1. Please refrigerate meals right away once received. Food should be stored at a  temperature of 2-5 degrees Celsius.
  2. Consume the meals on the intended date of consumption. 



  1. Only take out of refrigeration once ready to re-heat and eat.
  2. Open cover, and heat in the microwave for 90-120 seconds on medium to high heat.
  3. You can also choose to heat on the stove for 2-3 minutes over low to medium heat, add minimal olive oil or coconut oil if necessary. 


It is important to remember that your health and fitness is a life long journey. There is no such thing as an over night transformation. It will take time, self discipline and consistency to achieve results.

We have taken the liberty of providing you some guidelines in achieving better health & fitness:

  1. Avoid foods and drinks that are high in carbs or fats such as but not limited to soda, fruit juices, smoothies, alcoholic beverages, desserts, chips, pre-mixed sauces and dressings.  These are unnecessary calories that do not satiate hunger.
  2. Avoid beverages that contain calories. Instead, increase water intake to a minimum of 30-40ml per kg of body weight (ex. 100kg person must have a minimum intake of 3-4 liters per day). Black coffee and unsweetened tea are okay. If intensely craving for sweets, try going for diet or zero calorie beverages.
  3. For best results, try consuming only The Six Pack Chef meals. If you must have other meals, limit your consumption of starches to one serving per day (For those on a Ketogenic Meal Plan, if possible, eliminate all starch and carb sources from your diet). Use your clenched fist a serving size guideline. You can increase intake of leafy vegetables such as lettuces to help curb hunger and increase fiber intake. Limit consumption of processed meats and fats such as: canned meats, margarine, or powdered milk. Choose fresh ingredients as much as possible. 
  4. Contrary to popular belief, not all fats are the cause of heart disease or other ailments, trans fats (hydrogenated fats) and the over consumption of sugar/carbs, fats, and calories plus your genetic disposition is.
  5. When not on our meal plan and not counting calories, use this general guideline: Use your fist as your serving sizes. A rule of thumb is to have 1-1.5 fist size of lean protein, 1-2 fist size of non-starch vegetables, and 1/2 a fist size of starch (this is considering you eat 3-4x per day). On a Ketogenic meal plan, increase fat intake and minimize all carb sources.
  6. Make sure to get at least 7-9 hours of sleep every night. It is during the deep stages of sleep when the body releases hormones for growth and repair. 
  7. Move your body. Get into the habit of exercising at least 30 mins every day. Note that this doesn’t have to be an intense exercise regimen, even a leisurely walk around your neighborhood will do.​