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

  • BEEF GOULASH
    DF GF NF
    BEEF GOULASH

    260 cal

    36g 6g 13g
    $11.90

Meal 2

  • CHICKEN TIKKA MASALA
    GF NF
    CHICKEN TIKKA MASALA

    406 cal

    33g 6g 52g
    $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

  • SALSA BASA
    DF GF NF
    SALSA BASA

    275 cal

    29g 4g 28G
    $9.90

Meal 2

  • BEEF GOULASH
    DF GF NF
    BEEF GOULASH

    260 cal

    36g 6g 13g
    $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

  • MOROCCAN LAMB FILLET
    DF GF NF
    MOROCCAN LAMB FILLET

    275 cal

    33G 6G 17g
    $11.90

Meal 2

  • STEAK AND MUSHROOM
    GF NF
    STEAK AND MUSHROOM

    325 cal

    35g 7G 26G
    $11.90

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

  • STEAK AND MUSHROOM
    GF NF
    STEAK AND MUSHROOM

    325 cal

    35g 7G 26G
    $11.90

Meal 2

  • PERI-PERI CHICKEN
    GF NF
    PERI-PERI CHICKEN

    344 cal

    35g 9g 27g
    $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

  • PERI-PERI CHICKEN
    GF NF
    PERI-PERI CHICKEN

    344 cal

    35g 9g 27g
    $9.90

Meal 2

  • COTTAGE PIE
    GF NF
    COTTAGE PIE

    286 cal

    32g 9g 17g
    $9.90

Meal 3

  • Click edit to choose your breakfast

Meal 4

  • Click edit to choose your breakfast

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

    • PEPPERBERRY STEAK
      GF NF
      PEPPERBERRY STEAK

      265 cal

      39g 7g 7g
      $11.90
    • 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
    • PESTO CHICKEN
      GF
      PESTO CHICKEN

      356 cal

      36g 10g 26g
      $9.90
    • COTTAGE PIE
      GF NF
      COTTAGE PIE

      286 cal

      32g 9g 17g
      $9.90
    • PERI-PERI CHICKEN
      GF NF
      PERI-PERI CHICKEN

      344 cal

      35g 9g 27g
      $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
    • 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

    Breakfast

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      Snacks

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        Creating your plan

        Please select atleast 5 meals

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