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

  • COCONUT CURRY CHICKEN
    DF GF NF
    35g 8g 26g
    COCONUT CURRY CHICKEN
    327 CAL / 35g PRO / 26g CARBS / 8g FAT

Meal 2

  • STEAK DIANE
    $11.90
    STEAK DIANE
    NF
    45 10g 13g
    STEAK DIANE
    339 CAL / 45 PRO / 13g CARBS / 10g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 2

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

Meal 1

  • KOREAN BEEF BOWL
    DF NF
    39G 16G 47g
    KOREAN BEEF BOWL
    499 CAL / 39G PRO / 47g CARBS / 16G FAT

Meal 2

  • PEPPER STEAK
    $11.90
    PEPPER STEAK
    GF NF
    44.4g 9.8g 26.8g
    PEPPER STEAK
    399 CAL / 44.4g PRO / 26.8g CARBS / 9.8g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 3

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

Meal 1

  • STEAK DIANE
    $11.90
    STEAK DIANE
    NF
    45 10g 13g
    STEAK DIANE
    339 CAL / 45 PRO / 13g CARBS / 10g FAT

Meal 2

  • SATAY CHICKEN
    $10.90
    SATAY CHICKEN
    DF GF
    42.7g 10g 49.4g
    SATAY CHICKEN
    476 CAL / 42.7g PRO / 49.4g CARBS / 10g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 4

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

Meal 1

  • PEPPER STEAK
    $11.90
    PEPPER STEAK
    GF NF
    44.4g 9.8g 26.8g
    PEPPER STEAK
    399 CAL / 44.4g PRO / 26.8g CARBS / 9.8g FAT

Meal 2

  • CHICKEN CARBONARA
    NF
    57g 31.8g 56.7g
    CHICKEN CARBONARA
    755 CAL / 57g PRO / 56.7g CARBS / 31.8g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 5

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

Meal 1

  • SATAY CHICKEN
    $10.90
    SATAY CHICKEN
    DF GF
    42.7g 10g 49.4g
    SATAY CHICKEN
    476 CAL / 42.7g PRO / 49.4g CARBS / 10g FAT

Meal 2

  • CLASSIC BUTTER CHICKEN
    GF
    40.5g 21.5g 51g
    CLASSIC BUTTER CHICKEN
    574 CAL / 40.5g PRO / 51g CARBS / 21.5g 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 CARBONARA
    NF
    57g 31.8g 56.7g
    CHICKEN CARBONARA
    755 CAL / 57g PRO / 56.7g CARBS / 31.8g FAT

Meal 2

  • 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

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
  • 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
  • KOREAN BEEF BOWL
    DF NF
    KOREAN BEEF BOWL

    499 cal

    39G 16G 47g
    $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
  • 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
  • BEEF STROGANOFF
    NF
    BEEF STROGANOFF

    538 cal

    44g 11g 61g
    $11.90
  • NAKED CHICKEN PARMIGIANA
    GF NF
    NAKED CHICKEN PARMIGIANA

    519 cal

    52.7g 15.6g 37g
    $10.90
  • MEXI BEEF
    DF GF NF
    MEXI BEEF

    557 cal

    48.2g 14.8g 53.6g
    $12.50
  • MONGOLIAN BEEF
    DF
    MONGOLIAN BEEF

    509 cal

    41.8g 3.7g 72.6g
    $12.50
  • CREAMY RISOTTO
    GF NF
    CREAMY RISOTTO

    600 cal

    38.5g 8.4g 87g
    $10.90
  • CHICKEN & MUSHROOM PASTA
    CHICKEN & MUSHROOM PASTA

    719 cal

    51.9g 30.6g 56.1g
    $10.90
  • 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
  • ITALIAN MEATBALLS & MASH
    NF
    ITALIAN MEATBALLS & MASH

    490 cal

    18.6g 26.8g 38.9g
    $12.50
  • THAI CHILLI BASIL BEEF
    DF NF
    THAI CHILLI BASIL BEEF

    430 cal

    43.7g 4.7g 49.4g
    $11.90
  • 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 POKE BOWL
    DF NF
    CHICKEN POKE BOWL

    528 cal

    36g 13.6g 62g
    $11.90
  • CHICKEN SINGAPORE NOODLES
    DF
    CHICKEN SINGAPORE NOODLES

    378 cal

    36.6g 5.3g 42g
    $10.90
  • THAI CHICKEN CURRY
    DF GF NF
    THAI CHICKEN CURRY

    557 cal

    40.3g 20.1g 50.4g
    $11.90
  • GREEK LAMB
    GF NF
    GREEK LAMB

    560 cal

    52.9g 26.9g 22.4g
    $12.90
  • HONEY MUSTARD & BACON CHICKEN
    DF GF NF
    HONEY MUSTARD & BACON CHICKEN

    425 cal

    40g 13.1g 32.8g
    $11.90
  • 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
  • PERI PERI PASTA SALAD
    NF
    PERI PERI PASTA SALAD

    540 cal

    42g 15.7g 52.6
    $11.90
  • GARLIC PEPPER BEEF
    DF NF
    GARLIC PEPPER BEEF

    485 cal

    48.3g 7.6g 51g
    $12.50
  • BURRITO BOWL
    GF NF
    BURRITO BOWL

    476 cal

    36.8g 6.3g 62.6g
    $11.90
  • CHICKEN LARB NOODLE SALAD
    DF GF
    CHICKEN LARB NOODLE SALAD

    469 cal

    45.6g 14.2g 34.1g
    $11.90
  • GRAVY SAUSAGES
    DF GF NF
    GRAVY SAUSAGES

    437 cal

    19.6g 25.8g 27.6g
    $11.90
  • PESTO CHICKEN PASTA
    PESTO CHICKEN PASTA

    562 cal

    43.8g 16.7g 55.6g
    $11.90
  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    607 cal

    35.8g 15.9g 75.8g
    $10.90
  • BEETROOT & FETA LAMB
    GF NF
    BEETROOT & FETA LAMB

    363 cal

    34.4g 11.1g 27.6g
    $12.90
  • TERIYAKI BEEF
    DF GF NF
    TERIYAKI BEEF

    440 cal

    44 g 7.8 g 44.9 g
    $12.50
  • PEPPERBERRY BEEF
    GF NF
    PEPPERBERRY BEEF

    349 cal

    36.2g 7.6g 29.1g
    $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
    • 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
    • KOREAN BEEF BOWL
      DF NF
      KOREAN BEEF BOWL

      499 cal

      39G 16G 47g
      $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
    • 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
    • BEEF STROGANOFF
      NF
      BEEF STROGANOFF

      538 cal

      44g 11g 61g
      $11.90
    • NAKED CHICKEN PARMIGIANA
      GF NF
      NAKED CHICKEN PARMIGIANA

      519 cal

      52.7g 15.6g 37g
      $10.90
    • MEXI BEEF
      DF GF NF
      MEXI BEEF

      557 cal

      48.2g 14.8g 53.6g
      $12.50
    • MONGOLIAN BEEF
      DF
      MONGOLIAN BEEF

      509 cal

      41.8g 3.7g 72.6g
      $12.50
    • CREAMY RISOTTO
      GF NF
      CREAMY RISOTTO

      600 cal

      38.5g 8.4g 87g
      $10.90
    • CHICKEN & MUSHROOM PASTA
      CHICKEN & MUSHROOM PASTA

      719 cal

      51.9g 30.6g 56.1g
      $10.90
    • 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
    • ITALIAN MEATBALLS & MASH
      NF
      ITALIAN MEATBALLS & MASH

      490 cal

      18.6g 26.8g 38.9g
      $12.50
    • THAI CHILLI BASIL BEEF
      DF NF
      THAI CHILLI BASIL BEEF

      430 cal

      43.7g 4.7g 49.4g
      $11.90
    • 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 POKE BOWL
      DF NF
      CHICKEN POKE BOWL

      528 cal

      36g 13.6g 62g
      $11.90
    • CHICKEN SINGAPORE NOODLES
      DF
      CHICKEN SINGAPORE NOODLES

      378 cal

      36.6g 5.3g 42g
      $10.90
    • THAI CHICKEN CURRY
      DF GF NF
      THAI CHICKEN CURRY

      557 cal

      40.3g 20.1g 50.4g
      $11.90
    • GREEK LAMB
      GF NF
      GREEK LAMB

      560 cal

      52.9g 26.9g 22.4g
      $12.90
    • HONEY MUSTARD & BACON CHICKEN
      DF GF NF
      HONEY MUSTARD & BACON CHICKEN

      425 cal

      40g 13.1g 32.8g
      $11.90
    • 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
    • PERI PERI PASTA SALAD
      NF
      PERI PERI PASTA SALAD

      540 cal

      42g 15.7g 52.6
      $11.90
    • GARLIC PEPPER BEEF
      DF NF
      GARLIC PEPPER BEEF

      485 cal

      48.3g 7.6g 51g
      $12.50
    • BURRITO BOWL
      GF NF
      BURRITO BOWL

      476 cal

      36.8g 6.3g 62.6g
      $11.90
    • CHICKEN LARB NOODLE SALAD
      DF GF
      CHICKEN LARB NOODLE SALAD

      469 cal

      45.6g 14.2g 34.1g
      $11.90
    • GRAVY SAUSAGES
      DF GF NF
      GRAVY SAUSAGES

      437 cal

      19.6g 25.8g 27.6g
      $11.90
    • PESTO CHICKEN PASTA
      PESTO CHICKEN PASTA

      562 cal

      43.8g 16.7g 55.6g
      $11.90
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      607 cal

      35.8g 15.9g 75.8g
      $10.90
    • BEETROOT & FETA LAMB
      GF NF
      BEETROOT & FETA LAMB

      363 cal

      34.4g 11.1g 27.6g
      $12.90
    • TERIYAKI BEEF
      DF GF NF
      TERIYAKI BEEF

      440 cal

      44 g 7.8 g 44.9 g
      $12.50
    • PEPPERBERRY BEEF
      GF NF
      PEPPERBERRY BEEF

      349 cal

      36.2g 7.6g 29.1g
      $12.50

    Breakfast

    Save

    Current option

      more breakfast options

      Snacks

      Save

      Current option

        more snacks options

        Creating your plan

        Please select atleast 5 meals

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