Chef-prepared nutrition · Menu v1.1 · Autumn 2026

The Prep
Menu.

High protein, real carbs and clean fats — weighed to the gram and built around your macros, your training and your restrictions.

Build your plate →See subscriptions
Overhead plate of sliced sirloin steak with charred sweet potato and broccolini on a dark board
Protein per plate32–69 g
PortionsGram-weighed
Plans6–21 / week
DietsOmni · Veg · Vegan
01 — Build your own

One protein. One carb.
One fat. Two greens.

Every plate starts as components, never a locked recipe. Set your diet and restrictions first — anything that doesn't fit is removed from the board. Macros recalculate as you build.

Diet
Portion
Restrictions — combine as many as you need, free
A

Protein

Choose 1 · upcharges shown
B

Carbohydrate

Choose 1 · included
C

Healthy fat

Choose 1 · included
D

Vegetables

Choose 2 · 2/2 selected
E

Sauce

1 included · extra $1.50
02 — Signature plates

The standing rotation.

Twelve chef plates, each weighed, sealed and labelled with a full macro panel. Order as-is or use any one as a starting point — every component can be swapped.

12 plates
Chimichurri Sirloin & Charred Sweet Potato

Chimichurri Sirloin & Charred Sweet Potato

Steak +$3.50

170 g sirloin · 220 g sweet potato · 120 g broccolini · olive oil

KCAL680
P58g
C48g
F26g
GFDF
Smash Burger Bowl

Smash Burger Bowl

Signature

170 g 90/10 beef · 220 g roasted potato · lettuce, tomato, pickle · yogurt sauce

KCAL600
P45g
C50g
F25g
GFNF
Steak & Egg Power Bowl

Steak & Egg Power Bowl

Steak +$3.50

140 g sirloin · 2 eggs · 200 g sweet potato · wilted spinach · ghee

KCAL620
P61g
C42g
F21g
GFNF
Lamb Kofta, Turmeric Basmati & Charred Carrots

Lamb Kofta, Turmeric Basmati & Charred Carrots

Lamb +$4.00

150 g lamb kofta · 180 g basmati · 120 g carrots · tahini yogurt

KCAL720
P38g
C66g
F33g
GF
Herb Chicken, Garlic Mash & Green Beans

Herb Chicken, Garlic Mash & Green Beans

Signature

200 g chicken breast · 220 g garlic mash · 120 g green beans

KCAL610
P69g
C46g
F15g
GFNF
Harissa Chicken & Chickpea Couscous

Harissa Chicken & Chickpea Couscous

Signature

180 g chicken · 120 g chickpeas · 150 g couscous · roasted peppers

KCAL640
P58g
C55g
F18g
DFNF
Greek Chicken, Lemon Rice & Tzatziki

Greek Chicken, Lemon Rice & Tzatziki

Signature

190 g oregano chicken · 180 g lemon rice · cucumber-tomato · tzatziki

KCAL620
P62g
C52g
F18g
GFNF
Miso-Ginger Salmon, Coconut Rice & Bok Choy

Miso-Ginger Salmon, Coconut Rice & Bok Choy

Seafood +$3.50

160 g salmon · 180 g coconut rice · 130 g sesame bok choy

KCAL620
P41g
C48g
F28g
GFDF
Halloumi & Chickpea Bowl

Halloumi & Chickpea Bowl

Plant

80 g seared halloumi · 130 g chickpeas · quinoa tabbouleh · herbs

KCAL720
P34g
C60g
F27g
VEGGF
Crispy Tofu Katsu, Coconut Rice & Slaw

Crispy Tofu Katsu, Coconut Rice & Slaw

Plant

180 g crispy tofu · 180 g coconut jasmine rice · 120 g pickled slaw · sesame katsu

KCAL670
P37g
C78g
F23g
VEGANDF
Lentil & Roasted Squash Stew, Farro

Lentil & Roasted Squash Stew, Farro

Plant

250 g lentil-squash stew · 150 g whole-grain farro · greens

KCAL640
P32g
C86g
F14g
VEGANDF
Garlic-Chili Shrimp & Jasmine Rice

Garlic-Chili Shrimp & Jasmine Rice

Seafood +$3.50

180 g shrimp · 180 g jasmine rice · asparagus · olive oil

KCAL560
P44g
C56g
F16g
GFDFNF

Plant plates take a tofu, tempeh or pea-protein boost at no charge to reach 40 g+ protein. Macros are estimates (±10%) at 1× portion from raw ingredient weights and USDA values; your build is recalculated to your targets at onboarding.

03 — Subscriptions

Meals per week,
priced to commit.

Billed weekly in four-week blocks. Pause up to 8 weeks without losing your rate, swap any plate up to 72 hours before prep day. Rates locked for 12 weeks from sign-up.

Every tier: any split of meat, seafood and plant plates.

Starter

6 meals / week · $16.50 per meal
$99.00/ week
$396.00 per 4-week block
  • Any 6 plates, any split
  • 1 macro preset · 1 restriction set
  • Delivery $9.95 / wk
Entry rate
Most chosen

Core

10 meals / week · $15.50 per meal
$155.00/ week
$620.00 per 4-week block
  • Free cold-chain delivery
  • Free macro consult + recalibration
  • 1 free add-on per week
  • 2 restriction sets
Saves 6.1% per meal vs Starter

Performance

15 meals / week · $14.50 per meal
$217.50/ week
$870.00 per 4-week block
  • Free delivery, twice weekly
  • Free portion scaling to 1.25×
  • 2 free add-ons per week
  • Priority steak / lamb allocation
Saves 12.1% per meal vs Starter

Full Week

21 meals / week · $13.50 per meal
$283.50/ week
$1134.00 per 4-week block
  • Free delivery, 3 drops / wk
  • Dedicated prep contact
  • Quarterly body-comp review
  • Best per-meal rate
Saves 18.2% per meal vs Starter
Steak plates / wk
0+$3.50 ea
Lamb plates / wk
0+$4.00 ea
Seafood plates / wk
0+$3.50 ea
Core · 10 meals$155.00 /wk

$15.50 per meal · $620.00 per 4-week block

04 — No subscription

Sets of three.

Try before you commit, or top up between drops. Three sealed plates, same or mixed, one-time purchase. Convert to a subscription within 14 days and your set is credited toward week one.

01

Plant set

Any three vegetarian or vegan plates.

$51$17.00 / meal
02

Signature set

Chicken breast, ground beef or egg plates — any mix.

$57$19.00 / meal
03

Premium set

Steak, lamb, salmon or shrimp — upcharges already folded in.

$72$24.00 / meal
04

Mixed set

Any three plates across tiers; premium upcharges apply per plate.

from $57$19.00 / meal

Sets ship on the next prep day — $12.50 flat cold-chain delivery or free pickup. Order 4+ sets at once and delivery is waived.

Add-ons
Extra protein+50–60 g steak, lamb, chicken or beef$5.50
Extra carb+100 g rice, potato or sweet potato$2.00
Extra vegetables+100 g, any from the board$2.00
Extra sauce or dressing$1.50
Breakfast addEgg & steak bowl or protein oats$3.00
How it runs

Intake. 15 minutes — goal, bodyweight, training week, allergies, dislikes, texture preferences.

Approval. We send your macro sheet and plate list before anything is cooked.

Cut-off. Thursday 20:00 for the following week's prep.

Prep day. Cooked, blast-chilled and sealed within 4 hours. 5-day fridge life, freezer-safe.

Adjust. Swap any plate, any week. Recalibrate macros free, any time.

05 — Dietary & macros

Built for your
body, not a template.

Restrictions combine freely and cost nothing. Macro targets are set at onboarding from bodyweight, training load and goal — and recalculated whenever your goal changes.

Restrictions we accommodate

One set included free; combined sets (e.g. GF + DF + NF) are also free. Full ingredient sheets with every plate.

Gluten-freeDairy-freeNut-freeSoy-freeEgg-freeSesame-freeLow-FODMAPLow-sodiumNo added sugarHalal-style sourcingNo porkNo shellfishNo red meatDiabetic-friendlyKeto / low-carb
Vegetarian & vegan plans

Vegetarian

Halloumi, paneer, eggs, Greek yogurt, chickpeas, lentils, quinoa, tofu, tempeh. 30–45 g protein per plate.

Vegan

Tempeh, tofu, lentils, chickpeas, optional seitan, pea protein. 32–45 g protein. No dairy, egg or honey.

Mixed

Any split in one subscription — e.g. 7 meat + 3 plant plates a week, priced on the standard tier.

Macro presets — starting points, tuned to you

Cut

1,600–1,800 kcal
P 40%C 30%F 30%

Recomp

2,000–2,200 kcal
P 35%C 40%F 25%

Performance

2,400–2,700 kcal
P 30%C 50%F 20%

Gain

2,800–3,200 kcal
P 30%C 50%F 20%

Allergen & cross-contact notice. Plates are prepared in a single commercial kitchen that handles wheat, dairy, eggs, fish, shellfish, soy, peanuts, tree nuts and sesame. We run dedicated prep windows, sanitised stations and colour-coded utensils for declared allergies, but cannot guarantee the absence of trace cross-contact. Severe-allergy clients should contact us before subscribing so we can confirm feasibility plate by plate.