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monday | November 3
Meal 1
Ricotta Spinach Smoked Salmon Roll-up
Ricotta Spinach Smoked Salmon Roll-up

35 gProtein

21 gCarbs

14 gFats

2 gFibre

353 kCal

Meal 2
Chicken Spinach Korma
Chicken Spinach Korma

36 gProtein

22 gCarbs

14 gFats

2 gFibre

353 kCal

Meal 3
Beef Chili Con Carne
Beef Chili Con Carne

37 gProtein

19 gCarbs

14 gFats

4 gFibre

349 kCal

Meal 1
Ricotta Spinach Smoked Salmon Roll-up
Ricotta Spinach Smoked Salmon Roll-up

37 gProtein

34 gCarbs

13 gFats

3 gFibre

401 kCal

Meal 2
Chicken Spinach Korma
Chicken Spinach Korma

37 gProtein

34 gCarbs

13 gFats

2 gFibre

401 kCal

Meal 3
Beef Chili Con Carne
Beef Chili Con Carne

36 gProtein

35 gCarbs

13 gFats

5 gFibre

400 kCal

Meal 1
Red Velvet Protein Waffle with Vanilla Yogurt Icing
Red Velvet Protein Waffle with Vanilla Yogurt Icing

41 gProtein

32 gCarbs

12 gFats

7 gFibre

401 kCal

Meal 2
Veg
Veg "Meat"balls with Quinoa & Curried Cauliflower

35 gProtein

35 gCarbs

13 gFats

22 gFibre

401 kCal

Meal 3
Eggplant Lasagna
Eggplant Lasagna

35 gProtein

33 gCarbs

14 gFats

18 gFibre

397 kCal

tuesday | November 4
Meal 1
Laksa style Prawn Omelet with stir-fried veggies
Laksa style Prawn Omelet with stir-fried veggies

35 gProtein

21 gCarbs

14 gFats

2 gFibre

346 kCal

Meal 2
Herb Crusted Chicken with baked Sweet Potato Wedges
Herb Crusted Chicken with baked Sweet Potato Wedges

41 gProtein

22 gCarbs

11 gFats

4 gFibre

351 kCal

Meal 3
Crispy Barramundi Fillet with Tomato Barley Risotto
Crispy Barramundi Fillet with Tomato Barley Risotto

35 gProtein

23 gCarbs

13 gFats

4 gFibre

350 kCal

Meal 1
Laksa style Prawn Omelet with stir-fried veggies
Laksa style Prawn Omelet with stir-fried veggies

35 gProtein

35 gCarbs

14 gFats

3 gFibre

398 kCal

Meal 2
Herb Crusted Chicken with baked Sweet Potato Wedges
Herb Crusted Chicken with baked Sweet Potato Wedges

37 gProtein

34 gCarbs

13 gFats

6 gFibre

404 kCal

Meal 3
Crispy Barramundi Fillet with Tomato Barley Risotto
Crispy Barramundi Fillet with Tomato Barley Risotto

36 gProtein

33 gCarbs

13 gFats

5 gFibre

397 kCal

Meal 1
Breakfast Soy Protein Asparagus Mimosa
Breakfast Soy Protein Asparagus Mimosa

37 gProtein

33 gCarbs

14 gFats

17 gFibre

403 kCal

Meal 2
Paneer Veg pita sandwich
Paneer Veg pita sandwich

35 gProtein

31 gCarbs

14 gFats

6 gFibre

396 kCal

Meal 3
Mushroom Stroganoff
Mushroom Stroganoff

35 gProtein

34 gCarbs

14 gFats

24 gFibre

402 kCal

wednesday | November 5
Meal 1
Eggs Benedict with Turkey Ham
Eggs Benedict with Turkey Ham

38 gProtein

20 gCarbs

14 gFats

3 gFibre

352 kCal

Meal 2
Japanese Tuna Tataki
Japanese Tuna Tataki

35 gProtein

21 gCarbs

14 gFats

3 gFibre

348 kCal

Meal 3
Tunisian spiced Chicken with Golden Rice Pilaf
Tunisian spiced Chicken with Golden Rice Pilaf

35 gProtein

23 gCarbs

14 gFats

4 gFibre

354 kCal

Meal 1
Eggs Benedict with Turkey Ham
Eggs Benedict with Turkey Ham

35 gProtein

34 gCarbs

14 gFats

4 gFibre

398 kCal

Meal 2
Japanese Tuna Tataki
Japanese Tuna Tataki

35 gProtein

35 gCarbs

13 gFats

3 gFibre

398 kCal

Meal 3
Tunisian spiced Chicken with Golden Rice Pilaf
Tunisian spiced Chicken with Golden Rice Pilaf

36 gProtein

33 gCarbs

14 gFats

4 gFibre

405 kCal

Meal 1
Protein packed berries cinnamon oatmeal
Protein packed berries cinnamon oatmeal

38 gProtein

37 gCarbs

10 gFats

8 gFibre

399 kCal

Meal 2
Spicy Tempeh with Roasted Vegetables and Tomato Mixed Quinoa
Spicy Tempeh with Roasted Vegetables and Tomato Mixed Quinoa

35 gProtein

32 gCarbs

13 gFats

19 gFibre

396 kCal

Meal 3
Baked Marinara Quorn Balls with Shirataki Noodles
Baked Marinara Quorn Balls with Shirataki Noodles

34 gProtein

33 gCarbs

14 gFats

403 kCal

thursday | November 6
Meal 1
Simply Chick Taco
Simply Chick Taco

36 gProtein

22 gCarbs

13 gFats

4 gFibre

349 kCal

Meal 2
Thai fish curry with Shirataki noodle
Thai fish curry with Shirataki noodle

38 gProtein

20 gCarbs

14 gFats

6 gFibre

353 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
Simply Chick Taco
Simply Chick Taco

35 gProtein

34 gCarbs

13 gFats

5 gFibre

396 kCal

Meal 2
Thai fish curry with Shirataki noodle
Thai fish curry with Shirataki noodle

36 gProtein

34 gCarbs

14 gFats

6 gFibre

401 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
Baked Green Pea Fritters
Baked Green Pea Fritters

35 gProtein

35 gCarbs

13 gFats

9 gFibre

395 kCal

Meal 2
Thai Green Papaya Salad
Thai Green Papaya Salad

36 gProtein

33 gCarbs

13 gFats

12 gFibre

395 kCal

Meal 3
Sweet & Spicy Crispy Cottage Cheese
Sweet & Spicy Crispy Cottage Cheese

36 gProtein

32 gCarbs

14 gFats

3 gFibre

396 kCal

friday | November 7
Meal 1
Muffin-Tin Ham cheese Omelet with sautéed veggies
Muffin-Tin Ham cheese Omelet with sautéed veggies

40 gProtein

21 gCarbs

13 gFats

2 gFibre

355 kCal

Meal 2
Curried Mustard Maple Glazed Salmon
Curried Mustard Maple Glazed Salmon

39 gProtein

17 gCarbs

13 gFats

3 gFibre

346 kCal

Meal 3
Butter (less) Chicken with Peas Pulao
Butter (less) Chicken with Peas Pulao

39 gProtein

22 gCarbs

12 gFats

3 gFibre

351 kCal

Meal 1
Muffin-Tin Ham cheese Omelet with sautéed veggies
Muffin-Tin Ham cheese Omelet with sautéed veggies

37 gProtein

34 gCarbs

13 gFats

3 gFibre

398 kCal

Meal 2
Curried Mustard Maple Glazed Salmon
Curried Mustard Maple Glazed Salmon

36 gProtein

33 gCarbs

13 gFats

3 gFibre

396 kCal

Meal 3
Butter (less) Chicken with Peas Pulao
Butter (less) Chicken with Peas Pulao

36 gProtein

34 gCarbs

13 gFats

5 gFibre

400 kCal

Meal 1
Vegan Breakfast Wrap
Vegan Breakfast Wrap

37 gProtein

34 gCarbs

14 gFats

16 gFibre

404 kCal

Meal 2
Curried Mustard Maple Glazed Tempeh
Curried Mustard Maple Glazed Tempeh

36 gProtein

35 gCarbs

13 gFats

13 gFibre

402 kCal

Meal 3
Vegan Makhni with Peas Pulao
Vegan Makhni with Peas Pulao

35 gProtein

37 gCarbs

13 gFats

20 gFibre

401 kCal

monday | November 10
Meal 1
Chocolate Chip Protein Pancakes
Chocolate Chip Protein Pancakes

36 gProtein

22 gCarbs

13 gFats

3 gFibre

347 kCal

Meal 2
Chicken Tikka Kathi Roll
Chicken Tikka Kathi Roll

34 gProtein

23 gCarbs

14 gFats

3 gFibre

349 kCal

Meal 3
Madras Lamb curry
Madras Lamb curry

34 gProtein

21 gCarbs

14 gFats

5 gFibre

345 kCal

Meal 1
Chocolate Chip Protein Pancakes
Chocolate Chip Protein Pancakes

37 gProtein

33 gCarbs

14 gFats

6 gFibre

404 kCal

Meal 2
Chicken Tikka Kathi Roll
Chicken Tikka Kathi Roll

35 gProtein

35 gCarbs

14 gFats

5 gFibre

403 kCal

Meal 3
Madras Lamb Curry
Madras Lamb Curry

36 gProtein

35 gCarbs

13 gFats

6 gFibre

400 kCal

Meal 1
Chocolate Chip Protein Pancakes
Chocolate Chip Protein Pancakes

37 gProtein

33 gCarbs

14 gFats

6 gFibre

404 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
Stir fried Tempeh Teriyaki Rice Bowl
Stir fried Tempeh Teriyaki Rice Bowl

37 gProtein

34 gCarbs

13 gFats

15 gFibre

400 kCal

tuesday | November 11
Meal 1
Poached egg over Smoked salmon & lemon asparagus
Poached egg over Smoked salmon & lemon asparagus

39 gProtein

20 gCarbs

12 gFats

2 gFibre

349 kCal

Meal 2
Roasted Salmon caprese
Roasted Salmon caprese

37 gProtein

18 gCarbs

14 gFats

2 gFibre

350 kCal

Meal 3
Black Pepper Chicken with Zoodle
Black Pepper Chicken with Zoodle

34 gProtein

24 gCarbs

13 gFats

3 gFibre

350 kCal

Meal 1
Poached egg over Smoked salmon & lemon asparagus
Poached egg over Smoked salmon & lemon asparagus

40 gProtein

32 gCarbs

12 gFats

4 gFibre

399 kCal

Meal 2
Roasted Salmon Caprese
Roasted Salmon Caprese

35 gProtein

34 gCarbs

13 gFats

2 gFibre

404 kCal

Meal 3
Black Pepper Chicken with Zoodle
Black Pepper Chicken with Zoodle

34 gProtein

36 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
Bombay Frankie
Bombay Frankie

37 gProtein

33 gCarbs

13 gFats

23 gFibre

398 kCal

Meal 3
Vegan Thai coconut curry
Vegan Thai coconut curry

35 gProtein

36 gCarbs

13 gFats

6 gFibre

395 kCal

wednesday | November 12
Meal 1
Beef and Eggs Casserole
Beef and Eggs Casserole

35 gProtein

22 gCarbs

14 gFats

1 gFibre

351 kCal

Meal 2
Turkish Crumbed Fish with Roasties & Harissa Aioli
Turkish Crumbed Fish with Roasties & Harissa Aioli

37 gProtein

19 gCarbs

14 gFats

5 gFibre

350 kCal

Meal 3
Peri-Peri Chicken with Capsicum & Potato salad
Peri-Peri Chicken with Capsicum & Potato salad

41 gProtein

22 gCarbs

11 gFats

3 gFibre

354 kCal

Meal 1
Beef and Eggs Casserole
Beef and Eggs Casserole

33 gProtein

35 gCarbs

14 gFats

2 gFibre

396 kCal

Meal 2
Turkish Crumbed Fish with Roasties & Harissa Aioli
Turkish Crumbed Fish with Roasties & Harissa Aioli

37 gProtein

35 gCarbs

13 gFats

7 gFibre

403 kCal

Meal 3
Peri-Peri Chicken with Capsicum & Potato salad
Peri-Peri Chicken with Capsicum & Potato salad

37 gProtein

31 gCarbs

14 gFats

4 gFibre

399 kCal

Meal 1
Vegan Cheese Stuffed Bell Pepper
Vegan Cheese Stuffed Bell Pepper

35 gProtein

33 gCarbs

14 gFats

20 gFibre

401 kCal

Meal 2
Lebanese Baked vegetarian balls
Lebanese Baked vegetarian balls

35 gProtein

34 gCarbs

14 gFats

15 gFibre

396 kCal

Meal 3
Char Siew Vegan
Char Siew Vegan "Meat" with Sautéed Veggies

36 gProtein

36 gCarbs

13 gFats

14 gFibre

403 kCal

thursday | November 13
Meal 1
Prawn Shakshuka
Prawn Shakshuka

34 gProtein

22 gCarbs

14 gFats

2 gFibre

346 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
Beef Loin Steak with Roasted Beans and Garlic Potato
Beef Loin Steak with Roasted Beans and Garlic Potato

35 gProtein

22 gCarbs

13 gFats

4 gFibre

346 kCal

Meal 1
Prawn Shakshuka
Prawn Shakshuka

35 gProtein

35 gCarbs

14 gFats

2 gFibre

401 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
Beef Loin Steak with Roasted Beans and Garlic Potato
Beef Loin Steak with Roasted Beans and Garlic Potato

36 gProtein

33 gCarbs

13 gFats

5 gFibre

396 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
Quorn Eggplant Curry with Cauliflower Rice
Quorn Eggplant Curry with Cauliflower Rice

35 gProtein

33 gCarbs

14 gFats

17 gFibre

398 kCal

Meal 3
Vegan Bangers 'n' Caramelized Mash
Vegan Bangers 'n' Caramelized Mash

36 gProtein

34 gCarbs

13 gFats

15 gFibre

401 kCal

friday | November 14
Meal 1
Classic English Breakfast
Classic English Breakfast

35 gProtein

22 gCarbs

14 gFats

4 gFibre

350 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
Chicken Spinach curry with cumin pulao
Chicken Spinach curry with cumin pulao

35 gProtein

22 gCarbs

13 gFats

2 gFibre

347 kCal

Meal 1
Classic English Breakfast
Classic English Breakfast

35 gProtein

34 gCarbs

14 gFats

6 gFibre

396 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
Chicken Spinach curry with cumin pulao
Chicken Spinach curry with cumin pulao

35 gProtein

35 gCarbs

14 gFats

3 gFibre

400 kCal

Meal 1
Vegan Chickpea Spinach Roll-up
Vegan Chickpea Spinach Roll-up

35 gProtein

34 gCarbs

14 gFats

5 gFibre

402 kCal

Meal 2
Meat-less Sausages with Quinoa & Veggies
Meat-less Sausages with Quinoa & Veggies

36 gProtein

33 gCarbs

13 gFats

19 gFibre

402 kCal

Meal 3
Cottage Cheese Spinach with Cumin Pulao
Cottage Cheese Spinach with Cumin Pulao

35 gProtein

14 gCarbs

13 gFats

13 gFibre

398 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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Description
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Ingredients
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