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High Energy Meal Plan

NUTRITION FACTS

Average nutrition facts for High Energy Meal Plan

High Energy Meal Plan

You have a muscle gain goal and want to boost your protein intake but keep a diverse diet ? This high energy meal plan is designed for you.

High in proteins, healthy carbohydrates and calories, the High Energy plan will help you maximise your energy levels throughout the day to keep up with your active lifestyle.

By choosing the High Calories option, you will have snacks included to help you balance your food intake during the day and decrease cravings.

More information

Click here to see the next 2 weeks menus

SELECT OPTIONS

*Start Date
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If you need to skip 1 meal or 1 day, we can add it back at the end of your package.
If you have food allergy, indicate it here, we will try our best to adjust.

This week
Next week

Breakfast

Wild Mushroom Frittata

Calories per servings - 382
Total Fat: 16g - 39%
Carbohydrates: 31g - 32%
Protein: 28g - 29%
Ingredients: Egg bottle, onion, Garlic, mushroom, Parsley, Baby potato, Cherry tomato, Shitake mushroom, Arugula, Basil, milk

Lunch

Sole Fish, Yellow Curry with Brown Rice

Calories per serving: 894
Total Fat: 24g - 24%
Carbohydrates: 71g - 32%
Protein: 98g - 44%
Ingredients: Sole filet, Yellow curry paste, Coconut milk, Onion, Parsley, Lemon, Green pea, Carrot, Zucchini, Cherry tomato, Thai Basil, Baby corn

Dinner

Pork Yakitori and Japanese Mix

Calories per serving: 821
Total Fat: 21g - 23%
Carbohydrates: 84g - 41%
Protein: 74g - 36%
Ingredients: Pork cheek, Soy sauce, Rice vinegar, Mirin, garlic, ginger, Edamame, Flat bean, Asparagus, Onion, Carrot, Soybean sprout, Sesame seed, Udon noodle

Fruit

Apple Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Chocolate Energy Bar

Calories per serving: 510
Total Fat: 22g - 38%
Carbohydrates: 69g - 54%
Protein: 12g - 9%
Ingredients: Dried raisin, Chocolate, Oatmeal, Peanut butter, Honey, Apple, Brown sugar

Breakfast

Greek Yoghurt with Granola and Red Berries

Calories per serving: 513
Total Fat: 28g - 49%
Carbohydrates: 49g - 38%
Protein: 17g - 13%
Ingredients: Light Greek Yoghurt, Blueberry, Strawberry, Grape, Granola, Red fruits

Lunch

Green Chicken Curry with Whole Rice

Calories per serving: 755
Total Fat: 26g - 31%
Carbohydrates: 59g - 31%
Protein: 71g - 38%
Ingredients: Chicken, Eggplant, Coconut milk, Red rice, Baby corn, Green bean, Zucchini, Onion, Thai basil, Green curry paste

Dinner

Rice Noodles with Shredded Pork & Mushrooms

Calories per serving: 905
Total Fat: 33g - 33%
Carbohydrates: 65g - 29%
Protein: 86g - 38%
Ingredients: Pork shredded, vermicelli, shitake Mushroom, Green onion, carrot, Celery, soybean sprout, Cabbage, Soy sauce Ginger Garlic Shao xing wine Olive oil

Fruit

Fruit Salad or Organic fruit or Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Chorizo and dry Tomatoes Muffin

Calories per serving: 447
Total Fat: 19g - 38%
Carbohydrates: 44g - 40%
Protein: 25g - 23%
Ingredients: Chorizo, Flour, Emmental, Egg, Provencal herbs, Tomato, Milk

Breakfast

English Breakfast, Bacon & Eggs

Calories per serving: 507
Total Fat: 25g - 45%
Carbohydrates: 34g - 27%
Protein: 37g - 29%
Ingredients: Bacon, Egg, Cherry tomato roasted, Parsley, Red beans, Mushroom, Asparagus, Baby potato

Lunch

Salmon and Avocado Poke Bowl

Calories per serving: 849
Total Fat: 39g - 42%
Carbohydrates: 71g - 34%
Protein: 53g - 25%
Ingredients: Salmon, Avocado, passion fruit, red cabbage, seaweed, edamame, cucumber, wasabi, Brown rice, mango, carrot, sesame oil, soy sauce dill

Dinner

Pork Tenderloin with Rosemary and Baby Potatoes

Calories per serving: 648
Total Fat: 16g - 22%
Carbohydrates: 65g - 40%
Protein: 62g - 38%
Ingredients: Pork tenderloin, Sweet potato, Onion, olive oil, Parsley, garlic, broccoli, baby potato, rosemary, Salt pepper

Fruit

Fruit Salad or Organic fruit or Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Apple Compote with Muesli

Calories per serving: 430
Total Fat: 17g - 35%
Carbohydrates: 59g - 55%
Protein: 10g - 10%
Ingredients: Apple, Muesli, Honey

Breakfast

Overnight Chia Pudding with Mango

Calories per serving: 469
Total Fat: 29g - 56%
Carbohydrates: 39g - 33%
Protein: 13g - 11%
Ingredients: Chia seed, Coconut milk, Granola, Mango, Milk, Passion fruit

Lunch

Chicken Teppanyaki with Cabbages & Mushroom

Calories per serving: 718
Total Fat: 23g - 28%
Carbohydrates: 66g - 37%
Protein: 62g - 35%
Ingredients: Chicken, Mirin, Ginger, Soy sauce, Sugar, Garlic, Sesame oil, Sesame seed, Cabbage, Shitake mushroom, Brown rice, 5 spices

Dinner

Italian Meatballs with Penne and Tomato Sauce

Calories per serving: 828
Total Fat: 30g - 32%
Carbohydrates: 72g - 35%
Protein: 68g - 33%
Ingredients: minced beef 5%, Whole wheat penne, Tomato, Onion, Celery, Carrot, Thyme, Rosemary, Garlic, Lemon

Fruit

Fruit Salad or Organic fruit or Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Hummus with Raw Vegetable Sticks

Calories per servings: 474
Total Fat: 34g - 64%
Carbohydrates: 29g - 24%
Protein: 14g - 12%
Ingredients: Chickpeas, Olive oil, Carrot, Lemon, Sesame seed, Cherry tomato, Cucumber, Mint, Tahini

Breakfast

California Scrambled Eggs with Black Beans & Jalapeno

Calories per servings - 452

Total Fat: 27g - 54%
Carbohydrates: 12g - 10%
Protein: 40g - 35%
Ingredients: minced beef 5%, egg bottle, olive oil, tomato, Cheddar, red beans, jalapeno, Pepper, Salt paprika garlic powder cumin coriander powder onions

Lunch

Chicken Fillet with Mushroom Sauce with Spinach

Calories per serving: 750
Total Fat: 20g - 24%
Carbohydrates: 67g - 36%
Protein: 69g - 37%
Ingredients: Chicken, Mustard, Mushroom, Fresh cream, Basmati Rice, Onion, Garlic, Salt, Parsley, spinach

Dinner

Barramundi with French Ratatouille & Red Rice

Calories per serving: 772
Total Fat: 18g - 21%
Carbohydrates: 70g - 36%
Protein: 83g - 43%
Ingredients: Barramundi, Red rice, Zucchini, Eggplant, Tomato sauce, Onion, Garlic, Thyme, Rosemary, Bell pepper, Salt

Fruit

Fruit Salad or Organic fruit or Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Coconut Energy Ball

Calories per serving: 388
Total Fat: 21g - 48%
Carbohydrates: 43g - 44%
Protein: 10g - 11%
Ingredients: Dried raisin, Coconut, Oatmeal, Peanut butter, Honey, Almond powder

Breakfast

Oat Pancakes with Cheese and Ham

Calories per serving: 450
Total Fat: 22g - 44%
Carbohydrates: 29g - 26%
Protein: 34g - 30%
Ingredients: Ham Oatmeal, Egg, Milk, Greek yoghurt, Baking powder, Salt, Emmental, Baking soda

Lunch

Brazilian Mocequa de Peixe

Calories per serving: 829
Total Fat: 24g - 26%
Carbohydrates: 67g - 32%
Protein: 86g - 42%
Ingredients: Barramundi, Coconut milk, Parsley, Turmeric, Onion, Ginger, Tomato, Jasmine rice, Garlic, Lime, Zucchini, Bell pepper, Vegetable stock

Dinner

Kefta with Yoghurt Sauce, Roasted Bell Pepper and Quinoa

Calories per serving: 887
Total Fat: 33g - 34%
Carbohydrates: 86g - 39%
Protein: 61g - 27%
Ingredients: Minced beef 10%, Quinoa, Shallot, Thyme, Egg, Parsley, Greek yoghurt, Tomato sauce, Bell pepper Salt Rosemary Corn starch Cumin

Fruit

Apple Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Peanut Butter Energy Bar

Calories per serving: 455
Total Fat: 22g - 43%
Carbohydrates: 54g - 48%
Protein: 12g - 10%
Ingredients: Dried raisin, Chocolate, Oatmeal, Peanut butter, Honey, Apple, Brown sugar

Breakfast

Overnight chia pudding with oatmeal & red fruits

Calories per serving: 538
Total Fat: 31g - 52%
Carbohydrates: 49g - 36%
Protein: 16g - 12%
Ingredients: Chia seed, Coconut milk, Milk, Granola, Strawberry, Blueberry, Red fruits

Lunch

Chicken Satay, Soba Noodles and Veggies

Calories per serving: 803
Total Fat: 25g - 28%
Carbohydrates: 60g - 30%
Protein: 85g - 42%
Ingredients: Chicken, Homemade satay sauce (contains peanut, soy and fish sauce), Soba noodle, Thai basil, Pak choy, Red onion, Ginger, Soybean sprout, Shitake mushroom, Bell pepper, Coriander

Dinner

Zucchini & Whole Wheat Pasta with Bolognese Sauce

Calories per serving: 880
Total Fat: 30g - 30%
Carbohydrates: 86g - 39%
Protein: 67g - 30%
Ingredients: Minced beef 10%, Whole wheat pasta, Zucchini, Garlic, Onion, Provencal herbs, Tomato, Olive oil, Salt, Carrot corn starch

Fruit

Fruit Salad or Organic fruit or Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Quiche Provencale

Calories per servings: 335
Total Fat: 32g - 85%
Carbohydrates: 6g - 7%
Protein: 7g - 8%
Ingredients: zucchini, Fresh cream, Milk, Egg, Butter pepper, Salt, nutmeg

Breakfast

Middle East Poached Eggs with Marinara Sauce and Bell Pepper

Calories per serving: 360
Total Fat: 21g - 52%
Carbohydrates: 18g - 20%
Protein: 25g - 27%
Ingredients: Bell pepper, Egg, onion, tomato, carrot, celery, oregano, chili powder, Garlic powder paprika cumin Sugar olive oil Salt

Lunch

Beef Couscous

Calories per serving: 879
Total Fat: 26g - 27%
Carbohydrates: 76g - 34%
Protein: 84g - 38%
Ingredients: Beef, Zucchini, Onion, Carrot, Celeriac, Couscous, Dried apricot, Coriander Cumin 5 Spices Garlic Salt

Dinner

Masala Fish Curry with Eggplant and Basmati Rice

Calories per serving: 856
Total Fat: 25g - 27%
Carbohydrates: 72g - 33%
Protein: 86g - 40%
Ingredients: Barramundi, basmati rice, Onion, Ginger, Garlic, garam masala, turmeric, cumin, coriander, tomato, coconut milk, vegetable stock, tomato paste, eggplant

Fruit

Fruit Salad or Organic fruit or Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Banana Cake

Calories per serving: 337
Total Fat: 19g - 51%
Carbohydrates: 31g - 37%
Protein: 10g - 12%
Ingredients: Flour, Banana, Egg, Brown sugar, Baking soda, Peanut butter, Olive oil, Almond powder, Baking powder

Breakfast

Greek Yoghurt with Apple Compote and Nuts

Calories per serving: 455
Total Fat: 17g - 33%
Carbohydrates: 58g - 51%
Protein: 20g - 18%
Ingredients: Light Greek Yoghurt, Honey, Granola, Apple

Lunch

Beef Sliced with Spinach on Fregola Sarda

Calories per serving: 850
Total Fat: 15g - 16%
Carbohydrates: 87g - 41%
Protein: 91g - 43%
Ingredients: Beef Rump, Fregola sarda, Spinach, Onion, coconut milk, Garlic, Salt, Pepper, bell pepper, cherry tomato

Dinner

Slow Cooked Pork with Mashed Potatoes

Calories per serving: 802
Total Fat: 26g - 29%
Carbohydrates: 72g - 36%
Protein: 70g - 35%
Ingredients: Pork tenderloin, Carrot, Milk, Mustard, Tarragon, Mushroom, Onion, Fresh cream, Garlic

Fruit

Fruit Salad or Organic fruit or Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Dry Tomatoes and Cheese salted Muffin

Calories per serving: 391
Total Fat: 13g - 29%
Carbohydrates: 49g - 50%
Protein: 21g - 21%
Ingredients: Mozzarella, Flour, Egg, Black olive, Green olive, Milk, Dry tomato, Thyme, Rosemary, Baking powder, Baking soda, avocado, greek yoghurt

Breakfast

Ham Quiche, Basil & Tomatoes

Calories per serving: 552
Total Fat: 35g - 57%
Carbohydrates: 11g - 8%
Protein: 47g - 34%
Ingredients: Ham, Eggs, Fresh Cream, Bell pepper, Milk, Tomato, Basil, Thyme, Rosemary, Emmental, Onion, Garlic, Green Salad

Lunch

Turmeric Sole Fish with Lentils Dahl

Calories per serving: 817
Total Fat: 20g - 22%
Carbohydrates: 64g - 31%
Protein: 96g - 47%
Ingredients: Sole filet, Tikka curry paste, Red Lentil, Onion, Garlic, Coconut milk, Cumin, Coriander, Mustard seed, Turmeric, Garam masala, Baby spinach, Tomato, Basmati rice

Dinner

Mediterranean Bell Pepper Chicken with Quinoa

Calories per serving: 719
Total Fat: 23g - 29%
Carbohydrates: 67g - 37%
Protein: 61g - 34%
Ingredients: Chicken, bell pepper, tomatoes, Onion, Garlic, quinoa, provencal herbs smoked paprika, olive oil, pepper

Fruit

Fruit Salad or Organic fruit or Compote

Depends on the season and the fruits available.
Usually 50 to 100 Calories per serving: mostly Carbohydrates 15-20g - 95%

Snack

Cereal Bar with Mashed Fruits

Calories per serving: 405
Total Fat: 18g - 39%
Carbohydrates: 52g - 52%
Protein: 12g - 11%
Ingredients: Dried raisin, Mashed red fruits, Oatmeal, Peanut butter, Brown sugar

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