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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. 5 meals per day. With enough protein, carbohydrates and calories to bulk up.

 

Download the Meal Plan here

R2,455.00

  • MM 4 Egg Omelette with Smoked Salmon × 3

    4 eggs poached with Canadian smoked Salmon, fresh mushrooms served with protein gluten free oats and a touch of low-fat yogurt.

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

    Ingredients:

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

    Gluten free oats (48%)

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

    Smoked salmon (15%)

    Whey isolate (2%)

    R75.00 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 yogurt.

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

    Ingredients:

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

    Gluten free oats (48%)

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

    Smoked chicken (15%)

    whey isolate (2%)

    R65.00 each
  • MM Chimichurri Fillet

    Slivers of perfectly grilled beef fillet with an Argentinian herb-salsa and chargrilled sweet potato.

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

    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

    R90.00
  • MM Grilled Chicken × 4

    Chargrilled chicken breast with a BBQ apple marinade on Mexican couscous with mixed peppers and refried beans.

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

    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

    R75.00 each
  • MM Hake Thermidor × 2

    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 / 520g CARBS

    Ingredients:

    Fresh hake (33%)

    Basmati rice (30%)

    Peas (3%)

    Prawn (6%)

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

    R85.00 each
  • MM 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 / 520g CARBS

    Ingredients:

    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%)

    R85.00
  • MM Teriyaki Pork Fillet

    Slivers of chargrilled pork fillet with a honey-soy teriyaki on sweet potato and spinach mash with caramelised apple, Saur-kraut, beans, and smoked chorizo.

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

    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

    R80.00
  • MM Hake Curry

    A wild Atlantic hake in a mild Cape-Malay curry, with coconut and basmati rice.

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

    Ingredients:

    Fresh hake (39%)

    Basmati rice (33%)

    Curry sauce (28%) – tomatoes, onion, green pepper, cumin, coriander, turmeric, garlic flakes, onion flakes, cardamom, cloves, rock salt, white pepper, cream, olive oil, water

    R85.00
  • MM Smoked Salmon

    Peppered Salmon lightly smoked with Namibian hardwood, drizzled with basil pesto on a bed of Spanish rice with turmeric and peppers.

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

    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.

    R160.00
  • MM Beef Shin

    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 / 520g CARBS

    Ingredients:

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

    Quinoa (48%)

    R85.00
  • MM Moroccan Beef Mince

    Beef mince, slowly stewed with apricot, cinnamon, and cumin on a bed of turmeric couscous and fried peppers.

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

    Ingredients:

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

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

    R80.00
  • MM Beef Cottage Pie

    Farm style mince with fresh tomatoes and garden herbs topped with fluffy potato mash.

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

    Ingredients:

    Mince (48%) – lean mince, onions, tomatoes, coriander, cumin, paprika,

    turmeric, rock salt, garlic, white pepper,

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

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

     

    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 15
     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
    R85.00
  • MM 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 / 520g CARBS

    Ingredients:

    Chicken breast (35%)

    Basmati rice (33%)

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

    R85.00
  • LG Venison Meatballs

    Lean Gains Meals are designed for Lean Muscle Growth and Steady Fat Loss.  This meal contains 40g of Protein, 20g of Carbs, Less than 12g of Fat, and 350 Calories.

    Ingredients: venison/ostrich (54%) onions, tomatoes, balsamic, cumin, garlic coriander, rock salt, paprika, white pepper, olive oil, oregano butternut (22%) aubergine (24%)

    Allergens: None

     

    Typical Nutrional 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
    R70.00
  • LG Beef Bobotie

    Lean Gains Meals are designed for Lean Muscle Growth and Steady Fat Loss.  This meal contains 40g of Protein, 20g of Carbs, Less than 12g of Fat and 350 Calories.

    R80.00
  • LG Teriyaki Fillet with Stir Fry Veg × 2

    Slivers of chargrilled fillet with a honey-soy teriyaki served with crunchy stir-fry vegetables

    Lean Gains Meals are designed for Lean Muscle Growth and Steady Fat Loss.  This meal contains 40g of Protein, 20g of Carbs, Less than 12g of Fat, and 350 Calories.

    R80.00 each
  • LG Moroccan Beef Mince Ratatouille

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

    Lean Gains Meals are designed for Lean Muscle Growth and Steady Fat Loss.  This meal contains 40g of Protein, 20g of Carbs, Less than 12g of Fat, and 350 Calories.

    Allergens: seeds

     

     

     

    R75.00
  • LG Honey-Soy Salmon

    Peppered salmon lightly smoked with Namibian hardwood with a honey-soy dressing on basmati rice and grilled parmesan courgettes.

    Lean Gains Meals are designed for Lean Muscle Growth and Steady Fat Loss.  This meal contains 40g of Protein, 20g of Carbs, Less than 12g of Fat, and 350 Calories.

    Ingredients: Norwegian salmon (47%) black pepper, rock salt, soy, lemon juice, honey, red pepper flakes, rock salt, white pepper, cooked basmati rice (19%) baby marrows (44%) parmesan, rock salt, white pepper

    Allergens: soy

    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 4.3
    Total sodium (mg) 101.1 361
    *Method of analysis
                      A0AC98529

     

    R150.00
  • High Protein Carrot Cake

    Cinnamon spiced low calorie carrot cake made with pecan nuts, honey and iced with whey protein cream cheese. Each cake contains 8g protein, 7g carbs, less than 2g fat and 78 calories (3 per container)

    R65.00
  • Protein Cheesecake

    High-protein cheesecake prepared with low-fat yoghurt, cream cheese and wild berries. Each cake contains 8g protein, 2g carbs, less than 5g fat and 91 calories

    Ingredients: Low fat yogurt (37%) low fat cream cheese (41%) whey protein isolate (20%) (sucralose,acesulfame,sodium chloride)eggs (2%)

    Allergens: dairy, eggs

     

    Typical Nutritional Information Per 100g Per 300g
    Energy (kcal) 190 90.8
    Protein (g) 17 8.1
    Glycaemic Carbs (g) 3.9 1.9
       Of which is sugar (g) 2.9 1.4
    Total fat (g) 11.5 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) 184.8 88
    *Method of analysis
                      A0AC98529
    R65.00
  • Protein Brownies

    High-protein brownies made with banana, cocoa and peanut butter, topped with low-sugar dark chocolate. Each cake contains 7g protein, 22g carbs, less than 5g fat and 154 calories (2 per container)

    Ingredients: banana (71%) peanut butter (15%) whey protein isolate (10%) (sucralose, acesulfame, sodium chloride) cocoa powder (2%) dark chocolate (2%)

    Allergens: dairy, peanuts

     

    Typical Nutritional Information Per 100g Per 1 cake
    Energy (kcal) 308 154
    Protein (g) 14.5 7.26
    Glycaemic Carbs (g) 44 22
       Of which is sugar (g) 23.8 11.9
    Total fat (g) 10.6 5.3
     Of which is saturated (g) 2.8 1.4
    Cholesterol (mg) 20.6 10.3
    Dietary fibre* (g) 7.2 3.6
    Total sodium (mg) 148 74
    *Method of analysis
                      A0AC98529
    R65.00

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