Crunch logo2 2

YOUR MEALS

Meals plans & bundles

We offer these packages so we can keep costs low and fit into your busy lifestyle.

Order 2 days in advance

This helps us to plan, minimise food waste and deliver tasty meals fresh to your door.

Coming soon

Same-day delivery will be available soon, with dishes costing 30% more.

Enjoy our weekly set menu of chicken, fish, pork & beef dishes.

— See this week’s dishes below.

How It Works

1) Select the number of dishes and meal size.
— Calculate your calorie needs below.
2) Select the number of deliveries and add to cart.
3) At checkout, select your delivery time and date.
4) We’ll deliver each batch at the same time/day each week.
5) Deliveries: Tue-Sun (closed Mondays).

Return to Shop

Return to top

Our Bundle Menu

Breaded Chicken, Creamy Spinach

Medium: 570 cals | Protein 45g | Carbs 59g | Fat 17g
Chicken breast, spinach, mushrooms, cream, breadcrumbs, potato, carrots, green beans, onion, lemon herb sauce. Allergens: Lactose, soy

Roasted Chicken & Mushroom Gravy

Medium: 570 cals | Protein 44g | Carbs 48g | Fat 23g
Chicken thigh, potato wedges, potato wedges, carrots, green beans, onion, cherry tomatoes, pickled zucchini, mushroom gravy, cranberry sauce

Spaghetti Bolognese with Grass-fed Beef

Medium: 588 cals | Protein 41g | Carbs 54g | Fat 23g
Beef, spaghetti, cherry tomatoes, tomato paste, tinned tomatoes, mixed herbs, garlic, mushrooms, onion, eggplant, zucchini, bread crumbs. Allergens: Gluten

Chia Crusted Salmon Edamame Quinoa

Medium: 593 cals | Protein 43g | Carbs 41g | Fat 29g
Salmon, chia seeds, brown rice, quinoa, edamame, mushrooms, carrots, green beans, pickled shallots, soy sauce Allergens: Soy (sauce), egg white (crust)

Salmon Tomatoes & Sweet Potato

Medium: 607 cals | Protein 37g | Carbs 38g | Fat 39g
Grilled salmon, mashed sweet potato, cherry tomatoes, green beans, roasted almonds. Allergens: Almond nuts, lactose

BBQ Pulled Pork & Potato Wedges

Medium: 582 cals | Protein 27g | Carbs 55g | Fat 28g
BBQ pulled pork, homemade BBQ sauce, roast potato wedges, carrots, green beans, onions. Allergens: lactose & soy

Braised Beef & Potato Wedges

Medium: 567 cals | Protein 63g | Carbs 32g | Fat 21g
Beef cheeks, roasted potato wedges, carrots, green beans, onions, mushrooms, homemade bourguignon sauce

English Breakfast Burrito

Medium: 586 cals | Protein 38g | Carbs 61g | Fat 21g
Wheat flour tortilla, egg, ham, homemade lean sausage, braised beans, mushrooms, roasted tomatoes, caramelised onion. Allergens: Gluten, egg, pinto beans

BBQ Pulled Chicken Burrito

Medium: 569 cals | Protein 41g | Carbs 71g | Fat 14g
Wheat flour tortilla, pulled chicken, homemade BBQ sauce, corn, chilli beans, onions, tomatoes. Allergens: Gluten, corn

Grilled Seabass Ratatouille Potato

Medium: 466 cals | Protein 36g | Carbs 36g | Fat 20g
Seabass, eggplant, zucchini, cherry tomatoes, tinned tomatoes, mixed herbs, garlic, mushrooms, onion, red sauce, tomato paste, rice bran oil, mashed potato.

Chicken Masala with Pilau Rice

Medium: 577 cals | Protein 43g | Carbs 38g | Fat 28g
Chicken thigh in masala sauce, okra, onion, tomatoes & basmati rice. Allergens: Lactose (butter)

Braised Chicken Tricolour Capsicums

Medium: 566 cals | Protein 41g | Carbs 37g | Fat 30g
Chicken thigh braised in tomato sauce, red, yellow and green capsicum, , onions, mashed potato. Allergens: Lactose (butter)

Calorie Needs by Body Weight

Weight loss
(calories per day)		Maintain weight
(calories per day)		Muscle building
(calories per day)
Women
Small frame
(<59kg)		1,200 - 1,4001,600 - 1,8001,800 - 2,000
Medium frame
(59-75kg)		1,400 - 1,6001,800 - 2,0002,000 - 2,200
Large frame
(>75kg)		1,600 - 1,8002,000 - 2,4002,400 - 2,800
Men
Small frame
(<68kg)		1,600 - 1,8002,000 - 2,4002,400 - 2,800
Medium frame
(68-86kg)		1,800 - 2,0002,400 - 2,6002,800 - 3,000
Large frame
(>86kg)		2,200 - 2,4002,800 - 3,0003,200 - 3,600

Macros for Different Fitness Goals

GoalProteinCarbsFat
Weight loss25- 30%45-50%20- 25%
General fitness10- 15%45-55%25- 35%
Medium-high intensity fitness (4-6 days / week)20- 30%55-65%30%

Certified Macros

At Crunch Your Meals, we pride ourselves on a carefully curated menu that offers a diverse range of delicious and nutritious meals. Each dish is reviewed by our expert nutritionist to meet our high health standards. We’ve meticulously calculated the macronutrients for each meal, providing precise information on proteins, fats, and carbohydrates.

To ensure accuracy, we’ve sent our dishes to a laboratory for verification. This rigorous process guarantees confidence in the meals you enjoy. Transparency and trust are at our core, helping you make informed choices for a healthier lifestyle.

Small Dish Macros
CaloriesProteinCarbsFat
Italian Chicken Tomato Pesto Pasta445333619
Chicken Thigh & Coconut Rice531294427
Breaded Chicken, Creamy Spinach, Potato460384614
Roasted Chicken & Mushroom Gravy472342725
Chia Crusted Salmon Quinoa & Edamame529393626
Salmon Cherry Tomatoes & Sweet Potato532342931
Braised Beef & Potato Wedges457502617
Spaghetti Bolognese with Grass-fed Beef427284416
Mexican Burrito with Jalapeños405303715
English Breakfast Burrito407273816
BBQ Pulled Chicken Burrito447304416
BBQ Pulled Pork & Roasted Potato Wedges443273522
BBQ Pulled Chicken & Sweet Potato415354112
Grilled Seabass, Ratatouille & Mashed Potato402303018
Chicken Masala with Pilau Rice458343022
Braised Chicken Tricolour Capsicum449332723
Grass-fed Beef Masala with Pilau Rice457513314
Medium Dish Macros
CaloriesProteinCarbsFat
Italian Chicken Tomato Pesto Pasta588444725
Chicken Thigh & Coconut Rice620354732
Breaded Chicken, Creamy Spinach, Potato570455917
Roasted Chicken & Mushroom Gravy600433532
Chia Crusted Salmon Quinoa & Edamame593434129
Salmon Cherry Tomatoes & Sweet Potato609393635
Braised Beef & Potato Wedges567633221
Spaghetti Bolognese with Grass-fed Beef581395821
Mexican Burrito with Jalapeños575406019
English Breakfast Burrito586386121
BBQ Pulled Chicken Burrito512384917
BBQ Pulled Pork & Roasted Potato Wedges582354529
BBQ Pulled Chicken & Sweet Potato559495615
Grilled Seabass, Ratatouille & Mashed Potato466363620
Chicken Masala with Pilau Rice577433828
Braised Chicken Tricolour Capsicum566413430
Grass-fed Beef Masala with Pilau Rice565643917
Salmon Superseed Pumpkin Bowl534294925
Tangy Tabbouleh Chicken Mezze515353626
Large Dish Macros
CaloriesProteinCarbsFat
Italian Chicken Tomato Pesto Pasta673515428
Chicken Thigh & Coconut Rice690375436
Breaded Chicken, Creamy Spinach, Potato668536820
Roasted Chicken & Mushroom Gravy684503936
Chia Crusted Salmon Quinoa & Edamame667484632
Salmon Cherry Tomatoes & Sweet Potato667424337
Braised Beef & Potato Wedges631683723
Spaghetti Bolognese with Grass-fed Beef666466425
Mexican Burrito with Jalapeños639486322
English Breakfast Burrito617426422
BBQ Pulled Chicken Burrito610485920
BBQ Pulled Pork & Roasted Potato Wedges663405233
BBQ Pulled Chicken & Sweet Potato638566517
Grilled Seabass, Ratatouille & Mashed Potato539444222
Chicken Masala with Pilau Rice667484532
Braised Chicken Tricolour Capsicum650473934
Grass-fed Beef Masala with Pilau Rice634694818

Honest Cooking and Recipes

We believe in the power of clean, real food for a healthy mind and body. Our kitchen embraces the farm-to-table philosophy, using whole foods to ensure that every dish is nutrient-dense and freshly prepared. We prioritise locally sourced ingredients, bringing you the best seasonal produce.

Our clean eating approach means you won’t find any artificial preservatives or unhealthy cooking oils in our meals. Instead, we use heart-healthy fats like coconut and olive oils. 

Mindful eating is at the core of our philosophy, and we are dedicated to providing balanced nutrition in every meal. Whether you’re looking for heart-healthy options or simply want to enjoy honest cooking, Crunch Your Meals is here to support your health and fitness journey.

Ordering and delivery days for Mega Bundles
  • Closed on Mondays. Deliveries from Tuesday to Sunday.
  • At Checkout, choose a one-hour delivery slot between 11.00 and 22.00.
  • Orders must be placed at least 2 days in advance.
  • Example: Order before midnight on Sunday for delivery any time on Tuesday.
  • If you select 2 or more weeks for delivery, we’ll deliver at the same time and day each week you choose at Checkout.

Delivery confirmations
  • You’ll receive a confirmation email as soon as your payment is successful.
  • At Checkout, choose how you’d like to receive your tracking link (Email, WhatsApp or SMS). We’ll send the tracking link when your order is out for delivery.
  • For questions, contact us at support@crunchyourmeals.com, Line or WhatsApp.

Delivery areas and costs

Delivery costs are calculated at checkout based on your delivery postcode

  • Deliveries to inner Bangkok start at 70 baht
  • We deliver to most postcodes in Bangkok
  • Greater Bangkok, please stay tuned for updates!

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 4 weeks

Living in the tropics has a different effect on food storage.

  1. 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.

  2. 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.

  3. If you have any Tupperware containers at home, we recommend transferring your food into them so they’re air tight. 

Meal Bundles

Alternatively, start with a Meal Bundle. We deliver all dishes at once. Refrigerate or freeze to eat at your convenience.

View the Menu Here
Shopping Basket0
There are no products in the Basket
0