Change your meal plan

Female Pro Muscle Builder

This pro muscle builder meal plan is designed for a female that does extensive weight training. It has enough meals for 6 days. 5 meals per day. With enough protein, carbohydrates and calories to bulk up.

 

Download the Meal Plan here

R2,385.00

  • MM 4 Egg Omelette with Smoked Chicken

    4 eggs poached with smoked chicken and fresh mushrooms served with protein gluten free oats and a touch of low fat yoghurt

    50g PROTEIN / 50g CARBS / < 14g FAT / 520 CALORIES

    Ingredients: Eggs (27%) – eggs, rock salt, white pepper.

    Gluten Free Oats (48%)

    Low fat yoghurt (8%) – cow’s milk, rennet

    Smoked Chicken (15%)

    Whey Isolate (2%)

    GLUTEN FREE

    ALLERGENS: EGGS, DAIRY (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)99.1520
    Protein (g)9.550
    Glycaemic Carbs (g)9.550
       Of which is sugar (g)1.528
    Total fat (g)2.8514
     Of which is saturated (g)0.955
    Cholesterol (mg)112.1590
    Dietary fibre* (g)0.814.3
    Total sodium (mg)78.4413

    *Method of analysis: A0AC98529

    R68.00
  • MM 4 Egg Omelette with Smoked Salmon

    4 eggs poached with Canadian smoked salmon and fresh mushrooms served with protein gluten free oats and a touch of low fat yoghurt

    50g PROTEIN / 50g CARBS / < 14g FAT / 520 CALORIES

    Ingredients: Eggs (27%) – eggs, rock salt, white pepper.

    Gluten Free Oats (48%)

    Low fat yoghurt (8%) – cow’s milk, rennet

    Smoked Salmon (15%)

    Whey Isolate (2%)

    GLUTEN FREE

    ALLERGENS: EGGS, DAIRY (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)99.1520
    Protein (g)9.550
    Glycaemic Carbs (g)9.550
       Of which is sugar (g)1.528
    Total fat (g)2.8514
     Of which is saturated (g)0.955
    Cholesterol (mg)112.1446
    Dietary fibre* (g)0.814.3
    Total sodium (mg)78.4413

    *Method of analysis: A0AC98529

    R78.00
  • MM Beef Shin

    Osso Bucco; tender cubes of beef shin, slow braised with tomatoes, red wine and fresh garden herbs on a bed of whole grain quinoa.

    50g PROTEIN / 50g CARBS / < 14g FAT / 520 CALORIES

    Ingredients: Beef shin stew (52%) – beef, onions, tomatoes, paprika, turmeric, coriander, cumin, garlic flakes, clove, soy, balsamic vinegar, rock salt, white pepper.

    Quinoa (48%)

    Gluten Free

    ALLERGENS: Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 420g
    Energy (kcal)119.6520
    Protein (g)11.550
    Glycaemic Carbs (g)11.550
       Of which is sugar (g)0.42
    Total fat (g)3.414
     Of which is saturated (g)1.15
    Cholesterol (mg)17.476
    Dietary fibre* (g)0.94
    Total sodium (mg)89387

    *Method of analysis: A0AC98529

    R88.00
  • MM Beef Lasagne

    Beef Lasagne; pasta sheets layered with a low fat butter roux and a rich tomato and wild herb mince topped with parmesan and cheddar.

    50g PROTEIN / 50g CARBS / < 14g FAT / 520 CALORIES

    Ingredients: Beef mince (48%) – lean mince, onions, tomatoes, coriander, cumin, celery, paprika, turmeric, rock salt, garlic, white pepper, balsamic vinegar, soy, red wine.

    White sauce (32%) – milk, corn flour, parmesan cheese, rock salt, white pepper.

    Pasta sheets (20%)

    ALLERGENS: Dairy, Soy, Gluten (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 480g
    Energy (kcal)104520
    Protein (g)1050
    Glycaemic Carbs (g)1050
       Of which is sugar (g)15
    Total fat (g)314
     Of which is saturated (g)15
    Cholesterol (mg)95.2476
    Dietary fibre* (g)0.84
    Total sodium (mg)56280

    *Method of analysis: A0AC98529

    R88.00
  • MM Hake Thermidor

    Hake Thermidor; wild Atlantic hake on a bed of basmati rice and baby peas smothered in a brandy cream and mushroom sauce with steamed paprika prawns.

    50g PROTEIN / 50g CARBS / < 14g FAT / 520 CALORIES

    Ingredients: Fresh hake (33%)

    Basmati rice (30%)

    Peas (3%)

    Prawn (6%)

    Thermidor sauce (28%) – onions, mushrooms, fresh oregano, cream, brandy, rock salt, white pepper, olive oil.

    Gluten Free

    ALLERGENS: Dairy, Shellfish, Fish (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 440g
    Energy (kcal)114520
    Protein (g)1150
    Glycaemic Carbs (g)1150
       Of which is sugar (g)1.36
    Total fat (g)3.315
     Of which is saturated (g)0.221
    Cholesterol (mg)19.187
    Dietary fibre* (g)0.73.3
    Total sodium (mg)68.2310

    *Method of analysis: A0AC98529

    R88.00
  • LG Teriyaki Fillet with Stir Fry Veg × 4

    Teriyaki Fillet; slivers of chargrilled fillet with a honey-soy teriyaki served with crunchy stir fry veg.

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Beef Fillet (35%)

    Basting (1%) – peaches, molasses, tomatoes, soy, balsamic vinegar, rock salt.

    Teriyaki (2%) – soy, honey, lemon juice, paprika flakes, garlic powder, corn flour.

    Stir-fry (62%) – baby marrow, carrots, onions, mushrooms, sweet corn, green beans, soy, mixed herbs, cardamom, rock salt, white pepper.

    Gluten Free

    ALLERGENS: Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 330g
    Energy (kcal)105350
    Protein (g)1240
    Glycaemic Carbs (g)620
       Of which is sugar (g)0.62
    Total fat (g)3.612
     Of which is saturated (g)0.62
    Cholesterol (mg)20.167
    Dietary fibre* (g)1.13.7
    Total sodium (mg)125.7419

    *Method of analysis: A0AC98529

    R83.00 each
  • LG Sun-dried Tomato Grilled Chicken × 4

    Chargrilled Chicken Breast; chargrilled chicken breasts topped with sundried tomato relish served with roasted butternut and courgettes topped with parmesan cheese.

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Chicken (32%) – chicken breast, soy, balsamic vinegar, lemon juice, molasses, cinnamon, sundried tomatoes, tomatoes, peaches.

    Butternut (56%) – mixed herbs, oregano, paprika, garlic flakes, rock salt, white pepper.

    Courgettes (17%)

    ALLERGENS: Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 400g
    Energy (kcal)87350
    Protein (g)1040
    Glycaemic Carbs (g)520
       Of which is sugar (g)0.52
    Total fat (g)312
     Of which is saturated (g)0.52
    Cholesterol (mg)71284
    Dietary fibre* (g)1.24.8
    Total sodium (mg)95380

    *Method of analysis: A0AC98529

     

    R73.00 each
  • LG Moroccan Beef Mince Ratatouille

    Moroccan Beef Mince; beef mince delicately flavoured with cinnamon, cumin and apricot served with a courgette and aubergine ratatouille.

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Beef (49%) – mince, tomatoes, onions, cumin, coriander, dried apricot, cinnamon, cardamom, rock salt, white pepper, garlic, paprika.

    Ratatouille (51%) – eggplant, baby marrow, carrots, onions, olive oil, garlic, mixed herbs, balsamic vinegar, rock salt, white pepper, basil, pumpkin seeds.

    Gluten Free

    ALLERGENS: Seeds (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 400g
    Energy (kcal)87.5350
    Protein (g)1040
    Glycaemic Carbs (g)520
       Of which is sugar (g)0.52
    Total fat (g)312
     Of which is saturated (g)0.52
    Cholesterol (mg)16.767
    Dietary fibre* (g)0.93.7
    Total sodium (mg)67.5270

    *Method of analysis: A0AC98529

    R78.00
  • LG Beef Bobotie

    Beef Bobotie; extra lean beef mince flavoured with turmeric, cumin & raisins and gently steamed with whisked egg and gluten free oats

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Mince (48%) – lean beef mince, onions, tomato, turmeric, cumin, coriander, rock salt.

    Raisins (1%) – raisins, white pepper.

    Egg mixture (42%) – eggs, oatmeal (gluten free), rock salt, red pepper flakes

    Salsa salad (9%) – peppers, onions, tomatoes, vegetable spice.

    GLUTEN FREE

    ALLERGENS: EGGS (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 370g
    Energy (kcal)101350
    Protein (g)10.840
    Glycaemic Carbs (g)5.420
       Of which is sugar (g)0.52
    Total fat (g)3.512
     Of which is saturated (g)13
    Cholesterol (mg)76.14282
    Dietary fibre* (g)13
    Total sodium (mg)32.9122

    *Method of analysis: A0AC98529

    R83.00
  • LG Venison Meatballs

    Venison Meatballs; organic game minced with shallots and slow stewed in a tomato marinara served with quinoa and a butternut and aubergine bake.

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Venison or Ostrich (54%) – organic game, onions, tomatoes, balsamic vinegar, cumin, garlic, coriander, rock salt, paprika, white pepper, olive oil, oregano.

    Butternut (22%)

    Aubergine (24%)

    ALLERGENS: None (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 430g
    Energy (kcal)80.5350
    Protein (g)9.240
    Glycaemic Carbs (g)4.620
       Of which is sugar (g)0.42
    Total fat (g)2.712
     Of which is saturated (g)0.42
    Cholesterol (mg)12.655
    Dietary fibre* (g)0.853.7
    Total sodium (mg)66.7290

    *Method of analysis: A0AC98529

     

    R73.00
  • LG Basil Pesto Hake Quinoa

    Basil Pesto Hake; wild Atlantic hake with a basil-pesto dressing on quinoa with lightly curried turmeric green beans.

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Hake (41%) – hake, rock salt

    Basil pesto (2%) - basil, sunflower seeds, lemon juice, olive oil, garlic powder, rock salt, white pepper.

    Quinoa (25%) – quinoa, balsamic vinegar, lemon juice, garlic, paprika flakes

    Green beans (32%) – green beans, olive oil

    Gluten Free

    ALLERGENS: Soy, seeds, fish (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 320g
    Energy (kcal)108350
    Protein (g)12.440
    Glycaemic Carbs (g)6.220
       Of which is sugar (g)0.311
    Total fat (g)3.712
     Of which is saturated (g)0.622
    Cholesterol (mg)11.738
    Dietary fibre* (g)1.96.3
    Total sodium (mg)86.4276

    *Method of analysis: A0AC98529

    R73.00
  • LG Smoked Salmon Salad

    Smoked Salmon Salad; slivers of smoked salmon with a four-bean salad in a lemon juice and white vinegar dressing with shallots & capsicum

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Smoked Salmon (44%) – salmon, salt, brine.

    Mixed bean salad (56%) – butter beans, red kidney beans, black beans, fresh beans, mixed peppers, corn, onions, white wine vinegar, lemon juice, xylitol, rock salt, white pepper.

    Gluten Free

    ALLERGENS: Fish (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)119350
    Protein (g)13.640
    Glycaemic Carbs (g)6.820
       Of which is sugar (g)0.341
    Total fat (g)412
     Of which is saturated (g)0.72
    Cholesterol (mg)10.531
    Dietary fibre* (g)1.75.2
    Total sodium (mg)91.8270

    *Method of analysis: A0AC98529

    R78.00
  • LG Teriyaki Pork Fillet

    Teriyaki Pork Fillet; slivers of perfectly grilled pork with a honey-soy teriyaki on a carrot puree and topped with roasted sesame seeds

    40g PROTEIN / 20g CARBS / <12g FAT / 350 CALORIES

    Ingredients: Pork Fillet (42%)

    Basting (1%) – peaches, molasses, tomatoes, soy, balsamic vinegar, rock salt.

    Teriyaki (2%) – soy, honey, lemon juice, paprika flakes, garlic powder, corn flour.

    Carrot (53%)

    Onions (2%) – rock salt, white pepper, balsamic vinegar, xylitol.

    Gluten Free

    ALLERGENS: Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 370g
    Energy (kcal)94.5350
    Protein (g)10.840
    Glycaemic Carbs (g)5.420
       Of which is sugar (g)0.52
    Total fat (g)3.212
     Of which is saturated (g)0.52
    Cholesterol (mg)17.866
    Dietary fibre* (g)13.7
    Total sodium (mg)104385

    *Method of analysis: A0AC98529

     

    R73.00
  • SS 2 Egg Omelette with Smoked Salmon × 2

    2 slow poached eggs with Alaskan salmon trout and grilled mushrooms

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Eggs (35%)

    Smoked Salmon (35%) – salmon, rock salt.

    Mushrooms (30%) – mushrooms, red pepper flakes, rock salt, chives.

    GLUTEN FREE

    ALLERGENS: EGGS, FISH (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)99230
    Protein (g)12.930
    Glycaemic Carbs (g)2.15
       Of which is sugar (g)00
    Total fat (g)5.110
     Of which is saturated (g)0.82
    Cholesterol (mg)26.662
    Dietary fibre* (g)0.471.1
    Total sodium (mg)78.4341

    *Method of analysis: A0AC98529

     

    R68.00 each
  • SS 2 Egg Omelette with Smoked Chicken × 2

    2 slow poached eggs with smoked chicken and grilled mushrooms

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Eggs (35%)

    Smoked Chicken (35%) – chicken breast, rock salt, sodium nitrate.

    Mushrooms (30%) – mushrooms, red pepper flakes, rock salt, chives.

    GLUTEN FREE

    ALLERGENS: EGGS (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)99230
    Protein (g)12.930
    Glycaemic Carbs (g)2.15
       Of which is sugar (g)00
    Total fat (g)5.110
     Of which is saturated (g)0.82
    Cholesterol (mg)26.662
    Dietary fibre* (g)0.471.1
    Total sodium (mg)78.4341

    *Method of analysis: A0AC98529

     

    R58.00 each
  • SS Pork Fillet with Cauli Mash

    BBQ Pork Fillet; slivers of chargrilled pork fillet topped with caramelised onions on a bed of spinach puree and cauliflower mash.

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

      Ingredients: Pork fillet (37%) – pork.

    BBQ Sauce (2%) – peaches, soy, balsamic vinegar, tomatoes, lemon juice, molasses, rock salt, white pepper, paprika.

    Cauliflower mash (43%) – cauliflower, rock salt, white pepper.

    Spinach puree (18%) – spinach, cream, BBQ sauce, rock salt, white pepper, onions, brown sugar.

      Gluten Free

      ALLERGENS: Soy, Dairy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)78.2230
    Protein (g)10.230
    Glycaemic Carbs (g)1.75
       Of which is sugar (g)00
    Total fat (g)3.410
     Of which is saturated (g)0.682
    Cholesterol (mg)11.534
    Dietary fibre* (g)0.92.7
    Total sodium (mg)109.8323

    *Method of analysis: A0AC98529

     

    R73.00
  • SS Smoked Salmon × 2

    Tomato Relish Salmon; peppered Norwegian salmon slow-smoked with Namibian hardwood topped with sundried tomato relish on a bed of sautéed peppers and asparagus* (*when available)

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Smoked Norwegian salmon (41%)

    Sundried tomato relish (3%) – tomatoes, balsamic vinegar, paprika, olive oil, rock salt, lemon juice, white pepper.

    Asparagus (28%)

    Peppers (28%)

    Gluten Free

    ALLERGENS: Fish (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 330g
    Energy (kcal)75.9230
    Protein (g)9.930
    Glycaemic Carbs (g)1.65
       Of which is sugar (g)00
    Total fat (g)3.310
     Of which is saturated (g)0.662
    Cholesterol (mg)28.7187
    Dietary fibre* (g)1.65.1
    Total sodium (mg)83.4253

    *Method of analysis: A0AC98529

     

    R143.00 each
  • SS Moroccan Beef Mince

    Moroccan Beef Mince; beef mince slowly braised with cinnamon, cumin and apricot served with sautéed peppers and black mushrooms

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Beef mince (57%) – beef mince, tomatoes, onions, cumin, coriander, dried apricot, cinnamon, cardamom, rock salt, white pepper, garlic, paprika.

    Mushrooms (20%)

    Mixed peppers (23%) – peppers, olive oil.

    Gluten Free

    ALLERGENS: None (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 350g
    Energy (kcal)64.7230
    Protein (g)8.430
    Glycaemic Carbs (g)1.45
       Of which is sugar (g)00
    Total fat (g)2.810
     Of which is saturated (g)0.62
    Cholesterol (mg)9.524
    Dietary fibre* (g)13.7
    Total sodium (mg)51.8185

    *Method of analysis: A0AC98529

     

    R73.00
  • SS Venison Meatballs

    Venison Meatballs; succulent venison meatballs slowly braised in a tomato/balsamic marinara on a bed of cauliflower mash

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

      Ingredients: Venison meatballs (47%) – venison or ostrich, onions, cumin, coriander, oregano, garlic, rock salt, white pepper.

      Marinara sauce (15%) – tomatoes, onions, garlic, balsamic vinegar, soy, vinegar, rock salt, white pepper, oregano.

    Cauliflower mash (38%) – cauliflower, rock salt, white pepper.

      Gluten Free

    ALLERGENS: Soy (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 290g
    Energy (kcal)78.2230
    Protein (g)10.230
    Glycaemic Carbs (g)1.75
       Of which is sugar (g)0.31
    Total fat (g)3.410
     Of which is saturated (g)0.682
    Cholesterol (mg)13.941
    Dietary fibre* (g)13.2
    Total sodium (mg)94.8279

    *Method of analysis: A0AC98529

     

    R68.00
  • SS Basil Pesto Grilled Chicken

    Basil Pesto Chicken; slivers of chargrilled BBQ chicken with a basil pesto dressing served with sautéed black mushrooms and lightly curried beans with shaved almonds

    30g PROTEIN / 5g CARBS / < 10g FAT / 230 CALORIES

    Ingredients: Chicken breast (36%)

    Basting (1%) – peaches, molasses, tomatoes, rock salt, soy, balsamic vinegar.

    Basil pesto (8%) – basil, parsley, sunflower seeds, lemon juice, garlic flakes, olive oil, white wine vinegar.

    Green Beans (33%)

    Almonds (1%)

    Mushrooms (21%) – mushrooms, mixed herbs, olive oil, rock salt.

    ALLERGENS: Soy, Seeds (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 260g
    Energy (kcal)87.4230
    Protein (g)11.430
    Glycaemic Carbs (g)1.95
       Of which is sugar (g)0.381
    Total fat (g)3.710
     Of which is saturated (g)0.381
    Cholesterol (mg)72.5191
    Dietary fibre* (g)0.92.4
    Total sodium (mg)112.1295

    *Method of analysis: A0AC98529

     

    R73.00
  • Protein Brownies

    High protein brownies made with banana, cocoa and peanut butter, topped with low sugar dark chocolate.

    PER CAKE: 7g PROTEIN / 22g CARBS / < 5g FAT / 154 CALORIES

    Ingredients: Banana (61%)

    Peanut butter (15%)

    Whey protein isolate (10%) – sucralose, acesulfame K, sodium chloride

    Cake flour (9%)

    Baking Soda (1%)

    Cocoa powder (2%)

    Dark Chocolate (2%)

    Allergens: Nuts (This product has been made in a factory that uses cow’s milk, shellfish, tree nuts, eggs & wheat)

    Typical Nutritional InformationPer 100gPer 1 cake
    Energy (kcal)308154
    Protein (g)14.57
    Glycaemic Carbs (g)4422
       Of which is sugar (g)10.65
    Total fat (g)2.81.4
     Of which is saturated (g)20.610.3
    Cholesterol (mg)20.610.3
    Dietary fibre* (g)7.23.6
    Total sodium (mg)14874

    *Method of analysis: A0AC98529

     

    R68.00

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