The Balanced Meal Plan — 2,200 Cal/Day — 21 Meals — 7 Days — 48 Hours Notice Required
The Balanced Meal Plan — 2,200 Cal/Day — 21 Meals — 7 Days — 48 Hours Notice Required
A complete 7-day healthy meal plan designed to keep you at approximately 2,200 calories per day — freshly prepared, chef-curated, and delivered chilled. No counting, no planning — just eat.
⏰ Please allow 48 hours notice when ordering meal plans.
Each day includes 3 different balanced meals (breakfast, lunch and dinner) carefully selected from Gold Kitchen Co's Mediterranean-inspired menu. Every day is different — no repeats across the 7 days.
Your 7-Day Meal Plan:
Day 1 — approximately 2,198 cal
- Breakfast — Peanut Butter w Banana on Toast | Banana: approximately 100g raw / 100g served | Peanut butter: approximately 30g raw / 30g served | Toast: approximately 60g raw / 60g toasted | approximately 492 cal
- Lunch — Slow-Cooked Lamb Cutlets w Okra, Lemon, Garlic & Coriander Served with Rice | Lamb: approximately 250g raw / 200g cooked | Rice: approximately 140g raw / 300g cooked | Okra: approximately 120g raw / 100g cooked | approximately 836 cal
- Dinner — Grilled Scotch Fillet Premium Beef with Mash & Broccoli | Beef: approximately 250g raw / 205g grilled | Mash potato: approximately 300g raw / 300g mashed | Broccoli: approximately 220g raw / 180g steamed | approximately 870 cal
Day 2 — approximately 2,211 cal
- Breakfast — Grilled Halloumi Cheese | Halloumi: approximately 200g raw / 160g grilled | approximately 455 cal
- Lunch — Tender Lamb Shank w Yogurt & Pine Nuts, Served w Rice | Lamb shank: approximately 250g raw / 200g cooked | Rice: approximately 140g raw / 300g cooked | Yogurt: approximately 80g raw / 80g served | Pine nuts: approximately 20g raw / 20g served | approximately 897 cal
- Dinner — Slow-Boiled Chicken w Rice & Nuts | Chicken: approximately 250g raw / 200g cooked | Rice: approximately 140g raw / 300g cooked | Mixed nuts: approximately 35g raw / 35g served | approximately 859 cal
Day 3 — approximately 2,189 cal
- Breakfast — Smoked Salmon Toast w Goat Cheese, Lemon & Spinach | Smoked salmon: approximately 80g raw / 80g served | Goat cheese: approximately 40g raw / 40g served | Toast: approximately 60g raw / 60g toasted | Spinach: approximately 40g raw / 40g served | approximately 419 cal
- Lunch — Slow-Cooked Premium Beef Scotch Fillet Served with Mash Potatoes | Beef: approximately 250g raw / 200g cooked | Mash potato: approximately 300g raw / 300g mashed | approximately 912 cal
- Dinner — Garlic Prawn Pasta w Cherry Tomato | Prawns: approximately 250g raw / 200g cooked | Pasta: approximately 120g raw / 264g cooked | Cherry tomato: approximately 120g raw / 120g served | approximately 858 cal
Day 4 — approximately 2,203 cal
- Breakfast — Avocado Toast w Fetta, Cherry Tomatoes & Basil | Avocado: approximately 80g raw / 80g served | Fetta: approximately 40g raw / 40g served | Toast: approximately 60g raw / 60g toasted | approximately 430 cal
- Lunch — Grilled Chicken Breast, Rice with Steamed Veg or Green Salad | Chicken: approximately 250g raw / 200g grilled | Rice: approximately 140g raw / 300g cooked | Vegetables: approximately 220g raw / 180g steamed | approximately 869 cal
- Dinner — Spaghetti Bolognese | Beef mince: approximately 250g raw / 200g cooked | Spaghetti: approximately 120g raw / 264g cooked | Tomato sauce: approximately 120g raw / 120g cooked | approximately 904 cal
Day 5 — approximately 2,196 cal
- Breakfast — Fetta Cheese Toast w Mint, Cherry Tomatoes & Olive | Fetta: approximately 60g raw / 60g served | Toast: approximately 60g raw / 60g toasted | Tomato: approximately 80g raw / 80g served | approximately 461 cal
- Lunch — Glazed Teriyaki Salmon w Rice & Broccoli | Salmon: approximately 250g raw / 205g cooked | Rice: approximately 140g raw / 300g cooked | Broccoli: approximately 220g raw / 180g steamed | approximately 869 cal
- Dinner — Slow-Cooked Lamb Cutlets w Okra, Lemon, Garlic & Coriander Served with Rice | Lamb: approximately 250g raw / 200g cooked | Rice: approximately 140g raw / 300g cooked | Okra: approximately 120g raw / 100g cooked | approximately 866 cal
Day 6 — approximately 2,207 cal
- Breakfast — Boiled Eggs — 2 per Serve w Toast | Eggs: approximately 120g raw / 110g cooked | Toast: approximately 60g raw / 60g toasted | approximately 360 cal
- Lunch — Grilled Scotch Fillet Premium Beef with Mash & Broccoli | Beef: approximately 250g raw / 205g grilled | Mash potato: approximately 300g raw / 300g mashed | Broccoli: approximately 220g raw / 180g steamed | approximately 978 cal
- Dinner — Slow-Boiled Chicken w Rice & Nuts | Chicken: approximately 250g raw / 200g cooked | Rice: approximately 140g raw / 300g cooked | Mixed nuts: approximately 35g raw / 35g served | approximately 869 cal
Day 7 — approximately 2,194 cal
- Breakfast — The Light Start — Fruit & Yogurt Bowl | Fruit: approximately 150g raw / 150g served | Yogurt: approximately 120g raw / 120g served | approximately 123 cal
- Lunch — Fish Fillet Barramundi Steamed Grilled with Steamed Broccoli | Barramundi: approximately 250g raw / 200g cooked | Broccoli: approximately 220g raw / 180g steamed | approximately 210 cal
- Dinner — Tender Lamb Shank w Yogurt & Pine Nuts, Served w Rice | Lamb shank: approximately 250g raw / 200g cooked | Rice: approximately 140g raw / 300g cooked | Yogurt: approximately 80g raw / 80g served | Pine nuts: approximately 20g raw / 20g served | approximately 1,861 cal
What's Included:
- 21 chef-prepared meals across 7 days (3 meals per day)
- Approximately 2,200 calories per day
- A different meal every day — no repeats
- Balanced across protein, carbohydrates and healthy fats
- Fresh, never frozen
- Pickup or local delivery across Sydney
Nutritional values, calories and portion weights are approximate and may vary slightly due to ingredient and preparation variations.
Pickup available at Gold Kitchen Co
Usually ready in 1 hour
Heating Instructions
Remove lid. Microwave on high for 2.5–3 minutes. Stir halfway through.
Freshness & Storage
Keep refrigerated below 5°C (ideally 0–4°C). Reheat only once. Consume by the stated use-by date. Once opened, consume immediately.
Allergen Information
This product is prepared in a kitchen that handles wheat, gluten, milk, egg, peanut, tree nuts, sesame, soy, fish and crustaceans. Cross-contact may occur. If you have a food allergy, please contact us before ordering.
Size Guide
Light (XS) — 140g protein · lighter appetites
Regular (S) — 200g protein · our most popular
Generous (L) — 300g protein · bigger appetites
For Two (M) — 400g protein · perfect for couples
Family Tray — 800g protein · serves 3–4
Feast Tray — 1.5kg protein · serves 7–8
Return policy
Our goal is for every customer to be totally satisfied with their purchase. If this isn't the case, let us know and we'll do our best to work with you to make it right.
Shipping
We will work quickly to ship your order as soon as possible. Once your order has shipped, you will receive an email with further information. Delivery times vary depending on your location.
Manufacturing
Our products are manufactured both locally and globally. We carefully select our manufacturing partners to ensure our products are high quality and a fair value.
Delivery & Collection
Delivery fees calculated by location at checkout. Orders over $100 — FREE local delivery. Orders over $200 — FREE Sydney-wide delivery. Free collection available (select Pickup). Pre-orders close 24 hours before your chosen day. Signature and Chef Special dishes require 24–48 hours notice.
