICKEN

      385 cal

      41.8g 6.6g 51g
      $11.90
    • TERIYAKI BEEF
      DF NF
      TERIYAKI BEEF

      607 cal

      52.6g 11.5g 70g
      $11.90
    • SPICY BBQ BEEF
      NF
      SPICY BBQ BEEF

      450 cal

      49g 8.6g 61g
      $12.50
    • JAPANESE CHICKEN CURRY
      NF
      JAPANESE CHICKEN CURRY

      574 cal

      41.4g 13.8g 68.5g
      $11.90
    • PHILLY CHEESESTEAK
      GF NF
      PHILLY CHEESESTEAK

      509 cal

      65g 13.6g 27.2g
      $12.90
    • ROMESCO BEEF
      DF GF
      ROMESCO BEEF

      406 cal

      53g 21.6g 26.1g
      $12.50

    Breakfast

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    Current option

      more breakfast options

      Snacks

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      Current option

        more snacks options

        Creating your plan

        Please select atleast 5 meals