Voted #1 Meal Prep/Delivery service 3 years running by the readers of Nashville Fit Magazine! Thank you!
THIS WEEK ONLY …..
CHOCOLATE CHIP BANANA MUFFINS: 6 MUFFINS for $15..00
PALEO PUMPKIN MUFFINS: 6 MUFFINS for $12.00
KETO PUMPKIN CREAM MUFFINS: 6 MUFFINS for $15.00
SWEET POTATO SALAD [Whole30 Approved®] ..… 6.95 pt 11.95 qt
CHIMICHURRI CHICKEN SALAD ❤ *Served by the pound* : $11.99 for 1 LB
NEW!! Customize your protein amounts on our Athlete Recovery Meals
with 3, 4, 5 or 8oz of cooked protein!
NEW!!!! We are releasing three new meals weekly under the PLANT BASED diet! This weeks the options are:
PB CAULIFLOWER TACO SALAD …...$9.95
Cauliflower mixed with cabbage, pickled jalapenos, lime juice, olive oil, white balsamic vinegar, smoked paprika, chili powder and cumin. Served with a black bean salsa of diced tomato, black beans, corn, lime juice, chili powder, sea salt, olive oil, cilantro, red onion and garlic powder.
per serving: Calories 271kcal; Total Fat 11g (Sat. 1.6g, Trans fat 0g, Mono. 7.2g, Poly. 1.7g); Sodium
1073mg; Carb. 41g; Fiber 10g; Sugars 12g; Protein 9.1g
PB VEGGIE CHILI ….. $9.95
A vegetable chili made from onion, red bell pepper, carrot, garlic, jalapeno, tomato paste, pinto beans, kidney beans, tomato, vegetable broth, chili powder, cumin, oregano, sea salt, olive oil, black pepper, sour cream and cheddar cheese.
per serving: Calories 251kcal; Total Fat 12g (Sat. 4.9g, Trans fat 0.17g, Mono. 3.9g, Poly. 1.3g); Sodium 866mg; Carb. 29g; Fiber 7.4g; Sugars 8.6g; Protein 13g
PB CAULIFLOWER KORMA ..… $10.95
Cauliflower mixed with onion, carrot, curry powder, sea salt, black pepper, ginger, Garam Masala, garlic, vegetable broth, Greek yogurt, peas, cilantro, cashews and brown rice.
per serving: Calories 305kcal; Total Fat 8.1g (Sat. 1.5g, Trans fat 0.002g, Mono. 4.4g, Poly. 1.5g); Sodium
572mg; Carb. 49g; Fiber 6.6g; Sugars 6.4g; Protein 12g
Please order by Wednesday, April 1st
Dishes approved by Whole30 will be noted
“Whole30 Approved”
a ❤ symbol means this dish, in addition to being made from scratch in our Paleo Kitchen from Whole-Food, Paleo-Compatible ingredients, contains no simple starches or added natural sweeteners, ie: honey, coconut sugar, date sugar. We would select these dishes for use with any of the 30-daPaleo-based Nutrition Challenges, and we will be submitting them to Whole30® for approval.
SCROLL DOWN FOR BULK FOOD MEAL PREP and ATHLETE MENU
Nutrition info can be found here: http://www.mypaleoworks.com/nutrition-info/
Paleo Meals
BREAKFAST
Turkey Sausage Gravy and Paleo Biscuits (KETO-friendly and [Whole30 Approved®] without the biscuits) ..... $7.95
Turkey sausage slow simmered into our house-made gravy and 2 Paleo coconut flour biscuits.per serving: Calories 468kcal; Total Fat 22g (Sat. 11g, Trans fat 0.59g, Mono. 5g, Poly. 4.2g); Carb. 32g; Fiber 0.37g; Protein 33g
Pumpkin Muffins with Bacon ..... $7.95
Two of our house-made pumpkin muffins, served with four pieces of thick-cut smokey bacon.per serving: Calories 510kcal; Total Fat 32g (Sat. 9.1g, Trans fat 0g, Mono. 11g, Poly. 3.1g); Carb. 27g; Fiber 2g; Protein 25g
Chicken Apple Sausage with Oven Poached Eggs on Sauteed Kale (KETO-friendly) ..... $7.95 ❤
Chicken apple sausage made with onion, garlic, thyme, sea salt, sage, fennel seed, black pepper, nutmeg and apple cider vinegar. Served on sauteed kale, red onion and garlic with two oven poached eggs.
per serving: Calories 403kcal; Total Fat 20g (Sat. 7.2g, Trans fat 0.005g, Mono. 6.9g, Poly. 2.5g); Carb. 22g; Fiber 5.1g; Protein 35g
LUNCH
Chimichurri Chicken Salad (KETO-friendly) ….. $8.95 ❤
Chicken breast mixed with carrot, yellow bell pepper, English cucumber, Chimichurri sauce and Paleo mayonnaise. The Chimichurri sauce is made from cilantro, parsley, olive oil, red onion, red wine vinegar, coriander, cumin, sea salt and red pepper flakes. Served on Romaine lettuce.
per serving: Calories 605kcal; Total Fat 36g (Sat. 6g, Trans fat 0g, Mono. 23g, Poly. 4.6g); Carb. 11g; Fiber 3.4g; Sugars 5.1g; Protein 58g
Garlic Spaghetti Squash with Sauteed Chicken, Kale and Mushrooms (KETO-friendly)
..... $8.95 ❤
Spaghetti squash, sliced chicken, baby Portabella mushroom and fresh kale seasoned with garlic, fresh thyme, fresh kale, lemon juice, sea salt, cayenne pepper and olive oil.per serving: Calories 412kcal; Total Fat 19g (Sat. 2.9g, Trans fat 0.013g, Mono. 11g, Poly. 2.7g); Carb. 25g; Fiber 6.5g; Sugars 7.5g; Protein 39g
Thai Curry Chicken Soup [Whole30 Approved®] (KETO-Friendly) ..... $8.95
Shredded Roast Chicken with Broccoli, Napa Cabbage, Mushroom, Carrots, Bell Peppers, Lemon Grass, Garlic, and Ginger in a base of Organic Chicken Stock, Coconut Milk and Red Curry Powder.per serving: Calories 335kcal; Total Fat 14g (Sat. 9.5g, Trans fat 0.008g, Mono. 1.6g, Poly. 0.92g); Carb. 21g; Fiber 4g; Sugars 8.1g; Protein 33g
DINNER
Italian Chicken Picatta on Spaghetti Squash [Whole30 Approved®] (KETO-friendly) .... $9.95
Italian chicken breast served with a house-made Picatta sauce of garlic, onion, caper, artichoke, chicken stock and lemon juice. Served on a bed of spaghetti squash.per serving: Calories 428kcal; Total Fat 18g (Sat. 3.5g, Trans fat 0.017g, Mono. 11g, Poly. 2.9g); Carb. 15g; Protein 54g
Ragu Pork on Japanese Sweet Potato and Parsnip Mash ..... $9.95 ❤
Slow roasted pork cooked with a blend of olive oil, onion, garlic, tomato paste, balsamic vinegar, tomato, fresh rosemary and thyme, bay leaf, sea salt and black pepper. Served with a Japanese sweet potato and parsnip mash.
per serving: Calories 540kcal; Total Fat 19g (Sat. 7.3g, Trans fat 0.085g, Mono. 7.6g, Poly. 2.1g); Carb. 47g; Fiber 11g; Sugars 14g; Protein 47g
Woodsy Creek Farms Grass-fed Burger Steak with Sweet Potato Salad. [Whole30 Approved®] Side dish available by the pint or quart ..... $9.95
Woodsy Creek Farm Grass-fed beef with minced garlic, onion, Montreal seasoning and topped with balsamic vinegar caramelized yellow onion. Served with a sweet potato salad made from diced sweet potato, onion, egg, green apple, celery, olive oil, and paleo mayonnaise.per serving: Calories 522kcal; Total Fat 22g (Sat. 8.1g, Trans fat 0.98g, Mono. 8.8g, Poly. 1.1g); Carb. 33g; Fiber 5.2g; Sugars 9.9g; Protein 43g
Athlete Recovery Meals!
Lightly seasoned, Low-Fat, Simple Protein and Simple Starch
for workout recovery:
Our Famous Ground Turkey Skillet: Seasoned Ground Turkey sautéed with Sweet Potatoes, Red Onion, Red and Yellow Bells, Garlic, Olive Oil, Lemon Juice [Whole30 Approved®] ..... $8.95
Chicken: 3, 4, 5 or 8oz Roasted Chicken Breast and 1 cup plain White Rice with 1/2 cupBroccoli and Cherry Tomatoes .....
3oz… $6.49 4oz… $7.29 5oz… $8.95 8oz… $10.95
3 oz: Calories 371kcal; Total Fat 7.4g; Carb. 49g; Fiber 3.4g; Protein 27g
4 oz: Calories 405kcal; Total Fat 8.1g; Carb. 49g; Fiber 3.4g; Protein 33g
5 oz: Calories 438kcal; Total Fat 8.8g; Carb.49g; Fiber 3.4g; Protein 40g
8 oz: Calories 539kcal; Total Fat 11g; Carb. 49g; Fiber 3.4g; Protein 58g
KETO Grilled Chicken: Grilled Chicken Breast with 1/2 cup Carrot and 1 cup Broccoli [Whole30 Approved®]
3oz… $6.49 4oz… $7.29 5oz… $8.95 8oz… $10.95(add your own carbs or good as it is for Keto or Lo-Carb meal periods)
3oz: Calories 189kcal; Total Fat 7.1g; Carb.9.4g; Fiber 3.6g; Protein 23g
4oz: Calories 222kcal; Total Fat 7.8g; Carb.9.4g; Fiber 3.6g; Protein 29g
5 oz: Calories 256kcal; Total Fat 8.6g; Carb.9.4g ; Fiber 3.6g; Protein 36g
8 oz: Calories 357kcal; Total Fat 11g; Carb.9.4g; Fiber 3.6g; Protein 55g
Beef: 3, 4, 5 or 8oz Woodsy Creek Farm 90/10 lean Grass-Fed Ground Beef with 5 oz plain roast White Potatoes and Asparagus [Whole30 Approved®]
3oz… $8.95 4oz… $9.95 5oz… $10.95 8oz… $13.95
3oz: Calories 343kcal; Total Fat 8.6g; Carb. 43g; Fiber 5g; Protein 22g
4oz: Calories 393kcal; Total Fat 11g; Carb. 43g; Fiber 5g; Protein 28g
5 oz: Calories 442kcal; Total Fat 14g; Carb. 43g; Fiber 5g; Protein 34g
8 oz: Calories 591kcal; Total Fat 22g; Carb. 43g; Fiber 5g; Protein 51g
Beef: 3, 4, 5 or 8oz Woodsy Creek Farm 90/10 lean Grass-Fed Ground Beef with 1 cup of plain white Rice and 1/2 cup Broccoli
3oz… $8.95 4oz… $9.95 5oz… $10.95 8oz… $13.95
3oz: Calories 380kcal; Total Fat 8.8g; Carb.49g; Fiber 3.4g; Protein 24g
4oz: Calories 430kcal; Total Fat 12g; Carb. 49g; Fiber 3.4g; Protein 30g
5 oz: Calories 479kcal; Total Fat 14g; Carb.49g; Fiber 3.4g; Protein 36g
8 oz: Calories 628kcal; Total Fat 23g; Carb. 49g; Fiber 3.4g; Protein 53g
"Plain and Simple": Plain Grilled Chicken Breast, Roasted Sweet Potatoes, Fresh Spinach [Whole30 Approved®]
3oz… $6.49 4oz… $7.29 5oz… $8.95 8oz… $10.95
3oz: Calories 273kcal; Total Fat 7.2g; Carb. 29g; Fiber 6.1g; Protein 24g
4oz: Calories 307kcal; Total Fat 8g; Carb. 29g; Fiber 6.1g; Protein 31g
5 oz: Calories 340kcal; Total Fat 8.7g; Carb.29g; Fiber 6.1g; Protein 37g
8 oz: Calories 441kcal; Total Fat 11g; Carb. 29g; Fiber 6.1g; Protein 56g
WEEKLY ADD-ONS:
THIS WEEK ONLY!! Chimichurri Chicken Salad (KETO-friendly) *Served by the pound* : $11.99 LB ❤
Paleo Buffalo Chicken ..... $10.99 lb
Thick cut Uncured Bacon ….. 75¢ a slice (Min 4)
House-made Paleo Chicken Tenders (3) w/Honey Mustard or Buffalo Sauce .…. $6.95 [Whole30 Approved® without the sauce]
Our Popular Kale Salad 1lb ..... $8.95
Banana-Chocolate Chip Muffins ..... $15.00 1/2 dozen
Muffin Flavor of the week ..... $12.00 1/2 dozen
Almond Coconut Bar Chocolate ..... $3.00 ea
(Contains Whey)Almond Coconut Bar Mocha ….. $3.50 ea
(Contains Whey)KETO ITEMS - The following items are for KETO and are not
PALEO (contains DAIRY) More info on KETO MENU
• KETO Mozzarella Egg Cups ..... $7.95
• KETO Pork and Green Chili Stew on Sauteed Cabbage Chunks ….. $9.95
• KETO Tuscan Chicken on Cauliflower Rice ..… $10.95
• ebars KETO Bar - Chocolate Mocha Crunch (delicious) ..… 3.00PLANT BASED ITEMS - The following items are for PLANT BASED and are not PALEO (May contain DAIRY)
• PB Cauliflower Taco Salad ..... $9.95
• PB Veggie Chili ….. $9.95
• PB Cauliflower Korma ..… $10.95
"Macros Made Easy" Bulk Food for Meal Prep
Doing RP, Eat to Perform or similar Macro-Based Athlete Nutrition Plan?
Check out our Macros Made Easy bulk food line!
We've had many requests for bulk proteins and sides from athletes and meal-preppers who's macro-based diets needed more customization, less fats and more carbs than Paleo provides. Our line of bulk food makes it easy to customize your protein, carbs, vegetables and fats to accommodate your performance meal plan.
Proteins
2oz (raw weight) 90/10 Grass-fed Beef Sliders: [Whole30 Approved®] ….. 6oz $6.49 ….. 12oz $12.49 ….. 18oz $17.49
These cooked Woodsy Creek Farm sliders start at 2oz raw weight each, cooked weight will vary depending on batch process. If your diet calls for, say, 3oz lean raw protein, you would eat 1.5 sliders.
Nutritional facts per slider: Calories 108kcal Total Fat 5.5g Sat 2.32g Trans fat 0.32g Mono 2.09g Poly 0.23g Sodium 38mg Carb 0g Sugars 0g Protein 11g
2oz (raw weight) Turkey Sliders: [Whole30 Approved®] ..... 6oz $4.99 ….. 12oz $9.99 ….. 18oz $13.49
These cooked Garlic Cilantro Turkey sliders start at 2oz raw weight each, cooked weight will vary depending on batch process. If your diet calls for, say, 3oz lean raw protein, you would eat 1.5 sliders.
Nutritional facts per Slider: Calories 80kcal Total Fat 4g
Sat 1.30g Trans fat 0g Mono 0g Poly 0g Sodium 270mg Carb
.6g Sugars 0g Protein 11g
Grilled 6oz All-Natural, Hormone-Free Chicken Breast (cooked weight) [Whole 30 Approved®] ….. 6oz $5.99 ….. 12oz $10.99 ..... 18oz $15.49
Chicken Breast, grilled and sliced. This item is sold by cooked weight for nutrition plans that calculate cooked lean protein.
Nutritional facts per 1 oz cooked chicken: Calories 46kcal Total Fat .5g Sat 0g Trans fat 0g Mono 0g Poly 0g Sodium 21mg Carb 0g Sugars 0g Protein 9g (more protein per oz than the whole breast because this is cooked weight and there has been water loss)
BBQ Pulled Pork Shoulder: .…. $13.49 lb.
Pulled Pork Shoulder mixed with our Paleo BBQ Sauce! This item is sold by cooked weight for nutrition plans that calculate cooked lean protein
Nutritional facts per 1 oz Pork: Calories 85kcal Total Fat 3g Sat
1.25g Trans fat 0g Mono .5g Poly .37g Sodium 65mg Carb 3g
Sugars 2g Protein 7g
CARBS
Roast Spiced Sweet Potatoes [Whole30 Approved] ….. 1 pt (2 cups) $7.49 ….. 1qt (4 cups) $13.49
If you've had our Buffalo Chicken meal, you know how delicious these little morsels of complex carbs are! Approx 46g of carbohydrate per cup.
Nutritional facts per 1 cup serving (approx 5oz): Calories 195.7kcal Total Fat 1.61g Sat .28g Trans fat 0g Mono .9g Poly .37g Sodium 82mg Carb 42.5g Fiber 7g Sugars 13g Protein 4.27g
Roast Sweet Potato Wedges [Whole30 Approved] ….. 1 lb $7.99
Sweet Potatoes cut into wedges and roasted for a perfect Macro-build for your carbs
Nutritional facts per 1 cup serving (approx 5oz): Calories 102kcal Total Fat .17g Sat .06g Trans fat 0g Mono .002g Poly .109g Sodium 41mg Carb 23.49g Fiber 3.7g Sugars 9.57g Protein 2.28g
Roast Yukon Gold Potatoes (cubes) [Whole30 Approved] ….. 1 lb $7.99
Yukon Gold White Potatoes cubed and roasted for a Paleo friendly Simple Starch for Post-Workout Recovery.
Nutritional facts per 4oz serving: Calories 110.25 kcal Total Fat .73g Sat .1g Trans fat 0g Mono .412g Poly .093g Sodium 7.851mg Carb 23.61g Fiber 2.352g Sugars 1.714g Protein 2.352g
Cooked Basmati Rice 1qt (4 cups) ….. $6.99
Simple, clean starch for post-workout recovery.
Nutritional Facts per 1 cup: Calories: 191kcal Total fat: 0.61g Sat: 0.142g Trans fat: 0g Mono: 0.202g
Poly: 0.193g Sodium: 199mg Carb: 39.85g Fiber: 0.6g Sugars: 0.07g Protein: 5.59g
Veg
Cooked Broccoli Florets [Whole30 Approved] ..... 1 qt $11.99
Nutritional facts per 1 cup serving: Calories 51.52kcal Protein 5.704g (11%) Total Fat 0.202g (0%) Sat. 0.018g (0%) Mono. 0.015g Poly. 0.092g Carb. 9.862g (3%) Fiber 5.52g (22%) Sugars 2.705g Phosphorus 101.2mg (10%) Sodium 44.16mg (2%) Trans fat 0g
Spaghetti Squash [Whole30 Approved] ….. 1 lb $9.99
Nutritional facts per 1 cup serving: Calories 49.14kcal Protein 1.201g (2%) Total Fat 0.473g (1%) Sat. 0.109g (1%) Mono. 0.036g Poly. 0.218g Carb. 11.757g (4%) Fiber 2.548g (10%) Sugars 4.605g Phosphorus 25.48mg (3%) Sodium 32.76mg (1%) Trans fat 0g
Combo Greens (Turnip/Collard) [Whole30 Approved] 1qt (4 cups) ….. $10.99
Uber Nutritious, Super Delicious... nuff said.
Nutritional facts per 1 cup serving: Calories 46kcal Total Fat 0.61g Sat 0.13g Trans fat 0g Mono 0.03g Poly 0.25 Sodium 627mg Carb 8.3g Fiber 0.89g Sugars 2.1g Protein 4.5g
Our Super-Veg Mix [Whole30 Approved] 1qt (4 cups) ….. $11.99
Kale, Cabbage, Broccoli, Carrot and Red Onion combine into a delicious way to eat your vegetables!
Nutritional facts per 1 cup serving: Calories 35.31kcal Total Fat 1.3g Sat 0.18g Trans fat 0g Mono 0.83g Poly 0.16 Sodium 24.596mg Carb 5.3g Fiber 0.9g Sugars 2g Protein 1.6g
*PaleoWorks is not affiliated with RP Strength or Eat to Perform and their name is used for illustrative purposes regarding macro-based nutrition plans only.
