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Low Calorie Meals

If you’re looking to keep off the kilos,
My Muscle Chef’s low calorie meals are
exactly what you’re after. Delivered to
your door and ready in minutes, these
nourishing meals are packed with
flavour and give you the freedom to
achieve your goals.

24g+ high quality
protein

Less than 400
calories in every meal

Shop Now

Use code LOWCAL20 for
$20 off your first order.

Low Calorie Meals

If you’re looking to keep off the kilos, My Muscle
Chef’s low calorie meals are exactly what you’re
after. Delivered to your door and ready in minutes,
these nourishing meals are packed with flavour
and give you the freedom to achieve your goals.

Shop Now

Use code LOWCAL20 for $20 off your first order.

24g+ high quality
protein

Less than 400
calories in every meal

16 Items - $129.95

Low Calorie Shred Pack

Get your body primed into a lean physique.
This collection of high protein, low calorie
meals are ready in minutes to give you the
time and energy to achieve your weight loss
goals. Healthy snacks and shakes will satisfy
cravings without hurting your weight loss diet,
helping you sculpt a lean body.

+ Add on our high protein breakfast
options too!

Shop Now

16 Items - $129.95

Low Calorie Shred Pack

Get your body primed into a lean physique.This collection of
high protein, low calorie meals are ready in minutes to give you
the time and energy to achieve your weight loss goals. Healthy
snacks and shakes will satisfy cravings without hurting your
weight loss diet, helping you sculpt a lean body.

+ Add on our high protein breakfast options too!

Shop Now

Low Calorie Menu

Create your own personalised low calorie
meal plan with our custom Menu Builder! This
makes it easy to curate a menu just for you,
with a mix of meals, snacks, drinks and sides.
And the best part? The more meals you add,
the more you save!

Build Your Own

Low Calorie Menu

Create your own personalised low calorie meal plan
with our custom Menu Builder! This makes it easy to
curate a menu just for you, with a mix of meals, snacks,
drinks and sides. And the best part? The more meals
you add, the more you save!

Build Your Own

Ryan Pinto

Head Nutritionist & Dietitian

Our Nutritionist Says...

The key to maintaining a healthy diet that’s
naturally lower in calories, is to pack it full of
nutrients and think long term. Low calorie diets
can be healthy and sustainable if you make sure
to eat loads of delicious, nutrient-packed fruits
and vegetables, along with whole grain sources
of carbs and leaner cuts of protein.

Sustainable weight loss routines
are based on 3 key pillars:

Exercising regularly (4-5 times a
week and taking part in different
types of exercise, if possible)

Sleeping 7-8 hours a day on
a regular basis

Consuming good quality food on a
daily basis (around 80% of your daily
intake coming from wholefoods or
minimally processed, if possible).

Our Nutritionist Says...

The key to maintaining a healthy diet that’s naturally lower in
calories, is to pack it full of nutrients and think long term. Low
calorie diets can be healthy and sustainable if you make sure
to eat loads of delicious, nutrient-packed fruits and
vegetables, along with whole grain sources of carbs and
leaner cuts of protein.

Sustainable routines are based on 3 key pillars:

Exercising regularly (4-5 times a week and taking
part in different types of exercise, if possible)

Sleeping 7-8 hours a day on a regular basis

Consuming good quality food on a daily basis
(around 80% of your daily intake coming from
wholefoods or minimally processed, if possible).

Ryan Pinto, Head Nutritionist & Dietitian.

My Muscle Chef has been so helpful
in ensuring I meet my calorie and
protein requirements to help keep me
achieving my goals. I’m so much
stronger, healthier and happier!

Bronte D, lost 26kg with MYMC

Before

After

Before

After

"My Muscle Chef has been so helpful in
ensuring I meet my calorie and protein
requirements to help keep me achieving
my goals. I’m so much stronger, healthier
and happier!"

Bronte D, lost 26kg with MYMC

Build Your Own

Check out our tasty low
calorie meals

Shop Now

Check out our tasty low
calorie meals

Shop Now

FAQ

How many calories should I consume?

Our This number allows each person to have an intake individualised for their bodyweight i.e. one you can alter depending on how your day looks. For example, you may choose to lower your total intake on rest days or increase it on intense training days. You might also increase it on days where you’re stressed or sick, to cope with the added strain on your body.

How many calories do you need to lose weight?

For healthy weight loss, if your current diet is maintaining your weight, you can lower your daily intake by around 250 calories per day to achieve 0.25kg of weight loss per week. That is, if you’re following these pillars of nutrition for healthy eating:

* Eat enough protein to ensure your fat burning machine, muscle mass, is primed and ready to burn fat. Fat gets transported to healthy muscles to be metabolised and used for energy. This process can be impaired if you don’t get enough protein to maintain your muscle mass.

* Eat enough fibre to feed your helpful gut bugs, which will keep you feeling fuller for longer and provide you with a sustained amount of energy throughout the day.

* Drink plenty of water throughout the day to stay hydrated and ensure you aren’t confusing thirst signals for hunger signals.

What’s the best way to start losing weight?

The simple answer is good planning. Make sustainable changes you can see yourself sticking to in the long term. Any good low calorie meal plan should be rooted in the consumption of wholefoods or “real foods”. You should also limit your intake of processed foods and high calorie drinks such soft drinks and alcohol.

This could mean a complete overhaul of your intake, or depending on your current intake, some simple tweaking. The 3pm daily snacks many people indulge in can be swapped out for something healthy like fruit or yoghurt. Changes like this can be made here and there easily and make a huge difference.

Can I lose weight without exercise by monitoring calorie intake?

You can, but be sure to exercise caution. Weight loss largely stems from calories in vs calorie out. If your intake means you’re getting less calories than your body needs, then you’ll lose weight as a result of a calorie deficit.

This is where you must be vigilant, as leaving yourself with a calorie deficit that is too vast can make you feel tired, hungry and force you into old dietary habits. A calorie deficit of 200-500 calories per day could see you lose a healthy amount of around 0.25-0.5kg per week. A larger deficit may result in exhaustion and an inability to continue your weight loss journey.

Can I still gain muscle while on a low calorie diet?

Yes! In fact, it’s actually quite easy. Ensure your protein intake is increased to around 2-2.2 grams per kilogram of bodyweight each day. If this occurs while you are in a slight calorie deficit (around 10% less than your daily calorie requirements), you can achieve a gradual loss of weight over time, while still having the protein stores available to gain muscle mass.

However, significant calorie deficits during periods of high protein intake can result in difficulty in maintaining a balanced diet. This may cause you to miss out on key nutrients required to keep your energy levels high and important nutrients such as gut friendly fibre.

How do I stop feeling so hungry while trying to lose weight?

During periods of weight loss, hunger can often be driven by essentially starving your body for periods of time. This means your body isn’t getting enough fuel and often stems from a diet low in protein and fibre. Meals rich in wholefood sources of protein and fibre can minimise cravings at regular intervals throughout the day. This includes things such as animal or plant-based protein and fibre-rich foods such as vegetables and wholegrains.

Tip: Instead of going for processed snack foods in the afternoon, as many people do, try to focus on wholefoods instead.

How can I keep weight off once I’ve lost it?

The most difficult part of sticking to a weight loss regime appears to be keeping on top of nutrition. Extreme, quick fix weight loss plans support only weight loss and don’t support things like nutrient intake. This can see dips in physiological and mental health and a return to old, unhealthy habits.

Wholefoods (and eating them often) are the key to sustainable, nutritious weight loss. High fibre food groups such as fruit and vegetables are key. You should also eat a range of protein types - from animal to plant-based. This will ensure you feel full and energised throughout the day while receiving all the necessary nutrients you need.

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Low Calorie Meals

Low Calorie Meals

16 Items - $129.95

Low Calorie Shred Pack

16 Items - $129.95

Low Calorie Shred Pack

Low Calorie Menu

Low Calorie Menu

Ryan Pinto

Head Nutritionist & Dietitian

Our Nutritionist Says...

Our Nutritionist Says...

Sustainable routines are based on 3 key pillars:

Check out our tasty low
calorie meals

Check out our tasty low
calorie meals

FAQ

MENU BUILDER

Goal Based Plans

MEAL PACKS

Low Calorie Meals

Low Calorie Meals

16 Items - $129.95

Low Calorie Shred Pack

16 Items - $129.95

Low Calorie Shred Pack

Low Calorie Menu

Low Calorie Menu

Ryan Pinto

Head Nutritionist & Dietitian

Our Nutritionist Says...

Our Nutritionist Says...

Sustainable routines are based on 3 key pillars:

Check out our tasty low calorie meals

Check out our tasty low calorie meals

FAQ

Check out our tasty low
calorie meals

Check out our tasty low
calorie meals