How much should I be prepping?

Use these portion guides from NZ Nutritionist Jake Campus to get started!

  • Female single protein serve: 110gramsThats over 4 serves in one pack.
  • Female single carb serve: 80- 100 grams of carbs - Thats over 4 serves in one pack
  • Male single protein serve: 150grams protein serve - Thats 3 serves in one pack.
  • Male single carb serve: 100- 120 grams of carbs - Thats over 4 serves in one pack!

Just add salad and vegetables!

Nutrition is different for everyone but these starting portions are a good average serve.


What is Prep’d?

Tasty pre-made packs of pre-prepared, precooked, protein, carbohydrates and greens. Designed by nutritionist - cooked by chefs.

How do you use Prep’d packs?

Trust us when we say the hard work is done – with the meal staples already pre-cooked you can either keep your meals simple by heating your favourite Prep'd combos – and eat


Level up by adding your meal staples to your favourite foods and create amazing dishes minus the prep time.
See our recipes to see how your Prep'd can transform!

What's a standard Prep'd portion?

Everyone is different! Portions are personal depending – how many you are feeding, who are you feeding, children vs adult, if you are on a weight loss journey or just eating a healthy balanced lifestyle?!

Our guidelines below are a good average for portions and should you have a goal you can seek further help through our nutrition team.

Can I mix and Match Packs?

With Prep’d you can just purchase our protein packs, just our veggies – whatever floats your boat! We will recommend specific combos that work well but the idea of Prep’d is you are customising and creating meals to work for you.

How do I store my meals?

Once you have received your Muscle Fuel order store them in the refrigerator as soon as possible.

We recommend storing your meals in the refrigerator to ensure freshness, however, if freezing your meals is also possible.

How do I reheat my meals?

From fresh: Pierce the top lid with a fork or peel a corner and microwave for 2-3 minutes depending on the meal.

From frozen: For best results defrost the meals in the fridge overnight then microwave on high for 2-3 minutes. If you are reheating from frozen, defrost in the microwave for 4 minutes then heat on high for 2-3 mins

Due to varying microwave wattages, some microwaves may require slightly more time to heat each meal.

What do I do with the packaging?

Although we don’t take back any of the packagings, most of it can be recycled.
TRAYS: Your individual meal trays can be recycled in your weekly plastic recycling collection.
BOX: The cardboard box can be broken down and put out for recycling.
ICE PACKS: The ice packs can be cut open, with it’s non-toxic filling it’s safe to empty down the sink & recycle the plastic with your soft plastics.
WOOLCOOL: Once removed from its lining, (which can also be recycled with soft plastics) is biodegradable & compostable.


What are the cut off times for delivery?

The day for delivery will be dependent on the option that you have chosen and if you have ordered before the cut off time.
Cut off times are:

Tuesday delivery - Order before 4pm Monday the previous week
Friday delivery – Order before 4pm Friday the previous week

If you miss the cut off time for that week, delivery will default to the chosen day the following week. For example, if you select Tuesday delivery but don’t place your order until Friday (which is after the cut off) you will not receive your meal until the following week.

What if I want to cancel my order?

If you wish to cancel you must let us know as soon as possible, we are unable to cancel or refund orders that are cancelled out side of the following time frames.

Delivery Tuesday - Cancellation by Thursday 4pm
Delivery Friday - Cancellation by Monday 4pm

What if no one is home when the courier delivers?

Although it would be beneficial for you to be present for your delivery, our couriers are instructed to leave your order at the address whether someone is home to receive it or not.

If you live in an apartment building, couriers sometimes find it hard to complete a delivery. If there is access to your building and a safe place to leave, please be specific in your instructions on how to access the building.

If there is no access without you being present, we may have to look at an alternative address for delivery.

Can I request my order to be delivered on a specific day? What time will it arrive?

Muscle Fuel/Prep'd ONLY deliver on Tuesdays and Fridays. Unfortunately, we are unable to deliver outside of these days.

Because the deliveries are made by NZ Couriers who run their own schedule, we are unable to determine an exact delivery time.

When your order is picked up from our facility, an email will be sent to you with tracking details so you can check where your meals are at every step of the journey. We recommend that you keep an eye on this throughout the day.

How are the meals packed for delivery?

All meals are chilled and packed into a cardboard box with a solid ice pack and our Woolcool insulation technology. This packaging allows your meals to remain safe outside of the fridge for 24 hours.
The order is then picked up by the courier for an overnight or same day delivery.

Do you deliver to my address?

We deliver Nation-wide.

Unfortunately we are unable to deliver to rural addresses as our meals need to be delivered on an overnight service and rural courier can take up to 3 days to get to you!

We can have the order delivered to a drop point near your location for you to then pick up or an alternate address (such as work or family).

Please check your address on the New Zealand Couriers address checker before placing your order:

Can I change my delivery address?

If you need to change your shipping address for an order that has already been placed, please let the team know as soon as possible

Due to the large volume of orders we produce, we may have a difficult time locating your order to make the changes you require. We will try our best but cannot guarantee we can alter your address if your delivery is already with the courier.

How much does delivery cost?

The price is determined by how many meals you order and where in New Zealand it’s being delivered to.
This is all calculated for you at checkout.


How do I select my meals each week?

Once you have signed on to any subscription and have received your first weeks worth of meals, all you need to do to change your selections for the weeks following is login to your account via the link in the top right of the homepage.

After logging in you will be take to your profile. From here select 'Manage subscriptions' then click 'Manage Upcoming Orders'.

Choose which order you would like to change then pick your meals from our menu and proceed to the checkout to confirm your order.

You need to make your meal selections PRIOR to your next payment being taken.

When are subscription meals delivered and when do I need to change my meals? 

Cut off times for subscriptions are:

Tuesday delivery – make meal selections before midnight previous Monday
Friday delivery– make meal selections before midnight previous Thursday

What happens if I don't select my meals for the next week?

If you forget to make your meal selections for your next delivery, don't stress, we'll just send you the same meals as you had the week prior.

Can I put my subscription on hold?

If you are going away or are unable to receive an order you can pause your orders by logging into your profile and selecting the orders you would like to pause.

You cannot pause your order after the cutoff times outlined above. The company policy is a maximum 3 week hold period.

If you need to hold any longer we recommend just cancelling the meal plan and starting a new one when you return.

Can I combine shipping with someone else?

Yes absolutely. You will only pay for shipping once if two deliveries are going to the same address. Contact us if you wish to do this and we will set this up for you

Do I need to create an account on this website? 

Absolutely! In order to be able to change your meals and manage your subscription you must make an account.

Is there a fee for cancelling my subscription?

Nope! There is no penalty for cancelling your subscription.

If you would like to cancel your subscription log into your profile then select cancel subscription.

Cancellations must be made before your order cutoff as outlined above. We are unable to accept cancellations after this point.


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