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

  • TERIYAKI CHICKEN POKE BOWL
    $12.90
    TERIYAKI CHICKEN POKE BOWL
    DF NF
    34.5g 17.9g 61g
    TERIYAKI CHICKEN POKE BOWL
    566 CAL / 34.5g PRO / 61g CARBS / 17.9g FAT

Meal 2

  • CHICKEN CACCIATORE
    $12.50
    CHICKEN CACCIATORE
    NF
    39.2g 9.8g 46.8g
    CHICKEN CACCIATORE
    459 CAL / 39.2g PRO / 46.8g CARBS / 9.8g 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 LASAGNE
    $14.50
    BEEF LASAGNE
    NF
    40.2g 38.2g 67.9g
    BEEF LASAGNE
    755 CAL / 40.2g PRO / 67.9g CARBS / 38.2g FAT

Meal 2

  • SWEDISH MEATBALLS
    $13.50
    SWEDISH MEATBALLS
    NF
    31.3g 26.2g 38g
    SWEDISH MEATBALLS
    525 CAL / 31.3g PRO / 38g CARBS / 26.2g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 3

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

Meal 1

  • CHICKEN CACCIATORE
    $12.50
    CHICKEN CACCIATORE
    NF
    39.2g 9.8g 46.8g
    CHICKEN CACCIATORE
    459 CAL / 39.2g PRO / 46.8g CARBS / 9.8g FAT

Meal 2

  • CHICKEN KORMA
    $11.90
    CHICKEN KORMA
    GF
    39.3g 14.7g 72g
    CHICKEN KORMA
    578 CAL / 39.3g PRO / 72g CARBS / 14.7g FAT

Meal 3

Meal 4

Meal 5

Breakfast

Snacks

COMPLETE YOUR DAY

DAY 4

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

Meal 1

  • SWEDISH MEATBALLS
    $13.50
    SWEDISH MEATBALLS
    NF
    31.3g 26.2g 38g
    SWEDISH MEATBALLS
    525 CAL / 31.3g PRO / 38g CARBS / 26.2g FAT

Meal 2

  • CHICKEN FAJITA
    $11.90
    CHICKEN FAJITA
    DF GF NF
    40.8g 5.7g 50.2g
    CHICKEN FAJITA
    433 CAL / 40.8g PRO / 50.2g 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

  • CHICKEN KORMA
    $11.90
    CHICKEN KORMA
    GF
    39.3g 14.7g 72g
    CHICKEN KORMA
    578 CAL / 39.3g PRO / 72g CARBS / 14.7g FAT

Meal 2

  • CHICKEN & BACON POTATO SALAD
    $12.50
    CHICKEN & BACON POTATO SALAD
    NF
    38.4g 11g 43.5g
    CHICKEN & BACON POTATO SALAD
    440 CAL / 38.4g PRO / 43.5g CARBS / 11g 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
    $11.90
  • CHICKEN PAD THAI
    DF
    CHICKEN PAD THAI

    305 cal

    33.3G 4.5G 31g
    $11.90
  • MASSAMAN BEEF
    GF NF
    MASSAMAN BEEF

    463 cal

    41.8g 15.8g 32g
    $13.50
  • CHICKEN CARBONARA
    NF
    CHICKEN CARBONARA

    755 cal

    57g 31.8g 56.7g
    $11.90
  • PEPPER STEAK
    GF NF
    PEPPER STEAK

    399 cal

    44.4g 9.8g 26.8g
    $13.50
  • CLASSIC BUTTER CHICKEN
    GF
    CLASSIC BUTTER CHICKEN

    - cal

    - - -
    $11.90
  • SATAY CHICKEN
    DF GF
    SATAY CHICKEN

    476 cal

    42.7g 10g 49.4g
    $11.90
  • CHIPOTLE CHICKEN
    GF NF
    CHIPOTLE CHICKEN

    595 cal

    38.5g 20.6g 59.3g
    $11.90
  • STEAK DIANE
    NF
    STEAK DIANE

    478 cal

    47.5 18.4g 24.4g
    $13.50
  • ITALIAN MEATBALLS & MASH
    NF
    ITALIAN MEATBALLS & MASH

    490 cal

    18.6g 26.8g 38.9g
    $13.50
  • CHICKEN STROGANOFF
    GF NF
    CHICKEN STROGANOFF

    323 cal

    32.4g 14.2g 12.1g
    $11.90
  • ROAST LAMB
    DF GF NF
    ROAST LAMB

    397 cal

    42.9g 10.8g 27.6g
    $14.90
  • MONGOLIAN BEEF
    DF NF
    MONGOLIAN BEEF

    629 cal

    47g 16g 73g
    $13.50
  • PESTO CHICKEN PASTA
    PESTO CHICKEN PASTA

    562 cal

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

    598 cal

    41.1g 20.2g 59.5g
    $11.90
  • BURRITO BOWL
    GF NF
    BURRITO BOWL

    476 cal

    36.8g 6.3g 62.6g
    $11.90
  • MEXICAN MAC N CHEESE
    NF
    MEXICAN MAC N CHEESE

    554 cal

    52.5g 12.8g 52.6g
    $11.90
  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    607 cal

    35.8g 15.9g 75.8g
    $11.90
  • GREEK LAMB
    GF NF
    GREEK LAMB

    560 cal

    52.9g 26.9g 22.4g
    $14.90
  • THAI BASIL BEEF
    DF GF NF
    THAI BASIL BEEF

    535 cal

    49.5g 12.6g 52.3g
    $11.90
  • CHIMICHURRI STEAK
    DF GF NF
    CHIMICHURRI STEAK

    509 cal

    44g 22.5g 28.6g
    $13.50
  • PEPPERBERRY BEEF
    GF NF
    PEPPERBERRY BEEF

    349 cal

    36.2g 7.6g 29.1g
    $14.90
  • BEEF BULGOGI
    DF NF
    BEEF BULGOGI

    559 cal

    57.3g 12.9g 50.6g
    $13.50
  • CHICKEN LAKSA
    DF NF
    CHICKEN LAKSA

    490 cal

    36.1g 22.4g 33g
    $12.50
  • BEEF TAGINE
    DF
    BEEF TAGINE

    511 cal

    49.3g 6.8g 58.6g
    $13.50
  • SMOKED SALMON PASTA
    NF
    SMOKED SALMON PASTA

    574 cal

    35.2g 17.7g 62g
    $14.90
  • BEEF STROGANOFF & MASH
    GF NF
    BEEF STROGANOFF & MASH

    406 cal

    41.5g 10.8g 32.2g
    $12.90
  • BURGER SAUCE CHICKEN
    GF NF
    BURGER SAUCE CHICKEN

    562 cal

    36.6g 33.3g 26.9g
    $12.90
  • MEXICAN CHICKEN SALAD
    DF GF NF
    MEXICAN CHICKEN SALAD

    385 cal

    42.6g 13.5g 19.6g
    $11.90
  • BEEF STROGANOFF
    NF
    BEEF STROGANOFF

    538 cal

    44g 11g 61g
    $12.50
  • 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
    $12.50
  • MARRY ME CHICKEN
    NF
    MARRY ME CHICKEN

    633 cal

    49g 25.4g 48.4g
    $12.90
  • CHICKEN NASI GORENG
    DF GF NF
    CHICKEN NASI GORENG

    435 cal

    35.9g 7.7g 53.8g
    $11.90
  • CHICKEN & BACON POTATO SALAD
    NF
    CHICKEN & BACON POTATO SALAD

    440 cal

    38.4g 11g 43.5g
    $12.50
  • CHICKEN FAJITA
    DF GF NF
    CHICKEN FAJITA

    433 cal

    40.8g 5.7g 50.2g
    $11.90
  • CHILLI CON CARNE
    DF GF NF
    CHILLI CON CARNE

    545 cal

    31.8 g 11.4 g 74 g
    $11.90
  • CREAMY MEXICAN CHICKEN PASTA
    NF
    CREAMY MEXICAN CHICKEN PASTA

    650 cal

    42g 31g 47.5g
    $12.50
  • TERIYAKI CHICKEN POKE BOWL
    DF NF
    TERIYAKI CHICKEN POKE BOWL

    566 cal

    34.5g 17.9g 61g
    $12.90
  • BEEF LASAGNE
    NF
    BEEF LASAGNE

    755 cal

    40.2g 38.2g 67.9g
    $14.50
  • CHICKEN CACCIATORE
    NF
    CHICKEN CACCIATORE

    459 cal

    39.2g 9.8g 46.8g
    $12.50
  • SWEDISH MEATBALLS
    NF
    SWEDISH MEATBALLS

    525 cal

    31.3g 26.2g 38g
    $13.50
  • CHICKEN KORMA
    GF
    CHICKEN KORMA

    578 cal

    39.3g 14.7g 72g
    $11.90

Meal

Save

Current option

    more lunch options

    • COTTAGE PIE
      GF NF
      COTTAGE PIE

      286 cal

      32g 9g 17g
      $11.90
    • CHICKEN PAD THAI
      DF
      CHICKEN PAD THAI

      305 cal

      33.3G 4.5G 31g
      $11.90
    • MASSAMAN BEEF
      GF NF
      MASSAMAN BEEF

      463 cal

      41.8g 15.8g 32g
      $13.50
    • CHICKEN CARBONARA
      NF
      CHICKEN CARBONARA

      755 cal

      57g 31.8g 56.7g
      $11.90
    • PEPPER STEAK
      GF NF
      PEPPER STEAK

      399 cal

      44.4g 9.8g 26.8g
      $13.50
    • CLASSIC BUTTER CHICKEN
      GF
      CLASSIC BUTTER CHICKEN

      - cal

      - - -
      $11.90
    • SATAY CHICKEN
      DF GF
      SATAY CHICKEN

      476 cal

      42.7g 10g 49.4g
      $11.90
    • CHIPOTLE CHICKEN
      GF NF
      CHIPOTLE CHICKEN

      595 cal

      38.5g 20.6g 59.3g
      $11.90
    • STEAK DIANE
      NF
      STEAK DIANE

      478 cal

      47.5 18.4g 24.4g
      $13.50
    • ITALIAN MEATBALLS & MASH
      NF
      ITALIAN MEATBALLS & MASH

      490 cal

      18.6g 26.8g 38.9g
      $13.50
    • CHICKEN STROGANOFF
      GF NF
      CHICKEN STROGANOFF

      323 cal

      32.4g 14.2g 12.1g
      $11.90
    • ROAST LAMB
      DF GF NF
      ROAST LAMB

      397 cal

      42.9g 10.8g 27.6g
      $14.90
    • MONGOLIAN BEEF
      DF NF
      MONGOLIAN BEEF

      629 cal

      47g 16g 73g
      $13.50
    • PESTO CHICKEN PASTA
      PESTO CHICKEN PASTA

      562 cal

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

      598 cal

      41.1g 20.2g 59.5g
      $11.90
    • BURRITO BOWL
      GF NF
      BURRITO BOWL

      476 cal

      36.8g 6.3g 62.6g
      $11.90
    • MEXICAN MAC N CHEESE
      NF
      MEXICAN MAC N CHEESE

      554 cal

      52.5g 12.8g 52.6g
      $11.90
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      607 cal

      35.8g 15.9g 75.8g
      $11.90
    • GREEK LAMB
      GF NF
      GREEK LAMB

      560 cal

      52.9g 26.9g 22.4g
      $14.90
    • THAI BASIL BEEF
      DF GF NF
      THAI BASIL BEEF

      535 cal

      49.5g 12.6g 52.3g
      $11.90
    • CHIMICHURRI STEAK
      DF GF NF
      CHIMICHURRI STEAK

      509 cal

      44g 22.5g 28.6g
      $13.50
    • PEPPERBERRY BEEF
      GF NF
      PEPPERBERRY BEEF

      349 cal

      36.2g 7.6g 29.1g
      $14.90
    • BEEF BULGOGI
      DF NF
      BEEF BULGOGI

      559 cal

      57.3g 12.9g 50.6g
      $13.50
    • CHICKEN LAKSA
      DF NF
      CHICKEN LAKSA

      490 cal

      36.1g 22.4g 33g
      $12.50
    • BEEF TAGINE
      DF
      BEEF TAGINE

      511 cal

      49.3g 6.8g 58.6g
      $13.50
    • SMOKED SALMON PASTA
      NF
      SMOKED SALMON PASTA

      574 cal

      35.2g 17.7g 62g
      $14.90
    • BEEF STROGANOFF & MASH
      GF NF
      BEEF STROGANOFF & MASH

      406 cal

      41.5g 10.8g 32.2g
      $12.90
    • BURGER SAUCE CHICKEN
      GF NF
      BURGER SAUCE CHICKEN

      562 cal

      36.6g 33.3g 26.9g
      $12.90
    • MEXICAN CHICKEN SALAD
      DF GF NF
      MEXICAN CHICKEN SALAD

      385 cal

      42.6g 13.5g 19.6g
      $11.90
    • BEEF STROGANOFF
      NF
      BEEF STROGANOFF

      538 cal

      44g 11g 61g
      $12.50
    • 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
      $12.50
    • MARRY ME CHICKEN
      NF
      MARRY ME CHICKEN

      633 cal

      49g 25.4g 48.4g
      $12.90
    • CHICKEN NASI GORENG
      DF GF NF
      CHICKEN NASI GORENG

      435 cal

      35.9g 7.7g 53.8g
      $11.90
    • CHICKEN & BACON POTATO SALAD
      NF
      CHICKEN & BACON POTATO SALAD

      440 cal

      38.4g 11g 43.5g
      $12.50
    • CHICKEN FAJITA
      DF GF NF
      CHICKEN FAJITA

      433 cal

      40.8g 5.7g 50.2g
      $11.90
    • CHILLI CON CARNE
      DF GF NF
      CHILLI CON CARNE

      545 cal

      31.8 g 11.4 g 74 g
      $11.90
    • CREAMY MEXICAN CHICKEN PASTA
      NF
      CREAMY MEXICAN CHICKEN PASTA

      650 cal

      42g 31g 47.5g
      $12.50
    • TERIYAKI CHICKEN POKE BOWL
      DF NF
      TERIYAKI CHICKEN POKE BOWL

      566 cal

      34.5g 17.9g 61g
      $12.90
    • BEEF LASAGNE
      NF
      BEEF LASAGNE

      755 cal

      40.2g 38.2g 67.9g
      $14.50
    • CHICKEN CACCIATORE
      NF
      CHICKEN CACCIATORE

      459 cal

      39.2g 9.8g 46.8g
      $12.50
    • SWEDISH MEATBALLS
      NF
      SWEDISH MEATBALLS

      525 cal

      31.3g 26.2g 38g
      $13.50
    • CHICKEN KORMA
      GF
      CHICKEN KORMA

      578 cal

      39.3g 14.7g 72g
      $11.90

    Breakfast

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      Snacks

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        Creating your plan

        Please select atleast 5 meals