Shape Up Meal Prep Meal Plan - Meal Mix & Match - Updated 4 January 2020

Sep 27, 2026

Uploaded by Kurz

Orders must be placed by midnight every Friday for Monday delivery or pick up, with ordering via website or SMS and a dedicated contact number and email for requests. Meals are designed for mix-and-match proteins, carbohydrates, salads, and vegetables, supporting macro tracking with an approximate 1600-calorie intake for up to five meals per day. A “mix & match” guide lists protein, carbohydrate, and salad/vegetable options, followed by a breakfast-to-snack meal plan with estimated protein and calorie ranges plus a dietitian-developed general-use disclaimer and medical advice guidance.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages4

Reading Time10 min

AccessFree to download

How it works

Orders and contact

Meal mix & match facts

MIX & MATCH

Step 1 - Choose your protein

Step 2 - Carbohydrate options

Step 3 - Salad or vegetable options

Meal Plan

Breakfast (Meal 1)

Meal 2 to Meal 4

Snack before bed

Disclaimer

How it works/MENU Orders need to be in by Midnight of every Friday for Monday delivery or pick up. orders via the website or sms 0490 084 918 How it works: Ø Lunch and or dinners from us Ø what most do is lunch and dinner for 5 days of the week while following our complimentary meal guide (minimum meals per order 5, see below for meal guide) Ø Ø You can let us choose the meals for you. Ø Or you can mix and match (if so see mix and match steps below) Ø Ø We can make the meals fit your own macros if you supply them Ø Ø one can consume up to 5 meals per day from us giving you a approx total calories around 1600 (280-to 350 per meal) Ø Ø For a customised meal plan or macros from us please sms or email “custom meal plan” or “custom macros” 0490 084 918, [info@shapeupmealprep.com.au](info@shapeupmealprep.com.au and will reply within 24 hours to discuss)[ and will reply within 24 hours to discuss](info@shapeupmealprep.com.au and will reply within 24 hours to discuss). Facts regarding the meals: The meals are designed to mix and match the proteins, carbs salad or veg as you want! Calories range from 280 to 350-standard cooked weight for macro tracking purposes are 100grams protein, 50g carb, 1-2 cups of salad or veg (low carb, low fat, high protein meals) For customised meals & macros please sms or email “custom macros”to 0490 084 918, [info@shapeupmealprep.com.au](info@shapeupmealprep.com.au and will reply within 24 hours to discuss)[ and will reply within 24 hours to discuss](info@shapeupmealprep.com.au and will reply within 24 hours to discuss). Last Updated – Saturday, 4 January 2020 MIX & MATCH Step 1-Choose your protein - Chicken Nuggets made with bread crumbs* - Spicy Chicken Nuggets made with bread crumbs* - Flame Grilled Chicken fillets with herbs & garlic* - Zesty Flame Grilled Chicken fillets with herbs & garlic - Unmarinated Flame Grilled Chicken fillets* - Flame Grilled Chicken patties with herbs & garlic * - Flame Grilled Beef patties with herbs & garlic (lean beef) - Caramelised Beef mince - Tuna - Veggie balls (Vegetarian protein) - Falafel (vegan protein) - Lentil & Rice (Vegan protein) - Peas & rice (vegan protein) - 4 bean mix with quinoa (vegan protein) - Kidney beans with salsa (vegan protein) - Chickpea salad with tahini dressing (vegan protein) - Quinoa & chickpea with tahini dressing (vegan protein) - Sweet nutty quinoa & broccoli protein mix (vegan) * 100% chicken breast, skinless Step 2-Carbohydrate options - Basmati Rice - Chicken rice - Brown Rice - Penne pasta in a clean nap sauce - Lentil and Basmati Rice mix - White Potatoes - Sweet Potatoes (yiros seasoning is optional) - Four Bean mix - Marinated Kidney Beans (chilli is optional) - Sweet nutty quinoa & broccoli Step 3-Choose your Salad or Vegetable options - Caesar salad - Authentic Tabouli - Red Cabbage Salad - Peas, Corn and Carrot mix - Fresh Long green beans with a hint of garlic and olive oil - Marinated Long Green Beans in red sauce - Stir Fry - Steamed Broccoli - Chickpea salad with tahini dressing - Sweet nutty quinoa & broccoli Last Updated – Saturday, 4 January 2020 Meal Plan (This is a general meal plan, if you require further customisation; please book in for a consult) Upon rising-cardio or weights session Breakfast (Meal 1) Option 1: ½ cup raw oats with 1 cup low fat milk or calcium fortified soy or almond milk, 200g (3/4 cup) Chobani low fat Yoghurt OR Tamar Valley No added sugar Natural Yoghurt OR Vaalia Natural Yoghurt + 30g berries. Option 2: Weetbix x 3 with 1 cup low fat milk or calcium fortified soy or almond milk, 200g (3/4 cup) Chobani low fat Yoghurt OR Tamar Valley No added sugar Natural Yoghurt OR Vaalia Natural Yoghurt + 30g berries. Option 3: Protein shake with 25g Bulk Nutrients WPI or Earth Protein with 1/2 cup low fat milk or calcium fortified soy or almond milk + 30g berrie

FAQs

How do customers place orders and when is the deadline?

Orders must be in by midnight every Friday for Monday delivery or pick up. Orders can be placed via the website or SMS, using the listed contact number.

What does “mix and match” mean for these meals?

Customers can choose proteins, carbs, and salad/vegetable components to build their meals. The plan is designed for macro tracking with standard cooked weights and low carb, low fat, high protein options.

Can the meal plan be customized for macros or a custom meal plan?

Yes. Customers can request “custom meal plan” or “custom macros” by SMS or email, and the team replies within 24 hours to discuss options.

Sep 27, 2026

Uploaded by Kurz