healthy meal plans

OUR MEALS

POULTRY

RED MEAT

FISH

VEGETARIAN

BREAKFAST

SNACKS

POULTRY

Grilled Chicken

Succulent grilled chicken, served with sweet potato mash and broccoli

	Cal	Fat	Carb	Protein
Low Cal	444	17	42	32
Lean	592	22	56	43
Muscle Gain	740	28	70	54

Chicken Tikka

A mild Indian dish of brown rice, chicken and tikka masala sauce

	Cal	Fat	Carb	Protein
Low Cal	452	14	42	38
Lean	602	19	56	50
Muscle Gain	753	24	70	63

Chicken Singapore

Asian inspired noodle mix with seasoned chicken

	Cal	Fat	Carb	Protein
Low Cal	457	8	54	40
Lean	609	11	72	53
Muscle Gain	761	14	90	66

Chicken Burrito Bowl

Grilled Chicken, beans & brown rice with hummus & salsa

	Cal	Fat	Carb	Protein
Low Cal	455	9	55	35
Lean	607	12	73	47
Muscle Gain	759	15	91	59

Thai Green Curry

Seasoned chicken, mixed with a healthy green curry sauce and served with brown rice

	Cal	Fat	Carb	Protein
Low Cal	450	17	34	38
Lean	600	23	45	50
Muscle Gain	750	29	56	63

Pad Thai Chicken

A mix of vegetables, chicken and noodles brought together with a sweet chili flavouring

	Cal	Fat	Carb	Protein
Low Cal	457	13	50	32
Lean	609	17	67	43
Muscle Gain	761	21	84	54

Chicken Stirfry

Succulent chunks of chicken, tossed in noodles and vegetables

	Cal	Fat	Carb	Protein
Low Cal	446	11	50	35
Lean	594	14	66	47
Muscle Gain	743	18	83	59

Chicken Pasta Pesto

Penne pasta and Chicken, mixed with vegetables and a home made pasta sauce

	Cal	Fat	Carb	Protein
Low Cal	451	11	50	35
Lean	601	15	66	47
Muscle Gain	752	19	83	59

Chicken Curry

Chicken tikka tossed in a madras curry infused coconut sauce served with brown rice

	Cal	Fat	Carb	Protein
Low Cal	464	17	41	39
Lean	619	22	54	52
Muscle Gain	774	28	68	65

BBQ Chicken Quinoa Salad

Poke bowl inspired quinoa, mixed vegetables and bbq spiced chicken breast

	Cal	Fat	Carb	Protein
Low Cal	455	11	54	35
Lean	606	14	72	46
Muscle Gain	758	18	90	58

Peri Peri Chicken

Medium spiced peri peri flavoured chicken, coconut scallion rice with citrusy corn niblets

	Cal	Fat	Carb	Protein
Low Cal	457	17	47	30
Lean	609	22	62	40
Muscle Gain	761	28	78	50

Chicken Cashew Stir Fry

Healthy stir fried chicken and vegetables, brown rice & roasted cashews

	Cal	Fat	Carb	Protein
Low Cal	454	15	45	35
Lean	605	20	60	46
Muscle Gain	756	25	75	58

Chicken Peanut Buddha Bowl

A hearty nutritious bowl, filled with whole grains, veggies, Thai flavoured chicken and a spicy peanut dressing

	Cal	Fat	Carb	Protein
Low Cal	461	23	29	35
Lean	614	30	39	47
Muscle Gain	768	38	49	59

Turkey Meatballs

Lean turkey mince meatballs with healthy tomato sauce & spaghetti

	Cal	Fat	Carb	Protein
Low Cal	452	8	56	35
Lean	602	11	75	47
Muscle Gain	753	14	94	59

Turkey Burger

Lean yet juicy minced turkey breast and vegetables with grilled sweet potato fries

	Cal	Fat	Carb	Protein
Low Cal	440	21	29	35
Lean	587	28	38	47
Muscle Gain	734	35	48	59

RED MEAT

Beef Chili

A firm Fittmeals favourite, lean beef chili with a side of potato and broccoli

	Cal	Fat	Carb	Protein
Low Cal	448	18	35	34
Lean	597	24	46	45
Muscle Gain	746	30	58	56

Beef Stir Fry

Succulent chunks of beef, tossed in noodles and vegetables

	Cal	Fat	Carb	Protein
Low Cal	452	17	50	22
Lean	602	22	66	29
Muscle Gain	753	28	83	36

Shepherd's Pie

Slow baked shepherd's pie, topped in sweet poato mash and a broccoli side

	Cal	Fat	Carb	Protein
Low Cal	457	26	26	30
Lean	609	34	35	40
Muscle Gain	761	43	44	50

Steak & Chips

Slices of juicy steak with homemade chips and peas and peppercorn gravy

	Cal	Fat	Carb	Protein
Low Cal	451	29	26	29
Lean	601	38	34	38
Muscle Gain	751	48	43	48

Beef Lasagne

Slow cooked beef, layered in spinach pasta sheets

	Cal	Fat	Carb	Protein
Low Cal	464	22	39	30
Lean	618	29	52	40
Muscle Gain	773	36	65	50

Beef Burger

Minced angus beef, mushroom & herbs patty, grilled sweet potato fries

	Cal	Fat	Carb	Protein
Low Cal	452	23	30	33
Lean	603	30	40	44
Muscle Gain	754	38	50	55

Spaghetti Bolognese

Minced angus beef & root vegetables slow cooked in a rich tomato sauce with whole wheat spaghetti

	Cal	Fat	Carb	Protein
Low Cal	466	15	49	33
Lean	621	20	65	44
Muscle Gain	776	25	81	55

Braised Beef Stew

Slow cooked chunks of angus beef, enriched with root vegetables & served with mash potato

	Cal	Fat	Carb	Protein
Low Cal	455	26	33	23
Lean	607	35	44	31
Muscle Gain	759	44	55	39

Chipotle Beef Salad

This Mexican style low carb dish is made up of black beans, corn, feta, lettuce with marinated chipotle beef. Served with a chipotle salsa sauce

	Cal	Fat	Carb	Protein
Low Cal	452	23	29	34
Lean	603	30	38	45
Muscle Gain	754	38	48	56

Mediterranean Veggie, Quinoa & Beef Salad

Mediterranean grilled veggies on a bed of quinoa with pulled beef

	Cal	Fat	Carb	Protein
Low Cal	452	29	21	26
Lean	602	39	28	35
Muscle Gain	753	49	35	44

Lamb Korma

Boneless lamb cubes and vegetables cooked in a light coconut and masala curry sauce with brown rice

	Cal	Fat	Carb	Protein
Low Cal	465	23	38	25
Lean	620	31	51	33
Muscle Gain	775	39	64	41

FISH

Grilled Fish

Panko crumbed and grilled whitefish fillets, salsa fresca and vegetable brown rice

	Cal	Fat	Carb	Protein
Low Cal	447	13	49	33
Lean	596	17	65	44
Muscle Gain	745	21	81	55

Fish Pie

Whitefish fillet chunks in a light veloute sauce topped with mashed potatoes

	Cal	Fat	Carb	Protein
Low Cal	458	21	35	35
Lean	610	28	46	47
Muscle Gain	763	35	58	59

Teriyaki Salmon

Fresh Salmon, coated in a healthy teriyaki sauce, served with baby potatoes and vegetables

	Cal	Fat	Carb	Protein
Low Cal	458	23	41	20
Lean	610	30	54	27
Muscle Gain	763	38	68	34

Prawn & Mango Salad

Our paprika prawns are full of flavour with broad beans, quinoa and rocket, topped with our inhouse mango and tomato salsa

	Cal	Fat	Carb	Protein
Low Cal	458	11	44	46
Lean	610	15	58	61
Muscle Gain	763	19	73	76

Poached Salmon Poke Bowl

Taste the rainbow with our colourful poached salmon poke bowl with edamame beans, rice, beetroot, carrot and soya sauce

	Cal	Fat	Carb	Protein
Low Cal	453	18	35	38
Lean	604	19	82	25
Muscle Gain	750	24	103	31

VEGETARIAN

Vegetarian Burger

Black Bean based burger filled with delicious nutrients, served with sweet potato mash and broccoli

	Cal	Fat	Carb	Protein
Low Cal	452	12	69	19
Lean	603	16	92	25

Vegetarian Bean Chili

A variety of beans served in a chili sauce, alongside potatoes, vegetables and tortilla chips

	Cal	Fat	Carb	Protein
Low Cal	460	11	70	19
Lean	613	14	93	25

Chickpea Steak

Homemade chips, peas and peppercorn gravy served with a chickpea steak

	Cal	Fat	Carb	Protein
Low Cal	449	17	59	20
Lean	599	23	79	26

Asian Tofu Noodles

Seasoned Asian noodles, with vegetables and tofu in a light soya sauce

	Cal	Fat	Carb	Protein
Low Cal	452	10	79	20
Lean	602	13	105	27

Soya Bean Stir Fry

Bean sprouts and soy beans tossed in a soya sauce, mixed with vegetables and noodles

	Cal	Fat	Carb	Protein
Low Cal	448	19	54	12
Lean	597	25	72	16

Vegetarian Meatballs

Delicious mushroom and cashew nut balls, served on a bed of spaghetti and a healthy tomato sauce

	Cal	Fat	Carb	Protein
Low Cal	452	8	83	17
Lean	602	10	110	22

Falafal Burrito Bowl

Chickpea falafal, beans and brown rice with hummus and salsa

	Cal	Fat	Carb	Protein
Low Cal	451	17	58	15
Lean	601	23	77	20

Thai Green Tofu Curry

Firm tofu in a green curry sauce with vegetables, served with brown rice

	Cal	Fat	Carb	Protein
Low Cal	456	21	49	19
Lean	608	28	65	25

Vegetarian Tikka

Chickpeas and lentils in a tikka masala sauce, served on a bed of brown rice

	Cal	Fat	Carb	Protein
Low Cal	452	12	67	19
Lean	602	16	89	25

Beetroot Falafal

A delicious beetroot falafal served with peppers and pitta bread

	Cal	Fat	Carb	Protein
Low Cal	453	19	56	14
Lean	604	25	74	18

Tofu Pad Thai

A mix of vegatbles, tofu and noodles brought together with a sweet chili flavouring

	Cal	Fat	Carb	Protein
Low Cal	452	14	69	12
Lean	602	19	92	16

Eggplant Teriyaki

Chopped eggplant and lentils in teriyaki glazing, served with baby potatoes and vegetables

	Cal	Fat	Carb	Protein
Low Cal	453	16	65	13
Lean	604	21	87	17

Pasta Pesto

Penne pasta, mixed with vegetables and a home made pasta sauce

	Cal	Fat	Carb	Protein
Low Cal	455	11	72	17
Lean	606	14	96	22

Beetroot Burger

Beetroot, feta and quinoa patty, grilled sweet potato fries and salad

	Cal	Fat	Carb	Protein
Low Cal	458	14	63	20
Lean	611	19	84	27

Chickpea Curry

Spiced chickpeas tossed in a madras curry infused coconut sauce served with brown rice

	Cal	Fat	Carb	Protein
Low Cal	461	15	61	19
Lean	614	20	81	25

BBQ Tofu Quinoa Salad

Poke bowl inspired quinoa. mixed vegetables and bbq spiced tofu cubes

	Cal	Fat	Carb	Protein
Low Cal	452	11	62	26
Lean	603	15	83	35

Peri Peri Tofu

Medium spiced peri peri tofu cubes, coconut scalion rice with citrusy corn nilblets

	Cal	Fat	Carb	Protein
Low Cal	455	17	55	22
Lean	606	23	73	29

Soya Korma

High protein soya chunks & vegetables cooked in a light coconut & masala curry sauce with brown rice

	Cal	Fat	Carb	Protein
Low Cal	456	8	58	41
Lean	608	10	77	55

Black Bean Burger

Black bean and vegetables patty with sweet potato fries

	Cal	Fat	Carb	Protein
Low Cal	464	9	76	22
Lean	618	12	101	29

Crunchy Mixed Bean Salad

This high fibre vegetarian dish consists of fresh crunchy vegetables, bean sprouts and quinoa served with a honey soya sauce

	Cal	Fat	Carb	Protein
Low Cal	450	14	62	19
Lean	600	19	82	25

Lentil & Bean Bolognese

Trio of mung, red kidney, black beans & root vegetables slow cooked in a rich tomato sauce with whole wheat spaghetti

	Cal	Fat	Carb	Protein
Low Cal	461	7	82	20
Lean	615	9	109	26

Tofu Cashew Stir Fry

Our healthy Chinese take-out version stir fried tofu and vegetables, brown rice and roasted cashews

	Cal	Fat	Carb	Protein
Low Cal	451	16	53	26
Lean	601	21	71	35

BREAKFAST

Shakshouka

	Cal	Fat	Carb	Protein
	412	16	43	22

Baked Almond and Blueberry Oatmeal

	Cal	Fat	Carb	Protein
	452	8	83	17

Protein Pancakes

	Cal	Fat	Carb	Protein
	451	17	58	15

Protein Waffle

	Cal	Fat	Carb	Protein
	456	21	49	19

Hash Brown & Beans

	Cal	Fat	Carb	Protein
	448	19	54	12

Veggie Egg Muffins

	Cal	Fat	Carb	Protein
	452	8	83	17

Veggie Omlette

	Cal	Fat	Carb	Protein
	451	17	58	15

Blueberry Oatmeal Muffins

	Cal	Fat	Carb	Protein
	414	13	56	18

Hashbrown Casserole

	Cal	Fat	Carb	Protein
	414	24	19	30

Coconut Cream Overnight Oats

	Cal	Fat	Carb	Protein
	401	16	48	16

Spanish Omlette

	Cal	Fat	Carb	Protein
	401	21	19	34

SNACKS

Chocolate Caramel Bars

	Cal	Fat	Carb	Protein
	198	8	28	3

Coconut Bars

	Cal	Fat	Carb	Protein
	197	16	10	2

Protein Cookies

	Cal	Fat	Carb	Protein
	207	10	16	13

Almond Energy Balls

	Cal	Fat	Carb	Protein
	206	12	19	6

Peanut Butter Truffles

	Cal	Fat	Carb	Protein
	209	15	13	5

Cranberry White Choc Protein Balls

	Cal	Fat	Carb	Protein
	208	8	25	9

Chocolate PB Flapjacks

	Cal	Fat	Carb	Protein
	203	8	27	6

Orange Chocolate Protein Balls

	Cal	Fat	Carb	Protein
	200	12	13	10

Snack Mix

	Cal	Fat	Carb	Protein
	205	12	17	6