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What are we prepping for?

LIFESTYLE
CHEESEBURGER BOWL

CHEESEBURGER BOWL

$16.00

Classic American comfort, reimagined clean

399.0g serving
36.5 632.0 399.0
LIFESTYLE
BUFFALO CHICKEN MAC & CHEESE

BUFFALO CHICKEN MAC & CHEESE

$16.00

Bold buffalo heat meets velvety mac — a fiery, protein-packed comfort bowl built for serious appetites

372.0g serving
40.8 558.0 372.0
LIFESTYLE
CREAMY CHICKEN & RICE

CREAMY CHICKEN & RICE

$16.00

Tender chicken breast bathed in a silky cream sauce, nestled over perfectly steamed rice

364.0g serving
40.5 575.0 364.0
LIFESTYLE
Lasagna Pasta Bake

Lasagna Pasta Bake

$16.00

Rich tomato, slow-cooked lean beef & melted cheese, layered to perfection — lasagna the way it should be

370.0g serving
35.5 633.0 370.0
LIFESTYLE
Butter Chicken

Butter Chicken

$16.00

Slow-marinated chicken breast in a rich, spiced tomato-butter sauce — aromatic, velvety, deeply satisfying

384.0g serving
32.8 507.0 384.0
LIFESTYLE
Garlic Steak Potato Bake & Sautéed Veg

Garlic Steak Potato Bake & Sautéed Veg

$16.00

Garlic-kissed diced beef, golden Agria potatoes & sautéed greens — a chef’s take on hearty comfort food

409.0g serving
38.6 588.0 409.0
LIFESTYLE
Smoked Brisket Mac & Cheese

Smoked Brisket Mac & Cheese

$16.00

Hickory-smoked brisket draped over creamy cheddar macaroni — bold, smoky, and unapologetically indulgent

363.0g serving
36.3 604.0 363.0
LIFESTYLE
Korean Chicken Noodles With Gochujang

Korean Chicken Noodles With Gochujang

$14.90

Tender Korean chicken, silky noodles & a fiery gochujang glaze — bold Seoul-inspired flavour in every bite

335.0g serving
38.9 453.0 335.0
Shepherd's Pie - End of Range

Shepherd's Pie - End of Range

$14.90

Slow-simmered beef & lamb in rich savoury gravy, crowned with golden, hand-piped creamy mashed potato

345.0g serving
32.8 521.0 345.0
LIFESTYLE
Thai Yellow chicken curry

Thai Yellow chicken curry

$16.00

Aromatic coconut-yellow curry with tender chicken, lemongrass & kaffir lime — a journey to Southeast Asia

385.0g serving
36.65 529.0 385.0
LIFESTYLE
Slow Cooked Satay Steak Noodles

Slow Cooked Satay Steak Noodles

$16.00

Melt-tender slow-cooked steak, silky noodles & a rich peanut satay sauce — comfort food with serious depth

370.0g serving
38.6 518.0 370.0
LIFESTYLE
Creamy Chicken Stroganoff

Creamy Chicken Stroganoff

$16.00

Succulent chicken breast in a light mushroom-garlic cream sauce — a refined classic, lighter than ever

365.0g serving
43.7 605.0 365.0
KETO / LOW CARB
Slow Cooked Pork & Pumpkin Mash - Low Carb

Slow Cooked Pork & Pumpkin Mash - Low Carb

$14.50

Enjoy a comforting and flavour-rich low carb, high protein slow cooked pork with pumpkin mash—the perfect...

Low Carb 340.0g serving
34.97 482.0 340.0
BREAKFAST
French Toast with Cream Cheese Sauce

French Toast with Cream Cheese Sauce

$9.00

A Healthy, Quick, Breakfast: French Toast with Cream Cheese Sauce Starting your day with a healthy...

20.13 297.91 -
BREAKFAST
Eggs Benedict Breakfast wrap

Eggs Benedict Breakfast wrap

$11.00

Breakfast Wrap: The Perfect Heat and Eat Solution Wake up to a delicious morning with our...

300.0g serving
27.0 475.0 300.0
BREAKFAST
Full Breakfast

Full Breakfast

$11.50

Start your day the hearty way with our Full Breakfast — a Kiwi classic packed with flavour and balance

28.43 410.37 -
Chefs Choice

Chefs Choice

$16.00

A random meal chosen by our chef!

- - -
KETO / LOW CARB
Cajun Chicken & Cauliflower Rice Low Carb

Cajun Chicken & Cauliflower Rice Low Carb

$14.50

Smoky Cajun-spiced chicken breast over light cauliflower rice — bold Southern flavour, without the carbs

Low Carb 320.0g serving
31.7 284.0 320.0
BREAKFAST
Spanish Chorizo Breakfast Wrap

Spanish Chorizo Breakfast Wrap

$11.50

Your new favourite breakfast has arrived! A tantalizing chorizo and egg breakfast wrap which is low...

252.0g serving
27.0 466.0 252.0
BREAKFAST
Peanut Butter Chocolate Overnight Oats

Peanut Butter Chocolate Overnight Oats

$9.00

Start your day right with our Low Cal High Protein Overnight Oats — a creamy blend...

30.06 479.82 -
BREAKFAST
Strawberry Jam Overnight Oats

Strawberry Jam Overnight Oats

$9.00

Low-Cal High-Protein Strawberry Jam Overnight OatsCreamy, protein-packed oats layered with naturally sweet strawberry jam for a...

30.15 422.25 -
KETO / LOW CARB
Meatlovers Pizza Bowl - Low Carb

Meatlovers Pizza Bowl - Low Carb

$14.50

All the bold, meaty flavour of a meat lovers pizza — loaded into a high-protein bowl, minus the crust

Low Carb 320.0g serving
28.2 342.0 320.0
KETO / LOW CARB
Tuscan Chicken 'Couscous' Low Carb

Tuscan Chicken 'Couscous' Low Carb

$14.50

Sun-drenched Tuscan chicken with cauliflower ‘couscous’, sundried tomatoes & spinach — Mediterranean, made light

Low Carb 320.0g serving
31.0 356.0 320.0
KETO / LOW CARB
Balsamic Slow-Cooked Beef with Pumpkin Low-Carb

Balsamic Slow-Cooked Beef with Pumpkin Low-Carb

$14.50

Premium NZ beef slow-braised in a rich balsamic glaze, served over silky pumpkin mash — keto...

Low Carb 320.0g serving
32.5 344.0 320.0
KETO / LOW CARB
Philly Cheese Beef on Cauli Mash - Low Carb

Philly Cheese Beef on Cauli Mash - Low Carb

$14.50

Enjoy a rich and satisfying Philly Cheese Beef on Cauli Mash

Low Carb 350.0g serving
33.1 379.0 350.0
Kiwi Lamb Roast - Family Kitchen

Kiwi Lamb Roast - Family Kitchen

$32.90

Enjoy a hearty and flavour-packed lamb rump meal for two, perfectly seasoned and cooked to deliver...

650.0g serving
83.7 804.0 650.0
KETO / LOW CARB
Beef Nasi Goreng - Low Carb

Beef Nasi Goreng - Low Carb

$15.50

Enjoy a bold and flavour-packed low carb beef nasi goreng with cauliflower rice—a healthier twist on...

Low Carb 320.0g serving
32.5 344.0 320.0

Preparing your box...

1000s Of Every Day Kiwis transforming their lives

See how real customers changed their lives with Meal Prep

Eden

Eden

Over 13kg Down!!

Having mealprepnz has made it so much easier, and I have two kids and a husband to cook for, which means I can cook tasty food without my weightloss goals placing limitations. Absolutely worth it!

Liam

Liam

How I Lost 38KG

Meal Prep provided me with nutritionally balanced, portion-controlled meals that made it easy to stick to my goals.

Sera

Sera

Meal Prep Success Story

Meal planning has been transformative in my weight loss journey. It aids in controlling portions, reducing impulsive eating, and ensuring a balanced intake of nutrients.

April

April

18kg Transformation

I’ve lost 18kg not through restriction, but by nourishing my body with delicious, balanced meals that made healthy eating effortless.

Wesley

Wesley

I have lost 10 KG in 4 months!

Thank you meal prep, I battle with consistency and since I started with meal prep I am very consistent with my diet as it is easy just to warm up the meals.

Hirini

Hirini

We are loving it. !!

Nutritional gains, Family Gains and Financial gains. We Both do CrossFit and already feeling stronger in the gym.

Ashwinkumar

Ashwinkumar

Delicious meals.

Healthy food which helped in fat loss and muscle gain.

Jurgen

Jurgen

Saves so much time and money

Over the 10 weeks I have lost weight while going to the gym and also has made it so much easier to stick to a healthy meal plan.

Carla

Carla

Lost weight and never felt hungry

You get such great service with MealPrep. I lost 4kg in the first 6 weeks of doing the "Cut" plan and never felt hungry.

Noah

Noah

I save an hour every night

I hate spending an hour and a half cooking and doing dishes. With meal prep i spend 2 minutes heating it up and do zero dishes. Life saver

Ava

Ava

Skin Cleared Up Completely

I struggled with acne for years. Three months of clean eating with Meal Prep and my skin has completely transformed.

Anahera

Anahera

Discovered New Favorite Foods

I was such a picky eater before. Meal Prep introduced me to foods I never would have tried, and now I love them!

Charlotte

Charlotte

Energy for My Kids

I used to be exhausted by dinner time. Now I have energy to play with my kids after work thanks to better nutrition.

Mia

Mia

Take out queen to health nut

I used to order takeout 5 nights a week. Now I'm eating clean, saving money, and feeling better than ever.

Benjamin

Benjamin

Easy Meals when injured

When i got injured at work, I had no energy to cook. These meals kept me nourished when I needed it most. Thank you.

New Zealand's #1 Meal Prep Service

High Protein Ready-Made Meals NZ: The Complete Guide to Eating Well Without the Effort

Whether you're trying to lose weight, build muscle, save time, or simply eat better — MealPrep.nz delivers chef-prepared, macro-optimised meals straight to your door, anywhere in New Zealand. No cooking, no counting, no compromise.

High Protein Ready-Made Meals NZ: The Complete Guide to Eating Well Without the Effort
35+
Meals on the menu
30g+
Protein per meal
NZ Wide
Nationwide delivery

Why Ready-Made Meals Are the Smartest Choice for Busy Kiwis

Life in New Zealand is busy. Between work, family, the gym and everything else, spending an hour cooking every night just isn't realistic for most people. That's where ready-made meal prep changes everything — you get food that's been professionally prepared, properly portioned and packed with the protein and nutrients your body needs, with zero effort on your part.

At MealPrep.nz, every meal is cooked fresh in our MPI-registered kitchen in Tauranga, snap-frozen to lock in flavour and nutrition, then delivered to your door in temperature-controlled packaging. You get restaurant-quality food with the consistency of a meal plan — and you just reheat and eat.

The snap-freezing process is what sets us apart from chilled meal prep services. Snap-freezing locks everything in at peak freshness, meaning your meals keep in the freezer for up to 3 months.

🏆 MealPrep.nz is an ACC-approved supplier (vendor number VBI718) — your meals may be eligible for funding through your ACC injury recovery plan.

MealPrep.nz ready-made meals NZ

Find the Right Meals for Your Goals

Not everyone eats for the same reason. That's why we've built our menu around different lifestyle goals — so whether you're cutting carbs, eating clean or just want a great meal after a long day, there's something here for you.

Lifestyle Meals
Lifestyle Meals Balanced, high-protein everyday meals for people who want to eat well without obsessing over numbers.
View Lifestyle meals → Low Carb
Low Carb Keto-friendly meals designed to keep you in fat-burning mode with high protein and minimal carbs.
View Low Carb meals → Breakfast
Breakfast Start your day right with high-protein breakfasts — overnight oats, wraps, and full cooked options.
View Breakfast meals →

The Power of Low Carb & Keto Eating — And Why It Works

Low carbohydrate eating has been one of the most researched nutrition strategies of the past decade. When you reduce carb intake, your body shifts from burning glucose to burning fat — a metabolic state called ketosis. For many people this means faster fat loss, more stable energy levels, fewer cravings and better mental clarity.

Our Low Carb meal range is designed for people who want these benefits without spending hours in the kitchen. Each meal is crafted to be filling, flavourful and properly portioned.

What Makes a Good Low Carb Ready-Made Meal?

The key things to look for are a genuine carb count (under 15g net carbs per serve), high protein to preserve muscle, enough fat to keep you satiated, and ingredients you can recognise. Our range includes the Cajun Chicken & Cauliflower Rice, Philly Cheese Beef on Cauli Mash, Meatlovers Pizza Bowl and more.

Macros vs Calories — What Actually Matters for Your Goals?

Should you track calories or macros? For most people, protein is the macro that matters most. When your meals are consistently high in protein (30g+ per serve), you stay fuller longer, your body preserves muscle while losing fat, and cravings become easier to manage.

Calories still matter — but when your meals are already optimised for protein and made from whole ingredients, they tend to fall into a healthy range naturally. That's the MealPrep.nz philosophy: eat well, eat enough, and let the food do the work.

Every meal on this page has a full nutrition panel — click More Info on any meal card to see protein, calories, carbs, fat, sodium and serving size.

💡 Want the full breakdown? Click More Info on any meal card above to see the complete nutrition panel including protein, calories, carbs, fat, sodium and serving size.

The Easiest Way to Start — Build a Meal Plan

Ordering individual meals is great, but the real magic happens when you commit to a full meal plan. When your meals are sorted for the week — no decision fatigue, no temptation to grab takeaways, no wasted food.

Our meal plans come in three structures: Full Meal Plan (breakfast, lunch and dinner), Lunch & Dinner, and Dinner Only. Each is available in Low Carb or Lifestyle . Save up to 15% with our 6-Week Challenge.

Subscriptions are managed through our Shopify store — easy to pause, skip or cancel anytime. No lock-ins, no hidden fees.

Build My Meal Plan

How to Choose the Best Meal Prep Service in NZ

The meal prep industry in New Zealand has grown fast. So what separates a genuinely good service from one that just markets well?

Kitchen Certification

Any commercial food producer in New Zealand should be MPI-registered. Our Papamoa kitchen is fully MPI-registered and FCP compliant.

Snap-Freezing vs Chilled

Snap-freezing locks in flavour and nutrition at peak freshness — meals keep in your freezer for up to 3 months.

Macro Transparency

We publish full nutrition information on every meal. Contact us at shop@mealprep.nz or call 07 572 5700.

Real Food Ingredients

Our meals are made with whole food ingredients — real meat, vegetables, whole grains, and dairy — nothing you wouldn't find in your own kitchen.

Choosing the best meal prep NZ

Frequently Asked Questions

Our meals are snap-frozen immediately after cooking. In your freezer they keep for up to 3 months. Once defrosted and in the fridge, consume within 3 days.

Yes — we deliver to all urban addresses across New Zealand using temperature-controlled packaging. We dispatch Monday to Thursday. Pick up also available at 30 Gravatt Road, Shop I, Papamoa Beach, Tauranga.

Absolutely. All our meals are high in protein and designed to keep you full while managing calories. Our Low Carb and lifestyle is specifically portioned for fat loss — 300–600 calories per meal with 30g+ protein.

A low carb meal replaces starchy carbohydrates with vegetables, protein and healthy fats. Our Low Carb range includes Cajun Chicken & Cauliflower Rice, Philly Cheese Beef on Cauli Mash and more.

Yes — MealPrep.nz is an ACC-approved supplier (vendor number VBI718). Contact us at shop@mealprep.nz or call 07 572 5700 to arrange funded meals.

Microwave from frozen in 3–4 minutes, or oven at 180°C for 15–20 minutes. Always ensure food is piping hot before eating. Full instructions are on every meal label and in the More Info panel on each meal card.

We have meals that suit a range of dietary needs. Check the allergen and ingredients information under the More Info button on each meal card. Contact us at shop@mealprep.nz if you have specific requirements.

MealPrep.nz

Ready to Make Life Easier?

Join thousands of Kiwis who have stopped stressing about meals. Build your plan today and get chef-prepared food delivered to your door.

Build My Meal Plan Browse All Meals