No More Grocery Games: Healthy Eating Made Easy

You can show up, throw weights around, and punish the treadmill while rocking your gear to your heart’s content — but if your diet’s a disaster, your gym gains are going nowhere. The age-old diet vs. exercise debate for fitness continues to stir strong opinions, but the evidence still leans heavily toward diet as the game-changer.

But we get it. After a gruelling session, it’s all too tempting to reward yourself with a takeaway, a ready meal, or a quick grab-and-go supermarket haul for convenience. But if you really want your hard work to pay off, it’s time to start eating smart.

Don’t worry — we’ve got you covered. We’ll show you what should be in your fridge to help you drop weight, build muscle, and make all that gym time worth it. And to make things even easier, we’re sharing some simple gym meal ideas inspired by our high-protein meal boxes, so you can fuel up without the hassle.

5 simple foods to build a better body

1. Chicken 

   Packed with lean protein, chicken breast is a staple for muscle growth. It’s low in fat and loaded with amino acids essential for repairing and building muscle tissue. Simply grill or bake it, and pair it with veggies and rice for a classic post-workout meal.

2. Eggs 

   Eggs are a great source of high-quality protein and healthy fats. They’re also packed with vitamins and minerals that support overall health and energy levels. Make an omelette or add boiled eggs to your salads or sandwiches for a quick protein boost throughout the day.

3. Oats

   Oats are a fantastic source of complex carbs, giving you steady energy for your workouts. Plus, they’re full of fiber, which helps keep you full and satisfied. Make a hearty breakfast by combining oats with protein powder, almond milk, and a few berries for a perfect start to your day.

4. Salmon

   Salmon is loaded with protein and healthy omega-3 fats, which help with muscle repair and reduce inflammation after a tough workout. Bake it with a little lemon and herbs, or add it to your salad for a nutrient-packed meal.

5. Almonds

   Almonds are full of healthy fats, protein, and fiber, making them great for muscle recovery and keeping you full. Grab a handful as a snack between meals or toss them into your morning smoothie for a little crunch and extra nutrition.

3 high-protein gym meal ideas

After a solid workout, your body needs the right fuel to recover, rebuild, and feel energised again. Here are three tasty, high-protein gym dinner ideas — each one is packed with the nutrients you need to keep your muscles happy and your taste buds satisfied.

Check out our full range of meal plans for fitness training and find your next post-gym favourite.

1. Sage chicken with cinnamon sweet potatoes and tenderstem broccoli

424 calories | 37g protein | Serves 2

Chicken lovers, rejoice! Packed with protein, healthy carbs, and fibre, this meal is perfect for post-workout recovery. Follow the instructions or have it delivered fresh and ready.

Ingredients

• 2 boneless, skinless chicken breasts

• 1 tsp dried sage (or a few fresh sage leaves, chopped)

• 1 tbsp olive oil

• 2 medium sweet potatoes, peeled and diced

• 1/2 tsp ground cinnamon

• 200g tenderstem broccoli

• 240ml chicken stock

• Salt and pepper, to taste

Method

1. Preheat your oven to 180°C.

2. Rub the chicken breasts with olive oil and sprinkle with dried sage, salt, and pepper.

3. Heat a non-stick pan over medium-high heat and sear the chicken for about 2-3 minutes per side until golden brown. Then transfer the chicken to the oven and bake for 15-20 minutes, or until cooked through (internal temperature should reach 75°C).

4. While the chicken is cooking, bring a large pot of water to the boil. Add the diced sweet potatoes and cook for 10-12 minutes, or until tender when pierced with a fork.

5. Drain the sweet potatoes, then return them to the pot. Sprinkle in the cinnamon and mash them until smooth. Add a little butter or olive oil if desired for extra richness. Season with salt and pepper to taste.

6. In the same pot you used for the sweet potatoes, bring water to the boil again. Add the tenderstem broccoli and cook for 3-4 minutes until bright green and tender. Drain and set aside.

7. In a small saucepan, heat the chicken stock over medium heat. Once it’s simmering, stir in the butter, if using, and whisk until the broth thickens slightly, about 2-3 minutes. Season with salt and pepper to taste.

8. Plate the mashed cinnamon sweet potatoes, tenderstem broccoli, and cooked chicken. Drizzle the gravy over the chicken and serve.

2. Hoisin beef noodles & Asian cabbage

450 calories | 38g protein | Serves 2

​​Craving something on the richer side? Try our hoisin beef noodles. Packed with protein, carbs, and fibre, it’s the perfect post-workout meal. It’s quick to make and full of flavour, or you can skip the cooking and leave the meal prep to us.

Ingredients

• 250g lean beef (such as sirloin or stir-fry beef)

• 2 tbsp hoisin sauce

• 1 tbsp soy sauce

• 1 tsp sesame oil

• 1 garlic clove, minced

• 1 small onion, thinly sliced

• 1 medium carrot, julienned (cut into thin strips)

• 150g egg noodles (or any noodles of your choice)

• 1 tbsp vegetable oil (for stir-frying)

• 1/2 tsp crushed red pepper flakes (optional, for heat)

• 2 spring onions (scallions), sliced

• 1 tbsp sesame seeds (optional, for garnish)

• Fresh coriander (optional, for garnish)

Method

1. Slice the beef thinly against the grain. If using a steak, you can freeze it for 30 minutes before slicing to make it easier to cut into thin strips.

2. In a bowl, combine the hoisin sauce, soy sauce, sesame oil, and garlic. Add the sliced beef to the marinade and mix well. Let it sit for 10-15 minutes to absorb the flavours.

3. While the beef is marinating, cook the egg noodles according to the package instructions. Once cooked, drain and set aside.

4. Heat the vegetable oil in a large wok or non-stick frying pan over medium-high heat. Add the sliced onion, julienned carrot, and crushed red pepper flakes (if using). Stir-fry for 3-4 minutes until the vegetables are softened but still crisp.

5. Push the vegetables to one side of the pan. Add the marinated beef to the pan and cook for 2-3 minutes, stirring occasionally, until the beef is browned and cooked through. Add the cooked noodles to the pan with the beef and vegetables. Toss everything together to combine, ensuring the noodles are coated with the sauce.

6. Remove the pan from the heat and serve the noodles in bowls. Garnish with sliced spring onions, sesame seeds, and fresh coriander.

3. Salmon pesto pasta

560 calories | 40g protein | Serves 2

This salmon pesto pasta is packed with protein, healthy fats, and carbs, making it perfect for a post-workout refuel or a satisfying dinner.

Ingredients:

• 2 salmon fillets (about 150g each)

• 200g pasta (penne or spaghetti)

• 2 tbsp pesto (store-bought or homemade)

• 1 tbsp olive oil

• 1 garlic clove, minced

• 1/2 tbsp lemon juice (optional)

• 1 tbsp grated Parmesan cheese (optional, for garnish)

• Salt and pepper, to taste

• Fresh basil (optional, for garnish)

Method:

1. Bring a large pot of salted water to the boil. Add the pasta and cook according to the package instructions, usually about 10 minutes, or until al dente. Once cooked, drain and set aside, reserving a small amount of pasta water. 

2. While the pasta cooks, heat the olive oil in a non-stick pan over medium-high heat.

3. Season the salmon fillets with salt and pepper on both sides. Place them skin-side down in the pan and cook for 4-5 minutes on each side, or until cooked through and easily flaked with a fork.

4. Once cooked, remove the salmon from the pan and set aside.

5. In the same pan, add the minced garlic and cook for about 30 seconds until fragrant.

6. Add the pesto to the pan and stir to warm it through. If the pesto is too thick, add a small splash of the reserved pasta water to loosen it.

7. Flake the salmon into bite-sized pieces and add it to the pan with the pesto sauce. Toss the cooked pasta into the pan and mix until everything is well combined and coated in the pesto.

8. Divide the pasta into bowls and garnish with a squeeze of lemon juice, Parmesan cheese, and fresh basil.

Experience the science of strength with FuelHub

Getting the right food after a workout is key to helping your body recover, grow, and get stronger. But let’s face it — not everyone has the time or energy to cook healthy meals every day. That’s where FuelHub comes in. 

Our meal boxes are crafted to fuel your body’s needs for muscle recovery and optimal performance, all without the stress of grocery shopping or meal prep. Delivered fresh and ready to eat in just 3 minutes, simply grab a meal and focus on what matters — your fitness journey. Explore our full fitness training menu here.