Male Pro Muscle Builder

This Pro Muscle Builder meal plan is designed for a male that does extensive weight training. It has enough meals for 6 days with 5 meals per day. It includes enough protein, carbohydrates and calories to bulk up.

 

Download the Meal Plan here

 

R2,545.00

  • MM 4 Egg Omelette with Smoked Salmon × 3

    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 Information Per 100g Per 290g
    Energy (kcal) 99.1 520
    Protein (g) 9.5 50
    Glycaemic Carbs (g) 9.5 50
       Of which is sugar (g) 1.52 8
    Total fat (g) 2.85 14
     Of which is saturated (g) 0.95 5
    Cholesterol (mg) 112.1 446
    Dietary fibre* (g) 0.81 4.3
    Total sodium (mg) 78.4 413

    *Method of analysis: A0AC98529

    R78.00 each
  • MM 4 Egg Omelette with Smoked Chicken × 3

    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 Information Per 100g Per 290g
    Energy (kcal) 99.1 520
    Protein (g) 9.5 50
    Glycaemic Carbs (g) 9.5 50
       Of which is sugar (g) 1.52 8
    Total fat (g) 2.85 14
     Of which is saturated (g) 0.95 5
    Cholesterol (mg) 112.1 590
    Dietary fibre* (g) 0.81 4.3
    Total sodium (mg) 78.4 413

    *Method of analysis: A0AC98529

    R68.00 each
  • MM Chimichurri Fillet

    Chimichurri Fillet; slivers of perfectly grilled fillet with an Argentinian herb salsa and chargrilled sweet potato.

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

    Ingredients: Beef fillet (47%)

    BBQ sauce (1%) – soy, balsamic, molasses, peaches, rock salt.

    Chimichurri (4%) – parsley, oregano, lemon juice, vinegar, red pepper flakes.

    Sweet potato (48%) – sweet potato, rock salt, olive oil.

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

    Typical Nutritional Information Per 100g Per 520g
    Energy (kcal) 99.1 520
    Protein (g) 9.5 50
    Glycaemic Carbs (g) 9.5 50
       Of which is sugar (g) 1.52 8
    Total fat (g) 2.85 14
     Of which is saturated (g) 0.95 5
    Cholesterol (mg) 112.1 590
    Dietary fibre* (g) 0.81 4.3
    Total sodium (mg) 78.4 413

    *Method of analysis: A0AC98529

    R93.00
  • MM Grilled Chicken × 4

    BBQ Chicken Breast; chargrilled chicken breast with a BBQ apple marinade on Mexican couscous with peppers and refried beans

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

    Ingredients: Chicken breast (32%)

    BBQ (1%) – soy, balsamic vinegar, molasses, peach, lemon juice, paprika, rock salt, olive oil.

    Couscous (42%) – onions, peppers, paprika, olive oil, rock salt, white pepper.

    Mexican beans (25%) – red kidney beans, butter beans, black beans, peas, green pepper, sweet corn, cumin, rock salt.

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

    Typical Nutritional Information Per 100g Per 465g
    Energy (kcal) 109.2 520
    Protein (g) 10.5 50
    Glycaemic Carbs (g) 10.5 50
       Of which is sugar (g) 0.8 4
    Total fat (g) 3.1 14
     Of which is saturated (g) 0.6 3
    Cholesterol (mg) 25.4 121
    Dietary fibre* (g) 0.9 4.3
    Total sodium (mg) 69 329

    *Method of analysis: A0AC98529

    R78.00 each
  • MM Hake Thermidor × 2

    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 Information Per 100g Per 440g
    Energy (kcal) 114 520
    Protein (g) 11 50
    Glycaemic Carbs (g) 11 50
       Of which is sugar (g) 1.3 6
    Total fat (g) 3.3 15
     Of which is saturated (g) 0.22 1
    Cholesterol (mg) 19.1 87
    Dietary fibre* (g) 0.7 3.3
    Total sodium (mg) 68.2 310

    *Method of analysis: A0AC98529

    R88.00 each
  • 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 Information Per 100g Per 480g
    Energy (kcal) 104 520
    Protein (g) 10 50
    Glycaemic Carbs (g) 10 50
       Of which is sugar (g) 1 5
    Total fat (g) 3 14
     Of which is saturated (g) 1 5
    Cholesterol (mg) 95.2 476
    Dietary fibre* (g) 0.8 4
    Total sodium (mg) 56 280

    *Method of analysis: A0AC98529

    R88.00
  • MM Teriyaki Pork Fillet

    Teriyaki Pork Fillet; slivers of chargrilled pork fillet with a honey-soy teriyaki on sweet potato and spinach mash with caramelised apple, sauerkraut, beans and smoked chorizo.

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

    Ingredients: Pork fillet (32%)

    BBQ (1%) – soy, balsamic vinegar, molasses, peach, lemon juice, paprika, rock salt, olive oil.

    Sweet potato and spinach mash (43%)

    Sauerkraut salad (22%) – sauerkraut, apples, honey, onion, red kidney beans, butter beans, black beans, chorizo, rock salt.

    Teriyaki (2%) – soy, honey, lemon, corn flour, garlic, salt, 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 Information Per 100g Per 580g
    Energy (kcal) 88.4 520
    Protein (g) 8.5 50
    Glycaemic Carbs (g) 8.5 50
       Of which is sugar (g) 0.7 4
    Total fat (g) 2.5 14
     Of which is saturated (g) 0.6 3
    Cholesterol (mg) 32.2 190
    Dietary fibre* (g) 1.3 7.9
    Total sodium (mg) 39.4 303

    *Method of analysis: A0AC98529

    R83.00
  • MM Smoked Salmon

    Smoked Salmon; peppered salmon lightly smoked with Namibian hard wood, drizzled with a basil pesto on a bed of Spanish rice with turmeric and peppers.

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

    Ingredients: Fresh Norwegian salmon (54%) – Salmon, honey, soy, lemon juice, rock salt, white pepper.

    Spanish rice (46%) – basmati rice, onions, peppers, peas, lemon juice, paprika, garlic powder, rock salt, turmeric, white pepper, olive oil.

    Gluten Free

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

    Typical Nutritional Information Per 100g Per 470g
    Energy (kcal) 109.2 520
    Protein (g) 10.5 50
    Glycaemic Carbs (g) 10.5 50
       Of which is sugar (g) 0.42 2
    Total fat (g) 2.5 14
     Of which is saturated (g) 1.2 6
    Cholesterol (mg) 20.5 98
    Dietary fibre* (g) 0.77 3.7
    Total sodium (mg) 59.6 284

    *Method of analysis: A0AC98529

    R163.00
  • 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 Information Per 100g Per 420g
    Energy (kcal) 119.6 520
    Protein (g) 11.5 50
    Glycaemic Carbs (g) 11.5 50
       Of which is sugar (g) 0.4 2
    Total fat (g) 3.4 14
     Of which is saturated (g) 1.1 5
    Cholesterol (mg) 17.4 76
    Dietary fibre* (g) 0.9 4
    Total sodium (mg) 89 387

    *Method of analysis: A0AC98529

    R88.00
  • MM Moroccan Beef Mince

    Moroccan Beef Mince; beef mince, slow stewed with apricot, cinnamon and cumin on a bed of turmeric couscous and fried peppers

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

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

    Couscous (51%) – couscous, rock salt, chicken stock.

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

    Typical Nutritional Information Per 100g Per 480g
    Energy (kcal) 104 520
    Protein (g) 10 50
    Glycaemic Carbs (g) 10 50
       Of which is sugar (g) 0.6 3
    Total fat (g) 3 14
     Of which is saturated (g) 0.8 4
    Cholesterol (mg) 20.4 102
    Dietary fibre* (g) 2.2 5.5
    Total sodium (mg) 87.6 438

    *Method of analysis: A0AC98529

    R83.00
  • MM Beef Cottage Pie

    Beef Cottage Pie; farm style mince with fresh tomatoes & garden herbs topped with fluffy potato mash.

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

      Ingredients: Mince (48%) – lean mince, onions, tomatoes, coriander, cumin, paprika, turmeric, rock salt, garlic, white pepper.

      Peas (1%) – peas, balsamic vinegar, soy light

      Potato Mash (51%) – potatoes, rock salt, mixed herbs, onion flakes, oregano, paprika, white pepper, garlic flakes, cardamom.

      Gluten Free

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

    Typical Nutritional Information Per 100g Per 300g
    Energy (kcal) 99.1 520
    Protein (g) 9.5 50
    Glycaemic Carbs (g) 9.5 50
       Of which is sugar (g) 1.52 8
    Total fat (g) 2.85 14
     Of which is saturated (g) 0.95 5
    Cholesterol (mg) 112.1 590
    Dietary fibre* (g) 0.81 4.3
    Total sodium (mg) 78.4 413

    *Method of analysis: A0AC98529

     

    R88.00
  • MM Coconut Chicken Curry × 2

    Coconut Chicken Curry; cubes of tender chicken in a cumin, turmeric and coconut curry with a touch of cream and basmati rice.

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

    Ingredients: Chicken breast (35%)

    Basmati rice (33%)

    Curry sauce (32%) – tomato, onion, green pepper, cumin, coriander, turmeric, garlic flakes, onion flakes, cardamom, cloves, rock salt, white pepper, cream, olive oil.

    Gluten Free

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

    Typical Nutritional Information Per 100g Per 410g
    Energy (kcal) 124.8 520
    Protein (g) 12 50
    Glycaemic Carbs (g) 12 50
       Of which is sugar (g) 1.44 4
    Total fat (g) 3.6 14
     Of which is saturated (g) 0.24 1
    Cholesterol (mg) 20.8 87
    Dietary fibre* (g) 0.8 3.3
    Total sodium (mg) 63.6 265

    *Method of analysis: A0AC98529

    R88.00 each
  • 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 Information Per 100g Per 430g
    Energy (kcal) 80.5 350
    Protein (g) 9.2 40
    Glycaemic Carbs (g) 4.6 20
       Of which is sugar (g) 0.4 2
    Total fat (g) 2.7 12
     Of which is saturated (g) 0.4 2
    Cholesterol (mg) 12.6 55
    Dietary fibre* (g) 0.85 3.7
    Total sodium (mg) 66.7 290

    *Method of analysis: A0AC98529

     

    R73.00
  • 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 Information Per 100g Per 370g
    Energy (kcal) 101 350
    Protein (g) 10.8 40
    Glycaemic Carbs (g) 5.4 20
       Of which is sugar (g) 0.5 2
    Total fat (g) 3.5 12
     Of which is saturated (g) 1 3
    Cholesterol (mg) 76.14 282
    Dietary fibre* (g) 1 3
    Total sodium (mg) 32.9 122

    *Method of analysis: A0AC98529

    R83.00
  • LG Teriyaki Fillet with Stir Fry Veg × 2

    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 Information Per 100g Per 330g
    Energy (kcal) 105 350
    Protein (g) 12 40
    Glycaemic Carbs (g) 6 20
       Of which is sugar (g) 0.6 2
    Total fat (g) 3.6 12
     Of which is saturated (g) 0.6 2
    Cholesterol (mg) 20.1 67
    Dietary fibre* (g) 1.1 3.7
    Total sodium (mg) 125.7 419

    *Method of analysis: A0AC98529

    R83.00 each
  • LG Honey-Soy Salmon

    Honey-Soy Salmon; peppered salmon lightly smoked with Namibian hard wood with a honey-soy dressing on basmati rice and grilled parmesan courgettes.

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

      Ingredients: Norwegian Salmon (48%) – salmon, black pepper, rock salt, soy, lemon juice, honey, pepper flakes, white pepper.

      Cooked basmati rice (19%)

      Baby marrows (39%) – baby marrows, parmesan, rock salt, white pepper.

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

    Typical Nutritional Information Per 100g Per 350g
    Energy (kcal) 98 350
    Protein (g) 11.2 40
    Glycaemic Carbs (g) 5.6 20
       Of which is sugar (g) 0.28 1
    Total fat (g) 3.4 12
     Of which is saturated (g) 0.6 2
    Cholesterol (mg) 16.2 58
    Dietary fibre* (g) 1.2 4.2
    Total sodium (mg) 101.1 361

    *Method of analysis: A0AC98529

    R153.00
  • 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 Information Per 100g Per 400g
    Energy (kcal) 87.5 350
    Protein (g) 10 40
    Glycaemic Carbs (g) 5 20
       Of which is sugar (g) 0.5 2
    Total fat (g) 3 12
     Of which is saturated (g) 0.5 2
    Cholesterol (mg) 16.7 67
    Dietary fibre* (g) 0.9 3.7
    Total sodium (mg) 67.5 270

    *Method of analysis: A0AC98529

    R78.00
  • Protein Carrot Cake

    Cinnamon spiced low-calorie carrot cake made with pecan nuts, honey and iced with whey protein cream cheese (3 per container)

      PER CAKE: 8g PROTEIN / 7g CARBS / < 2g FAT / 78 CALORIES

      Ingredients: Carrots (29%)

      Pineapple (21%)

    Whey protein isolate (20%) – sucralose, acesulfame K, sodium chloride

      Cake flour (19%)

      Pecan nuts (4%)

      Raisins (2%) – cinnamon, baking powder.

      Icing (5%) – cream cheese, whey protein isolate

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

    Typical Nutritional Information Per 100g Per 1 cake
    Energy (kcal) 190 78
    Protein (g) 17 8
    Glycaemic Carbs (g) 7 3.9
       Of which is sugar (g) 2.9 2.4
    Total fat (g) 11.5 2
     Of which is saturated (g) 6.5 0.5
    Cholesterol (mg) 71.8 17
    Dietary fibre* (g) 0.42 0.9
    Total sodium (mg) 184.8 76

    *Method of analysis: A0AC98529

    R68.00
  • Protein Cheesecake

    High protein cheesecake prepared with low-fat yoghurt, cream cheese and wild berries.

      PER CAKE: 8g PROTEIN / 2g CARBS / < 5g FAT / 91 CALORIES

      Ingredients: Low fat yogurt (37%)

      Low fat cream cheese (41%)

    Whey protein isolate (20%) – sucralose, acesulfame K, sodium chloride

      Eggs (2%)

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

    Typical Nutritional Information Per 100g Per 1 cake
    Energy (kcal) 190 91
    Protein (g) 17 8
    Glycaemic Carbs (g) 3.9 2
       Of which is sugar (g) 2.9 1.4
    Total fat (g) 11.5 5
     Of which is saturated (g) 6.5 3.1
    Cholesterol (mg) 71.8 34.2
    Dietary fibre* (g) 0.42 0.2
    Total sodium (mg) 184.4 88

    *Method of analysis: A0AC98529

     

    R68.00
  • 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 Information Per 100g Per 1 cake
    Energy (kcal) 308 154
    Protein (g) 14.5 7
    Glycaemic Carbs (g) 44 22
       Of which is sugar (g) 10.6 5
    Total fat (g) 2.8 1.4
     Of which is saturated (g) 20.6 10.3
    Cholesterol (mg) 20.6 10.3
    Dietary fibre* (g) 7.2 3.6
    Total sodium (mg) 148 74

    *Method of analysis: A0AC98529

     

    R68.00

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