Our SPROUT Menu is varied and changes SEASONALLY, according to what's fresh on the market.

Our Menus have a wide variety of fulfilling dishes consisting of Meat, Fish and Vegetarian, carefully created by The Maltese Cook chefs. Our popular SPROUT SALADS also make a weekly appearance. Please find our live menu here.

All the food and produce is selected and sourced from our suppliers based on their commitment to freshness and quality. We would never serve the food we would not put on our own plate.
 
We do also offer a Vegetarian and Pescatarian option where meat is replaced with tofu, tempeh etc for Vegetarians and seafood for Pescatarians at no extra cost.

The nitty gritty

Our Meal Plans are carefully crafted and comfortably delivered to your home throughout the week, ready to be eaten.

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The cut-off time to subscribe is strictly THURSDAY 12PM, so please subscribe by then to avoid disappointment.

Our SPROUT Weekday Meal Plan starts on Monday, but your first delivery is SATURDAY evening (with Monday & Tuesday's meals) between 6pm and 8pm, depending on traffic. 
 

If you don't manage to subscribe in time then your first delivery will be the following week, during the same hours.

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The second and last delivery (of the week) will take place on Tuesday (with Wednesday, Thursday & Friday's meals), between 6pm and 8pm.

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NB. Please make sure you are available at the address you provide when placing your order. Also, please put your meals straight into the fridge (or freezer) so that they stay as fresh as possible, as soon as you receive them.

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'Your meals will be labelled for easy reference in correspondence to the 'Menu Link found below.'

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The SPROUT Weekday Meal Plan is a macronutrient plan, we ensure every dish has the essential balance of macronutrients that your body needs. The right ratio of Protein, Carbohydrates and Good Fats. Leave the detail of calories, nutrition values and content to us as we follow them meticulously.

meet the chef

Samuel Farrugia, a professional chef with a career spanning over 20 years is the founder of The Maltese Cook. Sam and his team are once again working on this new and exciting concept to change the way we look at Healthy Eating. 

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'Healthy food doesn't need to be boring!

Our meals are designed to be balanced around important macronutrients that form part of a healthy way of living. Our meals provide the right energy sources, and the nutritional components required for physical and mental wellbeing. With the right portion control and calorie value calculation, you can make the right choices on weight control or specific nutritional goals.'

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Sam would like to take this opportunity to thank everyone for their continuous support throughout his culinary journey. 

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work
lunches

If you and your colleagues want to organise a work-lunch we also offer ‘ONE OFF’ Lunch Deliveries (taken from our online menu found below) for groups of 6+ PAX, give us a shout for more information.

Julienne

Extremely tasty food.
The Sprout meals are the perfect balance of healthy and enjoyable eating. The meals have been so varied, combining a variety of fresh ingredients each week, never allowing me to get bored!  

100% recommended.

Nathan

I've followed the meal plan for some time and the results are amazing. More importantly is the fact that the food is really tasty, well balanced and made of quality ingredients. It's super convenient and I definitely recommend it for time-crunched people who want healthy food.

Diane

Ordering from Sam is always a treat! The meals are superb, and the delivery is timely. It's really nice to be able to go about my day without having to think about fixing up dinner or worry about getting all my nutrition right!

sprout
meal plans