Voted #1 Meal Prep/Delivery service 3 years running by the readers of Nashville Fit Magazine! Thank you!
PALEO PEACH GINGER MUFFINS: 6 MUFFINS for $12.00
KETO CINNAMON DONUT MUFFINS: 6 MUFFINS for $15.00
PLANTAIN MASH [Whole30 Approved®] ..… 6.95 pt 11.95 qt
CAULIFLOWER MASH [Whole30 Approved®] (KETO-friendly) ..… 6.95 pt 11.95 qt
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 PORTABELLO POT ROAST …...$9.95
Portabello mushrooms with onion, garlic, fresh sage, dried basil, vegetable broth, potato, carrot, sea salt, black pepper, Vegan Worchestire sauce, fresh thyme and fresh rosemary.
per serving: Calories 314kcal; Total Fat 3.9g (Sat. 0.72g, Trans fat 0g, Mono. 0.2g, Poly. 0.36g);
Sodium 496mg; Carb. 60g; Fiber 11g; Sugars 13g; Protein 7.5g
PB VEGAN LENTIL SHEPHERD’S PIE ….. $9.95
Lentils with leek, carrot, celery, vegetable broth, bay leaf, fresh thyme, fresh rosemary, tomato paste, Yukon potato, Almond milk and fresh parsley.
per serving: Calories: 329kcal; Total Fat 9.7g (Sat. 4.6g, Trans fat 0g, Mono. 3.3g, Poly. 0.9g); Sodium 555mg; Carb. 54g; Fiber 9.9g; Sugars 6g; Protein 10g
PB MOROCCAN STEW ON QUINOA ..… $10.95
Onion, garlic, sweet potato, olive oil, paprika, cumin, coriander, turmeric, ginger, cinnamon, sea salt, black pepper, cayenne pepper, diced tomato, vegetable broth, chickpea, cilantro, lemon and Greek yogurt served on quinoa.
per serving:Calories 566kcal; Total Fat 13g (Sat. 1.8g, Trans fat 0.004g, Mono. 6.2g, Poly. 3.4g); Sodium 864mg; Carb. 97g; Fiber 19g; Sugars 21g; Protein 22g
Please order by Wednesday, April 8th
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
Sausage Pizza Egg Cups (KETO-friendly) ..... $7.95 ❤
Three egg cups with pork sausage, minced garlic, crushed red pepper, sun dried tomato, Italian, seasoning, onion powder, sea salt and coconut oil.per serving: Calories 625kcal; Total Fat 45g (Sat. 17g, Trans fat 0g, Mono. 18g, Poly. 4.8g); Sodium 592mg; Carb. 11g; Fiber 1.9g; Sugars 6.5g; Protein 42g
Peach Ginger Muffins with Bacon ..... $7.95
Two of our house-made peach ginger muffins, served with four pieces of thick-cut smokey bacon.per serving: Calories 630kcal; Total Fat 48g (Sat. 19g, Trans fat 0g, Mono. 11g, Poly. 2.9g); Sodium 1395mg; Carb. 25g; Fiber 5g; Sugars 17g; Protein 24g
Paleo Banana Pancakes Maple Syrup and Grilled Chicken Apple Sausage ..... $7.95
Four banana pancakes made from egg, almond flour, banana and baking powder. Served with 5 oz of chicken apple sausage and a portion of pure maple syrup.
per serving: Calories 632kcal; Total Fat 28g (Sat. 10g, Trans fat 0.004g, Mono. 9.7g, Poly. 3.5g); Sodium 540mg; Carb. 55g; Fiber 6.8g; Sugars 36g; Protein 42g
LUNCH
Italian Wedding Soup [Whole30 Approved®] (KETO-friendly) ….. $8.95
Turkey meatballs in a soup made with tomato paste, diced tomato, Swiss chard, chicken stock, dried basil, dried parsley, garlic, onion, fresh oregano and red pepper flakes.
per serving: Calories 279kcal; Total Fat 12g (Sat. 3g, Trans fat 0.12g, Mono. 3.6g, Poly. 4g); Sodium 436mg; Carb. 20g; Fiber 7.6g; Sugars 6g; Protein 29g
Chicken Fajita Bowl [Whole30 Approved®] (KETO-friendly) ..... $8.95
Chopped chicken breast and thigh sauteed with olive oil, smoked paprika, chili powder, cumin, sea salt, and a pinch of cayenne. Served with our mix of zucchini, yellow squash, red onion, mushrooms, red bell pepper and green bell pepper.per serving: Calories 349kcal; Total Fat 12g (Sat. 3.2g, Trans fat 0.053g, Mono. 4.7g, Poly. 2.6g); Carb. 13g; Protein 49g
Garlic Cilantro Turkey Burger with Baked Sweet Potato Fries [Whole30 Approved®] ..... $8.95
Our famous turkey burger and sweet potato fries! We lightly toss our fry-cut sweet potatoes with olive oil and our delicious cinnamon-paprika house-made spice blend, and we bake them to perfection. Served with our amazing house-made chipotle dipping sauce.per serving: Calories 430kcal; Total Fat 15.29g (Sat. 4g, Trans fat 0.23g, Mono. 5.1g, Poly. 4.69g); Carb. 37g; Fiber 6.17g; Sugars 11.4g; Protein 37.124g
DINNER
Bruschetta Chicken on Spaghetti Squash [Whole 30 Approved®] ..... $9.95
Grilled whole free-range chicken breast topped with a mix of tomatoes, garlic, basil, olive oil, balsamic vinegar, sea salt and pepper. Served on spaghetti squash.per serving: Calories 367kcal; Total Fat 12g (Sat. 2.1g, Trans fat 0.012g, Mono. 6.2g, Poly. 1.9g); Carb. 23g; Fiber 4g; Protein 41g
Pork Carnitas with Plantain Mash [Whole30 Approved®] ..... $9.95
Low and slow roasted pork cooked with a blend of tamarind, garlic, cumin, chipotle powder, chicken stock, pineapple juice, orange juice, cilantro, chili powder, oregano, cinnamon, allspice and paprika. Served on cinnamon infused plantain mash.per serving: Calories 723kcal; Total Fat 35g (Sat. 15g, Trans fat 0.26g, Mono. 12g, Poly. 4g); Carb. 65g; Protein 42g
Salisbury Steak with Cauliflower Mash [Whole30 Approved®] (KETO-Friendly) ..... $10.95
Woodsy Creek Farm grass-fed beef with white onions, olive oil, garlic, beef broth, mushroom, coconut milk, garlic powder, onion powder, black pepper and sea salt. Served with mashed cauliflower, coconut oil, sea salt and coconut milk.per serving: Calories 641kcal; Total Fat 43g (Sat. 25g, Trans fat 1.1g, Mono. 12g, Poly. 1.4g); Carb. 20g; Fiber 4.9g; Protein 47g
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!! Plantain Mash [Whole30 Approved®] ..… 6.95 pt 11.95 qt
THIS WEEK ONLY!! Cauliflower Mash [Whole30 Approved®] (KETO-friendly) ..… 6.95 pt 11.95 qt
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 Sausage Bake ..... $7.95
• KETO Chicken Taco Bowl ….. $9.95
• KETO Turkey Meatballs with Sauteed Kale and Gremolata Dressing ..… $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 Portabella Pot Roast ..... $9.95
• PB Lentil Shepherd’s Pie ….. $9.95
• PB Moroccan Stew on Quinoa ..… $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.
