• High in lean protein

  • High health-star ratings

  • Optimised for definition

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It's easy to begin with a bundle

To get you started, sculpt bundles are filled with our most popular sculpt meals. Swap them for your own favourites if you wish.

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Body sculpting meals made better 

Protein-packed and calorie-controlled 

Meet your protein needs without blowing your daily calorie budget.

We don’t add preservatives

Meals are chef-made from minimally processed ingredients and delivered fresh.

We make good choices for you 

Calorie-controlled and healthy too, with good fats, carbs and protein.

You’ll never get bored

A generous menu so you can go weeks without eating the same thing twice.

Stay on track, get results with less work

All you do is focus on hitting your targets.

  • ★★★★★

    "Good value and good qualityfood. Good size meal for not overeating in the sculpt plan."

    Grace K., South East Queensland, QLD

  • ★★★★★

    "I order from the body sculpt menu and the meal sizes are perfect! They are filling and delicious!"

    Jenn B, South-Eastern Region, NSW

  • ★★★★★

    "I follow the sculpt meals, well balanced, filling and quick and easy to have on the go."

    Meganc24

  • ★★★★★

    "Have been buying thesculptmeals for some time now.Love the Miso salmon, the type of meals I never thought I'd get from a ready made meal company!"

    Tammy

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I’ve been using the Sculpt Meal Bundle from MACROS for several weeks and it has been a game-changer for my busy lifestyle. These dietitian-designed meals are perfect for anyone looking to lose body fat and reveal muscle. The macro-optimised meals designed to be lower in calories and carbs, delivered right to your door makes adhering to your diet effortless. I highly recommended MACROS for anyone time-poor and serious about fitness and healthy eating!

Kamilah Nguyen-Vu

@glow.kam

The nutrition basics of getting lean and defined 

By Marianne Hudson, Dietitian, MACROS

Know your calorie and macro needs 

Managing your calorie intake and the macronutrients your energy is coming from is the most important mechanism for fat loss. It’s important to know your daily goals and to plan your diet accordingly. 

Compensate for muscle loss  

It’s not always possible to control where your body loses fat from. As you lose weight your body will lose fat and muscle. Ensure you have a strong training regime to complement your diet, this can ensure you minimise muscle loss. 

High protein is critical  

You need protein to build and maintain muscle mass. Ensure your diet is rich in lean protein and take steps to understand how much you should be consuming each day to hit your goals. 

You need to do resistance training  

Diet plays a big role, but exercise is equally important. Ensure you include regular resistance training for muscle growth and repair. It will help to reduce any muscle loss as you lose weight to shed fat.

Here's how easy it is

  • Choose your favourite dishes

    New meals added every season

  • Meals arrive fresh nationwide

    Express delivery in metro areas

  • Ready to heat and eat!

    Tasty weight loss meals always 3 mins away

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start your journey

FAQs

What is the best macronutrient ratio for losing fat and gaining muscle? 

To lose fat and gain muscle you will generally need a diet that emphasises a high protein intake, moderate carbohydrates, and healthy fats. While the exact ratio will vary based on individual needs, a common guideline is:

Protein:
30-40% of total daily calories

Supports muscle preservation and growth, particularly crucial when in a caloric deficit.

Source your high quality protein from lean meats, fish, eggs, dairy, legumes, and plant-based proteins.

Carbohydrates:
30-40% of total daily calories

Provides energy for workouts and recovery. Carbs should be timed around exercise to maximize performance and muscle recovery. Whole grains, fruits, vegetables, and legumes can be excellent nutrient dense sources of carbs.

Fats:
20-30% of total daily calories

Essential for hormone production and overall health. Healthy fats from nuts, seeds, avocados, olive oil, and fatty fish should be included in moderation.

It’s important to adjust these ratios based on your own personal responses, activity levels, and specific goals. Consulting with a nutritionist or dietitian can provide a more personalised approach.

How can I create a caloric deficit to lose fat without losing muscle? 

The key to preserving muscle as you lose fat is lose weight gradually as you increase your protein intake and undertake resistance training.

Keep your calorie deficit small at about 300-500 calories per day. This slower rate of weight loss helps preserve muscle mass while losing fat.

At the same time, consume 0.8 - 1.5 grams of protein per kg of body weight, speak with your dietitian to understand what your personal protein intake should look like. High protein intake supports muscle repair and growth, especially during caloric restriction. Look for lean meats, fish, eggs, dairy, legumes, and consider protein supplements if necessary.

Include healthy fats (avocados, nuts, seeds, olive oil) and complex carbs (whole grains, vegetables, fruits) in your diet. This ensures you get essential nutrients while maintaining energy levels and overall good health. Avoid extremes and don't drastically cut carbs or fats; instead, find a balance that maintains energy levels and supports overall health.

Prioritise resistance training to maintain and build muscle. Aim for at least 3-4 sessions per week and remember to continuously challenge your muscles by gradually increasing weights or resistance in your workouts.

Why am I gaining weight while strength training? 

Gaining weight while strength training is a common and often misunderstood phenomenon, and is often due to muscle growth, water retention, and the body’s natural inflammatory response.

Muscle is denser and weighs more than fat. Strength training can lead to increased lean muscle mass, which can appear as an increase in overall weight even as you lose fat. And because strength training causes small tears in muscle fibers, which leads to inflammation as part of the healing process, you may see temporary weight gain due to increased water and blood flow to the muscles.

And of course, there may be nutritional factors. You may be eating more to fuel your workouts, which can lead to weight gain if you consume more calories than you burn, even if some of those calories are being used to build muscle.