Our Meals

HEALTHY, DELICIOUS & WELL-BALANCED

Week 1

WEEK 2

WEEK 3

WEEK 4

BREAKFAST

SNACKS

Week 1

Tex Mex Chicken Wrap

A cheesy chicken wrap stuffed with peppers, black beans with a side of fresh guacamole.

Cal Fat Carb Protein
Low Cal 465 11 43 48
Lean 620 25 53 45
Muscle Gain 775 31 66 56

Chicken Curry

A creamy chicken curry served with rice.

Cal Fat Carb Protein
Low Cal 443 11 47 38
Lean 590 15 62 51
Muscle Gain 738 19 78 64

Turkey Burger

A turkey burger served with mixed vegetables, halloumi with grilled sweet potato fries.

Cal Fat Carb Protein
Low Cal 435 23 22 37
Lean 580 30 29 49
Muscle Gain 725 38 36 61

Beef Chipotle Salad

A Mexican-style salad served with marinated beef and side of chipotle salsa.

Cal Fat Carb Protein
Low Cal 450 18 25 47
Lean 600 24 33 63
Muscle Gain 750 30 41 79

Salmon Teriyaki Noodles

Hearty salmon chunks, vegetables and rice noodles with teriyaki sauce.

Cal Fat Carb Protein
Low Cal 465 20 46 26
Lean 620 27 61 34
Muscle Gain 775 34 76 43

Veggie Meatballs

Vegetarian “meatballs” served with pasta in a tomato based sauce.

Cal Fat Carb Protein
Low Cal 465 15 64 19
Lean 620 20 85 25
Muscle Gain 775 25 106 31

Garlic & Herb Salmon Bowl

Garlic & herbed salmon served with crunchy vegetables, sweet potato and chickpeas.

Cal Fat Carb Protein
Low Cal 465 25 33 27
Lean 620 33 44 36
Muscle Gain 775 41 55 45

Chicken Singapore Noodles

Chicken and stir fried vegetables tossed in a asian style sauce served with noodles.

Cal Fat Carb Protein
Low Cal 450 8 51 43
Lean 600 11 68 57
Muscle Gain 750 14 85 71

Chicken Pasta Arrabbiata

A spicy tomato-based pasta with chicken and peppers.

Cal Fat Carb Protein
Low Cal 465 11 43 48
Lean 620 15 57 64
Muscle Gain 775 19 71 80

Shepherd's Pie

Ground beef and vegetables in a tomato-gravy topped with mashed potatoes with a side of vegetables.

Cal Fat Carb Protein
Low Cal 443 19 36 32
Lean 590 25 48 43
Muscle Gain 738 31 60 54

Asian Beef Stirfry

Succulent chunks of beef tossed with vegetables and served with rice.

Cal Fat Carb Protein
Low Cal 443 13 47 35
Lean 590 17 62 47
Muscle Gain 738 21 78 59

Halloumi Super Salad

A delicious vegetarian halloumi salad served with hummus.

Cal Fat Carb Protein
Low Cal 465 28 29 24
Lean 620 37 38 32
Muscle Gain 775 46 48 40

Mexican Beef Wrap

A cheesy beef wrap stuffed with mixed vegetables and beans, served with a side of fresh guacamole.

Cal Fat Carb Protein
Low Cal 465 20 40 32
Lean 620 26 53 43
Muscle Gain 775 33 66 54

Beef Ragu Pasta Bake

Ragu style beef in a tomato based sauce with penne pasta, baked with a generous serving of cheese.

Cal Fat Carb Protein
Low Cal 465 18 39 37
Lean 620 24 52 49
Muscle Gain 775 30 65 61

Grilled Chicken Salad

A chargrilled chicken with feta cheese, salad and fresh guacamole.

Cal Fat Carb Protein
Low Cal 450 29 12 37
Lean 600 38 16 49
Muscle Gain 750 48 20 61

Nasi Goreng

An Indonesian signature dish with spicy chicken and egg fried rice served with chicken skewers.

Cal Fat Carb Protein
Low Cal 458 9 50 44
Lean 610 12 66 59
Muscle Gain 763 15 83 74

Poached Salmon Poke Bowl

Poached salmon poke bowl with edamame beans, rice, beetroot, carrot and soya sauce.

Cal Fat Carb Protein
Low Cal 458 23 28 37
Lean 610 30 37 49
Muscle Gain 763 38 46 61

Tofu Peanut Noodles

Pan fried tofu served with noodles and vegetables sauteed in a ginger and peanut sauce.

Cal Fat Carb Protein
Low Cal 458 27 35 18
Lean 610 36 47 24
Muscle Gain 763 45 59 30

Week 2

Fish Pie

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

Cal Fat Carb Protein
Low Cal 450 17 35 39
Lean 600 23 47 52
Muscle Gain 750 29 59 65

Mexican Chicken Salad

Mexican style dish made up of black beans, corn, feta, lettuce with cajun chicken and cajun sauce.

Cal Fat Carb Protein
Low Cal 435 23 12 44
Lean 580 31 16 59
Muscle Gain 725 39 20 74

Pad Thai Chicken

Chicken and vegetables tossed in a Pad Thai Sauce served with noodles.

Cal Fat Carb Protein
Low Cal 450 14 47 34
Lean 600 19 62 45
Muscle Gain 750 24 78 56

Black Bean Burger

A vegetarian black bean burger served with mixed vegetables & halloumi cheese.

Cal Fat Carb Protein
Low Cal 435 16 53 20
Lean 580 21 71 27
Muscle Gain 725 26 89 34

Steak Poke Bowl

Asian-inspired poke bowl with strips of steak, vegetables and rice.

Cal Fat Carb Protein
Low Cal 443 14 47 32
Lean 590 19 62 43
Muscle Gain 738 24 78 54

Beef Lasagne

Slow cooked beef, layered in pasta sheets​.

Cal Fat Carb Protein
Low Cal 465 14 44 41
Lean 620 19 58 54
Muscle Gain 775 24 73 68