Blog | Workout Meals

Discover 5 great energy packed low carb snacks to fuel you through your day.

Discover the latest research on habit formation to help you to achieve your healthy lifestyle goals.

Are you looking to build up lean muscle faster.? Look to marrying certain foods together to maximise this happening. Take broccoli which is loaded with indole carbinole. When teamed with your lean protein it assists in breaking protein down faster..aiding catabolism the breakdown of complex molecules and reforming it into a simpler more efficient molecule (annabolism) for quicker delivery to your cells. This is a great way to get more of your workout and building lean muscle.   Browse our full menu of high-protein ready meals

Hitting the gym regularly for an intense exercise session to lose your weight? Then what you eat before and after your workout affects how you recover and improve as a result of your efforts. Most of the people who are trying to lose weight may skip on post workout meals to save calories. But, the fact is, Pre and post-workout meal maximize the impact of their session, to recover faster so they can hit the gym again sooner and to prevent excessive hunger that may cause overeating later in the day. If you don’t have enough time to prepare your pre and post workout meals, you can order online for workout meal delivery. Workout Meals for Weight Loss The goal of your pre workout meal is to provide your body with the energy it needs, so you perform at your best. If you're not properly fuelled, you may tire quickly, which may affect the intensity and length of your workout. A typical pre workout weight loss meal is a healthy "mixed" meal with sufficient carbs, protein, and fat. Some of the good food options include, Italian beef balls Peri chicken + Chips Beef Bolognese Chicken Pesto Pasta Chicken korma and more. If you work out in the morning, you can eat an easy-to-digest carb with a little protein about 30 minutes before your workout. Opt for a weight loss meal delivery service from Workout Meals so that they can deliver your desired workout meal at your doorstep. It comes in a special package and will remain fresh for seven days when stored in the refrigerator. One of the most important meals of the day is a post workout meal. The thirty minutes after your workout is the prime time for muscle building and energy replenishment. So, the food you have after your workout must contain carbs and protein help build muscle and replace glycogen stores. In addition to workout meals, what you drink before and after your exercise session also matters. Drink plenty of water when you are trying to lose weight as it is a calorie-free drink. According to the research reports, you should drink up to 20 ounces of water three to four hours before your workout, and another 8 ounces 30 minutes before work out. Also, rehydrate with another 8-ounce glass of water thirty minutes after the workout. Sometimes, you may prefer protein bars and sports drinks to help make your workouts easier. But, most of the times, they contain high calories that affect your weight loss journey. So, instead of relying on protein bars and drinks, you can opt for healthy meals delivery. Meal delivery from the leading fitness experts like Workout Meals are prepared by qualified chefs from quality ingredients in a hygienic, food safe, and HACCP certified kitchen. So what are you waiting for? Sign up now and get your workout meals delivered to your doorsteps.   Browse our full menu of high-protein ready meals

Proper nutrition and exercise are the most essential factors to preserve your overall health. Getting adequate nutrition can fuel your exercise and allows it to recover and adapt quickly. Yes, eating the right total amount of calories, protein, fat, and carbs each day before and after exercise will help you to lose fat, build muscle, improve performance, and stay healthy. But what would you eat before and after workout? Here we’ve listed a few work out meals that you should eat before and after working out. Pre and Post Workout Meals The pre and post work out meals are had before and after exercising, respectively. Here are the reasons why you pre and post work out fitness meals are important. Pre work out meals are essential for fuelling the workout itself and maximizing your performance throughout. Post work out meals are critical for optimizing the recovery process and making sure that your body has everything you need to recover and improve. The Benefits of Pre Workout Meals PRE workout meal is the meal that plays a significant role in supplying your body with everything it will need to ensure optimal performance during your workout. So, add a significant amount of both carbs and protein to your pre workout meal. For 30 to 60 minutes, the pre-workout meal must contain 0.25g of protein per pound of your target body weight and 0.25g carbs per pound of your target body weight. You can intake normal solid food including chicken, fish, beef, egg whites, brown rice, oatmeal, and more that contain good amount of protein and carbs. The Benefits of Post Workout Meals Post workout meal is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout. It helps you to replenish muscle glycogen, reduce muscle protein breakdown, reduce muscle soreness, reduce cortisol levels, and more. Post workout meals are essential immediately after your work out is important because, after your workout, your body is absolutely primed and ready to accept protein and carbs. This meal should ideally be eaten within the first 60 minutes after your workout. Or better yet, within the first 30 minutes after your workout.   The Bottom Line The extra calories you have gained from work out meals will not stop you from losing your weight. A perfect workout meal must consist of the following: Low fat Moderate in carbs and protein Low fibre Includes fluids Made up of familiar foods that you tolerate well     Browse our full menu of high-protein ready meals

Healthy eating! It’s something everyone knows they should do, but few of you do as consistently as you would like. Yes, everyone loves to eat, but struggle with healthy eating to function properly. You are what you eat, so if you’re unhealthy and ready for dieting, it’s time to change your food habits to craft your healthy look that you deserve. Eating healthy can help you lose weight, have more energy and prevent you from health issues. Believe or not, eating healthy is not difficult. Foods to in take The foods that you need to consider are nuts, fruits, vegetables, eggs, fish, meat, and more. Things that grew in the ground On a tree Came out of the sea Ran on the land Flew through the air In short, contact the right online workout food shop, which specialises in offering fitness mealsand order for the meals that fit your workout style. Crap food That You Need to Skip Did you know 80% of your success or failure will come from how well you eat? A food that comes from a drive-thru window, a vending machine, box, bag, or wrapper is avoidable. It started out as real food, but the side effects will get you move to the point that it’s probably not good for you. Also, you have to skip some food based on its characteristic, they are, High fibre foods:These foods will slow down digestion, so you want to eat less of them before a workout. High Sugar Foods: These type foods tend to spike blood sugar levels but then lead to an inevitable crash. Fat Foods: Fat foods leave you feel sluggish and slow in your workout. Food Routine to Maximize Your Workouts Eat a healthy breakfast Good breakfast options include, A pancake Yogurt A banana Juice Low-fat milk Lunch Time - Size matters Be careful not to overdo it when it comes to how much you eat before exercise. Small Meals or Healthy Snacks:  Eat these about one to three hours before exercising. Large Meals: Eat these at least three to four hours before exercising. Be sure, when some to intake of meal, prefer to have the fitness mealsfrom one of the leading workout food shops. Why Fitness Meals From Online Food Shop? You have over 50+ options to choose from available in 3 sizes. Your meals are prepared by qualified chefs from quality ingredients in a hygienic, food safe and HACCP certified kitchen. No need to worry aboutfitness meal delivery. They deliver your food to multiple locations around Australia including Sydney, Melbourne, Brisbane, Gold Coast, ACT and many more. Gym mealsare packed in specially sealed containers and can be stored for up to 7 days when refrigerated. The only think you have to do it, heat before you eat. Browse our full menu of high-protein ready meals

Had your first kid and finally came to the realization that it’s time to start taking care of your body? Or, Are you tired and sick of your friends’ self-deprecating jokes on you? Whatever your reason is for wanting to make a change, you’re not alone! Did you know every day, thousands of people make the decision to start eating better and losing weight? And like you many people don’t have any plan or idea to start the healthy workout without spoiling their health. The first place where people get struggle while implementing the diet plan is, work out meals.   So, do you struggle with healthy eating during the period of your work out? Feel free! We have a fine solution for you. Key Rules For Healthy Workout  Are you looking to start losing weight, living healthier, and feeling better, it really comes down to a few key rules: Avoid the plague. Avoid liquid calories like the plague. Eat mostly real food like fresh vegetable and fruits. Eat fewer calories than you did in the past. Yes, the above rules are much easier said than done. If it was easy then everybody would look like supermodels or superheroes. Am I wrong? But damn it, cake is delicious and you had a bad day and “diet food” is terrible. This is the reason, why 75% of people use to stop tired workout and dieting sooner. Life gets in the way and sticking with a diet for more than a week is brutally tough. In addition, this short period of diets don’t even work anyways! Sometimes, your goodwill helps to go on a diet, as a result, without knowing the proper procedure, you use to work out much and consume crappy low-fat diet food that tastes terrible, and end up starving yourselves. This stuff sucks. No need To Starve Anymore Thankfully, there are some diet food shops where you will get nutritionally designed for weight loss, muscle gain & convenience. Choose the right shop and order your pre workout mealthat fit your needs. They pay more concentrate on both taste and fitness to prepare the workout meal for you. They will have 50+ menu options to choose from available in 3 sizes, so you can consume the food without any uncomforted taste and quantity. The only think you have to do is, have your regular workout by spending more time than usually you do, and order your fitness mealsthat fit your workout style. Final Recap You’re smart and you know what real food is, so stop eating crap. Prepare your diet planning chat and look for the best workout meal shop to place your order on fitness meals, instead of spending your whole day in kitchen or bothering your loved one. Browse our full menu of high-protein ready meals

I like using the Katch Mcardle method to calculate TDEE: Lean Body Mass = (Weight(kg) x (100-(Body Fat)))/100 BMR = 370 + (21.6 x Lean Body Mass(kg) ) Multiply by Physical Activity Level:  1.4 Maintenance/sedentary Light Activity 1.5 Light Moderate 1.7 Moderate 1.8 Heavy 2.1 (1.9 Women) Very heavy 2.3 (2.2 women) High Neat, Active job and training day (intense - weights not pilates) Signs of underrating: Low libido, inability to fall asleep or stay asleep, moody, brittle hair and nails, decrease in strength, low energy, poor focus or memory, no drive or motivation, Overeating and underrating: Hormonal imbalances and energy imbalances, B vitamins and inability to shuttle fat into cell. Macros:1.8-2.4 protein per LBM Macros of fats and carbs depending how you feel Micronutrients determine how healthy you are Carbs post workout and induce sleep, post workout up to 8-10hrs after rather than immediately. However post workout in parasympathetic state you are more insulin sensitive. isocaloric can have more micronutrient variety - greater spread and helps regulate minimum .8 per kilo of body weight (women may respond better to higher fats) 50/50 is easiest to do for calories. Lower level protein for hypertrophy and higher level for fat loss, TEF. HCL when increasing protein more than normal biofeedback for digestion.  Watch my video below for further details! Browse our full menu of high-protein ready meals

Did you set yourself a New Year’s Resolution at the start of the year? Have you already broken it? Don’t worry, you’re not alone! A study from 2016 published in Personality and Social Psychology Bulletin investigated New Year's Resolutions, and found that 55% of resolutions were health related, such as exercising more, or eating healthier. Worryingly though, clinical psychologist Joseph J. Luciani has identified that by the month of February around 80% of people who set themselves a resolution at the start of the year have already broken it. In fact, research done by the University of Scranton suggests just 8% of people actually achieve their New Year’s goals. These are some startling statistics to say the very least, but at Workout Meals we are committed to helping you beat the odds to stay on track this year. In this week’s video you will find some practical tips and strategies which you can implement to ensure that your New Year’s Resolution becomes a reality in 2019. Watch Tip #5  Browse our full menu of high-protein ready meals

Did you set yourself a New Year’s Resolution at the start of the year? Have you already broken it? Don’t worry, you’re not alone! A study from 2016 published in Personality and Social Psychology Bulletin investigated New Year's Resolutions, and found that 55% of resolutions were health related, such as exercising more, or eating healthier. Worryingly though, clinical psychologist Joseph J. Luciani has identified that by the month of February around 80% of people who set themselves a resolution at the start of the year have already broken it. In fact, research done by the University of Scranton suggests just 8% of people actually achieve their New Year’s goals. These are some startling statistics to say the very least, but at Workout Meals we are committed to helping you beat the odds to stay on track this year. In this week’s video you will find some practical tips and strategies which you can implement to ensure that your New Year’s Resolution becomes a reality in 2019. Watch Tip #4 Browse our full menu of high-protein ready meals

Did you set yourself a New Year’s Resolution at the start of the year? Have you already broken it? Don’t worry, you’re not alone! A study from 2016 published in Personality and Social Psychology Bulletin investigated New Year's Resolutions, and found that 55% of resolutions were health related, such as exercising more, or eating healthier. Worryingly though, clinical psychologist Joseph J. Luciani has identified that by the month of February around 80% of people who set themselves a resolution at the start of the year have already broken it. In fact, research done by the University of Scranton suggests just 8% of people actually achieve their New Year’s goals. These are some startling statistics to say the very least, but at Workout Meals we are committed to helping you beat the odds to stay on track this year. In this week’s video you will find some practical tips and strategies which you can implement to ensure that your New Year’s Resolution becomes a reality in 2019. Watch Tip #3  Browse our full menu of high-protein ready meals

Did you set yourself a New Year’s Resolution at the start of the year? Have you already broken it? Don’t worry, you’re not alone! A study from 2016 published in Personality and Social Psychology Bulletin investigated New Year's Resolutions, and found that 55% of resolutions were health related, such as exercising more, or eating healthier. Worryingly though, clinical psychologist Joseph J. Luciani has identified that by the month of February around 80% of people who set themselves a resolution at the start of the year have already broken it. In fact, research done by the University of Scranton suggests just 8% of people actually achieve their New Year’s goals. These are some startling statistics to say the very least, but at Workout Meals we are committed to helping you beat the odds to stay on track this year. In this week’s video you will find some practical tips and strategies which you can implement to ensure that your New Year’s Resolution becomes a reality in 2019. Watch Tip #2 Browse our full menu of high-protein ready meals

Did you set yourself a New Year’s Resolution at the start of the year? Have you already broken it? Don’t worry, you’re not alone! A study from 2016 published in Personality and Social Psychology Bulletin investigated New Year's Resolutions, and found that 55% of resolutions were health related, such as exercising more, or eating healthier. Worryingly though, clinical psychologist Joseph J. Luciani has identified that by the month of February around 80% of people who set themselves a resolution at the start of the year have already broken it. In fact, research done by the University of Scranton suggests just 8% of people actually achieve their New Year’s goals.   Browse our full menu of high-protein ready meals

Did you set yourself a New Year’s Resolution at the start of the year? Have you already broken it? Don’t worry, you’re not alone! A study from 2016 published in Personality and Social Psychology Bulletin investigated New Year's Resolutions, and found that 55% of resolutions were health related, such as exercising more, or eating healthier. Worryingly though, clinical psychologist Joseph J. Luciani has identified that by the month of February around 80% of people who set themselves a resolution at the start of the year have already broken it. In fact, research done by the University of Scranton suggests just 8% of people actually achieve their New Year’s goals.These are some startling statistics to say the very least, but at Workout Meals we are committed to helping you beat the odds to stay on track this year. In this week’s video you will find some practical tips and strategies which you can implement to ensure that your New Year’s Resolution becomes a reality in 2019.   Watch Tip #1 Below! Browse our full menu of high-protein ready meals

When it comes to staying on track with your fitness goals the festive season can be fraught with danger. Despite your best efforts to be disciplined during the month of December, it can be extremely difficult to stick to the plan when there are some many tantalising temptations on offer. Festive food, tasty treats and gallons of grog all add up to a copious amount of calories that can really throw you off course. Consequently, we at Workout Meals have put together a few handy hints and strategies which you can implement to beat the bulge this festive season.  Browse our full menu of high-protein ready meals

You may have seen on Facebook and Instagram that I have well started the process of the “Transformation”. Week 1 started mid-week so there was a lot of “working things out”. Now in week 2, it is time to properly implement the plan. My Starting macros are: Protein: 235 Carbs: 240 Fats: 70 Calories: 2530 Weight: 100kg!   My biggest challenges: My biggest challenge for this week was getting into the swing of things while also having a cold. Getting it done with a sore throat and a blocked nose wasn’t the ideal situation to start with; however, I did not want to use something as simple as that as an excuse. I also now drink about 4 litres of water a day. This sort of is a synonym for constant visits to the toilet (which doesn’t help when you are in meetings at work!). But hey, it’s a small price to pay to get in shape! My next struggle is pulling myself out of my comfort zone and have Robbie push me in the gym whilst having Matt pushing me with Conditioning HIIT sessions and still do sessions on my own. My way to combat this is trying something as simple as a slogan: Just “Nike it”… Don’t look for any excuse; just get it done. I use the same way of thinking whilst working out my own; Just do it. Follow the program provided by an expert, have faith, don’t look for an excuse and reach a level of compliance needed for the plan. Lastly, just like everyone else, I need to put in my own Workout Meals orders and this week I actually forgot! So, with the few Workout Meals I had, I then had to steal some from other employees in the office fridge at work. On top of that, I had to try hard making up hitting my macros whilst keeping fibre in mind. Quest bars helped me in this department! Having a shortage of Workout Meals made it very hard, but I got there in the end.   My biggest wins: My biggest win this week was actually starting my transformation properly and having a dip in weight. On top of this, I am actually inspiring others around me to start their own transformation which includes family, friends and people online. That I did not see coming! Another great win to boost the motivation is purchasing some new gym apparel. All my gym clothes were old and worn out. Purchasing some slick Muscle Republic apparel actually gave me a boost as I felt better during my workout. Check out their range for guys and girls if you are interested www.musclerepublic.com . Muscle Republic is an Australian company which makes the coolest apparel. Coming up - I have an event that I am invited to this weekend. There will be lots of food and drinks. I don’t know exactly how to handle this obstacle in my second week of transformation? I don’t want to fall off track so soon, but I also don’t want to be “that person” that brings my ‘Workout Meal’ to an event. Stay Tuned and find out!   Browse our full menu of high-protein ready meals

My Biggest challenge: You don’t want to be “that guy” at a event or family function that brings a Workout Meals or some Tupperware to make sure you are staying on track. You still need to live a life and not be “that person”. I was invited to a family event that had lots of food. The party was half Croatian and half Lebanese so there was lots of cevapi and baklava for the taking. I am in a calorie deficit so I don’t want to be “to” risky.  This is where some logical “guess” work comes into it. Being in a strict calorie deficit I don’t want to guess on high calorie dense foods, so I went for the low calorie dense foods. I guessed the weights and entered it into my fitness pal to stay on track. This is what my plate ended up looking like. Chicken breast with pumpkin and Greek salad My Biggest win: Its always great to have supplement shipped to your house!  Its like receiving a present. I received a EHP Protein delivery to the office. EHP Protein : Assists me with hitting my macros at the end of the day, if I have a remainder to hit my target I have a protein shake at the end of the day. BCAA: I put in my water and sip on it while I workout. Oxyshred and L Carnitine: I drink 20 minutes before my workout for a pre workout boost. My Favourite Workout Meals for this week: Chicken Breast with basmati rice and mixed veg! IT is one of the basic meals we have on the Workout Meals menu but Protein is the hardest macro nutrient for me to hit. So I always have at least one of this particular meal a day. Offcourse Workout Meals make it much easier for me, as I just pop it in the microwave and DONE! Browse our full menu of high-protein ready meals

When I agreed to do the Workout Meals & Robbie Frame Fitness transformation, I didn’t realise I was in such bad shape! Looking at my photos, I was honestly speaking very disappointed at myself.   I have been working lots with the Workout Meals team in attempt to spread Workout Meals into Melbourne & Adelaide. I also have a 1 year old and lots of commitments, but at the end of the day, it’s all excuses and accountability has not been taken. I am sure many of you can relate to that. I encourage all of you that are very busy with work, friends and family commitments, etc. to do a DEXA scan and take photos baring all; facing and accepting the harsh reality is step one. On the World Health Organisation, my BMI puts me at the back end of overweight and just under Obese. That’s not where I placed myself in my head but hey!  Accepting this reality and taking out the guess work we have Robbie Frame that mapped out a unique training and macro plan specifically for me. In the past I have wasted lots of time by guessing what I should be eating and how I should be working out. The greatest piece of advice I can give you is NOT do this, have a professional like Robbie that knows his stuff map this out for you and do not get caught using a cookie cuter diet! I cannot tell you how important this is, you will save your time, effort and money on stupid unnecessary things with your own guess work. I can not recommend Robbie Frame Fitness enough for you.   Smashing out the first session with Robbie and the second on my own I already feel myself breaking through the barrier, but WOW are my legs sore!!!! If you are wanting to get in shape for summer, now is the time. Join me follow the same steps I do and you will get there.  Email tomi@workoutmeals.com.au if you would like to join the same journey I will be taking. Otherwise you will see my transformation live on the Workout Meals Facebook, Instagram, MyFitnessPal Diary and this blog post!   Browse our full menu of high-protein ready meals

At this stage of the game my number one focus is on losing weight & sustainability. No gimmicks or fads which promote aggressive calorie cutting or excessive amounts of cardio, I’m in it for the long haul. CONSISTENT COMPLIANCE is the key and I’m looking to establish a healthy lifestyle change that will serve me well over the long-term. Coach Robbie and I are looking at the BIG picture. We want long-lasting results rather than a quick-fix. I want to ensure that this time I lose the weight and I keep it off. At this moment I’m currently I’m losing weight at a rate of 0.5kg per week, which is right on track with where I want to be. The goal is to try and drop body fat and retain lean muscle mass whilst eating as many calories as possible. The concept of losing weight on as many calories as I can may seem strange but there’s method behind the madness. If I cut my calories too low too quickly I may end up losing weight at a faster rate, however the potential downside is that I risk rebounding dramatically should I fall off track. The other potential pitfall is that I leave myself with very little room to work with later down the track should I hit a barrier and find that weight loss plateaus. In the past I’ve made the mistake of cutting calories too  low and grinding myself into the ground. I very quickly found myself burnt out and back to square one. So, taking the BIG picture view into account I want to forego the instant gratification you get from following a “fad-diet” approach in favour of an approach that will have lasting change. Unfortunately this week I caught a stomach bug, even thought I was on a roll with my compliance to the program and macros I had to take a necessary step back to move forward. I listened to my body and prioritised recovery. I had a rest from the gym, kept myself well hydrated and focused on getting plenty of sleep. Had I decided to go to the gym and train whilst feeling under the weather I could have potentially prolonged my sickness and found myself well and truly behind the eight ball. This would have negatively affected my future gym sessions and left my body in a state of damage control, retaining water and feel run down. Whilst it’s extremely frustrating to feel that this bout of sickness has put me behind schedule I know that resting when necessary will pay off in the long run. Sometimes you need to take a step back to move forward, no gimmick’s no fads just keep your eye on the big picture. Browse our full menu of high-protein ready meals

As a food delivery company, whose primary aim is to supply delicious meals to cater to people’s exercise goals, we’re constantly asked questions like, what are the best foods for building muscle, what‘s the best muscle building diet or what are the muscle meals? Before we start, let’s go over some of the basics. Food has 3 purposes; Fuel, repair and enjoyment. In the first instance, the food we eat fuels our bodies. The food contains macronutrients in the form of fat, protein & carbohydrate and our bodies convert these large molecules into various forms of usable fuel. And that’s an important step right there – our body doesn’t use these large molecules, it breaks them right down into much smaller, useable, compounds.  Secondly, we eat for repair. Let’s assume you’re doing everything right in the gym – essentially you’re creating a scenario where your body needs the macronutrients in the food to repair & grow. Thirdly, enjoyment. There’s absolutely no need to exclude any food from your diet as long as you’re aware of its calorific (energy) value. Nick Cheadle, one of our ambassadors, has written many great articles on flexible dieting and is a big advocate of including any foods that you love.    So what are the muscle meals? The ones that fuel your workout...? The ones that help you repair...or the ones that include pizza?  Building muscle – assuming you’re training right – happens when you’re eating more energy than you’re using. So, if you maintain your bodyweight on 2500 calories per day and you want to gain muscle, and therefore gain weight, try increasing your calories to 3000 per day. It’s the extra 500 calories that are important and not necessarily the food group they come from. That said, it is widely regarded that people looking to gain muscle, support their efforts with around 1g of protein intake per day for every 0.5kg of bodyweight.  So, for an average 80kg male, looking to increase their muscle size, eating around 160g – 180g of protein per day is considered optimal. Whether those 160 grams of protein come from shakes, meat, eggs, fish or protein pancakes isn’t really going to make a huge difference at all. What will make the difference is being consistently over your average daily energy requirements. The difficult thing, of course, is tracking your energy intake. This is where we come in. All of our meals are macro-calculated making it easy to manage your daily intake whether that be for building muscle or losing weight, it’s easy to track your progress when you know precisely what you’re eating. Check out our full menu here Browse our full menu of high-protein ready meals