402 kcal
Chargrilled Chicken, Broccolini & Almond
Free range breast over charred broccolini, toasted almond, lemon oil.
48gprotein12g carbs
chicken
Melbourne · High protein · Low carb
Hit your macros without cooking.
Set a goal, set the calories you actually want to eat, and choose how many days. We cook to that number, print the macros on the lid, and deliver it chilled.
20 meals · 43g protein and 16g carbs on average · from $11.95 a meal
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43g
Protein a meal
averaged across all 20 meals
16g
Carbs a meal
16 of 20 sit under 20g
45%
Less carbohydrate
than the lowest carb rival we could price
4min
Microwave to plate
cooked, chilled, never frozen
01 · The problem
Nobody quits because the training got hard.
They quit because Sunday costs four hours, the containers do not fit in the fridge, and by Wednesday it is a chicken wrap from the food court and a promise to start again Monday.
02 · How it works
Three steps, and none of them involve a pan.
- 01
Set the target
Choose cut, maintain or build, then set the calories you want to eat in a day. Protein is held at 30 to 40 percent of your energy depending on the goal, and carbs stay low. The split is arithmetic, not a guess.
- 02
Choose the week
Three to fourteen days, two or three meals a day. Portion size follows your number: Regular, Large or XL. Pick your meals, or let the builder fill the gaps with whatever gets the average closest to target.
- 03
Cook nothing
Delivered chilled on Sunday, never frozen. Every lid prints the calories and the three macros. Four minutes in the microwave, and the rest of your day is yours to fill.
03 · The tray
Built for the fridge, not the photograph.
01
Sealed at three degrees
Cooked Saturday, sealed under film, held at three degrees. Chilled and never frozen, so the protein does not weep on reheat and the vegetables keep their bite.
04 · The macro math
Here is the arithmetic. Check it before you trust it.
Protein and carbohydrate carry four calories a gram, fat carries nine. Everything below is that one fact, a percentage split, and a division.
Sits at your maintenance intake. Enough carbs to finish a session properly, not so many that the week drifts upward.
1,5003,500
- Protein
- 35% of 2,300 = 805 kcal ÷ 4201g
- Carbs
- 22% of 2,300 = 506 kcal ÷ 4127g
- Fat
- 43% of 2,300 = 989 kcal ÷ 9110g
On three meals a day RATIO covers about 75 percent of that: 1,725 kcal and 151g protein.
The remaining 575 kcal and 50g of protein are breakfast, shakes and snacks. We tell you the gap rather than pretending it is not there.
Take this into the builder06 · How we compare
The number we beat them on, and the one we do not.
Every figure below was read off each company’s own live menu on the date shown. Where a company does not publish macros, it is not in the table.
| Provider | Carbs per meal | Protein per meal | Protein per 100 kcal | Price per meal | Read on |
|---|---|---|---|---|---|
| RATIOn=20 | 16g | 43g | 10.6g | $13.90 to $22.90 | 2026-08-28 |
| My Muscle Chefn=7 | 29.3g | 46.3g | 10.2g | $10.95 to $12.95 | 2026-08-26 |
| Dineamicn=4 | 36.8g | 32.8g | 7.7g | $11.95 to $12.95 | 2026-08-26 |
Where we win
45 percent less carbohydrate a meal than the lowest carbohydrate provider in the table, at the same protein. If you are holding carbs down, that is the whole difference.
Where we do not
Protein density is a tie. We run 10.6g of protein per 100 kcal against 10.2g for the best of them, a difference of 0.4g. Anyone telling you their meals are dramatically higher in protein is rounding in their own favour, and so would we be.
Competitor figures are averages of the meals each company featured on its own homepage on the date shown, which is a convenience sample and is likely to flatter them. RATIO figures are the average of the full published menu. Prices exclude delivery and any introductory discount.
07 · Pricing
Priced by the tray, not by the month.
No subscription, no lock in, no minimum term. Order three days or fourteen. The only thing that moves the price is how much food is in the tray and how many trays you order.
Regular
$13.90per meal
Suits roughly a 1,500 to 1,900 calorie day
- Typical energy
- 409 kcal
- Typical protein
- 43g
Large
Most ordered$16.40per meal
Suits roughly a 1,900 to 2,400 calorie day
- Typical energy
- 524 kcal
- Typical protein
- 55g
XL
$19.40per meal
Suits roughly a 2,400 to 2,900 calorie day
- Typical energy
- 654 kcal
- Typical protein
- 69g
XXL
$22.90per meal
Suits roughly a 2,900 to 3,500 calorie day
- Typical energy
- 798 kcal
- Typical protein
- 84g
Order more, pay less per tray
| Under 15 meals | List price |
| 15 meals or more | 6% off |
| 30 meals or more | 10% off |
| 45 meals or more | 14% off |
Delivery is $9.90 across Melbourne metro, free over $120.00.
A typical week, priced
Five days, three meals a day, XL trays. Fifteen meals.
- 15 × $19.40
- $291.00
- Volume discount, 6%
- −$17.46
- Delivery
- Free
- Total
- $273.54
$18.24 a meal, delivered.
08 · Questions
The ones worth asking.
How are the macros actually calculated?
Each meal is built to a recipe with weighed ingredients, and the macro figures come from those weights. Calories are then derived as protein times four, plus carbohydrate times four, plus fat times nine. We publish the derived figure rather than a rounder marketing number, which is why the totals look specific.
Why does the plan only cover part of my day?
Because a tray that carried a third of a 3,000 calorie day would not fit in a fridge. Two meals a day covers roughly 55 percent of your intake and three covers roughly 75 percent. The builder shows you the exact gap left over so you can fill it with breakfast, a shake or whatever you already eat.
Is low carb the right call if I train hard?
Not always. Low carb suits a cut and most maintenance weeks. If you are training twice a day or building, choose Build: that setting moves carbohydrate up to 35 percent of your energy and pulls fat back, and the builder will steer you toward the higher carbohydrate meals on the menu.
How long do the meals keep?
Cooked Saturday, delivered Sunday, chilled at three degrees and best inside five days. Nothing is frozen at any point. If you order ten or fourteen days, the second delivery arrives the following Sunday rather than sitting in your fridge for a fortnight.
What if I do not like one of the meals?
You choose every tray in the plan, so nothing arrives that you did not pick. The auto fill button is there for speed, and everything it picks can be swapped before you confirm.
Is this a subscription?
No. You order a block of days and that is the whole commitment. There is no card kept on file, no rolling charge and no cancellation to remember.
Set the number. We cook to it.
Two minutes in the builder gives you a costed week, the exact macros, and the gap you still need to fill yourself.
No payment taken. Reserving holds your first week while we open your postcode.