Enter your training sessions and your meals for the week. You see straight away how much protein, carbohydrate and energy our dishes cover, day by day.
Add the activities of a usual week, with their length and how often you do them. You place them on your week in the next step.
Your sessions and five meals a day at their usual times, all from merciChef. Move each one to when it happens, remove the meals you skip, and mark those you provide yourself: we count them at the values you give, or at an everyday meal.
Fill in your profile to see what we cover.
After checkout the profile becomes part of your routine: change your training, your week or the supplements, the delivery day and how often we deliver, or pause, whenever you like.
Your plan follows the reference methods of sports nutrition, applied to your weight and to each of your sessions. We then choose, from our upcoming menus, the dishes that best cover these needs.
Resting metabolismMifflin-St Jeor equation×1.4active everyday life+Your sessions(METs − 1) × kg × hours=Energy for the dayin kcal, day by day
Resting metabolism comes from your weight, sex, age and height. Each session counts at its intensity in METs, from the 2024 Compendium of Physical Activities, minus the resting energy already counted.
By sport. Within each range, the value rises with your training, from 3 to 12 hours a week.
They follow each day's load: an hour of hard effort (8 METs or more) counts in full, a gentler session or strength work counts less. Fat provides 20 to 35% of the energy.
We time your dishes and snacks to match. For strength work only the 'after' guide applies; light activity needs none.
Sources: Mifflin et al., 1990; Herrmann et al., Compendium of Physical Activities, 2024; Thomas et al., ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada, 2016; Jäger et al. and Kerksick et al., International Society of Sports Nutrition, 2017.
A guide for healthy adults, not medical advice. If you have a medical condition or specific goals, speak to a doctor or a sports dietitian.
My life has become so much easier thanks to Powermeals :-) I look forward to receiving their healthy and delicious meals every week! I highly recommend signing up for a great way to improve your health and save you time as well as energy in the kitchen. Every week you get to choose between a variety of nutricious and perfectly balanced meals. Wether you are vegan, vegetarian or lactose intolerant or have any other specific dietary needs, Powermeals has the answer to your choice. A big THANK YOU to the efficient and friendly Powermeals Team!
Honestly a life safer for us. We relied heavily on merciChef meals to ease our lives at home when dealing with a newborn baby. Yes the website is a bit finicky sometimes, but the food in general is high quality and tastes good (just season it to your taste!) Thank you for the yummy meals!
I have been a customer for 6 years and I would highly recommend. The weekly choices are varied and as someone who exercises a lot it is great to have tasty and nutritious food on my plate in 3 minutes!
We’ve been using Merci Chef every week for nearly three years now and are very happy with the service. The food is great – fresh, varied from week to week, good value, and with plenty of attention paid to allergies and dietary requirements. The customer service is excellent too: responsive, helpful, and always willing to sort things out when there’s a question. There are a few competitors appearing on the scene these days, but we’re sticking with Merci Chef all the way. Highly recommended!
We're loving merci Chef! It's a reasonable minimum order and the platform is simple. The reason I chose it, as there are quite a few, is the variety of styles of meals. We're a family with young kids and so for just the adults we like to eat more adventurous but there are options each week that our kids will plausibly eat full portions of as well and that makes such a difference. Secondly - the a la carte option is a game changer. Because while often our kids won't eat the whole meal, they'll likely eat some of it and that allows me to tailor to our families tastes. I also love that there's not huge amounts of packaging. So good - thank you!
At merciChef, the dishes are prepared so that all you have to do is reheat them, but here the approach is truly innovative.
Dishes from our upcoming menus, with their values for the whole portion, in 400 g or 500 g.
Portion · 400 g
| Energy | 520.4 kcal |
|---|---|
| Fat | 28.7 g |
| of which saturates | 3.4 g |
| Carbohydrates | 19.1 g |
| of which sugars | 7.3 g |
| Fibre | 9.6 g |
| Protein | 40.7 g |
| Salt | 1.7 g |
Portion · 400 g
| Energy | 554.7 kcal |
|---|---|
| Fat | 31.2 g |
| of which saturates | 8.4 g |
| Carbohydrates | 20.0 g |
| of which sugars | 12.4 g |
| Fibre | 6.7 g |
| Protein | 41.6 g |
| Salt | 3.1 g |
Portion · 500 g
| Energy | 766.7 kcal |
|---|---|
| Fat | 33.9 g |
| of which saturates | 9.4 g |
| Carbohydrates | 54.5 g |
| of which sugars | 10.5 g |
| Fibre | 8.0 g |
| Protein | 55.4 g |
| Salt | 3.4 g |
Recipe examples from our next weekly menus, using current product data. Rounded values per portion, not menu-wide averages. Recipes and availability change; current product details and labels take precedence.
Order with no minimum term, up to six days before delivery, or two days before for dishes in stock. Choose your products yourself, or let us make the selection for you.
Chef Anthony Strebler and his team prepare your dishes in Switzerland, with gentle cooking.
To your home or office, whether you’re in or not, we deliver anywhere in Switzerland, Monday to Thursday.
About 3 minutes in the microwave, straight in the tray. In the fridge, the dishes keep for up to 7 days.
Return or reuse your delivery box. Choose between one-off and recurring orders, at the frequency of your choice. Add your holidays, skip a week or change your delivery day.
