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monday | January 5
Meal 1
Savoury Zucchini Waffles with Smoked Salmon
Savoury Zucchini Waffles with Smoked Salmon

34 gProtein

27 gCarbs

13 gFats

350 kCal

Meal 2
Pinoy Chicken Adobo with Quinoa
Pinoy Chicken Adobo with Quinoa

39 gProtein

21 gCarbs

13 gFats

4 gFibre

346 kCal

Meal 3
Tandoori Salmon Biryani
Tandoori Salmon Biryani

35 gProtein

20 gCarbs

13 gFats

2 gFibre

349 kCal

Meal 1
Savoury Zucchini Waffles with Smoked Salmon
Savoury Zucchini Waffles with Smoked Salmon

35 gProtein

32 gCarbs

14 gFats

400 kCal

Meal 2
Pinoy Chicken Adobo with Quinoa
Pinoy Chicken Adobo with Quinoa

36 gProtein

33 gCarbs

13 gFats

4 gFibre

398 kCal

Meal 3
Tandoori Salmon Biryani
Tandoori Salmon Biryani

36 gProtein

33 gCarbs

14 gFats

3 gFibre

404 kCal

Meal 1
Meat-less Sausages with Broccoli Muffins
Meat-less Sausages with Broccoli Muffins

33 gProtein

35 gCarbs

14 gFats

21 gFibre

396 kCal

Meal 2
Eggplant Adobo with Peanut Rice
Eggplant Adobo with Peanut Rice

36 gProtein

35 gCarbs

12 gFats

5 gFibre

403 kCal

Meal 3
Farmer Veg Shepherd's Pie
Farmer Veg Shepherd's Pie

38 gProtein

34 gCarbs

13 gFats

14 gFibre

405 kCal

tuesday | January 6
Meal 1
Beef and Eggs Casserole
Beef and Eggs Casserole

35 gProtein

22 gCarbs

14 gFats

1 gFibre

351 kCal

Meal 2
Thai coconut shrimp curry
Thai coconut shrimp curry

35 gProtein

22 gCarbs

14 gFats

1 gFibre

345 kCal

Meal 3
Chicken Banger 'N' Caramelized mash
Chicken Banger 'N' Caramelized mash

37 gProtein

19 gCarbs

13 gFats

4 gFibre

349 kCal

Meal 1
Beef and Eggs Casserole
Beef and Eggs Casserole

33 gProtein

35 gCarbs

14 gFats

2 gFibre

396 kCal

Meal 2
Thai coconut shrimp curry
Thai coconut shrimp curry

34 gProtein

35 gCarbs

14 gFats

1 gFibre

402 kCal

Meal 3
Chicken Banger 'N' Caramelized Mash
Chicken Banger 'N' Caramelized Mash

35 gProtein

34 gCarbs

13 gFats

5 gFibre

401 kCal

Meal 1
Avocado & Feta Cheese Scrambled Tofu
Avocado & Feta Cheese Scrambled Tofu

36 gProtein

34 gCarbs

13 gFats

1 gFibre

397 kCal

Meal 2
Meat-Less Parmigiana with Summer Roasted Veggies
Meat-Less Parmigiana with Summer Roasted Veggies

36 gProtein

35 gCarbs

13 gFats

16 gFibre

399 kCal

Meal 3
Paneer Manchurian with Stir Fried Noodles
Paneer Manchurian with Stir Fried Noodles

37 gProtein

33 gCarbs

13 gFats

5 gFibre

400 kCal

wednesday | January 7
Meal 1
Spinach Omelet topped with Smoked Salmon & Fresh Avocado
Spinach Omelet topped with Smoked Salmon & Fresh Avocado

34 gProtein

22 gCarbs

14 gFats

2 gFibre

347 kCal

Meal 2
Curry Chicken Pita Burger
Curry Chicken Pita Burger

40 gProtein

23 gCarbs

13 gFats

4 gFibre

369 kCal

Meal 3
Roasted Salmon caprese
Roasted Salmon caprese

37 gProtein

18 gCarbs

14 gFats

2 gFibre

350 kCal

Meal 1
Spinach Omelet topped with Smoked Salmon & Fresh Avocado
Spinach Omelet topped with Smoked Salmon & Fresh Avocado

37 gProtein

34 gCarbs

13 gFats

5 gFibre

401 kCal

Meal 2
Curry Chicken Pita Burger
Curry Chicken Pita Burger

38 gProtein

34 gCarbs

13 gFats

5 gFibre

408 kCal

Meal 3
Roasted Salmon Caprese
Roasted Salmon Caprese

35 gProtein

34 gCarbs

13 gFats

2 gFibre

404 kCal

Meal 1
Tempeh Masala Oatmeal
Tempeh Masala Oatmeal

32 gProtein

34 gCarbs

15 gFats

18 gFibre

398 kCal

Meal 2
Falafel Burger with Hummus Aioli
Falafel Burger with Hummus Aioli

35 gProtein

35 gCarbs

14 gFats

9 gFibre

402 kCal

Meal 3
Korean BBQ Chickpea Tempeh with Coconut Rice
Korean BBQ Chickpea Tempeh with Coconut Rice

34 gProtein

36 gCarbs

14 gFats

14 gFibre

404 kCal

thursday | January 8
Meal 1
Cauliflower Crusted Frittata
Cauliflower Crusted Frittata

34 gProtein

22 gCarbs

14 gFats

2 gFibre

348 kCal

Meal 2
Seafood Spaghetti with Marinara Sauce
Seafood Spaghetti with Marinara Sauce

40 gProtein

22 gCarbs

12 gFats

3 gFibre

355 kCal

Meal 3
Teriyaki Beef Loin Steak with Miso Mash & Garlic Broccoli
Teriyaki Beef Loin Steak with Miso Mash & Garlic Broccoli

36 gProtein

21 gCarbs

14 gFats

4 gFibre

353 kCal

Meal 1
Cauliflower Crusted Frittata
Cauliflower Crusted Frittata

33 gProtein

34 gCarbs

14 gFats

3 gFibre

398 kCal

Meal 2
Seafood Spaghetti with Marinara Sauce
Seafood Spaghetti with Marinara Sauce

39 gProtein

33 gCarbs

13 gFats

4 gFibre

399 kCal

Meal 3
Teriyaki Beef Loin Steak with Miso Mash & Garlic Broccoli
Teriyaki Beef Loin Steak with Miso Mash & Garlic Broccoli

37 gProtein

34 gCarbs

13 gFats

4 gFibre

400 kCal

Meal 1
Crispy Quinoa Patty with Chickpea Relish
Crispy Quinoa Patty with Chickpea Relish

37 gProtein

34 gCarbs

13 gFats

23 gFibre

401 kCal

Meal 2
Vegan Thai coconut curry
Vegan Thai coconut curry

35 gProtein

36 gCarbs

13 gFats

6 gFibre

395 kCal

Meal 3
Japanese Spicy Teriyaki Balls
Japanese Spicy Teriyaki Balls

33 gProtein

36 gCarbs

14 gFats

7 gFibre

396 kCal

friday | January 9
Meal 1
Baked Fish Nasi Lemak
Baked Fish Nasi Lemak

35 gProtein

21 gCarbs

14 gFats

1 gFibre

348 kCal

Meal 2
Grilled Summer Niçoise Salad
Grilled Summer Niçoise Salad

35 gProtein

22 gCarbs

13 gFats

2 gFibre

352 kCal

Meal 3
Chicken Spinach curry with cumin pulao
Chicken Spinach curry with cumin pulao

35 gProtein

22 gCarbs

13 gFats

2 gFibre

347 kCal

Meal 1
Baked Fish Nasi Lemak
Baked Fish Nasi Lemak

36 gProtein

34 gCarbs

13 gFats

2 gFibre

402 kCal

Meal 2
Grilled Summer Niçoise Salad
Grilled Summer Niçoise Salad

33 gProtein

35 gCarbs

13 gFats

3 gFibre

397 kCal

Meal 3
Chicken Spinach curry with cumin pulao
Chicken Spinach curry with cumin pulao

35 gProtein

35 gCarbs

14 gFats

3 gFibre

400 kCal

Meal 1
Indian masala burrito with tomato salsa
Indian masala burrito with tomato salsa

36 gProtein

37 gCarbs

12 gFats

18 gFibre

399 kCal

Meal 2
Italian Veggie Cacciatore
Italian Veggie Cacciatore

36 gProtein

35 gCarbs

13 gFats

16 gFibre

398 kCal

Meal 3
Paneer Channa Masala
Paneer Channa Masala

34 gProtein

35 gCarbs

14 gFats

3 gFibre

401 kCal

monday | January 12
Meal 1
Breakfast Chicken & Turkey Bacon Hash
Breakfast Chicken & Turkey Bacon Hash

36 gProtein

23 gCarbs

13 gFats

7 gFibre

349 kCal

Meal 2
Shish Taouk with Hummus Dip
Shish Taouk with Hummus Dip

37 gProtein

21 gCarbs

13 gFats

4 gFibre

351 kCal

Meal 3
Beef Eggplant Lasagna
Beef Eggplant Lasagna

37 gProtein

22 gCarbs

13 gFats

3 gFibre

353 kCal

Meal 1
Breakfast Chicken & Turkey Bacon Hash
Breakfast Chicken & Turkey Bacon Hash

35 gProtein

35 gCarbs

14 gFats

8 gFibre

403 kCal

Meal 2
Shish Taouk with Hummus Dip
Shish Taouk with Hummus Dip

41 gProtein

32 gCarbs

11 gFats

6 gFibre

403 kCal

Meal 3
Beef Eggplant Lasagna
Beef Eggplant Lasagna

35 gProtein

34 gCarbs

14 gFats

4 gFibre

401 kCal

Meal 1
Mexican Molletes with Black Beans
Mexican Molletes with Black Beans

36 gProtein

35 gCarbs

13 gFats

19 gFibre

405 kCal

Meal 2
Maple Glazed Quorn Fillet with Soba Noodles and Vegetables
Maple Glazed Quorn Fillet with Soba Noodles and Vegetables

36 gProtein

36 gCarbs

14 gFats

12 gFibre

403 kCal

Meal 3
Meat-Less Eggplant Teriyaki Rice Bowl
Meat-Less Eggplant Teriyaki Rice Bowl

35 gProtein

34 gCarbs

14 gFats

8 gFibre

397 kCal

tuesday | January 13
Meal 1
Scrambled Eggs with Smoked Salmon
Scrambled Eggs with Smoked Salmon

35 gProtein

22 gCarbs

14 gFats

2 gFibre

353 kCal

Meal 2
Crispy Seabass with Charred Green & Asian Sticky Sauce
Crispy Seabass with Charred Green & Asian Sticky Sauce

36 gProtein

21 gCarbs

14 gFats

3 gFibre

354 kCal

Meal 3
Chicken Mushroom Bacon stew with Green Mash
Chicken Mushroom Bacon stew with Green Mash

35 gProtein

22 gCarbs

14 gFats

5 gFibre

353 kCal

Meal 1
Scrambled Eggs with Smoked Salmon
Scrambled Eggs with Smoked Salmon

36 gProtein

35 gCarbs

14 gFats

3 gFibre

404 kCal

Meal 2
Crispy Seabass with Charred Green & Asian Sticky Sauce
Crispy Seabass with Charred Green & Asian Sticky Sauce

35 gProtein

35 gCarbs

13 gFats

3 gFibre

395 kCal

Meal 3
Chicken Mushroom Bacon stew with Green Mash
Chicken Mushroom Bacon stew with Green Mash

36 gProtein

32 gCarbs

14 gFats

6 gFibre

397 kCal

Meal 1
Nacho
Nacho" Baked Potato"

35 gProtein

36 gCarbs

13 gFats

24 gFibre

395 kCal

Meal 2
Lebanese Baked vegetarian balls
Lebanese Baked vegetarian balls

35 gProtein

34 gCarbs

14 gFats

15 gFibre

396 kCal

Meal 3
Mattar Paneer Masala
Mattar Paneer Masala

37 gProtein

35 gCarbs

13 gFats

3 gFibre

401 kCal

wednesday | January 14
Meal 1
Egg Florentine
Egg Florentine

34 gProtein

21 gCarbs

14 gFats

2 gFibre

346 kCal

Meal 2
Roasted Salmon with braised French Lentils
Roasted Salmon with braised French Lentils

39 gProtein

16 gCarbs

14 gFats

6 gFibre

354 kCal

Meal 3
Asian Peanut Chicken curry
Asian Peanut Chicken curry

36 gProtein

19 gCarbs

14 gFats

2 gFibre

347 kCal

Meal 1
Egg Florentine
Egg Florentine

37 gProtein

37 gCarbs

12 gFats

3 gFibre

401 kCal

Meal 2
Roasted Salmon with braised French Lentils
Roasted Salmon with braised French Lentils

39 gProtein

31 gCarbs

13 gFats

11 gFibre

403 kCal

Meal 3
Asian Peanut Chicken curry
Asian Peanut Chicken curry

35 gProtein

34 gCarbs

14 gFats

2 gFibre

403 kCal

Meal 1
Breakfast Healthy Quesadilla
Breakfast Healthy Quesadilla

34 gProtein

36 gCarbs

13 gFats

16 gFibre

396 kCal

Meal 2
Crispy Falafel Mezze with Fattoush Salad
Crispy Falafel Mezze with Fattoush Salad

34 gProtein

34 gCarbs

15 gFats

9 gFibre

404 kCal

Meal 3
Bourguignon-Style Meat-less balls with Cauli-potato Mash
Bourguignon-Style Meat-less balls with Cauli-potato Mash

35 gProtein

34 gCarbs

14 gFats

16 gFibre

399 kCal

thursday | January 15
Meal 1
Chicken mushroom congee
Chicken mushroom congee

34 gProtein

23 gCarbs

14 gFats

1 gFibre

348 kCal

Meal 2
Chilean Seabass with Roasted Veggies
Chilean Seabass with Roasted Veggies

36 gProtein

34 gCarbs

13 gFats

3 gFibre

398 kCal

Meal 3
Grass-Fed Beef Steak with Ratatouille sauce
Grass-Fed Beef Steak with Ratatouille sauce

36 gProtein

21 gCarbs

13 gFats

3 gFibre

350 kCal

Meal 1
Chicken mushroom congee
Chicken mushroom congee

35 gProtein

35 gCarbs

14 gFats

2 gFibre

398 kCal

Meal 2
Chilean Seabass with Roasted Veggies
Chilean Seabass with Roasted Veggies

35 gProtein

23 gCarbs

14 gFats

2 gFibre

355 kCal

Meal 3
Grass-Fed Beef Steak with Ratatouille sauce
Grass-Fed Beef Steak with Ratatouille sauce

38 gProtein

31 gCarbs

13 gFats

4 gFibre

400 kCal

Meal 1
Singapore Vegan Nasi Goreng
Singapore Vegan Nasi Goreng

35 gProtein

34 gCarbs

14 gFats

9 gFibre

399 kCal

Meal 2
Paneer Tikki Kathi Roll
Paneer Tikki Kathi Roll

34 gProtein

35 gCarbs

14 gFats

4 gFibre

397 kCal

Meal 3
Sticky Sweet & Sour Quorn Bites
Sticky Sweet & Sour Quorn Bites

35 gProtein

36 gCarbs

13 gFats

15 gFibre

401 kCal

friday | January 16
Meal 1
Bell Pepper Chicken Stuffed Nachos with Homemade Tomato Salsa
Bell Pepper Chicken Stuffed Nachos with Homemade Tomato Salsa

38 gProtein

21 gCarbs

13 gFats

4 gFibre

351 kCal

Meal 2
Prawn Curry Vermicelli
Prawn Curry Vermicelli

35 gProtein

22 gCarbs

13 gFats

5 gFibre

356 kCal

Meal 3
Roasted Smoked Duck breast with Peppercorn Jus
Roasted Smoked Duck breast with Peppercorn Jus

36 gProtein

19 gCarbs

14 gFats

4 gFibre

349 kCal

Meal 1
Bell Pepper Chicken Stuffed Nachos with Homemade Tomato Salsa
Bell Pepper Chicken Stuffed Nachos with Homemade Tomato Salsa

36 gProtein

35 gCarbs

13 gFats

5 gFibre

397 kCal

Meal 2
Prawn Curry Vermicelli
Prawn Curry Vermicelli

35 gProtein

33 gCarbs

11 gFats

6 gFibre

384 kCal

Meal 3
Roasted Smoked Duck breast with Peppercorn Jus
Roasted Smoked Duck breast with Peppercorn Jus

35 gProtein

33 gCarbs

14 gFats

6 gFibre

401 kCal

Meal 1
Southwestern Sweet Potato with Vegan Sausage
Southwestern Sweet Potato with Vegan Sausage

36 gProtein

35 gCarbs

13 gFats

24 gFibre

402 kCal

Meal 2
Quorn Sausage in Black Pepper Sauce
Quorn Sausage in Black Pepper Sauce

36 gProtein

36 gCarbs

13 gFats

8 gFibre

401 kCal

Meal 3
Meat-less Steak with Potato Leek mash & Farm roasted Veggies
Meat-less Steak with Potato Leek mash & Farm roasted Veggies

36 gProtein

36 gCarbs

12 gFats

15 gFibre

401 kCal

Serving Size
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Calories

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Protein

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Carbs

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Fat

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Fibre

Description
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Ingredients
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