Macros – Spring 2022 – @NutrifyMeals

Which is your favourite?

HAFIEZA: TOM YUM DORY with JASMINE QUINOA. See Nutrify Week 1

MICHAEL: CAJUN TEMPEH with HOPPIN JOHN, a vegetarian boost with more veggies. See Nutrify Week 2

ANDREW: SWEET & SOUR SHRIMP with pineapple bits…. See Nutrify Week 3

LERA: PARMESAN CHICKEN with Cherry Tomatoes… cheese is comfort. See Nutrify Week 4

LIN: MINCED TURKEY & PASTA for me. See Nutrify Basics

Nutrify Meals – healthier meals prepped just for you with our Nutrify-made BlackPink seasoning (crushed Black Pepper, Himalayan Pink Salt.) Featuring weekly menu variety,

NutrifyBasics are 150g of our bestselling proteins paired with 150g of sides from NutrifyPrep.com like Chicken Chopped, Beef Bites, Lemon Salmon, Turkey Thyme, and Herb Tilapia. Kumara Sweet Potato Cubes and Japanese Short Grain Rice complement the proteins.

Order today to custom build your meals up to 500g portions and get more value here at NutrifyMeals.com

WEEK 1

Per 100g serving	Kcal	P	C	F
Turkey Breast w/ Black Pepper Sauce	166	23	5	6
Protein: Skinless Boneless Turkey Breast, Thyme, Himalayan Pink Salt, Coarse Black Pepper. Sauce: Coarse Black Pepper, Demi Glace Brown Sauce, Cooking Cream, Mushroom
Marmite Chicken Breast	147	28	2	3
Protein: Skinless Boneless Chicken Breast, Marmite Vegetarian Yeast, Coriander (Garnish)
Sous-Vide Hainanese Chicken Thigh (Skinless)	242	22	7	14
Protein: Skinless Boneless Chicken Thigh, Ginger, Himalayan Pink Salt, Coriander (Garnish). Sauce: Oyster Sauce, Light Soy Sauce, Sesame Oil, Raw sugar
Angus Flank Steak w/ Brown Gravy Sauce	206	25	4	10
Protein: Angus Flank Steak, Himalayan Pink Salt, Coarse Black Pepper. Sauce: Demi Glace Brown Sauce
Tom Yum Dory Fish	196	22	9	8
Protein: Dory Fillet, Tom Yum Paste, Coriander (Garnish)
Miso Beancurd (Tau Kwa)	138	14	7	6
Vegetarian Protein: Tau Kwa, organic Miso paste (organic soybeans, organic rice, salt, yeast, koji culture), Canola Oil Spray
Jasmine Quinoa Rice	159	4	29	3
Jasmine White Rice, Red Quinoa, Filtered Water
Brown Rice	157	3	34	1
Jasmine Brown Rice, Filtered Water
Baked Kumara Orange Sweet Potato Cubes	97	2	20	1
Orange Sweet Potato, Canola Oil Spray (<1%)
Roasted Zucchini, Cucumber, Onions	33	1	5	1
Yellow Onion, Japanese Cucumber, Yellow Zucchini, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray (<1%)
Roasted Broccoli	49	3	7	1
Broccoli Floret, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray (<1%)
Roasted Baby Carrots	49	1	9	1
Baby Carrots, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray (<1%)
Blueberry Protein Pancakes (2 Pieces) w/ Sugar-free Syrup	392	23	48	12
Egg, Milk, Water, Buttermilk Extract, Vanilla Extract, Fresh Blueberries, Frozen Blueberries, Unsalted Butter, Pink Salt, Baking Powder, Vanilla Whey Protein Powder, Flour, Sugar, Walden Farms Pancake Fat-free, Sugar-free Syrup
Teriyaki Chicken Thigh Salad	373	40	15	17
Mix Mesclun, Shredded Carrot, Fresh Cherry Tomato, Yellow Bell Pepper, 150g of Teriyaki Chicken Thigh (Skinless) with nutrifyMade teriyaki: brown sugar, soy sauce)
Strawberry Protein Muffin	224	10	28	8
Frozen Strawberries, Vanilla Whey Protein, Flour, Sugar, Egg, Baking Powder, Salt, Unsalted Butter

WEEK 2

Per 100g serving	Kcal	P	C	F
Turkey Breast w/ Mushroom Gravy	162	23	4	6
Protein: Skinless Boneless Turkey Breast, Thyme, Himalayan Pink Salt, Coarse Black Pepper. Sauce: Swiss Brown Mushroom, Coarse Black Pepper, Demi Glace Brown Sauce, Cooking Cream, Water
Chicken Breast w/ Cream Spinach Gravy	170	27	2	6
Protein: Skinless Boneless Chicken Breast, Baby Spinach, Cooking Cream, Himalayan Pink Salt, Coarse Black Pepper, Chicken Seasoning
Thai Basil Chicken Thigh (Skinless)	149	22	4	5
Protein: Skinless Boneless Chicken Thigh, Dark Soy Sauce, Brown Sugar, Sweet Basil
Stir-Fried Beef Bolognese	211	23	5	11
Protein: 90/10 Ground Beef, Tomato Puree, Himalayan Pink Salt, Coarse Black Pepper, Thyme, Sugar, Coriander (Garnish)
Asam Dory Fish	131	21	5	3
Protein: Dory Fillet, Assam Paste, Lemongrass, Fresh Tomatoes (Garnish), Coriander (Garnish) \| Sauce on the Side? Not Applicable
Cajun Tempeh	215	20	9	11
Vegetarian Protein: Tempeh, nutrifyMade Cajun (blackpink, paprika powder, oregano, onion powder, garlic powder), Canola Oil Spray (<1%)
Penne Pasta w/ Mushroom Sauce	212	8	36	4
Penne Pasta, Demi-Glace Brown Sauce Mix, Swiss Brown Mushroom, Cooking Cream, Coarse Black Pepper, Water
Brown Rice	157	3	34	1
Jasmine Brown Rice, Water
Hoppin John	153	4	32	1
Basmati White Rice, Water, Yellow Onions, Garlic, Bay Leaf, Himalayan Pink Salt, Black Pepper Coarse, Thyme, Black-Eyed Peas, Mushroom Seasoning
Roasted Zucchini, Cucumber, Onions	33	1	5	1
Yellow Onion, Japanese Cucumber, Yellow Zucchini, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray
Roasted Parmesan Zucchini	107	8	3	7
Green Zucchini, Yellow Zucchini, Grated Parmesan Cheese, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray (<1%)
Steamed Corn & Edamame	106	8	14	2
Sweet Corn, Edamame Beans
Blueberry Granola Overnight Protein Oats	385	27	49	9
Rolled Oats, Milk, Honey, Vanilla Whey Protein, Frozen Blueberries, Fresh Blueberries, Granola (Garnish)
Roast Beef Breakfast Wrap	368	32	24	16
Wholemeal Wrap, Angus Flank Steak, Romaine lettuce, Red Tomato, Cheddar Cheese
Mango Protein Muffin	248	10	34	8
Frozen Mango Cubes, Vanilla Whey Protein, Flour, Sugar, Egg, Baking Powder, Salt, Unsalted Butter
Cajun Half-Chicken (Bone-In)	701	82	5	40
Half Chicken (w/ Skin & Bone In), nutrifyMade Cajun (blackpink, paprika powder, oregano, onion powder, garlic powder), Cherry Tomatoes, Shredded Lettuce
Classic Hard Boiled Eggs (3pcs)	206	19	1	14
Grade AA Large Fresh Whole Eggs

WEEK 3

Per 100g serving	Kcal	P	C	F
Turkey Breast w/ Mushroom Sauce	166	23	5	6
Turkey, Thyme, Himalayan Pink Salt, Swiss Brown Mushroom, Cooking Cream,Demi Glaze Mix, Filtered Water
Teriyaki Sesame Chicken Breast	147	28	2	3
Boneless Skinless Chicken Breast, Superior Soy Sauce, Brown Sugar, White Sesame Seed
Kung Pao (Gong Bao) Chicken Skinless Leg	242	22	7	14
Boneless Skinless Chicken Leg, Oyster Sauce, Superior Soy Sauce, White Sugar, Filtered Water, Tapioca Starch, Dried Chilli
Donburi Minced Beef	206	25	4	10
90/10 Minced Beef, Brown Sugar, Superior Soy Sauce, Sesame Oil, Minced Garlic, White Sesame Seed, Chopped Spring Onion
Sweet & Sour Shrimp	196	22	9	8
Shrimp, Tomato Sauce, Chili Sauce, Minced Garlic, Himalayan Pink Salt, Sugar, Chopped Pineapples, Coriander (garnish)
Baked Miso Tau Kwa	138	14	7	6
Vegetarian Protein: Tau Kwa, organic Miso paste (organic soybeans, organic rice, salt, yeast, koji culture), Canola Oil Spray (<1%)
Jasmine Quinoa Rice	159	4	29	3
Jasmine White Rice, Red Quinoa, Water
Brown Rice	157	3	34	1
Jasmine Brown Rice, Water
Baked Orange Sweet Potato Cubes	97	2	20	1
Orange Sweet Potato, Canola Oil Spray
Roasted Zucchini & Cucumber w/ Onions	33	1	5	1
Yellow Onion, Japanese Cucumber, Yellow Zucchini, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray
Roasted Cauliflower	49	3	7	1
Cauliflower Floret, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray
Roasted Japanese Leek	49	1	9	1
Japanese Leek, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray
Blueberry Protein Pancakes (2 Pieces) w/ Sugar-free Pancake Syrup	392	23	48	12
Egg, Milk, Water, Buttermilk Extract, Vanilla Extract, Fresh Blueberries, Frozen Blueberries, Unsalted Butter, Pink Salt, Baking Powder, Vanilla Whey Protein Powder, Flour, Sugar, Walden Farm Pancake Syrup
Teriyaki Chicken Thigh Salad	373	40	15	17
Mix Mesclun, Shredded Carrot, Fresh Cherry Tomato, Yellow Bell Pepper, 150g of Teriyaki Chicken Thigh (Skinless) with nutrifyMade teriyaki: brown sugar, soy sauce)
Strawberry Protein Muffin	224	10	28	8
Frozen Strawberries, Vanilla Whey Protein, Flour, Sugar, Egg, Baking Powder, Salt, Unsalted Butter
Classic Hard Boiled Eggs (3pcs)	206	19	1	14
Grade AA Large Fresh Whole Eggs

WEEK 4

Per 100g serving	Kcal	P	C	F
Turkey Breast w/ Mushroom Gravy	162	23	4	6
Protein: Skinless Boneless Turkey Breast, Thyme, Himalayan Pink Salt, Coarse Black Pepper. Sauce: Swiss Brown Mushroom, Coarse Black Pepper, Demi Glace Brown Sauce, Cooking Cream, Water \| Sauce on the Side? Yes, Applicable
Parmesan Chicken Breast	161	27	2	5
Protein: Skinless Boneless Chicken Breast, Grated Parmesan Cheese, Himalayan Pink Salt, Onion Powder, Canola Olive Oil, Parsley (Garnish) \| Sauce on the Side? Not Applicable
Garlic Chicken Thigh (Skinless)	184	24	4	8
Protein: Skinless Boneless Chicken Thigh, Peeled Garlic, Garlic Powder, Canola Olive Oil, Himalayan Pink Salt, Coarse Black Pepper, Thyme, Knorr Chicken Seasoning, Water \| Sauce on the Side? Yes, Applicable
Beef Stroganoff Stew	245	25	7	13
Protein: Angus Flank Steak, Himalayan Pink Salt, Coarse Black Pepper, Water, Knorr Demi Glace, Swiss Brown Mushroom, Dijon Mustard, Cooking Cream \| Sauce on the Side? Not Applicable
Salmon w/ Tomato Salsa	230	23	3	14
Protein: Salmon Filet, Fresh Red Tomato, Red Onion, Coriander, Himalayan Pink Salt, Coarse Black Pepper, Lemon Juice, Canola Olive Oil, Sugar \| Sauce on the Side? Yes, Applicable
Cajun Tempeh	215	20	9	11
Vegetarian Protein: Tempeh, Canola Oil Spray (<1%) nutrifyMade Cajun Seasoning (blackpink, paprika powder, oregano, onion powder, garlic powder)
Penne Pasta w/ Mushroom Sauce	212	8	36	4
Penne Pasta, Demi-Glace Brown Sauce Mix, Swiss Brown Mushroom, Cooking Cream, Coarse Black Pepper, Water
Brown Rice	157	3	34	1
Jasmine Brown Rice, Water
Hoppin John	153	4	32	1
Basmati White Rice, Water, Yellow Onions, Garlic, Bay Leaf, Himalayan Pink Salt, Black Pepper Coarse, Thyme, Mushroom Seasoning, Black Eyed Peas
Roasted Zucchini & Cucumber w/ Onions	33	1	5	1
Yellow Onion, Japanese Cucumber, Yellow Zucchini, Himalayan Pink Salt, Coarse Black Pepper, Canola Oil Spray
Roasted Cherry Tomatoes	29	1	4	1
Cherry Tomatoes, Himalayan Pink Salt, Coarse Black Pepper, Canola Olive Oil
Steamed Mixed Peppers	24	1	5	0
Bell Peppers (Red, Yellow, Green)
Blueberry Granola Overnight Protein Oats	385	27	49	9
Rolled Oats, Milk, Honey, Vanilla Whey Protein, Frozen Blueberries, Fresh Blueberries, Granola (Garnish)
Roast Beef Breakfast Wrap	368	32	24	16
Wholemeal Wrap, Angus Flank Steak, Romaine lettuce, Red Tomato, Cheddar Cheese
Mango Protein Muffin	248	10	34	8
Frozen Mango Cubes, Vanilla Whey Protein, Flour, Sugar, Egg, Baking Powder, Salt, Unsalted Butter
Cajun Half-Chicken (Bone-In)	701	82	5	40
Half Chicken (w/ Skin & Bone In), nutrifyMade Cajun (blackpink, paprika powder, oregano, onion powder, garlic powder), Cherry Tomatoes, Shredded Lettuce
Classic Hard Boiled Eggs (3pcs)	206	19	1	14
Fresh Whole Egg (Grade AA)

NUTRIFY BASICS

NutrifyBasics – the cleanest meals made just for you with our Nutrify-made BlackPink seasoning (crushed coarse Black Pepper, Himalayan Pink Salt.) Featuring 150g our bestselling proteins paired with 150g of sides from NutrifyPrep.com like Chicken Chopped, Beef Bites, Lemon Salmon, Turkey Thyme, and Dory Fish. *Kumara Sweet Potato Cubes, Marinara Pasta and Japanese Short Grain Rice complement the proteins.

	kcal / meal	P	C	F
Chicken x Rice	357	34	44	5
Skinless Boneless Chicken Breast (Minced), Coriander (Garnish), BlackPink seasoning, Japanese Short Grain Rice, Water, Black Sesame Seed (Garnish)
Chicken x Broccoli	238	35	11	6
Skinless Boneless Chicken Breast (Minced), Coriander (Garnish), Broccoli Floret, BlackPink seasoning, Canola Oil Spray (<1%)
Chicken x Pasta	382	38	44	6
Skinless Boneless Chicken Breast (Minced), Coriander (Garnish), Penne Pasta, Fresh Tomato, BlackPink seasoning, Italian Herb Spice, Sugar
Fish x Broccoli	260	35	12	8
Dory Fillet, Dill, Oregano, BlackPink seasoning, Broccoli Floret, Canola Oil Spray (<1%)
Fish x Chips	332	33	32	8
Dory Fillet, Dill, Oregano, BlackPink seasoning, Orange Sweet Potato, Canola Oil Spray (<1%)
Turkey x Rice	354	40	44	2
Skinless Boneless Turkey Breast (Minced), Thyme, BlackPink seasoning, Japanese Short Grain Rice, Water, Black Sesame Seed (Garnish)
Turkey x Chips	324	42	30	4
Skinless Boneless Turkey Breast (Minced),Thyme, BlackPink seasoning, Orange Sweet Potato, Canola Oil Spray (<1%)
Turkey x Pasta	379	44	44	3
Skinless Boneless Turkey Breast (Minced), Penne Pasta, Fresh Tomato, Thyme, BlackPink seasoning, Italian Herb Spice, Sugar
Salmon x Rice	504	37	44	20
Premium Salmon Fillet, Lemon (Garnish), Himalayan Pink Salt, Coarse Black Pepper, Japanese Short Grain Rice, Water, Black Sesame Seed (Garnish)
Salmon x Broccoli	376	38	11	20
Premium Salmon Fillet, Lemon (Garnish), Broccoli Floret, BlackPink seasoning, Canola Oil Spray (<1%)
Salmon Belly x Broccoli	662	24	11	58
Premium Salmon Belly, Chilli Flakes, Broccoli Floret, BlackPink seasoning, Canola Oil Spray (<1%)
Salmon Belly x Rice	781	23	44	57
Premium Salmon Belly, Chilli Flakes, BlackPink seasoning, Japanese Short Grain Rice, Water, Black Sesame Seed (Garnish)
Beef x Broccoli	322	38	11	14
Angus Flank Steak, Broccoli Floret, BlackPink seasoning, Canola Oil Spray
Beef x Rice	450	37	44	14
Angus Flank Steak, BlackPink seasoning, Japanese Short Grain Rice, Water, Black Sesame Seed (Garnish)
Shrimp x Pasta	381	39	45	5
Shrimp, Penne Pasta, Fresh Tomato, BlackPink seasoning, Italian Herb Spice, Sugar
Shrimp x Rice	347	35	45	3
Shrimp, BlackPink seasoning, Japanese Short Grain Rice, Water, Black Sesame Seed (Garnish)
Marinara Beef x Pasta	540	41	58	16
90/10 Mince Beef, garlic, tomato puree. BlackPink seasoning, Penne Pasta
Marinara Beef x Rice	499	37	54	15
90/10 Mince Beef, garlic, tomato puree. BlackPink seasoning, Japanese Short Grain Rice, Water, Black Sesame Seed (Garnish)