Generating your plan

Muscle Gain

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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 3-4litres is a good starting point if you are beginning to increase this daily)

Meal 1

  • MIDDLE EASTERN LAMB
    DF GF NF
    MIDDLE EASTERN LAMB

    492 cal

    41.5g 12.4g 49.8g
    $11.90

Meal 2

  • CHICKEN PAELLA
    DF GF NF
    CHICKEN PAELLA

    497 cal

    35.6g 4.4g 75g
    $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

  • PEPPER STEAK
    GF NF
    PEPPER STEAK

    399 cal

    44.4g 9.8g 26.8g
    $11.90

Meal 2

  • GREEK LAMB
    GF NF
    GREEK LAMB

    449 cal

    45.9g 17g 25.1g
    $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

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Complete your day

continue planning your week

Meal 1

  • CHICKEN PAELLA
    DF GF NF
    CHICKEN PAELLA

    497 cal

    35.6g 4.4g 75g
    $9.90

Meal 2

  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    607 cal

    35.8g 15.9g 75.8g
    $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

  • GREEK LAMB
    GF NF
    GREEK LAMB

    449 cal

    45.9g 17g 25.1g
    $11.90

Meal 2

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

    538 cal

    43.5g 19.2g 44.1g
    $9.90

Meal 3

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Meal 4

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Meal 5

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Breakfast

  • Click edit to choose your breakfast

Snacks

  • Click edit to choose your snacks

Complete your day

continue planning your week

Meal 1

  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    607 cal

    35.8g 15.9g 75.8g
    $9.90

Meal 2

  • SALSA CHICKEN
    GF NF
    SALSA CHICKEN

    cal

    $9.90

Meal 3

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Meal 4

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Meal 5

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Breakfast

  • Click edit to choose your breakfast

Snacks

  • Click edit to choose your 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 3-4litres is a good starting point if you are beginning to increase this daily)

Meal

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    more lunch options

    • COTTAGE PIE
      GF NF
      COTTAGE PIE

      286 cal

      32g 9g 17g
      $9.90
    • COCONUT CURRY CHICKEN
      DF GF NF
      COCONUT CURRY CHICKEN

      327 cal

      35g 8g 26g
      $9.90
    • MASSAMAN BEEF
      GF NF
      MASSAMAN BEEF

      397 cal

      38.9g 10g 33g
      $11.90
    • SPAGHETTI BOLOGNESE
      NF
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $8.50
    • BBQ PULLED BEEF
      DF GF NF
      BBQ PULLED BEEF

      282 cal

      24g 8.1g 24.6g
      $11.90
    • CHILLI CON CARNE
      DF GF NF
      CHILLI CON CARNE

      378 cal

      47.8g 11.9g 15.7g
      $9.90
    • PULLED ROAST BEEF
      GF NF
      PULLED ROAST BEEF

      320 cal

      34.2g 6.0g 26.8g
      $11.90
    • KOREAN BEEF BOWL
      DF NF
      KOREAN BEEF BOWL

      499 cal

      39G 16G 47g
      $9.90
    • BEEF RAGU
      DF NF
      BEEF RAGU

      439 cal

      33G 6.5G 57.5G
      $8.50
    • PESTO CHICKEN PASTA
      PESTO CHICKEN PASTA

      562 cal

      43.8g 16.7g 55.6g
      $9.90
    • BEEF STROGANOFF
      NF
      BEEF STROGANOFF

      538 cal

      44g 11g 61g
      $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
    • GRAVY SAUSAGES
      DF GF NF
      GRAVY SAUSAGES

      437 cal

      19.6g 25.8g 27.6g
      $9.90
    • CASHEW CHICKEN
      DF
      CASHEW CHICKEN

      531 cal

      39.1g 15.7g 53g
      $9.90
    • SALSA BASA
      DF GF NF
      SALSA BASA

      275 cal

      29g 4g 28G
      $9.90
    • CHICKEN LAKSA
      DF NF
      CHICKEN LAKSA

      490 cal

      36.1g 22.4g 33g
      $9.90
    • BEEF FAJITAS
      DF GF NF
      BEEF FAJITAS

      519 cal

      47.5g 9g 56.2g
      $11.90
    • CHICKEN FLORENTINE
      GF NF
      CHICKEN FLORENTINE

      500 cal

      38.7g 19.1g 42.8g
      $9.90
    • CHICKEN & PUMPKIN RISOTTO
      GF NF
      CHICKEN & PUMPKIN RISOTTO

      531 cal

      42.5g 10.5g 62.8g
      $9.90
    • 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
    • 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
    • PEPPER STEAK
      GF NF
      PEPPER STEAK

      399 cal

      44.4g 9.8g 26.8g
      $11.90
    • CHICKEN PAELLA
      DF GF NF
      CHICKEN PAELLA

      497 cal

      35.6g 4.4g 75g
      $9.90
    • GREEK LAMB
      GF NF
      GREEK LAMB

      449 cal

      45.9g 17g 25.1g
      $11.90
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      607 cal

      35.8g 15.9g 75.8g
      $9.90
    • THAI PANANG CHICKEN CURRY
      DF GF NF
      THAI PANANG CHICKEN CURRY

      538 cal

      43.5g 19.2g 44.1g
      $9.90
    • SALSA CHICKEN
      GF NF
      SALSA CHICKEN

      cal

      $9.90

    Breakfast

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      Snacks

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