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

  • THAI RED CURRY
    GF NF
    THAI RED CURRY

    521 cal

    29g 26g 41G
    $9.90

Meal 2

  • SALSA BASA
    DF GF NF
    SALSA BASA

    275 cal

    29g 4g 28G
    $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

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Meal 1

  • TERIYAKI SOBA NOODLES
    DF NF
    TERIYAKI SOBA NOODLES

    394 cal

    27.6g 7.4g 45g
    $11.90

Meal 2

  • THAI RED CURRY
    GF NF
    THAI RED CURRY

    521 cal

    29g 26g 41G
    $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

  • BEETROOT & FETA LAMB
    GF NF
    BEETROOT & FETA LAMB

    363 cal

    34.4g 11.1g 27.6g
    $11.90

Meal 2

  • TERIYAKI SOBA NOODLES
    DF NF
    TERIYAKI SOBA NOODLES

    394 cal

    27.6g 7.4g 45g
    $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 PAD THAI
    DF GF
    CHICKEN PAD THAI

    428 cal

    33.7g 9.8g 47.8g
    $9.90

Meal 2

  • BEETROOT & FETA LAMB
    GF NF
    BEETROOT & FETA LAMB

    363 cal

    34.4g 11.1g 27.6g
    $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

  • 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

  • CHICKEN PAD THAI
    DF GF
    CHICKEN PAD THAI

    428 cal

    33.7g 9.8g 47.8g
    $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

  • SPAGHETTI BOLOGNESE
    NF
    SPAGHETTI BOLOGNESE

    470 cal

    39g 12g 46G
    $8.00

Meal 2

  • CHILLI CON CARNE
    DF GF NF
    CHILLI CON CARNE

    434 cal

    34g 9g 51g
    $9.90

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

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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Current option

    more lunch options

    • COCONUT CURRY CHICKEN
      DF GF NF
      COCONUT CURRY CHICKEN

      327 cal

      35g 8g 26g
      $9.90
    • GARLIC CHICKEN
      GF NF
      GARLIC CHICKEN

      318 cal

      35g 7g 26g
      $9.90
    • COTTAGE PIE
      GF NF
      COTTAGE PIE

      286 cal

      32g 9g 17g
      $9.90
    • PESTO CHICKEN
      GF
      PESTO CHICKEN

      356 cal

      36g 10g 26g
      $9.90
    • STEAK AND MUSHROOM
      GF NF
      STEAK AND MUSHROOM

      325 cal

      35g 7G 26G
      $11.90
    • MOROCCAN LAMB FILLET
      DF GF NF
      MOROCCAN LAMB FILLET

      275 cal

      33G 6G 17g
      $11.90
    • CHILLI CON CARNE
      DF GF NF
      CHILLI CON CARNE

      434 cal

      34g 9g 51g
      $9.90
    • SPAGHETTI BOLOGNESE
      NF
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $8.00
    • CHICKEN TIKKA MASALA
      GF NF
      CHICKEN TIKKA MASALA

      406 cal

      33g 6g 52g
      $9.90
    • BBQ PULLED BEEF
      DF GF NF
      BBQ PULLED BEEF

      282 cal

      24g 8.1g 24.6g
      $11.90
    • BEEF GOULASH
      DF GF NF
      BEEF GOULASH

      260 cal

      36g 6g 13g
      $11.90
    • SALSA BASA
      DF GF NF
      SALSA BASA

      275 cal

      29g 4g 28G
      $9.90
    • THAI RED CURRY
      GF NF
      THAI RED CURRY

      521 cal

      29g 26g 41G
      $9.90
    • TERIYAKI SOBA NOODLES
      DF NF
      TERIYAKI SOBA NOODLES

      394 cal

      27.6g 7.4g 45g
      $11.90
    • BEETROOT & FETA LAMB
      GF NF
      BEETROOT & FETA LAMB

      363 cal

      34.4g 11.1g 27.6g
      $11.90
    • CHICKEN PAD THAI
      DF GF
      CHICKEN PAD THAI

      428 cal

      33.7g 9.8g 47.8g
      $9.90

    Breakfast

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    Current option

      more breakfast options

      Snacks

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      Current option

        more snacks options

        • CHOC BROWNIE BARS
          DF GF
        • SALTED CARAMEL BARS
          DF GF
        • PEANUT BUTTER BARS
          DF GF
        • CHOC-HAZELNUT BALLS
          DF GF
        • CHOC MINT BARS
          DF GF
        • BARBELL BILTONG
          DF GF NF
          BARBELL BILTONG

          116 cal

          14.1g 6.78g 1g
          $11.95 $10.95

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