How it works

Prep meals backed by food science

Order now
  1. Figure out what you want to achieve: your personal health or fitness goal

    Food is fundamental to achieving your goals. Eat right and you’ll see the right results.

  2. Choose the package that will get you the results you want

    Our freshly prepared meal packages have been designed by our chefs to not only taste incredible, but using food science to help you get to where you want to be.

  3. Meals are then prepared with precision and packed for complete freshness

    Your meals are then created to your exact specifications needed to help you achieve your goal. They are packed expertly to guarantee their freshness.

  4. Your meals are delivered to your door

    Meals are then conveniently delivered to your home or at work - or wherever you need them!

Fitness is nutrition: eat and achieve

Our GoFiit meals are the perfect complement to your training and lifestyle, helping you to live better.

Chef preparing a Macronutrient rich fish steak ready for a GoFiit meal

What are macronutrients and why do I need to know about them?

Macronutrients are the building blocks of a healthy human body: proteins, carbohydrates and fats. They are where your calories come from. Each macronutrient serves a specific purpose in your body and should be consumed in the right amount for optimal health and body composition. That ‘right amount’ differs depending on you, your body and what you want to achieve.

Basically, macronutrients provide the energy and fuel you need to achieve your fitness goals.

You might’ve heard bad things about fats or carbohydrates in the media, but they are critical to your health. Having too much or too little protein, fats and carbs leads to poor function. You don’t feel good, your body doesn’t work at its best, and you don’t look food.

Total calories consumed are the most important factor when it comes to fat loss and body composition. But almost as important are the actual amounts of macronutrients you consume each day. You can eat the same number of calories in different combinations of protein carbs and fats and get significantly different results, most notably in your health!

Non-energy producing macronutrients

Proteins, fats and carbohydrates are your energy-giving macronutrients, but there are also non energy-producing macronutrients: fibre and water. These are essential for the body to function, but don’t give you energy.

Your body is not a calorie bank, it’s a chemistry lab!


Micronutrients are just as important as macronutrients, but you need them in much smaller quantities. They consist mostly of the vitamins and minerals your body needs to stay healthy. Some micronutrients are produced by your body, but the rest you have to get from the food you eat. That’s why you need to eat a wide ranging and well-balanced diet. No need for supplements if you get the diet right!

The minerals you need are all found in food, particularly dairy products, meat, nuts, fruit and vegetables. They combine with other atoms in the body and play a part in many processes that keep you healthy. The best known minerals are sodium, potassium, chlorine, calcium, phosphorus, sulphur, magnesium and iron.

Your body needs vitamins for growth and maintenance. All vitamins must come from our food apart from two: vitamin D which the body produces after exposure to the sun, and vitamin K2 which is produced by intestinal bacteria.

Vitamins are incredibly important. Vitamin A helps to grow and maintain hair, eyes, teeth, bones and soft tissue. Vitamin C is an antioxidant and helps keep the immune system strong. Vitamins are found in fruit, vegetables, peas, beans, nuts and some dairy products.

A selection of various seeds, vegetables, fruits and pulses full of Micronutrients

Other valuable micronutrients include Omega 3 and 6 fatty acids, essential amino acids and of course, fibre.

The body can’t make its own supply of Omega 3 and fatty acids. They are found in many oils, especially in oily fish like salmon, tuna, sardines and mackerel. These acids help build new cells, produce vital hormones and can reduce chronic inflammation.

Essential amino acids help to construct the proteins we need for several vital functions in the body – including building muscle! They are found in meat, apples, carrots, soy beans and peanuts!

And then there’s fibre. Fibre is sometimes described as a macronutrients because we need it in large amounts. But most of the fibre we consume cannot be digested and its main function is to make sure that waste is properly eliminated from the body. Fruit, vegetables, whole grains, seeds and nuts are all good sources of fibre. There is some evidence that small amounts of digestible soluble fibre can actually help regulate blood sugar and reduce cholesterol.



Small molecules that usually enter the body in combination with another atom and assist in a variety of processes. Examples include sodium, potassium, chloride, calcium, phosphate, sulfate, magnesium and iron. The body does not manufacture minerals, but they are found in a variety of foods – dairy, meat, nuts, fruits and vegetables. Not all foods have the same types and amounts of minerals; and too little or too much of any mineral is not healthy.


Molecules that the body cannot manufacture but needs for growth and maintenance, aside from Vitamin D and Vitamin K2. Vitamins are larger molecules than minerals. They are either fat-soluble (D, E, A, and K) or water-soluble (folate/folic acid, B series, and C). They have many functions in the body. Vitamins are most prevalent in fruits, vegetables, legumes and nuts; but some are also in meats and dairy. Similar to minerals, too little or too much is not good. Dietary supplements can also interfere with medications.

Omega Fatty Acids

These are the only fats that the body needs but cannot make. The two needed by humans are Omega 3 (alpha-Linolenic) and Omega 6 (Linoleic). They are used to make cell membranes and produce many hormones, and may also be capable of reducing chronic inflammation in the body and preventing disease. They are added to some foods but occur naturally in many oils, particularly fish oils.

Essential Amino Acids

These are the amino acids that the body cannot synthesize itself. The body can make some amino acids, but not all. Amino acids build protein, which has several roles in the body, including being one of the main structural units in our body. Over half of the amino acids we need have to be regularly consumed in food. We eat muscle (meat) to get the amino acids to build our own muscle, but we can also get essential amino acids from plant-based foods such as apples, carrots, soybeans and peanuts. Certain amino acids have also shown early signs of medicinal application – arginine may help many types of health conditions from heart failure to infertility.


Considered a macronutrient because it is needed in large amounts, but it is included here because it is an essential nutrient that the body cannot make. It is a very long molecule that gives plants structure, and it is prevalent in fruit, vegetables, legumes, whole grains, seeds and nuts. Most of the fiber we consume is insoluble and cannot be digested; however, this type promotes healthy digestive environments and elimination of waste. We also consume smaller amounts of soluble fiber, with emerging evidence that this type may help regulate blood sugar and lower cholesterol.