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Nutrition
Understanding your calorie and macronutrient needs is essential for achieving your fitness goals, whether that’s losing weight, maintaining your current weight or building muscle mass.
1. Weight loss – To lose weight, you need to be in a caloric deficit, meaning you burn more calories than you consume. A moderate deficit of 300-500 calories per day can lead to a safe rate of weight loss.
2. Weight maintenance – To maintain your current weight, you’ll want to consume roughly the same number of calories that your body is burning through daily activities and exercise. Our 1,750 calorie meal plan fits the needs of most individuals for weight maintenance.
3. Muscle building – For building lean muscle mass, you need to be in a slight caloric surplus of around 300-500 calories above your maintenance level. Increased protein and carbs fuel muscle growth and recovery. Our 2,000 calorie meal plan supports muscle building.
You can use the calorie calculator below to work out the number of calories you need to consume each day.
Superfoods are foods that are nutrient-dense and believed to offer health benefits due to their high levels of vitamins, minerals, antioxidants, or other beneficial compounds. Here’s a list of some popular superfoods, along with brief explanations of why they’re considered super:
- Blueberries: Rich in antioxidants, particularly anthocyanins, which are associated with reduced oxidative stress and inflammation.
- Kale: A leafy green vegetable high in vitamins A, C, and K, along with minerals like calcium and iron.
- Spinach: A nutrient-dense leafy green with vitamins, minerals, and antioxidants, supporting heart health and bone strength.
- Quinoa: A whole grain high in protein, fiber, and essential amino acids, also gluten-free.
- Chia Seeds: High in omega-3 fatty acids, fiber, and protein, they can help reduce inflammation and support heart health.
- Flaxseeds: Rich in omega-3 fatty acids, fiber, and lignans, which may have protective effects against certain cancers.
- Salmon: A fatty fish that’s high in omega-3 fatty acids, which are beneficial for heart health and brain function.
- Avocado: A fruit high in healthy monounsaturated fats, vitamins, and fiber, supporting heart health.
- Sweet Potatoes: A starchy root vegetable rich in beta-carotene, an antioxidant that supports eye health.
- Turmeric: A spice containing curcumin, which has anti-inflammatory and antioxidant properties.
- Ginger: Known for its anti-inflammatory and digestive benefits.
- Goji Berries: A type of berry high in antioxidants, particularly zeaxanthin, which supports eye health.
- Acai Berries: Rich in antioxidants and believed to support heart health and reduce inflammation.
- Walnuts: A nut high in healthy fats, including omega-3 fatty acids, and antioxidants.
- Green Tea: Contains catechins, a type of antioxidant, and is associated with improved metabolism and heart health.
Antioxidants are compounds that help protect the body from damage caused by harmful molecules called free radicals. Foods rich in antioxidants can help reduce oxidative stress and inflammation. Here is a list of foods that are high in antioxidants:
Berries: Blueberries, strawberries, raspberries, and blackberries are all rich in antioxidants like anthocyanins, which contribute to their vibrant colours.
Dark Chocolate: Contains a type of antioxidant that may help reduce inflammation and support heart health.
Nuts: Walnuts, almonds, and pecans contain antioxidants, including vitamin E, which has anti-inflammatory properties.
Leafy Greens: Kale, spinach, and Swiss chard are high in various antioxidants like beta-carotene, lutein, and zeaxanthin.
Green Tea: Contains catechins, a class of antioxidants that may help improve metabolism and protect the heart.
Coffee: A source of antioxidants, particularly chlorogenic acid, which can help reduce inflammation.
Artichokes: High in antioxidants like quercetin, rutin, and cynarin.
Beets: Contain betalains, which have antioxidant and anti-inflammatory properties.
Red Grapes: High in resveratrol, an antioxidant believed to benefit heart health.
Sweet Potatoes: Rich in beta-carotene, an antioxidant that supports eye health.
Citrus Fruits: Oranges, lemons, and grapefruits contain vitamin C, a powerful antioxidant.
Pomegranates: Known for their high levels of polyphenols, particularly punicalagins.
Carrots: Contain beta-carotene, which helps protect cells from oxidative damage.
Tomatoes: Rich in lycopene, an antioxidant with potential anti-cancer properties.
Ginger and Turmeric: Spices with antioxidant and anti-inflammatory properties.
These foods are widely recognised for their antioxidant content and are easy to incorporate into a balanced diet. To maximise health benefits, it’s best to consume a variety of these foods to get a broad spectrum of antioxidants.
Our Easy Meal Packs are cooked and delivered to fit into your busy, healthy lifestyle. When you buy in bulk, you can eat them fresh on the day, refrigerate and/or freeze any of our delicious dishes. However, some proteins and vegetables don’t freeze and reheat well so we provide instructions on how to best store and reheat.
General reheating instructions
Transfer the meal from the box to a dinner plate. Spread the meal evenly. We recommend spreading the sauce evenly across the meat so it soaks in. Set the microwave on medium-high for 2-3 minutes. Pause the microwave mid-way to test the temperature, stir and flip the ingredients, before continuing.
Group 1: Chicken-based dishes
- BBQ Pulled Chicken & Sweet Potato
- Lemon Herb Breaded Chicken & Crispy Mashed Potato
- Italian Chicken with Pesto Spaghetti
- Roasted Herb Chicken & Mushroom Gravy
- Chicken Thigh & Coconut Rice
🧊 Storage:
- Refrigerate or freeze (up to 1 month).
- Best within 5 days (fridge).
- Use Tupperware if possible.
🔥 Reheat:
- Microwave: 2-3 min, medium-high.
- Stir/flip after 1 min.
Group 2: Salmon-based dishes
- Chia Crusted Salmon, Quinoa & Edamame
- Salmon Cherry Tomatoes & Sweet Potato
🧊 Storage:
- Refrigerate only (up to 3 days).
- Use Tupperware if possible.
- Not suitable for freezing.
🔥 Reheat:
- Microwave: 1-2 min, medium-high.
- Check after 1 min (reheat salmon separately for best results).
Group 3: Pork and beef-based dishes
- BBQ Pulled Pork & Roasted Potato Wedges
- Braised Beef & Potato Wedges
- BBQ Pulled Pork Burrito
🧊 Storage:
- Refrigerate or freeze (up to 1 month).
- Best within 5 days (fridge).
- Use Tupperware if possible.
🔥 Reheat:
- Microwave: 2-3 min, medium-high.
- Stir/flip after 1 min.
Group 4: Burritos
- Mexican Burrito with Jalapeños
- English Breakfast Burrito
🧊 Storage:
- Refrigerate only (up to 3 days).
- Use Tupperware if possible.
- Not suitable for freezing.
🔥 Reheat:
- Microwave: 1-2 min, medium-high (keep wrapped).
- For a crisper wrap, use an oven/toaster after microwaving.
Group 5: Brownies
- Gooey-Fudgy Keto Brownie
- Fudgy-Coconut Protein Brownie
🧊 Storage:
- Freeze (up to 1 month).
- Best eaten within 7 days (fridge).
- Use Tupperware if possible.
🔥 Reheat the Gooey-Fudgy Fudgy Brownies:
- Microwave: 10-15 sec, medium-low.
- Warm only, avoid overheating.
❄️ Serve Protein Brownies cold:
- Serve directly from the fridge.
- No reheating needed.
Limit freezing food to 1 month
Living in the tropics has a different effect on food storage. Here’s why:
Moisture Exposure: High humidity can cause moisture to infiltrate packaging and food, even in the freezer. This can lead to the formation of ice crystals, which may damage the texture and quality of the food over time.
Freezer Burn: Excess moisture combined with air exposure can cause freezer burn, which affects the taste, texture, and appearance of frozen food. In humid environments, this process can occur more rapidly.
Our Menu Macros
Please note: These macros are provided as a guide only. We initially calculated the macros and calories using the lab tested nutrition facts provided on most of our ingredients. Where these didn’t exist, we used the USFDA guide to calculate the numbers by weight. We then sent our finished meals to a lab for nutritional analysis and are revising our recipes to ensure we keep the macros balanced, and the sodium and sugar low.
Small Dish Macros
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Italian Chicken Tomato Pesto Pasta | 445 | 33 | 36 | 19 |
| Chicken Thigh & Coconut Rice | 460 | 35 | 40 | 18 |
| Breaded Chicken, Creamy Spinach, Potato | 479 | 42 | 38 | 18 |
| Roasted Chicken & Mushroom Gravy | 470 | 34 | 25 | 26 |
| Chia Crusted Salmon Quinoa & Edamame | 529 | 39 | 36 | 26 |
| Salmon Cherry Tomatoes & Sweet Potato | 532 | 34 | 29 | 31 |
| Braised Beef & Potato Wedges | 445 | 50 | 26 | 15 |
| Spaghetti Bolognese with Grass-fed Beef | 427 | 28 | 44 | 16 |
| Mexican Burrito with Jalapeños | 405 | 30 | 37 | 15 |
| English Breakfast Burrito | 407 | 27 | 38 | 16 |
| BBQ Pulled Chicken Burrito | 447 | 30 | 44 | 16 |
| BBQ Pulled Pork & Roasted Potato Wedges | 443 | 27 | 35 | 22 |
| BBQ Pulled Chicken & Sweet Potato | 415 | 35 | 41 | 12 |
| Grilled Seabass, Ratatouille & Mashed Potato | 402 | 30 | 30 | 18 |
| Chicken Masala with Pilau Rice | 451 | 34 | 31 | 21 |
| Braised Chicken Tricolour Capsicum | 449 | 33 | 27 | 23 |
| Grass-fed Beef Masala with Pilau Rice | 457 | 51 | 33 | 14 |
Medium Dish Macros
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Italian Chicken Tomato Pesto Pasta | 588 | 44 | 47 | 25 |
| Chicken Thigh & Coconut Rice | 583 | 46 | 48 | 23 |
| Breaded Chicken, Creamy Spinach, Potato | 567 | 49 | 47 | 20 |
| Roasted Chicken & Mushroom Gravy | 596 | 43 | 32 | 33 |
| Chia Crusted Salmon Quinoa & Edamame | 593 | 43 | 41 | 29 |
| Salmon Cherry Tomatoes & Sweet Potato | 609 | 39 | 36 | 35 |
| Braised Beef & Potato Wedges | 552 | 64 | 32 | 19 |
| Spaghetti Bolognese with Grass-fed Beef | 581 | 39 | 58 | 21 |
| Mexican Burrito with Jalapeños | 575 | 40 | 60 | 19 |
| English Breakfast Burrito | 586 | 38 | 61 | 21 |
| BBQ Pulled Chicken Burrito | 512 | 38 | 49 | 17 |
| BBQ Pulled Pork & Roasted Potato Wedges | 582 | 35 | 45 | 29 |
| BBQ Pulled Chicken & Sweet Potato | 559 | 49 | 56 | 15 |
| Grilled Seabass, Ratatouille & Mashed Potato | 466 | 36 | 36 | 20 |
| Chicken Masala with Pilau Rice | 566 | 43 | 40 | 26 |
| Braised Chicken Tricolour Capsicum | 577 | 42 | 36 | 30 |
| Grass-fed Beef Masala with Pilau Rice | 565 | 64 | 39 | 17 |
| Salmon Superseed Pumpkin Bowl | 534 | 29 | 49 | 25 |
| Tangy Tabbouleh Chicken Mezze | 515 | 35 | 36 | 26 |
Large Dish Macros
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Italian Chicken Tomato Pesto Pasta | 673 | 51 | 54 | 28 |
| Chicken Thigh & Coconut Rice | 646 | 51 | 54 | 25 |
| Breaded Chicken, Creamy Spinach, Potato | 677 | 60 | 55 | 24 |
| Roasted Chicken & Mushroom Gravy | 686 | 49 | 37 | 38 |
| Chia Crusted Salmon Quinoa & Edamame | 667 | 48 | 46 | 32 |
| Salmon Cherry Tomatoes & Sweet Potato | 667 | 42 | 43 | 37 |
| Braised Beef & Potato Wedges | 614 | 69 | 37 | 21 |
| Spaghetti Bolognese with Grass-fed Beef | 666 | 46 | 64 | 25 |
| Mexican Burrito with Jalapeños | 639 | 48 | 63 | 22 |
| English Breakfast Burrito | 617 | 42 | 64 | 22 |
| BBQ Pulled Chicken Burrito | 610 | 48 | 59 | 20 |
| BBQ Pulled Pork & Roasted Potato Wedges | 663 | 40 | 52 | 33 |
| BBQ Pulled Chicken & Sweet Potato | 638 | 56 | 65 | 17 |
| Grilled Seabass, Ratatouille & Mashed Potato | 539 | 44 | 42 | 22 |
| Chicken Masala with Pilau Rice | 654 | 49 | 47 | 30 |
| Braised Chicken Tricolour Capsicum | 661 | 47 | 41 | 34 |
| Grass-fed Beef Masala with Pilau Rice | 634 | 69 | 48 | 18 |
Large Dish Macros
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Italian Chicken Tomato Pesto Pasta | 703 | 61 | 54 | 27 |
| Chicken Thigh & Coconut Rice | 707 | 62 | 48 | 30 |
| Breaded Chicken Creamy Spinach Mashed Potato | 743 | 71 | 55 | 27 |
| Roasted Chicken Wedges & Mushroom Gravy | 777 | 59 | 34 | 45 |
| BBQ Pulled Pork & Roasted Potato Wedges | 767 | 50 | 54 | 39 |
| BBQ Pulled Chicken & Sweet Potato with Yoghurt Ranch | 667 | 66 | 59 | 18 |
| Chicken Masala with Pilau Rice | 739 | 61 | 41 | 37 |
| Braised Chicken Tricolour Capsicum | 725 | 59 | 34 | 39 |
| Braised Chicken Capsicum Sweet Potato | 757 | 59 | 44 | 38 |
Calculating
Calorie Needs
Calorie Needs by Body Weight (approx.)
| Weight loss (calories per day) | Maintain weight (calories per day) | Muscle building (calories per day) | |
|---|---|---|---|
| Women | |||
| Small frame (<59kg) | 1,200 - 1,400 | 1,600 - 1,800 | 1,800 - 2,000 |
| Medium frame (59-75kg) | 1,400 - 1,600 | 1,800 - 2,000 | 2,000 - 2,200 |
| Large frame (>75kg) | 1,600 - 1,800 | 2,000 - 2,400 | 2,400 - 2,800 |
| Men | |||
| Small frame (<68kg) | 1,600 - 1,800 | 2,000 - 2,400 | 2,400 - 2,800 |
| Medium frame (68-86kg) | 1,800 - 2,000 | 2,400 - 2,600 | 2,800 - 3,000 |
| Large frame (>86kg) | 2,200 - 2,400 | 2,800 - 3,000 | 3,200 - 3,600 |
Macronutrients for
Different Fitness Goals
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight loss | 25- 30% | 45-50% | 20- 25% |
| General fitness | 10- 15% | 45-55% | 25- 35% |
| Medium-high intensity fitness (4-6 days / week) | 20- 30% | 55-65% | 30% |
