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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)
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)
DF
GF
NF
189 cal
29g
5g
5g
LEMON BASA
189 CAL /
29g PRO /
5g CARBS /
5g FAT
SMALL / VEG
SMALL / SWEET POTATO
LARGE / VEG
LARGE / SWEET POTATO
DF
NF
380 cal
54.4g
12.9g
8.8g
BEEF BULGOGI
380 CAL /
54.4g PRO /
8.8g CARBS /
12.9g FAT
SMALL / MIXED VEG & ZUCCHINI
SMALL / RICE & MIXED VEG
LARGE / MIXED VEG & ZUCCHINI
LARGE / RICE & MIXED VEG
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DF
GF
NF
509 cal
44g
22.5g
28.6g
CHIMICHURRI STEAK
509 CAL /
44g PRO /
28.6g CARBS /
22.5g FAT
SMALL / SPICED POTATOES & GREEN BEANS
LARGE / SPICED POTATOES & GREEN BEANS
DF
GF
NF
249 cal
40g
3.2g
8.6g
PERI PERI CHICKEN
249 CAL /
40g PRO /
8.6g CARBS /
3.2g FAT
SMALL / BROCC MASH & PUMPKIN
LARGE / BROCC MASH & PUMPKIN
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DF
NF
380 cal
54.4g
12.9g
8.8g
BEEF BULGOGI
380 CAL /
54.4g PRO /
8.8g CARBS /
12.9g FAT
SMALL / MIXED VEG & ZUCCHINI
SMALL / RICE & MIXED VEG
LARGE / MIXED VEG & ZUCCHINI
LARGE / RICE & MIXED VEG
GF
NF
356 cal
42.5g
6.6g
27g
STEAK AND MUSHROOM
356 CAL /
42.5g PRO /
27g CARBS /
6.6g FAT
SMALL / BEANS CARROTS & MASH
SMALL / CAULIFLOWER & CARROTS
LARGE / BEANS CARROTS & MASH
LARGE / CAULIFLOWER & CARROTS
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GF
NF
356 cal
42.5g
6.6g
27g
STEAK AND MUSHROOM
356 CAL /
42.5g PRO /
27g CARBS /
6.6g FAT
SMALL / BEANS CARROTS & MASH
SMALL / CAULIFLOWER & CARROTS
LARGE / BEANS CARROTS & MASH
LARGE / CAULIFLOWER & CARROTS
DF
GF
476 cal
42.7g
10g
49.4g
SATAY CHICKEN
476 CAL /
42.7g PRO /
49.4g CARBS /
10g FAT
SMALL / RICE & VEG
SMALL / CAULI RICE & VEG
LARGE / RICE & VEG
LARGE / CAULI RICE & VEG
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DF
GF
476 cal
42.7g
10g
49.4g
SATAY CHICKEN
476 CAL /
42.7g PRO /
49.4g CARBS /
10g FAT
SMALL / RICE & VEG
SMALL / CAULI RICE & VEG
LARGE / RICE & VEG
LARGE / CAULI RICE & VEG
GF
NF
241 cal
30.4g
8.6g
7.3g
ZOODLE BOLOGNESE
241 CAL /
30.4g PRO /
7.3g CARBS /
8.6g FAT
SMALL / ZUCCHINI NOODLES
LARGE / ZUCCHINI NOODLES
COMPLETE YOUR DAY
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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)
Please select atleast 5 meals