Prepd journal
The Blog
Nutrition tips, kitchen stories, and everything in between.
Our Story · 3 min read
Meet Our Founder: A Note From Shaun Wagner
Why Shaun started Prepd, in his own words — five brands, film school, a very organised mom, and a chef he met one coffee at a time.
Our Story · 2 min read
The Prepd Story
How a founder who'd built five other brands and a chef from Sonoma County ended up making the same thing: a Cape Town kitchen that thinks ahead so you don't have to.
Behind the Scenes · 2 min read
From Kitchen to Fridge: What Happens to Your Prepd Box on Delivery Day
The full journey of a Prepd order — from the 8PM cutoff to the run sheet, the morning cook at Sonoma Kitchen, packing, the tracked driver, and your door.
Guides · 2 min read
The Real Cost of Eating Well in Cape Town: Cooking vs Takeaways vs Prep
An honest comparison of what a week of dinners costs in Cape Town — cooking from scratch, ordering in, and having meals prepped — including the costs people forget.
Nutrition · 2 min read
Healthy Lunch Ideas for Work That Survive a Cape Town Commute
Packed lunches that hold up until 1PM, what to keep at the office, and how to stop the 3PM slump before it starts.
Athletes · 2 min read
High-Protein Meals for Training Days: What to Eat and When
How much protein you need when you train, how to spread it across the day, and what a training-day plate looks like.
Nutrition · 2 min read
How Many Calories Do You Actually Need? A No-Nonsense Guide
A simple way to estimate your daily calories, what changes it, and why the number on the meal matters less than the pattern across the week.
Nutrition · 2 min read
How to Meal Prep for the Week Without Losing Your Sunday
A realistic meal prep routine for busy people: what to cook, what to buy ready-made, and how to stop the whole thing collapsing by Wednesday.
Guides · 2 min read
Fresh vs Frozen Meal Delivery: What Actually Changes in the Box
Why a fresh, cooked-on-the-day meal and a frozen one are different products — texture, nutrition, safety, and what to expect from each.
Guides · 3 min read
Meal Prep Delivery in Cape Town: How It Works and What to Look For
Fresh or frozen, subscription or not, which suburbs, what it costs — a straight guide to choosing a meal prep delivery service in Cape Town.
Nutrition · 2 min read
Eating High-Protein Without Blowing Your Budget
The cheapest protein per gram in a South African supermarket, how to stretch the pricey ones, and where a prepped plate fits.
Behind the Scenes · 2 min read
Meet the Kitchen Behind Prepd: Jon Evans and Cafe Sonoma
From Sonoma County to Roeland Square — the chef and the café that cook every Prepd box, and the rule every plate has to pass.
Nutrition · 2 min read
What Does 'Macro-Balanced' Actually Mean?
Protein, carbs and fat, explained without the jargon — and how to read the four numbers on every Prepd plate.
Nutrition · 2 min read
5 Tips for Sticking to Healthy Eating When Life Gets Busy
The habits that survive a bad week — not the ones that only work when everything's going to plan.