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

  • COTTAGE PIE
    COTTAGE PIE

    286 cal

    32g 9g 17g
    $9.90

Meal 2

  • PERI-PERI CHICKEN
    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

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Snacks

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Complete your day

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Meal 1

  • STEAK AND MUSHROOM
    STEAK AND MUSHROOM

    325 cal

    35g 7G 26G
    $11.90

Meal 2

  • COTTAGE PIE
    COTTAGE PIE

    286 cal

    32g 9g 17g
    $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

  • MOROCCAN LAMB FILLET
    MOROCCAN LAMB FILLET

    275 cal

    33G 6G 17g
    $11.90

Meal 2

  • STEAK AND MUSHROOM
    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

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Snacks

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Complete your day

continue planning your week

Meal 1

  • CHILLI CON CARNE
    CHILLI CON CARNE

    434 cal

    34g 9g 51g
    $9.90

Meal 2

  • MOROCCAN LAMB FILLET
    MOROCCAN LAMB FILLET

    275 cal

    33G 6G 17g
    $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 TIKKA MASALA
    CHICKEN TIKKA MASALA

    406 cal

    33g 6g 52g
    $9.90

Meal 2

  • CHILLI CON CARNE
    CHILLI CON CARNE

    434 cal

    34g 9g 51g
    $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

  • Click edit to choose your snacks

Complete your day

continue planning your week

Meal 1

  • SPAGHETTI BOLOGNESE
    SPAGHETTI BOLOGNESE

    470 cal

    39g 12g 46G
    $8.00

Meal 2

  • CHICKEN TIKKA MASALA
    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

  • 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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    more lunch options

    • COCONUT CURRY CHICKEN
      COCONUT CURRY CHICKEN

      327 cal

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

      318 cal

      35g 7g 26g
      $9.90
    • PESTO CHICKEN
      PESTO CHICKEN

      356 cal

      36g 10g 26g
      $9.90
    • PERI-PERI CHICKEN
      PERI-PERI CHICKEN

      344 cal

      35g 9g 27g
      $9.90
    • COTTAGE PIE
      COTTAGE PIE

      286 cal

      32g 9g 17g
      $9.90
    • STEAK AND MUSHROOM
      STEAK AND MUSHROOM

      325 cal

      35g 7G 26G
      $11.90
    • MOROCCAN LAMB FILLET
      MOROCCAN LAMB FILLET

      275 cal

      33G 6G 17g
      $11.90
    • CHILLI CON CARNE
      CHILLI CON CARNE

      434 cal

      34g 9g 51g
      $9.90
    • CHICKEN TIKKA MASALA
      CHICKEN TIKKA MASALA

      406 cal

      33g 6g 52g
      $9.90
    • SPAGHETTI BOLOGNESE
      SPAGHETTI BOLOGNESE

      470 cal

      39g 12g 46G
      $8.00
    • BEEF GOULASH
      BEEF GOULASH

      260 cal

      36g 6g 13g
      $11.90
    • SALSA BASA
      SALSA BASA

      275 cal

      29g 4g 28G
      $9.90
    • BBQ PULLED BEEF
      BBQ PULLED BEEF

      413 cal

      25g 9g 53g
      $11.90
    • CHIPOTLE BURRITO BOWL
      CHIPOTLE BURRITO BOWL

      322 cal

      28G 6G 36G
      $9.90
    • MEDITERRANEAN CHICKEN
      MEDITERRANEAN CHICKEN

      322 cal

      34g 9g 22.5g
      $9.90
    • THAI RED CURRY
      THAI RED CURRY

      521 cal

      29g 26g 41G
      $9.90

    Breakfast

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      Snacks

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        Creating your plan

        Please select atleast 5 meals

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