{"product_id":"the-balanced-meal-plan-approximately-2-200-cal-day-7-days","title":"The Balanced Meal Plan — 2,200 Cal\/Day — 21 Meals — 7 Days — 48 Hours Notice Required","description":"\u003cp\u003eA complete 7-day healthy meal plan designed to keep you at \u003cstrong\u003eapproximately 2,200 calories per day\u003c\/strong\u003e — freshly prepared, chef-curated, and delivered chilled. No counting, no planning — just eat.\u003c\/p\u003e\u003cp\u003e⏰ \u003cstrong\u003ePlease allow 48 hours notice when ordering meal plans.\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eEach day includes \u003cstrong\u003e3 different balanced meals\u003c\/strong\u003e (breakfast, lunch and dinner) carefully selected from Gold Kitchen Co's Mediterranean-inspired menu. Every day is different — no repeats across the 7 days.\u003c\/p\u003e\u003ch3\u003eYour 7-Day Meal Plan:\u003c\/h3\u003e\u003cp\u003e\u003cstrong\u003eDay 1\u003c\/strong\u003e — approximately 2,198 cal\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreakfast\u003c\/strong\u003e — 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\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLunch\u003c\/strong\u003e — Slow-Cooked Lamb Cutlets w Okra, Lemon, Garlic \u0026amp; 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\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDinner\u003c\/strong\u003e — Grilled Scotch Fillet Premium Beef with Mash \u0026amp; Broccoli | Beef: approximately 250g raw \/ 205g grilled | Mash potato: approximately 300g raw \/ 300g mashed | Broccoli: approximately 220g raw \/ 180g steamed | approximately 870 cal\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eDay 2\u003c\/strong\u003e — approximately 2,211 cal\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreakfast\u003c\/strong\u003e — Grilled Halloumi Cheese | Halloumi: approximately 200g raw \/ 160g grilled | approximately 455 cal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLunch\u003c\/strong\u003e — Tender Lamb Shank w Yogurt \u0026amp; 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\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDinner\u003c\/strong\u003e — Slow-Boiled Chicken w Rice \u0026amp; Nuts | Chicken: approximately 250g raw \/ 200g cooked | Rice: approximately 140g raw \/ 300g cooked | Mixed nuts: approximately 35g raw \/ 35g served | approximately 859 cal\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eDay 3\u003c\/strong\u003e — approximately 2,189 cal\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreakfast\u003c\/strong\u003e — Smoked Salmon Toast w Goat Cheese, Lemon \u0026amp; 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\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLunch\u003c\/strong\u003e — 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\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDinner\u003c\/strong\u003e — 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\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eDay 4\u003c\/strong\u003e — approximately 2,203 cal\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreakfast\u003c\/strong\u003e — Avocado Toast w Fetta, Cherry Tomatoes \u0026amp; Basil | Avocado: approximately 80g raw \/ 80g served | Fetta: approximately 40g raw \/ 40g served | Toast: approximately 60g raw \/ 60g toasted | approximately 430 cal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLunch\u003c\/strong\u003e — 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\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDinner\u003c\/strong\u003e — 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\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eDay 5\u003c\/strong\u003e — approximately 2,196 cal\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreakfast\u003c\/strong\u003e — Fetta Cheese Toast w Mint, Cherry Tomatoes \u0026amp; Olive | Fetta: approximately 60g raw \/ 60g served | Toast: approximately 60g raw \/ 60g toasted | Tomato: approximately 80g raw \/ 80g served | approximately 461 cal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLunch\u003c\/strong\u003e — Glazed Teriyaki Salmon w Rice \u0026amp; Broccoli | Salmon: approximately 250g raw \/ 205g cooked | Rice: approximately 140g raw \/ 300g cooked | Broccoli: approximately 220g raw \/ 180g steamed | approximately 869 cal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDinner\u003c\/strong\u003e — Slow-Cooked Lamb Cutlets w Okra, Lemon, Garlic \u0026amp; 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\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eDay 6\u003c\/strong\u003e — approximately 2,207 cal\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreakfast\u003c\/strong\u003e — Boiled Eggs — 2 per Serve w Toast | Eggs: approximately 120g raw \/ 110g cooked | Toast: approximately 60g raw \/ 60g toasted | approximately 360 cal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLunch\u003c\/strong\u003e — Grilled Scotch Fillet Premium Beef with Mash \u0026amp; Broccoli | Beef: approximately 250g raw \/ 205g grilled | Mash potato: approximately 300g raw \/ 300g mashed | Broccoli: approximately 220g raw \/ 180g steamed | approximately 978 cal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDinner\u003c\/strong\u003e — Slow-Boiled Chicken w Rice \u0026amp; Nuts | Chicken: approximately 250g raw \/ 200g cooked | Rice: approximately 140g raw \/ 300g cooked | Mixed nuts: approximately 35g raw \/ 35g served | approximately 869 cal\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eDay 7\u003c\/strong\u003e — approximately 2,194 cal\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreakfast\u003c\/strong\u003e — The Light Start — Fruit \u0026amp; Yogurt Bowl | Fruit: approximately 150g raw \/ 150g served | Yogurt: approximately 120g raw \/ 120g served | approximately 123 cal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLunch\u003c\/strong\u003e — Fish Fillet Barramundi Steamed Grilled with Steamed Broccoli | Barramundi: approximately 250g raw \/ 200g cooked | Broccoli: approximately 220g raw \/ 180g steamed | approximately 210 cal\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDinner\u003c\/strong\u003e — Tender Lamb Shank w Yogurt \u0026amp; 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\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat's Included:\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e21 chef-prepared meals across 7 days (3 meals per day)\u003c\/li\u003e\n\u003cli\u003eApproximately 2,200 calories per day\u003c\/li\u003e\n\u003cli\u003eA different meal every day — no repeats\u003c\/li\u003e\n\u003cli\u003eBalanced across protein, carbohydrates and healthy fats\u003c\/li\u003e\n\u003cli\u003eFresh, never frozen\u003c\/li\u003e\n\u003cli\u003ePickup or local delivery across Sydney\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eNutritional values, calories and portion weights are approximate and may vary slightly due to ingredient and preparation variations.\u003c\/em\u003e\u003c\/p\u003e","brand":"Gold Kitchen Co","offers":[{"title":"Default Title","offer_id":64275916587379,"sku":null,"price":291.95,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1003\/1634\/8787\/files\/image_045da46f-8523-489b-af3d-e45208f8e58f.png?v=1787644063","url":"https:\/\/goldkitchenco.com.au\/products\/the-balanced-meal-plan-approximately-2-200-cal-day-7-days","provider":"Gold Kitchen Co","version":"1.0","type":"link"}