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Meal PLANS

Our Meal Plans

2 Dish Bliss

800 - 1000KCal

2 Meals Per Day

Weekly Plan AED 429
Monthly Plan AED 1499

Portion Perfect 1000

1000 - 1200KCal

2 Meals Per Day

Weekly Plan AED 542
Monthly Plan AED 1919

Your Low Cal Pal

1200 - 1400KCal

3 Meals Per Day

Weekly Plan AED 619
Monthly Plan AED 2199

Balanced Boss

1500 - 1700KCal

3 Meals Per Day

Weekly Plan AED 789
Monthly Plan AED 2829

Have You SEEN My Gains?

2000 - 2200KCal

4 Meals Per Day

Weekly Plan AED 909
Monthly Plan AED 3249

MENU CHOICES

Monday

Tuesday

Wednesday

Thursday

Friday

Snacks

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Our meals are calories and macro nutrient counted so you can achieve the results you want while still feeling your best.

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Our Location

Dalma Mall Unit  001 – Abu Dhabi, UAE

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Meals Plan

 
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© 2024 Coles – Healthy Meal Prep

Protein Pancakes served with Pineapple and vanilla Greek yogurt (V)

Fluffy protein pancakes served with creamy vanilla yogurt and fresh pineapple chunks.
Pancakes can be heated but we recommend serving the dip cold/as is.

Kcal=385.98, P= 31.71g, C= 45.12g, F= 8.74g (Large)
Kcal=293.52, P= 23.82g, C= 34.8g, F= 6.56g(Small)

Ham, Cheese & egg Quesadilla

Whole-wheat tortilla filled with cubed ham, cheese, and seasoning. This dish can be heated
up, toasted, or even better… the air fryer!

Kcal= 514.59, P= 27.33g, C= 55.26g, F= 20.47g (Large)
Kcal= 344.13, P= 19.48g, C= 38.45g, F= 12.49g (Small)

Honey Siracha Glazed Meatballs with Rice

Mouthwatering Turkey mince Meatballs in a sweet and spicy honey siracha sauce. Served
with rice, grated carrot and lime. Serve hot, microwave until evenly heated through, remove
lime before heating.

Kcal= 514.38, P= 46.11g, C= 69.39g, F= 5.82g (Large)
Kcal= 395.42, P= 36.61g, C= 51.67g, F= 4.7g (Small)

Roasted Vegetable Bowl with Green Tahini and Chicken

Chunky, perfectly roasted broccoli, cauliflower, red pepper and potato. Served with a green
tahini dressing and chicken. Serve hot, microwave until evenly heated through.

Kcal= 489.11, P- 48.37g, C= 28.84g, F= 20.03g (Large)
Kcal= 418.68, P- 38.34g, C= 23.94g, F= 18.84g (Small)

Yogurt Parfait (V)

Creamy Greek yogurt layered with fruit compote and crunchy granola.

Kcal= 392.8, P=25.49g, C=36.26g, F= 16.2g (Large)
Kcal= 352.14, P=22.31g, C=34.36g, F= 13.94g (Small)

Shakshuka (V)

Rich tomato and pepper sauce paired with eggs, topped with rich and creamy feta cheese.
This meal is served best warm, microwave between 60-120 seconds (ensure heated all the
way through).

Kcal=497.18, P=36.37g, C=18.22g F=30.98g (Large)
Kcal=387.5, P=27.96g, C=15.32g F=23.82g (Small)

Creamy Shrimp Alfredo Pasta

Coles classic is back! Lush linguine pasta paired with classic creamy shrimp Alfredo sauce,
and boiled shrimp. Topped with parmesan and garnish. Serve hot, microwave until evenly
heated through.

Kcal-447.55 P-37.39g C-37.71g F-16.35g (Large)
Kcal-348.91 P-29.72g C-29.72g F-12.35g (Small)

Tofu & Veg Stir Fry (V)

Mixed stir fry vegetables tossed in a garlic Asian-style sauce, with silky tofu, chopped
cashews and brown rice. Serve hot, microwave until evenly heated through.

Kcal-468.13 P-20.22g C-61.51g F-15.69g (Large)
Kcal-419.1 P-16.59g C-55-65g F-14.46g (Small)

The Staple - Yogurt Marinated Chicken Served with Rice

This is your regular dish, simple yet effective! Served each day, for those who would like a
little consistency. Chicken breast with garlic, yogurt, and paprika sauce. Served with
broccoli, peas, and brown rice.

Kcal= 517.33, P= 57.15g, C= 47.5g, F= 10.97g (Large)
Kcal= 377.03, P= 39.01g, C= 43.3g, F= 5.31g (Small)

White chocolate & Raspberry oats

Creamy protein porridge oats mixed with fresh Raspberries and white chocolate chips,
sprinkled with cinnamon. This can be served cold or hot (we recommend heated as it melts
the choco-drops).

Kcal= 519.49, P= 44.93g, C= 56.03g, F= 12.85g (Large)
Kcal= 415.28, P= 37.02g, C= 44.84g, F= 9.76g (Small)

Beef and Cheese Stuffed Peppers

1 Large pepper chopped in half, stuffed with ground beef mine tossed in taco seasoning,
brown rice and topped with melted cheddar cheese. Serve hot, microwave until evenly
heated through.

Kcal= 509.8, P= 29.7g, C= 20.26g, F= 34.44g (Large)
Kcal= 390.48, P= 22.66g, C= 15.83g, F= 26.28g (Small)

Teriyaki Salmon Served with Soba Noodles

Salmon fillet marinated in a teriyaki glaze, served with soba noodles tossed in an Asian stir-
fry sauce. Garnished with sesame seeds and green onions. Serve hot, microwave until
evenly heated through.

Kcal-387 P-33g C-30g F-15g
Kcal-494 P-41g C-42g F-18g

Spinach Lasagne

SpinachLasagne (V)

Soft green Lasagne sheets layered with rich cheese, seasoned spinach and creamy cheese sauce running through. So much flavour all in one pasta stack! Serve hot, microwave until evenly heated through.

Kcal= 516, P= 23g, C= 23g, F= 37g
Kcal= 442, P= 20g, C= 20g, F= 31g

Healthy Protein Waffles with Blueberry Yogurt Dip (V)

Coles special protein waffles served with a sweet blueberry yogurt dip. Waffles can be
eaten hot or cold, however, the blueberry sauce should be left cold.

Kcal=506, P=37.95g, C=58.84g, F=13.21g (Large)
Kcal=409.53, P=30.23g, C=47.56g, F=10.93g (Small)

Bangers & Mash served with Coles Gravy

Chicken sausages served with velvety mashed potato, garden peas, and rich super savory
beef stock gravy. Serve hot, microwave until evenly heated through.

Kcal= 504.58, P= 36.2g, C= 53.36g, F= 16.26g (Large)
Kcal= 491, P= 41g, C=39g, F= 19g (Small)

Dynamite Shrimp Served with Rice

Fresh Shrimps coated in a light batter with dynamite sauce! Alongside this is raw carrot,
brown rice, egg and spring onion. Serve hot, microwave until evenly heated through.

kcal= 517.4, P= 37.68g, C= 52.7g, F= 17.32g (Large)
kcal= 409.18, P= 29.89g, C= 45.18g, F= 17.32g (Small)

Mac ' n' Cheese (V)

Macaroni pasta smothered in Coles special 3 cheese high protein sauce. Topped with shaved
parmesan and green garnish. Serve hot, microwave until evenly heated through.

kcal= 432.92 P= 30.19g, C= 20.89g, F= 25.4g (Large)
kcal= 333.75, P= 22.93g, C= 14g, F= 20.67g(Small)

Biscoff Protein Pancakes (V)

Fluffy pancakes served with everyone’s favorite… lotus Biscoff spread! These can be served
hot or cold, we recommend heating the Biscoff no longer than 15 seconds.

Kcal= 538.49, P= 31.6g, C= 51.07g, 23.09g
Kcal= 425.69, P=23.82g, C= 40.55g, F= 18.69g

Breakfast Burrito

Large wrap stuffed with chicken sausage, turkey bacon and eggs. This breakfast option can
be served hot or cold.

Kcal=520.67, P=33.8g, C=54.9g, F=18.43g (Large)
Kcal=388.54, P=29.5g, C=38.52g, F=12.94 (Small)g

Crispy Chilli Beef served with Rice

5 spice crispy beef thoroughly coated in a sweet and soy sauce dressing. This is paired with
basmati rice and spring onion. Serve hot, microwave until evenly heated through.

Kcal-495.11 P-31.93g C-66.76g F-11.15g (Large)
Kcal-396.24 P-22.11g C-55.98g F-9.32g (Small)

Chicken Sausage Pasta

Whole meal pasta in a tomato sauce with a hint of spice. Chicken sausage pasta, red pepper
and spinach is tossed through this. Serve hot, microwave until evenly heated through.

Kcal= 387.67, P= 21.98g, C= 56.72g, F= 8.09g (Large)
Kcal= 329.52, P= 18.18g, C= 49.62g, F= 6.48g (Small)

Chickpea Halloumi Bowl served with Rice (V)

Flavorful Chunky chickpea and halloumi curry with spinach running through paired with rice.
Serve hot, microwave until evenly heated through.

Kcal= 509.95, P=21.93g, C= 71.38g, F= 15.19g
Kcal=399, P= 16.79g, C= 57.04g, F= 11.52g

High Protein Bircher Muesli

Oats don’t have to be boring! Creamy, sweet protein packed oats soaked overnight to lock in those
beautifully balanced flavours. Topped with perfectly ripe berries.

Kcal= 342.28, P= 34.04g, C= 32.99g, F= 8.24g

Nut Free - Protein Balls

A classic snack, healthy but super yummy! These oat and flax seed based sweet little balls come in a
pair and are flavored with vanilla, maple syrup, tahini and a few chocolate chips for crunch.

Kcal= 204.68, P= 11.88g, C= 27.77g, F= 5.12g

Perfectly Sweet n' Salty Popcorn

Who doesn’t love a sweet and salt moment? Our perfectly popped popcorn is made in house and
perfect for a ‘at your desk snack’ or at home in front of the TV… or you could take this on your next
cinema trip!

Kcal= 149.96, P= 1.45g, C= 11.83g, F= 10.76g

Protein Rice Krispy Bars topped with Chocolate

These suuuuuper yummy bites will make you nostalgic; these childhood Rice Krispy cereal treat is
mixed with protein powder along with items such as almond

Kcal= 250.23, P= 4.28g, C= 26.98g, F= 13.91g

Rocky Road High Protein Bars

These bars will definitely fix your sweet cravings, they’re a treat without cheating. Chocolate based
bar mixed with protein powder, marshmallows, dried fruit & coconut, biscuit and nuts. This snack
boasts texture, crunch and flavour.

Kcal= 209.16, P= 7.96g, C= 19.67g, F= 10.96g

Banana Bread

Lockdown was all about baking banana bread, but the craze didn’t stop there. Coles banana bread
is a must have afternoon treat! Or alternatively pop it in the toaster and drizzle some honey and
peanut butter for breakfast.

Kcal= 137, P= 3g, C= 29g, F= 1g

Vanilla Cheese Cake Bars

A cheesecake for under 250 kcal, YES! Eating well doesn’t mean not eating the things you love. A
biscuity crumbly based topped with velvety vanilla cheesecake filling and fresh strawberry slices.
Add this creamy cheesecake to your basket, you will not regret it.

Kcal= 240, P= 5g, C= 19g, F= 16g

Vegetable sticks with garlic dip

Fresh carrot and cucumber sticks paired with a creamy garlic side dip. Fun fact, garlic reduces
cholesterol levels and improves heart health.

Kcal= 158.62, P= 8.06g, C= 10.4g, F= 19.42g

Vegetable Sticks with Hummus

A pot of crunchy carrot and cucumber sticks with velvety hummus, the perfect mid-morning or
afternoon snack or pair it with one of our main dishes as a starter.

Kcal= 140.45, P= 5.35g, C= 11.92g, F= 7.93g

Wholewheat Cookies

Coles Cookies Monsters, we’ve got you on this one! These chocolate chip chunk cookies are crumbly goodness and pack a sweet, indulgent flavour. Treat yourself to these bitesize delights!

Kcal= 187.8, P= 2.7g, C= 24g, F= 9g