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Protein Carbs Fats Calories

Ways with 22 0 0 88
Whites
Sweet 22 0 0 88
omelette
Egg and ham 10 3 7 112 per serve
muffins
Egg white 29 4 2 150
omelette

Egg white and


strawberry 20 7 4 144
crepe

Tofu scramble 14 7 7 147

Egg white 13 8 0 80
muffin cups
Whey Whip 33 8 8 209
Egg white 31 12 0 172
Frittata
Chia Protein 36 12 18 354
Pudding
Breafast oat 4.3 14.3 2 93
bites
Protein fluf 35 15 1 209

Egg and 15 17 10 218


tomato skillet

Yoghurt with 23 18 5 210


mixed berries

Fropro 22 20 6 222
Smoked 23 20 13 289
samon bagel
Scrambelled 21 21 6 222
egg

Egg white
breakfast 20 24 5 221
sandwhich

Maple
Roasted 8 26 16 280
Granola
Granola and 4 32 8 217 per serve
nut bars
French toast 19 33 3 235
Not quite 18 33 19 371
benedict

Sweet potato
protein 42 37 3 343
pancakes

Protein 38 37 5 345
Pancakes
Grek Yogurt 22 39 9 325
Pancakes

Carrot cake
protein 39 39 11 411
pancakes

Egg and sweet 16 40 10 314


potato Hash

Pumpkin Spice
protein 40 40 11 419
Pancakes
Dippy eggs 19 41 17 393
Breakfast 27 42 7 339
Burrito
Breakfast 18 42 12 348
Panini

Breakfast pizza 13 43 17 377

Choc peanut 13 44 15 363


oats

Lemon and
poppy seed 40 45 12 448
protein
pancakes

Better than 24 47 13 401


overnight oats

Protein Cereal 31 48 5 361

Protein Oats 35 49 9 417

Protein crepes 16 51 8 340


Vanilla ras 11 51 11 347
oats
Protein Oats 35 51 9 425
2.0

PB and
banana 41 51 15 503
protein
pancakes

Choc hazelnut
protein 40 51 20 544
pancakes

Lemon Poppy 11 52 11 351


Seed oats

Apple and 12 53 21 449


Pecan Oats

Pistachio
Protein
Pancakes with 43 54 13 505
raspberry
coulis

Maple
Cinnamon 11 55 10 354
oats

Overnight oats 36 57 11 471

Choc Orange
protein 40 57 15 523
Pancakes

Matcha
protein
pancakes with 40 58 12 500
raspberry
coulis

Chia Oats 31 59 15 495


Protein 40 59 12 504
Pancakes 2.0

Banana and 13 62 15 435


cinnamon oats
Apple pie
protein 41 63 12 524
pancakes
Protein Carbs Fats Cals
Brown Sushi 6 273 per serve
15 42
Rolls of 4

Rice pilaf 5 50 2 237 per serve

9 201 for 100g


Roast chicken 30 0 with skin
Chicken pad 38 62 7 463
Thai
Turkey Pasta 35 60 8 452
Bake
Chicken and 28 51 14 442
Veggie Pasta

Salmon Pasta 37 53 9 441

Tuna Avocado 28 47 15 435


Wraps

Pesto Chicken
Avocado 27 45 16 432
Panini

Quinoa,
zucchini, 17 53 14 406
carrot fritters

Greek Wraps 30 44 11 395


Honey Baked 41.4 30 11 388
Chicken

Steak and 31 21 19 379


avocado salad

Lemon Tuna 29 45 9 377


Panini
Tuna Pasta 34 48 5 373
Curried 11 46 16 372
quinoa salad
Chicken Avo 27 41 11 371
Club
Pasta Salad 10 63 8 364
Black Bean 16 47 5 360
patties
Mediterranea
n Chicken 27 44 8 356
Panini

Tuscan
Chicken 26 43 8 356
Panini
Baked Fish 21 44 10 350
Taco
Stir fry sizzle 35 43 4 348
Creamy
Avocado 9 55 10 346
Pesto Pasta
Fasta Pasta 28 48 4 340

Maple roastd 37 21 11 331


Chicken thigh

Veggie 23 55 2 330
Protein Pasta

Lamb Tagine 34 22.8 11 326

Oven Baked
Salmon with 22 22 13 311
avo and
mango salsa

Eggplant Pizza 9 49 8 304

Open Faced
Tuna and 28 31 7 299
lentil
Sandwich

Couscous 8 42 11 299
Tabouleh

Dairy Free 31 9 14 286


butter chicken

Pearl
couscous 9 49 6 286
pesto salad

Burrito
Zucchini 36 28 3 283
Boats
Tuna and
chickpea 26 25 8 276
salad

Greek Chicken 26 9 14 266


Skewers

Sweet Potato 3 32 14 266


and Avo Salad

Stufed 23 32 5 265
Capsicum
Morrocan 8 46 5 261
couscous

Slow cooker
curry chicken 29 18 8 260
soup

Miso Maple 29 12 8 236


Baked Salmon

Chilli Ginger
Lamb Skewers 27 3 11 219

Chicken 30 7 7 211
Parmy

Ginger
Salmon 29 4 8 204
Burgers

Never Dry 28 11 5 201


Meat
Almond 25 5 9 201
Crusted Cod

Hemp Crusted 31 1 8 200


Chicken

Stufed 34 11 2 198
Chicken
Sweet and 31 12 2 190
soy kebabs
Thai Seared 26 3 0 188
Salmon

Slow Cooker
chicken 31.5 9.5 2.4 186
Fajitas
Pink
Peppercorn 26 2 8 184
Salmon
Baked fish 20 12 6 182
Moroccan
Quinoa 31 7 3 179
Chicken

Almond
Crusted 32 1 5 177
Chicken
Partly Pasta 24 11 3 167
Spiced
Chicken 17 9 7 167
Burgers

Garam
Masala 30 8 1 161
Chicken

Rainbow 29 9 1 161
Fajita Skewers

Sweet Chilly 28 9 1 157


Chicken
Cajun Spiced 23 2 6 154
Prawns
Lentil soup 8 22 3 142

Pumpkin soup 2.5 25.8 1 123

Tamari 25 5 1 117
Prawns

Garlic - chilly 31 44 11 3
prawn pasta
Protein Carbs Fats CalS

Almond 35 27 13 365
dreams shake

Apple pie 35 47 12 436


shake
Mango 34 37 10 375
Madness
Oatmeal 32 45 8 380
cookie shake

Maple
Pancakes 32 49 8 396
shake

Pumpkin pie 32 28 8 312


shake
Strawberry
cheesecake 31 12 0 172
shake
Pb and Jelly 30 12 5 249
Shake
Carrot cake 30 6 9 225
shake
Vanilla Chai 29 19 3 219
shake
Smoothie 28 36 5 301
bowl
Chocolate avo 28 18 10 274
shake
Mocha Coffee 27 7 1 145
shake

Berry surprise 27 44 1 293


shake

Blueberry 27 22 3 223
kiwi shake

Green
monster 27 22 0 196
shake

Tumeric 27 31 4 268
shake
Mint choc 26 3 4 152
shake
Pina colada 26 42 0 272
shake
Choc almond 20 4 14 222
thickshake

Peach mango 11 21 1 137


smoothie

Green Juice 2 14 0 64
Protein Carbs Fat Cals
Snickers 16 2 13 189
Pancakes

Super
strawberry ice 45 27 4 324
cream
Protein 46 30 4 340
Icecream
Protein 8 5 0 52
Meringues
Protein Crepe 44 66 16 584
Cake
Frozen Vanilla 20 21 8 236
Bark

Peanut butter
icecream 18 30 2 210
bites

Chocolate 26 8 2 154
froyo
Chocolate 50 3 0 212
Flanjello
Panna cotta 15 6 2 102
chocolate
Pumpkin pie 18 19 1 157
mousse
Chocolate Avo 0 18 18 234
Pudding

Choc-coconut 33 9 9 249
cheesecake

Banana 33 18 1 213
Protein Whip

Chocolate
swirl Pb2 22 22 10 266
Muffin

Pumpkin 3 18.5 6 138


Muffins
Carrot cake 4.3 22.3 15 241
muffins

1 minute choc 31 3 6 190


mug cake
Coconana 34 16 0 200
mug cake

Protein fudge 18.5 8.7 19 275 per serve

Peanut butter 16 2 12 180


cookies

Reeces pieces 26 20 8 256


brownies

Reeces pieces 14 11 10 190


protein balls

Chickpea
cookie dough 25 49 20 476

BCAA 3 50 1 221
popsicles
Kiwi Lime 0 21.8 0.3 90
Popsicles

Strawberry 0.5 20 0.2 84


Basil Popsicles

Mango-
Watermelon 0.5 23 0.2 96
popsicles

Creamy
peach- 4.5 11.8 0.3 68
Mango
Popsicle

Chocolate
coconut 5.6 11.2 1.9 84
energy balls

Chocolate
banana- nice 1 37 1 161
cream
Protein Carbs Fats Cals
Lemon
Pepper 1 5 10 114
Marinade
Some like it 6 6 5 93
satay
Greek 0 4 10 106
Marinade
Thai Lime 5 14 28 328
Marinade
Balsamic 2 12 12 164
Marinade

Coriander
Lime 0 4 0 16
Marinade

Teriyaki Sauce 17 103 0 480

Homemade 9 9 85 837
Pesto

Sweet and 12 15 5 153


saly Marinade

Lemon-Herb 0 2 14 134
Marinade

Ginger-
Orange 1 12 14 178
Marinade

Greek Salad 0 6 5 69
Dressing
Sweet Asian 0 9 5 81
Dressing

Tangy Tamari 1 1 5 53
Salad dressing

Creamy
Avocado 7 8 9 141
Salad dressing

Lemon 1 7 6 86
Vinaigrette

Dijon
Balsamic 1 7 6 86
Vinaigrette
Honey
Balsamic 0 8 0 32
Training

Lemon
Mustard 1 11 1 57
Dressing

Tamari Ginger 2 10 0 48
Dressing

Lime Ginger 0 8 0 32
Dressing
Honey ACV 0 9 1 0
dressing
Spicy Asian 1 7 0 32
Dressing

Rasberry Jam 8 44 9.3 301

Tzatziki 17 16 5 177
Protein Carbs Fats Cals
Pico De Gallo 1 30 1 133
Guacamole 3 21 18 258
Pickled 0.2 19.8 0 80
Vegetables
Avacado and 4 38 18 330
Mango Salsa

Chilli lime
chickpea 10 20 8 192
crunch

Maple
cinnamon 21 22 50 622
Almonds
Garlic Lemon 7 36 7 235
Wrap Chips
Kale Chips 3 19 9 168

Zucchini Chips 3.9 10 11 154

Apple-
Cinnamon 1 23 1 93
Chips

Zesty Oven
Baked 4 9 3 79
asparagus

Garlic Zoodles 4 7 6 98

Roast Peasant 5 28 2 144


Potatoes

Crispy
Medallion 3 21 1 101
Potatoes

Sweet potato 12 29 9 234


Tots
Curried 11 30 4 200
Cauliflower

Parsley
Cauliflower 12 34 1 194
rice
Stufed 7 45 2 230
mushrooms
Stufed 4 24 6 166
Eggplant
Glazed Carrot 1 26 7 171

Cucumber
and tomato 2 17 5 121
salad

Tumeric and 6 22 4 148


Broccoli Soup

Pumpkin soup 2.5 26 1 5