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Workout Meals

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Workout Meals

Workout Meals Services have gained a lot of popularity – whether it’s trying to reach health goals such as muscle building or weight loss or simply eat healthier around increased exercise regimes, we’ve found the best options in Australia and have compared the services to provide the necessary details to make the best choice for you!

Reviewd by
Rose Fenasse

Written by

Rose Fenasse
Clinical Nutritionist

Rose is a nutritionist who believes nutritional approaches should be flexible and sustainable for the long-term. Rose’s approach to nutrition is evidence-based and integrative, as she understands her scope of practice and sees value in working alongside other health professionals to compliment her clients most effectively. Rose is passionate about ditching diet cultures and focusing on label-free living, whilst educating clients on how to create healthy and flavour-packed meals. She has a comprehensive understanding of shaping nutritional interventions, meal plans, dietary analysis, whilst coaching clients around ditching diet cultures and embracing all foods without the associated emotional fears often seen with dietary changes. Rose stays up to date with current research looking to science and evidence-based nutritional medicine whilst continually studying to broaden her scope.

Edited by
Alex Hamlin

Written by

Alex Hamlin
Certified Nutritionist

Alex Joy Nutrition supports busy individuals with health goals, offering holistic nutrition guidance to reduce stress and foster balanced, healthy habits. Specialising in empowering high achievers, Alex emphasises a preventative and management-focused approach to health. As a clinical nutritionist, Alex provides individuals with tools and education for taking control of their health. She advocates for optimal nutrition as the cornerstone of wellness, employing a food-first approach complemented by holistic treatments. With evidence-based practices, Alex offers personalised guidance to help individuals reach their health goals, prioritising health at the forefront. In health content creation, Alex delivers concise, informative, and engaging material rooted in evidence-based practices, educating, inspiring and guiding others on their wellness journey.

Updated October 1, 2024
Fact checked Fully qualified and expert nutritionists have reviewed and checked this content to ensure it is as accurate as possible at the time of writing.

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What are workout meals?

Workout Meals will differ in purpose from provider to provider, essentially the meal delivery service caters to work out specific goals or needs. These needs could differ person-to-person or from exercise loads – whether someone is looking to gain muscle, fuel appropriately to optimise performance or refuel after exercise to meet nutritional requirements – there are plenty of reasons to look into Workout Meal Services.

Nutritional demands and exercise will differ based on gender, weight, age, type of exercise, length of exercise, health status or pregnancy (NRV, 2021). It is important to consult with a trusted health professional before making any dietary changes. 

If you are interested in learning how to identify what ingredients are in your workout meals read our “How to Read a Food Label in Australia” guide to teach yourself this essential skill.

Best workout meal delivery service in Australia

When it comes to finding the best workout meal service, our team of experts have tried a number of providers and chose My Muscle Chef as the best!

My Muscle Chef offers a comprehensive selection of high protein, ready-made meals tailored for muscle gain, weight loss, and performance enhancement. Their meals are designed to support various training objectives, ensuring that customers receive the right balance of nutrients to complement their workouts.

My Muscle Chef’s Muscle Gain Meal Plan supports muscle gain through high protein, high calorie meals. With the ability to fully customise your meal plan, you can choose up to 42 meals and snacks on a 7-day plan, and swap, add or remove meals to suit your preferences and caloric goals. My Muscle Chef’s menu filter also allows you to choose meals according to protein type, dietary preferences (no added gluten, dairy) and calories, giving you the ultimate control. 

A 7-day plan starts at $309.74 which work outs to be $8.85 per meal, making My Muscle Chef an affordable workout meal delivery service. My Muscle Chef delivers across major cities and regional areas in Australia, with flexible ordering, providing maximum convenience.

Check out My Muscle Chef here!

A Nutritionist's review of My Muscle Chef

As a nutritionist, I often get asked whether ready-made meals can actually support fitness goals, and I was genuinely impressed by what My Muscle Chef delivers. From the moment my meals arrived, I could tell the packaging was well thought-out: vacuum-sealed for freshness, labelled with clear nutritional information, and easy to store. The ordering process was simple and flexible, and I liked being able to filter meals by dietary preferences and goals, whether that was high protein, low carb, weight loss, or performance support.

I trialled a range of meals across the low-calorie and performance menus, and from both a taste and nutrition perspective, they exceeded expectations. Each meal was packed with high-quality protein (usually 30–50g per serve), and the balance of complex carbs and healthy fats made them feel satisfying without being heavy. Ingredients like sweet potato, brown rice, and lean meats were common, all nutrient-dense and aligned with whole food principles. Taste-wise, the meals were rich and flavourful without tasting artificial. Some of my favourites included the Thai Red Chicken Curry, which had a real depth of flavour, and the Chipotle Chicken Burrito Bowl, which delivered just the right level of spice.

What really stood out for me was the consistency both in quality and nutrition, making this a great option for individuals who want structure and variety without compromising health goals. If you’re looking for convenient meals that support training or weight management, My Muscle Chef is one of the few providers I confidently recommend.

Read my full review of My Muscle Chef meals here.

Macronutrients for muscle gain

Macronutrients (protein, carbohydrates, and fats) are the foundation of any muscle-building nutrition plan. Each macronutrient serves a unique purpose in fuelling your training, supporting recovery, and stimulating muscle growth. Here’s how to get your macros working for you:

1. Protein:

Protein is essential for repairing and building muscle tissue. It provides amino acids, particularly leucine, which is the key trigger for muscle protein synthesis. The current research suggests consuming 1.6–2.2 grams of protein per kilogram of body weight per day for optimal muscle growth (Morton et al., 2018). Include high-quality sources such as lean meats, poultry, fish, dairy, eggs, legumes, and plant-based alternatives like tofu and tempeh. Supplement with protein powders where necessary.

2. Carbohydrates:

Carbohydrates are the body’s primary source of energy, especially during high-intensity training. They replenish glycogen stores, prevent muscle breakdown, and support recovery. Complex carbs like whole grains, brown rice, quinoa, oats, fruits, and starchy vegetables provide steady energy. Including 3–6 grams of carbohydrates per kilogram of body weight per day is generally recommended depending on training intensity (Jäger et al., 2017).

3. Fats:

While fats are often misunderstood, they play a vital role in hormone production including testosterone, which supports muscle growth. Healthy fats also reduce inflammation and aid in nutrient absorption. Aim for around 20–35% of your daily energy intake from fats, focusing on sources like avocado, olive oil, nuts, seeds, and fatty fish.

Achieving the right balance between these macronutrients will depend on your training load, body composition goals, and metabolism. A typical muscle-building macro split might look like 40% carbs, 30% protein, 30% fat, but personalisation is key. Consult with a Nutritionist or Dietician to receive a tailored nutrition plan.

If you are interested in learning more about macronutrients, check out our guide on ‘How to Read a Food Label in Australia‘. 

Most popular workout meal delivery service NSW

My Muscle Chef is renowned for its high protein, ready-made meals tailored for fitness enthusiasts. Their Muscle Gain plan offers meals with up to 60g of protein per serving, designed to support muscle growth and recovery. With a variety of options, including performance and low-calorie ranges, they cater to diverse fitness goals. Meals are priced between $9.95 and $13.95, and they offer flexible delivery options across NSW.

Most popular workout meal delivery service VIC

MACROS is a popular ready-made meal delivery service specialising in fitness-oriented meals. Their Gain meal plan provides 450g meals rich in protein and carbohydrates, ideal for those aiming to build muscle mass. With over 50+ meals to choose from, including plant-based and high-protein options, MACROS offers variety and customisation. Meals start at $11.95, and they deliver across Melbourne and surrounding areas.

Most popular workout meal delivery service QLD

Workout Meals is a ready-made meal service offering chef-prepared, nutritionist-designed meals focused on fitness goals. Their menu includes options for muscle gain, weight loss, and overall health, with meals like Beef Stroganoff and Chicken Paella providing up to 60g of protein per serving. Individual meals start at $10.95.

Most popular workout meal delivery service WA

CORE Powerfoods delivers high protein, ready-made meals suitable for muscle gain and fitness maintenance. Their meals, such as Beef Stroganoff and Sweet and Sour Chicken, offer between 32g and 50g of protein per serving. CORE Powerfoods delivers to over 3,000 postcodes across Australia, including extensive coverage in WA, making them a convenient option for fitness-focused individuals. Meals start from $6.90.

My Muscle Chef meals
Check out My Muscle Chef here!
Check out MACROS here!

Pros & Cons of workout meal services

low carb meals pros and cons

Workout Meal Pros

  • Cost-Effective - Workout meal delivery options are a cost-effective alternative to buying bulk ingredients especially for those needing higher calorie or higher nutrient specific meals.
  • Back-up meals - Workout meal services are a great option to have in the fridge as a backup meal if you need them for busy days or nights. They are even a great alternative to have in the freezer for emergency meals reducing the need for take-away.
  • Convenience and time-saving - Workout meals are the ultimate convenience and often a great addition for those needing to be time conscious, leaving more time for consumers to work out! It can be a great alternative to making work lunches or for those busy dinner times post-work-out.
  • Specific to needs - Consumers can choose meals to meet their workout goals or needs i.e. higher calorie, higher protein, higher carbohydrate etc.
  • Reduce food wastage - Having meal services cater to consumers exact needs reduces potential food wastage as everything is prepared and pre-portioned for the consumer. This eliminates consumers to buying more ingredients than necessary.

Workout Meal Cons

  • May lack variety or excitement around meals - Eating prepared workout meals may become boring for the consumer eventually leading to a lack of excitement around mealtime and ordering. Depending on the consumer's workout meal goal or requirement there may be a lack of variety around recipes or flavours.
  • Lack of customisable options - For those with food intolerances, allergies or following special dietary requirements, you may find difficulty finding a provider that caters to your needs.
  • Workout meals still may need tailoring to meet your specific needs - You may find workout meal services cater to the more common goals i.e. weight loss, muscle gain. If you are an athlete following specific requirements for your sport such as pre-training nutrition or recovery nutrition, a meal service may not be suitable. You may find you can use these meals as a base to build off and add to.
  • Doesn’t educate consumers nutritionally - Although meal services are convenient, they don’t teach consumers about the nutritional benefits of certain foods, or optimising meals to meet their workout demands. Instead, it is a timesaving and mostly thoughtless process besides choosing your recipes and flavour preferences.

Key factors when comparing workout meal delivery options

Intended use or goal of the meal

It’s important to know what your goal or health focus is before purchasing a meal and understanding if that meal service is going to assist you in achieving this. For example, if you are looking to gain muscle, ensuring your meal meets the level of exercise you are doing, in addition to your macronutrients requirements, must be considered.

Macronutrients

Understanding the three main macronutrients (carbohydrates, protein and fats) and your macronutrients requirements is dependent on energy levels and the amount of exercise you’re doing. When an imbalance occurs in macronutrients, health issues can occur such as deficiencies. For example, those with high outputs of exercise such as endurance athletes, require higher carbohydrates than most gym-goers.

If you are interested in learning more about macronutrients and how they contribute to a well-rounded diet read our guide “Are Macros Important for Weight Loss” to help you out.

Price points or bundled options

Weighing up meal services based on prices and bundle options is an important financial incentive especially for those requiring higher volume meals or frequency of meals based on their exercise output.

Energy Requirements

Depending on the workout meal you choose will determine the energy density of the meal. Many meal services allow consumers to choose between low calorie, high calorie or added extras to meet consumer’s needs.

Workout meal delivery services FAQs

Many services allow consumers to elect for high calorie or lower calorie meals, however, preprepared meals that are chosen from menu’s may not be fully customisable. Some meal services allow consumers to buy or add additional protein or carbohydrates to meals, and providers such as My Muscle Chef allow you choose options including ‘no added dairy’, or ‘no added gluten’. 

Many workout services cater to dietary requirements or preferences such as lactose and gluten-free options. For those with allergies or other dietary requirements, you may need to speak directly with the provider to seek out specifics.

Food 4 Fitness specifies if consumers have any dietary requirements, they offer a selection of customisable dietary options to select from. Food 4 Fitness meals are also available in stores within selected locations around Sydney, Melbourne, Brisbane, Adelaide.

Yes, there are a few options that cater to vegan workout meals such as:

– My Muscle Chef
– Workout Meals

– Foober

– Garden of Goodness

My Muscle Chef has gained a lot of popularity for its delicious and multipurpose meal service. There are many options to choose from with My Muscle Chef including a menu consumers can choose from as a one-off buy or meal plans based on specific active goals such as calorie control, muscle gain and a performance plan. Even though they cater to most workout goals there is also the availability for consumers to build a custom meal plan based on the quantities and volume they need. There are over 80 meals to choose from including snacks and sides using their menu builder on site.

Protein an important nutrient that is responsible for a lot of functions in the body whilst providing structural integrity and repairing/ building muscle (Berg, Tymoczko et al. 2002).

Consuming adequate protein and essential nutrients post-exercise can optimise recovery lowering the muscle protein breakdown, encourage muscle growth and restore glycogen stores.

Dietary Guidelines suggest 10-35% of our energy needs should come from protein, a high protein diet is estimated to have protein values of over 35% (Marta Cuenca-Sánchez 2015) (Samuel 2014).

High protein meals may be more suited to those with higher energy output and demands.

Pre-workout nutrition is highly valuable and important in order to get the most out of training sessions and performance. Some benefits from optimising pre-workout nutrition include:
– Hydrate and fuel bodies adequately for the exercise output ahead.

– Maintain quality and the intensity of the session for longer.
– Control appetite and avoid digestive upsets by fuelling properly
– Meet body composition goals by fuelling adequately

(SDA, 2021)

Supporting the body post-exercise is important to replenish and refuel the body appropriately after exhaustion. It also is an essential part of meeting specific health or composition goals such as muscle gain. When adequate recovery is achieved through nutrition the body can:
– Refuel energy stores
– Repair & grow muscle
– Adapt and optimise training sessions
– Support the body’s immune function (SDA, 2021).

This will differ from person to person. Some people may find they don’t tolerate much in their stomach going into a big training session, whereas others heavily rely on eating before a workout. It’s important to familiarise yourself and practice with foods before big or important exercise events to avoid any upsets.

Ideally, you want to lean into a rich carbohydrate source to kick start your energy stores and opt for low fibre, such as a banana, white rice. Moderate to high fibre sources can cause digestive upsets. Foods that are higher in fat content take too long to digest and may cause stomach upsets too (SDA, 2021).

Everyone’s requirements will differ as will their preferences or what feels right post-exercise. For some their appetite might be more heightened than others, or others may struggle to comfortably consume food post-exercise. For these reasons, there may be an element of trial and error to figure out what works best for you post-exercise.

Ideally, foods post-exercise should contain a protein source to repair muscle, a high-quality carbohydrate source to refill muscle stores and a fluid to rehydrate effectively. A very common example of an easy and reliable post-exercise nutritional option is a protein shake or a smoothie as they tick all the above boxes regarding refuelling, repair and hydration but they can also sit easier on an uneasy stomach or for those that may not have as sharp of an appetite post-workout (SDA, 2021).

No, they don’t just cater to weight loss exclusively. Many services offer meals and meal plans that target weight loss, muscle gain and performance. If you are wanting to specifically focus on weight loss check out our weight loss meals here.

My Muscle Chef and MACROS are both competitively priced. With the option for individual meals and customised meal plans, prices start from as little as $8.85. 

One of the cheapest options we found was CORE Power Foods, with their fitness focused meals starting from only $6.90.

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NRV (2021) . Nutrient Reference Values – “What are Nutrient Reference Values?”
https://www.nrv.gov.au/introduction

Sports Dietitians Australia (2021). “EATING & DRINKING BEFORE EXERCISE”.
https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/eating-drinking-sport/

Sports Dietitians Australia (2021). “RECOVERY NUTRITION”.

https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/recovery-nutrition/

Morton, R.W. et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.

Jäger, R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition.

Thomas, D.T. et al. (2016). Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics.

 

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Search and compare wellness and health delivery services in Australia including meal kits, ready to eat meal delivery, vitamin subscriptions and much more at Wellhub. All content and information on this site is provided by qualified Australian nutritionists to ensure accurate representation of all products reviewed. Learn more about our expert team here.