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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 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 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 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 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 InformationPer 100gPer 520g
    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

    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 InformationPer 100gPer 465g
    Energy (kcal)109.2520
    Protein (g)10.550
    Glycaemic Carbs (g)10.550
       Of which is sugar (g)0.84
    Total fat (g)3.114
     Of which is saturated (g)0.63
    Cholesterol (mg)25.4121
    Dietary fibre* (g)0.94.3
    Total sodium (mg)69329

    *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 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 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 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 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 InformationPer 100gPer 580g
    Energy (kcal)88.4520
    Protein (g)8.550
    Glycaemic Carbs (g)8.550
       Of which is sugar (g)0.74
    Total fat (g)2.514
     Of which is saturated (g)0.63
    Cholesterol (mg)32.2190
    Dietary fibre* (g)1.37.9
    Total sodium (mg)39.4303

    *Method of analysis: A0AC98529

    R83.00
  • MM Smoked Salmon

    Basil Pesto 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 InformationPer 100gPer 470g
    Energy (kcal)109.2520
    Protein (g)10.550
    Glycaemic Carbs (g)10.550
       Of which is sugar (g)0.422
    Total fat (g)2.514
     Of which is saturated (g)1.26
    Cholesterol (mg)20.598
    Dietary fibre* (g)0.773.7
    Total sodium (mg)59.6284

    *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 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 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 InformationPer 100gPer 480g
    Energy (kcal)104520
    Protein (g)1050
    Glycaemic Carbs (g)1050
       Of which is sugar (g)0.63
    Total fat (g)314
     Of which is saturated (g)0.84
    Cholesterol (mg)20.4102
    Dietary fibre* (g)2.25.5
    Total sodium (mg)87.6438

    *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 InformationPer 100gPer 300g
    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

     

    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 InformationPer 100gPer 410g
    Energy (kcal)124.8520
    Protein (g)1250
    Glycaemic Carbs (g)1250
       Of which is sugar (g)1.444
    Total fat (g)3.614
     Of which is saturated (g)0.241
    Cholesterol (mg)20.887
    Dietary fibre* (g)0.83.3
    Total sodium (mg)63.6265

    *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 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 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 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 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 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 InformationPer 100gPer 350g
    Energy (kcal)98350
    Protein (g)11.240
    Glycaemic Carbs (g)5.620
       Of which is sugar (g)0.281
    Total fat (g)3.412
     Of which is saturated (g)0.62
    Cholesterol (mg)16.258
    Dietary fibre* (g)1.24.2
    Total sodium (mg)101.1361

    *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 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
  • High 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 InformationPer 100gPer 1 cake
    Energy (kcal)19078
    Protein (g)178
    Glycaemic Carbs (g)73.9
       Of which is sugar (g)2.92.4
    Total fat (g)11.52
     Of which is saturated (g)6.50.5
    Cholesterol (mg)71.817
    Dietary fibre* (g)0.420.9
    Total sodium (mg)184.876

    *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 InformationPer 100gPer 1 cake
    Energy (kcal)19091
    Protein (g)178
    Glycaemic Carbs (g)3.92
       Of which is sugar (g)2.91.4
    Total fat (g)11.55
     Of which is saturated (g)6.53.1
    Cholesterol (mg)71.834.2
    Dietary fibre* (g)0.420.2
    Total sodium (mg)184.488

    *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 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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