Frequently Asked Questions

1. Which Meal Plan is Right for Me?

We recommend choosing a plan you can stick to!

All of our meals are free of hormones and antibiotics. We use unprocessed, GMO-Free produce, and all of our meals are Gluten Free.

Meals are chef's choice (we pick them based on what ingredients are freshest that week) and change weekly.

Below are common ingredients found in each Meal Plan:

Clean and Mean: Meat, Fish, Healthy Complex Carbs, Fruits and Vegetables
Ketogenic: Meat, Fish, Healthy Fats, Dairy, Vegetables Very Low in Carbs
Paleo: Meat, Fish, Fruits and Vegetables
Vegan/Vegetarian: Beans, Legumes, Healthy Complex Carbs, Fruits and Vegetables

2. How Do I Indicate Allergies/Disliked Ingredients?

Once you have added items to your cart, there is a comment box available at the bottom left-hand corner of the page where you can leave us information regarding allergies or dislikes.

We can accommodate a maximum of two allergies/dislikes combined. Items such as garlic/onions are not avoidable. Please contact us prior to placing an order if you have more than two allergies or dislikes.

For one-time purchase orders, order notes are not carried forward and must be input on every order placed.

Below, please see a list of common items excluded in each Meal Plan:

Clean and Mean: Excludes Gluten, Dairy, Pork
Ketogenic: Excludes Gluten, Grains, Legumes
Paleo: Excludes Gluten, Dairy, Grains, Corn, Legumes, Soy
Vegan: Excludes Gluten, Dairy, Meat, Fish, Animal Products (such as Fish, Eggs, Honey)

3. Can I Select My Meals?

Have a meal that you are super excited about on the upcoming menu? For one-time orders, you can let us know in the comment box during checkout, how many of each meal you would like. For subscription orders, send us a chat, email or phone call so we can apply it to the upcoming week for you!

4. What is the Shelf Life of the Meals / Can I Freeze My Meals?

All our meals are cooked one day prior from delivery. They will keep 4-5 days refrigerated. Each meal will come with a "Freeze By" date and we recommend freezing some of your meals, to prolong their freshness for several weeks.

5. How Do I Heat My Meals?

All of our meal containers are microwave-safe and BPA-free. Open the lid and leave it loosely covered on the container, microwave refrigerated meals for 2-3 minutes and frozen meals for 5-7 minutes (if your meal contains any sauce containers, remove those before heating). Heating time will vary depending on the power of your appliance and personal preference.

Containers are NOT oven safe, but you can put your food on an oven safe dish if you prefer the oven. All meals are best reheated before consumption. Enjoy!

6. Does MPO have a family plan?

Meal Plans are sold by the number of meals per week, up to 20 meals per plan, and subscribers can choose as many plans as they desire.

For an affordable family option, we recommend shopping our Family Meals or A La Carte products. A La Carte products are precooked and can be purchased in bulk to meet the size and appetite of your family. Combine meal prep proteins, vegetables, and grains for family meals.

7. How much sodium is in MPO meals?

Sodium content varies by plan. On average the meals are about 400mgs per meal, well within recommended guidelines.

1. What Areas Do You Deliver To?

We currently deliver to Ottawa and the surrounding areas, including some parts of Gatineau and Hull.

For questions regarding our delivery area, please reach out via email.

2. What Are Your Delivery Fees? / Is There a Minimum Purchase?

  • Orders under $45 are not eligible for delivery and will automatically be placed for pickup. 
  • Orders between $45 and $65 before tax are subject to a $7 delivery fee.
  • Orders over $65 before tax are subject to a $3 delivery fee (25km radius from our store).
  • Orders between $45 and $65 before tax outside Ottawa are subject to a $15 delivery fee.
  • Orders over $65 before tax outside Ottawa will be subject to a $10 delivery fee.

*Please note when placing your order, if a delivery fee is applicable, your order will default to Pickup In-Store. You must actively select delivery under the Shipping Method portion of Check Out.*

3. When Are My Meals Delivered?

For Sunday delivery, you can expect your order between 8am-4pm.

For Wednesday delivery, you can expect your order between 3pm-9pm.

You will receive shipping confirmation the day before your delivery is scheduled. On the day of your delivery, you will receive a text message and/or email from our courier with Live Tracking Information once your order is picked up from our location.

If you have any questions or concerns regarding delivery, please reach out to us via email.

4. Do I Have to be Home to Accept the Delivery?

If you aren’t home, our courier partner will generally leave the package for you at your door. Don't worry, your meals are carefully packaged to stay fresh for several hours after your delivery arrives! We recommend you put the contents in your refrigerator as soon as possible to maintain the quality of your meals throughout the week. Should you be travelling or otherwise unable to safely refrigerate the meals timely - let us know and we can work on alternative delivery options that may exist.

5. What Are My Meals Delivered In?

Our meals are delivered in thermal insulated bags with gel ice packs, to ensure your meals are kept cold.

6. Do I Need to Return the Thermal Delivery Bag/Ice Packs/Containers?

Thermal Delivery Bags/Ice Packs:

If you choose to order again, on the date of your next delivery, we kindly ask that you leave the thermal bag and ice pack outside of your residence.

When the courier drops off your new order, they will take the bag with them. Alternatively, you are welcome to return the bag to our storefront location at 78 Jamie Ave, Unit A.


For sanitary reasons, we do not accept returned containers. All the containers provided are reusable, recyclable and made from recycled material. If you do not intend to keep them, we encourage you to please recycle.

7. What Are Your Pickup Hours?

For Sunday Pickup, our Pickup hours are 8am-5pm, otherwise you can pick up your order on Monday anytime between 10am-8pm.

For Wednesday Pickup, our Pickup hours are 3pm-8pm, otherwise you can pick up your order on Thursday anytime between 10am-8pm.

1. How Does the Subscription Service Work?

Your credit card will be charged at the time you place your first order, and then recurring on the Monday prior to your upcoming Wednesday or Sunday order.

2. Is There a Minimum Timeframe Required?

There is no minimum subscription time required. You can pause or skip renewals whenever needed.

3. Can I Change/Skip/Pause My Subscription?

You can make changes to your subscription or skip/pause weeks by visiting your Meal Prep Ottawa Account Page and clicking the “Manage Subscriptions” button found in the top left-hand corner of the screen.

  • On a mobile device, on the "My Account" page, scroll all of the way to the top and you should see "Manage Subscriptions" directly under "Order History", in the middle of the screen.

Please note, any changes to your subscription for the upcoming week must be made before your Monday 8am renewal.

**The dates displayed in your Manage Subscription portal refer to your Billing Date, not your Delivery Date.**

4. Login to your Account

You can access your customer portal through your store account login. If you have not registered an account, you will need to create an account using the same email address used at checkout.

Once your account is registered, you can log in and access your customer portal by clicking on the Manage Subscriptions link.

You can also access your account using a direct link to the customer portal. This link is normally sent in the Subscription Confirmation email when you begin a subscription and the Upcoming Order email.

5. Update your billing information or email

To update payment information:

  • 1. Login to the customer portal.
  • 2. Click the Payment Methods tab.
  • 3. Click Add new payment method and enter the payment method details.
  • 4. lick the Subscriptions tab and click Edit on the subscription to be updated.
  • 5. Select Payment method on the left hand side below Shipping address.
  • 6. Return to the Payment Methods tab, expand the old payment method and click Remove payment method.

6. Update shipping address

  • 1. Login to your customer portal.
  • 2. Click on Subscription
  • 3. Click Edit on the subscription you want to update
  • 4. Scroll down to Shipping Address.
  • 5. Click the arrow to expand.
  • 6. Select one of the other shipping addresses.

Note: This only affects the shipping/delivery address, this does not update billing information related to the method of payment.

7. How do I update/change my Delivery/Pickup day (Wednesday to Sunday or vice-versa)?

  • Login to your account
  • Select Manage Subscriptions
  • Cancel your subscription
  • From our store - order a new subscription product, selecting the first delivery date you would like to receive your next order for.
  • Your subscription will renew (charged) 1 day post your delivery/pickup date, placing in que the order for the following week (6 days after charged, 7 days after the previous delivery/pickup).
  • This will effectively change your delivery day from Wednesday to Sunday or vice-versa.
  • Please note that orders which have already been processed are not cancelled when cancelling your subscription.

8. Swap a Product

  • 1. Login to your account.
  • 2. Click “Manage Subscriptions”.
  • 3. Click the “Edit” button on the subscription you would like to edit.
  • 4. Under “Renewal Charge”, click the product you would like to swap.
  • 5. Scroll down to the bottom and click “Swap Product”.
  • 6. Search for the product you would like to change to and click select.

9. Add a one-time product to a subscription

One-time products can be added to your subscription order. Login to your customer portal to add products:

  • 1. Click the Subscriptions tab and select Edit next to the subscription you want to add a product to.
  • 2. Hover over the product you want to add and select Add one-time. This automatically adds the product to your shipment.
  • 3. You can also add one-time products using the Add a Product button on the Subscriptions tab.

10. Add a discount

To add a discount code to your subscription:

  • 1. Login to your customer portal.
  • 2. Click Edit on the Subscription you’d like to discount.
  • 3. Click Add discount.
  • 4. Enter the code and select Add discount.

11. Pause a subscription

To pause your subscription, you will first need to log in to your account.

  • 1. Login to your customer portal.
  • 2. Click Subscriptions and Edit.
  • 3. Scroll to the bottom of the page and click Cancel Subscription.
  • 4. On the "Would you like to pause instead?" pop-up, select the amount of time you would like to pause your subscription.
  • 5. Take note of the next shipment date, which will reflect the pause duration.
  • 6. Click Pause Subscription.

12. How Do I Cancel My Subscription?

In order to cancel your subscription, you must do so before your credit card is charged. You can log into your account by clicking on the Account icon in the menu, go to Manage Subscription, Edit and Cancel Subscription in the lower left hand corner. By cancelling the subscription, you are cancelling all future orders. This will not cancel any orders you've already been charged for or are currently being processed.