New Zealand · evidence-first
Protein, meal prep, and evidence-led nutrition.
Independent notes on protein, meal prep and everyday nutrition. Every claim links to its source, every page shows the date it was last checked, and corrections are published rather than quietly fixed.
Start here
Five hubs. Pick the one that matches the question you have.
Protein
Source-linked answers on protein intake, protein quality, and how different protein foods and powders actually compare.
Meal Prep
Practical, sourced meal-prep guidance for New Zealand kitchens — food safety, storage, and getting protein into meals you will actually eat.
Nutrition Basics
Plain explainers on the fundamentals — reading labels, energy and macronutrients, and what the New Zealand guidelines actually say.
Supplements
Plain assessments of common dietary supplements — what the research shows, what it does not, and what the label is allowed to claim.
Research & Regulation
Neutral, referenced explainers on how nutrition and health products are studied and regulated in New Zealand. No claims, no products, no sourcing advice.
Latest notes
Protein
How much protein do you actually need each day
What the official Australia and New Zealand reference values say about daily protein — in grams per kilogram, and what that means in practice.
Checked 27 Aug 2026 · 4 sourcesNutrition Basics
How to read a New Zealand nutrition information panel
What the nutrition information panel on New Zealand food labels must show, why the per-100g column is the one to compare on, and what it doesn't tell you.
Checked 27 Aug 2026 · 3 sourcesMeal Prep
Meal prep food safety: cooling, storing and reheating
How to batch cook and store meals safely in a New Zealand kitchen — the danger zone, the 2-hour/4-hour rule, fridge temperatures, cooling and reheating.
Checked 27 Aug 2026 · 3 sourcesProtein
What Does “High Protein” Mean on a Food Label in New Zealand?
Learn what “high protein” and related claims on New Zealand food labels mean, how to read the Nutrition Information Panel, and what one claim cannot tell you.
Checked 27 Aug 2026 · 3 sourcesSupplements
What supplement labels are allowed to claim in New Zealand
What a dietary supplement sold in New Zealand may say on its label — nutrition content claims, health claims, and the therapeutic line that turns it into a medicine.
Checked 27 Aug 2026 · 3 sources
From Research & Regulation
Neutral, referenced explainers on how these products are studied and regulated in New Zealand — no claims, no products, no sourcing advice.
How peptides are regulated in New Zealand
The word peptide is not a legal category in New Zealand. What decides the rules is a product's therapeutic purpose, and how it is presented online.
Checked 27 Aug 2026 · 4 sources
Why this site exists
Most nutrition and supplement content is written by people who want to sell you something. This site has nothing to sell. It is built in public as a documented experiment in whether carefully sourced, honestly dated content can earn search visibility on its own merits.
The whole build — what was changed, when, and what happened to the numbers afterwards — is published in the build log, including the parts that do not work. Any partner or affiliate relationship is disclosed on the partners page.