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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)
1 Details
2 Meal Plan
3 Checkout

DAY 1

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

Meal 1

  • TERIYAKI POKE BOWL
    $12.90
    TERIYAKI POKE BOWL
    DF NF
    34.6g 14.2g 64.6g
    TERIYAKI POKE BOWL
    547 CAL / 34.6g PRO / 64.6g CARBS / 14.2g FAT

Meal 2

  • HONEY MUSTARD CHICKEN
    $10.90
    HONEY MUSTARD CHICKEN
    GF NF
    36g 21.1g 27g
    HONEY MUSTARD CHICKEN
    454 CAL / 36g PRO / 27g CARBS / 21.1g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 2

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

Meal 1

  • GREEK LAMB
    $11.90
    GREEK LAMB
    GF NF
    45.9g 17g 25.1g
    GREEK LAMB
    449 CAL / 45.9g PRO / 25.1g CARBS / 17g 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 3

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

Meal 1

  • HONEY MUSTARD CHICKEN
    $10.90
    HONEY MUSTARD CHICKEN
    GF NF
    36g 21.1g 27g
    HONEY MUSTARD CHICKEN
    454 CAL / 36g PRO / 27g CARBS / 21.1g FAT

Meal 2

  • BEEF STROGANOFF & MASH
    $11.90
    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 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 4

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

  • BEEF ROGAN JOSH
    $11.90
    BEEF ROGAN JOSH
    DF GF
    36.6g 5.7g 40.2g
    BEEF ROGAN JOSH
    366 CAL / 36.6g PRO / 40.2g CARBS / 5.7g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 5

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

Meal 1

  • BEEF STROGANOFF & MASH
    $11.90
    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

  • MISO SALMON
    $12.90
    MISO SALMON
    DF NF
    32g 16g 45g
    MISO SALMON
    464 CAL / 32g PRO / 45g CARBS / 16g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 6

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

Meal 1

  • BEEF ROGAN JOSH
    $11.90
    BEEF ROGAN JOSH
    DF GF
    36.6g 5.7g 40.2g
    BEEF ROGAN JOSH
    366 CAL / 36.6g PRO / 40.2g CARBS / 5.7g FAT

Meal 2

  • THAI GREEN CURRY
    $10.90
    THAI GREEN CURRY
    DF GF NF
    34.7g 8.8g 49g
    THAI GREEN CURRY
    430 CAL / 34.7g PRO / 49g CARBS / 8.8g 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 3-4litres 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
  • COCONUT CURRY CHICKEN
    DF GF NF
    COCONUT CURRY CHICKEN

    327 cal

    35g 8g 26g
    $10.90
  • BBQ PULLED BEEF
    DF GF NF
    BBQ PULLED BEEF

    480 cal

    44.1g 4.2g 61.8g
    $11.90
  • PULLED ROAST BEEF
    GF NF
    PULLED ROAST BEEF

    320 cal

    34.2g 6.0g 26.8g
    $11.90
  • CHILLI CON CARNE
    DF GF NF
    CHILLI CON CARNE

    378 cal

    47.8g 11.9g 15.7g
    $10.90
  • KOREAN BEEF BOWL
    DF NF
    KOREAN BEEF BOWL

    499 cal

    39G 16G 47g
    $10.90
  • PESTO CHICKEN PASTA
    PESTO CHICKEN PASTA

    562 cal

    43.8g 16.7g 55.6g
    $10.90
  • STEAK DIANE
    NF
    STEAK DIANE

    339 cal

    45 10g 13g
    $11.90
  • CASHEW CHICKEN
    DF
    CASHEW CHICKEN

    531 cal

    39.1g 15.7g 53g
    $10.90
  • CHICKEN LAKSA
    DF NF
    CHICKEN LAKSA

    490 cal

    36.1g 22.4g 33g
    $10.90
  • BEEF FAJITAS
    DF GF NF
    BEEF FAJITAS

    519 cal

    47.5g 9g 56.2g
    $11.90
  • PEPPER STEAK
    GF NF
    PEPPER STEAK

    399 cal

    44.4g 9.8g 26.8g
    $11.90
  • CHICKEN PAD THAI
    DF
    CHICKEN PAD THAI

    305 cal

    33.3G 4.5G 31g
    $10.90
  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    607 cal

    35.8g 15.9g 75.8g
    $10.90
  • THAI PANANG CHICKEN CURRY
    DF GF NF
    THAI PANANG CHICKEN CURRY

    538 cal

    43.5g 19.2g 44.1g
    $10.90
  • GARLIC CHICKEN
    GF NF
    GARLIC CHICKEN

    318 cal

    34.7g 6.7g 26.4g
    $10.90
  • GRAVY SAUSAGES
    DF GF NF
    GRAVY SAUSAGES

    437 cal

    19.6g 25.8g 27.6g
    $11.90
  • SATAY CHICKEN
    DF GF
    SATAY CHICKEN

    476 cal

    42.7g 10g 49.4g
    $10.90
  • BURRITO BOWL
    GF NF
    BURRITO BOWL

    475 cal

    36.8g 6.3g 62.6g
    $10.90
  • TERIYAKI POKE BOWL
    DF NF
    TERIYAKI POKE BOWL

    547 cal

    34.6g 14.2g 64.6g
    $12.90
  • GREEK LAMB
    GF NF
    GREEK LAMB

    449 cal

    45.9g 17g 25.1g
    $11.90
  • HONEY MUSTARD CHICKEN
    GF NF
    HONEY MUSTARD CHICKEN

    454 cal

    36g 21.1g 27g
    $10.90
  • BEEF STROGANOFF
    NF
    BEEF STROGANOFF

    538 cal

    44g 11g 61g
    $11.90
  • BEEF STROGANOFF & MASH
    GF NF
    BEEF STROGANOFF & MASH

    406 cal

    41.5g 10.8g 32.2g
    $11.90
  • BEEF ROGAN JOSH
    DF GF
    BEEF ROGAN JOSH

    366 cal

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

    464 cal

    32g 16g 45g
    $12.90
  • THAI GREEN CURRY
    DF GF NF
    THAI GREEN CURRY

    430 cal

    34.7g 8.8g 49g
    $10.90

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
    • COCONUT CURRY CHICKEN
      DF GF NF
      COCONUT CURRY CHICKEN

      327 cal

      35g 8g 26g
      $10.90
    • BBQ PULLED BEEF
      DF GF NF
      BBQ PULLED BEEF

      480 cal

      44.1g 4.2g 61.8g
      $11.90
    • PULLED ROAST BEEF
      GF NF
      PULLED ROAST BEEF

      320 cal

      34.2g 6.0g 26.8g
      $11.90
    • CHILLI CON CARNE
      DF GF NF
      CHILLI CON CARNE

      378 cal

      47.8g 11.9g 15.7g
      $10.90
    • KOREAN BEEF BOWL
      DF NF
      KOREAN BEEF BOWL

      499 cal

      39G 16G 47g
      $10.90
    • PESTO CHICKEN PASTA
      PESTO CHICKEN PASTA

      562 cal

      43.8g 16.7g 55.6g
      $10.90
    • STEAK DIANE
      NF
      STEAK DIANE

      339 cal

      45 10g 13g
      $11.90
    • CASHEW CHICKEN
      DF
      CASHEW CHICKEN

      531 cal

      39.1g 15.7g 53g
      $10.90
    • CHICKEN LAKSA
      DF NF
      CHICKEN LAKSA

      490 cal

      36.1g 22.4g 33g
      $10.90
    • BEEF FAJITAS
      DF GF NF
      BEEF FAJITAS

      519 cal

      47.5g 9g 56.2g
      $11.90
    • PEPPER STEAK
      GF NF
      PEPPER STEAK

      399 cal

      44.4g 9.8g 26.8g
      $11.90
    • CHICKEN PAD THAI
      DF
      CHICKEN PAD THAI

      305 cal

      33.3G 4.5G 31g
      $10.90
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      607 cal

      35.8g 15.9g 75.8g
      $10.90
    • THAI PANANG CHICKEN CURRY
      DF GF NF
      THAI PANANG CHICKEN CURRY

      538 cal

      43.5g 19.2g 44.1g
      $10.90
    • GARLIC CHICKEN
      GF NF
      GARLIC CHICKEN

      318 cal

      34.7g 6.7g 26.4g
      $10.90
    • GRAVY SAUSAGES
      DF GF NF
      GRAVY SAUSAGES

      437 cal

      19.6g 25.8g 27.6g
      $11.90
    • SATAY CHICKEN
      DF GF
      SATAY CHICKEN

      476 cal

      42.7g 10g 49.4g
      $10.90
    • BURRITO BOWL
      GF NF
      BURRITO BOWL

      475 cal

      36.8g 6.3g 62.6g
      $10.90
    • TERIYAKI POKE BOWL
      DF NF
      TERIYAKI POKE BOWL

      547 cal

      34.6g 14.2g 64.6g
      $12.90
    • GREEK LAMB
      GF NF
      GREEK LAMB

      449 cal

      45.9g 17g 25.1g
      $11.90
    • HONEY MUSTARD CHICKEN
      GF NF
      HONEY MUSTARD CHICKEN

      454 cal

      36g 21.1g 27g
      $10.90
    • BEEF STROGANOFF
      NF
      BEEF STROGANOFF

      538 cal

      44g 11g 61g