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

  • BBQ PULLED BEEF
    DF GF NF
    BBQ PULLED BEEF

    282 cal

    24g 8.1g 24.6g
    $11.90

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

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Meal 1

  • CHILLI CON CARNE
    DF GF NF
    CHILLI CON CARNE

    434 cal

    34g 9g 51g
    $9.90

Meal 2

  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    406 cal

    33g 6g 52g
    $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

  • MASSAMAN BEEF
    GF NF
    MASSAMAN BEEF

    397 cal

    38.9g 10g 33g
    $11.90

Meal 2

  • BEEF RAGU
    DF NF
    BEEF RAGU

    439 cal

    33G 6.5G 57.5G
    $8.00

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

  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    406 cal

    33g 6g 52g
    $9.90

Meal 2

  • KOREAN BEEF BOWL
    DF NF
    KOREAN BEEF BOWL

    495 cal

    32.6G 16.9G 50.4g
    $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

  • Click edit to choose your snacks

Complete your day

continue planning your week

Meal 1

  • BEEF RAGU
    DF NF
    BEEF RAGU

    439 cal

    33G 6.5G 57.5G
    $8.00

Meal 2

  • BEEF GOULASH
    DF GF NF
    BEEF GOULASH

    260 cal

    36g 6g 13g
    $11.90

Meal 3

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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

continue planning your week

Meal 1

  • KOREAN BEEF BOWL
    DF NF
    KOREAN BEEF BOWL

    495 cal

    32.6G 16.9G 50.4g
    $9.90

Meal 2

  • PESTO CHICKEN PASTA
    PESTO CHICKEN PASTA

    562 cal

    43.8g 16.7g 55.6g
    $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
    • MOROCCAN LAMB FILLET
      DF GF NF
      MOROCCAN LAMB FILLET

      275 cal

      33G 6G 17g
      $11.90
    • STEAK AND MUSHROOM
      GF NF
      STEAK AND MUSHROOM

      325 cal

      35g 7G 26G
      $11.90
    • SPAGHETTI BOLOGNESE
      NF
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $8.00
    • 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

      434 cal

      34g 9g 51g
      $9.90
    • MASSAMAN BEEF
      GF NF
      MASSAMAN BEEF

      397 cal

      38.9g 10g 33g
      $11.90
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      406 cal

      33g 6g 52g
      $9.90
    • BEEF RAGU
      DF NF
      BEEF RAGU

      439 cal

      33G 6.5G 57.5G
      $8.00
    • KOREAN BEEF BOWL
      DF NF
      KOREAN BEEF BOWL

      495 cal

      32.6G 16.9G 50.4g
      $9.90
    • BEEF GOULASH
      DF GF NF
      BEEF GOULASH

      260 cal

      36g 6g 13g
      $11.90
    • PESTO CHICKEN PASTA
      PESTO CHICKEN PASTA

      562 cal

      43.8g 16.7g 55.6g
      $9.90
    • PULLED ROAST BEEF
      GF NF
      PULLED ROAST BEEF

      320 cal

      34.2g 6.0g 26.8g
      $11.90
    • SALSA BASA
      DF GF NF
      SALSA BASA

      275 cal

      29g 4g 28G
      $9.90
    • BEEF STROGANOFF
      NF
      BEEF STROGANOFF

      538 cal

      44g 11g 61g
      $11.90
    • THAI CHILLI BASIL CHICKEN
      DF NF
      THAI CHILLI BASIL CHICKEN

      702 cal

      40.4g 23g 79g
      $8.00
    • 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
    • BEEF BOURGUIGNON
      DF GF NF
      BEEF BOURGUIGNON

      325 cal

      38.7g 3.5g 30.1g
      $11.90
    • HOMESTYLE LAMB
      DF NF
      HOMESTYLE LAMB

      308 cal

      32.3g 5.8g 26.7g
      $11.90
    • SALSA CHICKEN
      GF NF
      SALSA CHICKEN

      425 cal

      36.7g 3.4g 57.7g
      $9.90
    • GRAVY SAUSAGES
      DF GF NF
      GRAVY SAUSAGES

      437 cal

      19.6g 25.8g 27.6g
      $9.90

    Breakfast

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      Snacks

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        Creating your plan

        Please select atleast 5 meals

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