Copy of TROFI GIF (2).png

Meal Plan

WEEK 20

10 May - 16 May

Monday

MISO LOVE

INGREDIENTS

HONEY GARLIC SALMON

MISO EGGPLANT

ASIAN CABBAGE SALAD

Tetra : 320Cal | P: 30g | F: 13g | C: 14g

Ortho : 490Cal | P: 55g | F: 19g | C: 18g

Delta: 630cal | P: 78g | F: 23g | C: 18g

STUFFED UP!

INGREDIENTS

BELL PEPPER STUFFED WITH BEEF MINCE

CAULIFLOWER FRIED RICE

HARD BOILED EGGS

Tetra : 370Cal | P: 35g | F: 20g | C: 11g

Ortho : 530Cal | P: 53g | F: 30g | C: 11g

Delta: 690cal | P: 71g | F: 40g | C: 11g

TUESDAY

LEMAK LEMAK WRAP

INGREDIENTS

CABBAGE, CRISPY SHALLOTS

CUCUMBER, CURRY TURMERIC CHICKEN

QUINOA, ROASTED ACTIVATED ALMONDS

SAMBAL CHILLI, TORTILLA

Tetra : 478Cal | P: 38g | F: 15g | C: 44g

Ortho : 634Cal | P: 59g | F: 22g | C: 45g

Delta: 753cal | P: 74g | F: 29g | C: 45g

BALI PRINCESS

INGREDIENTS

GARLIC ALMOND LONG BEAN

HARD BOILED EGGS

TEMPEH PATTY

TURMERIC BROWN RICE

Tetra : 540Cal | P: 29g | F: 25g | C: 49g

Ortho : 650Cal | P: 40g | F: 32g | C: 49g

Delta: 750cal | P: 51g | F: 38g | C: 49g

WEDNESDAY

LAKSA LOVE BOWL

INGREDIENTS

BROCCOLI, BROWN RICE

CARROT, CHERRY TOMATO

COCONUT CHICKEN, LAKSA DRESSING

Tetra : 450Cal | P: 44g | F: 19g | C: 24g

Ortho : 654Cal | P: 60g | F: 25g | C: 42g

Delta: 752cal | P: 74g | F: 28g | C: 43g

laksa love.png

MAPLE'S BOX

INGREDIENTS

MAPLE GLAZED SALMON

BAKED BROCCOLI

BAKED SWEET POTATO

Tetra : 380Cal | P: 29g | F: 11g | C:40g

Ortho : 550Cal | P: 53g | F: 15g | C: 47g

Delta: 690cal | P: 76g | F: 20g | C: 47g

THURSDAY

CAULI-FUL CHICKEN BOWL

INGREDIENTS

CARROTS, CAULIFLOWER RICE

CHEESY PESTO, CHERRY TOMATO

GRILLED CHICKEN BREAST, MUSHROOM MEDLEY

ONION, ROASTED ACTIVATED ALMONDS

Tetra : 456Cal | P: 39g | F: 25g | C: 17g

Ortho : 645Cal | P: 61g | F: 36g | C: 18g

Delta: 762cal | P: 76g | F: 41g | C: 19g

Tetra : 530Cal | P: 21g | F: 28g | C: 47g

Ortho : 640Cal | P: 33g | F: 35g | C: 49g

Delta: 740cal | P: 42g | F: 40g | C: 52g

INGREDIENTS

BRAVA!

CHEESY PESTO PASTA

MUSHROOM MEATBALL

ROASTED BROCCOLI & WALNUT

FRIDAY

CAESAR'S PALACE WRAP

INGREDIENTS

BOILED EGG, CAESAR DRESSING

GRILLED CHICKEN, LETTUCE

PARMESAN, TORTILLA

Tetra : 460Cal | P: 41g | F: 20g | C: 26g

Ortho : 638Cal | P: 62g | F: 29g | C: 28g

Delta: 750cal | P: 77g | F: 33g | C: 31g

GOCHU CHICKEN

INGREDIENTS

GOCHU CHICKEN

KIMCHI

BELL PEPPER STIR FRY

CORN

Tetra : 440Cal | P: 13g | F: 28g | C: 45g

Ortho : 560Cal | P: 57g | F: 16g | C: 45g

Delta: 700cal | P: 86g | F: 19g | C: 45g

SATURDAY

TASTE OF JAPAN

INGREDIENTS

COLD SESAME SOBA

HONEY GARLIC SALMON

MISO CAULIFLOWER

TAMAGO

Tetra : 510Cal | P: 37g | F: 16g | C: 53g

Ortho : 650Cal | P: 55g | F: 24g | C: 52g

Delta: 760cal | P: 73g | F: 32g | C: 45g

Bali Babe

INGREDIENTS

BALINESE CHICKEN SATAY

MISO CAULIFLOWER

TURMERIC BROWN RICE

Tetra : 410Cal | P: 37g | F: 7g | C: 49g

Ortho : 560Cal | P: 66g | F: 11g | C: 49g

Delta: 640cal | P: 81g | F: 13g | C: 49g

SUNDAY

GREAT CONQUEROR

INGREDIENTS

CAULIFLOWER FRIED RICE

HARD BOILED EGGS

HONEY GLAZED CARROTS

MAPO TOFU

Tetra : 420Cal | P: 38g | F: 17g | C: 27g

Ortho : 520Cal | P: 46g | F: 23g | C: 31g

Delta: 610cal | P: 53g | F: 28g | C: 35g

CARNIVOROUS BAE-LEO

INGREDIENTS

Tetra : 450Cal | P: 46g | F: 16g | C: 29g

Ortho : 570Cal | P: 68g | F: 18g | C: 32g

Delta: 700cal | P: 89g | F: 22g | C: 37g

GARLIC & HERB POTATO

MEXICAN PULLED BEEF

ROASTED BROCCOLI & WALNUT