Menu/ May 25th, 2020

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Voted #1 Meal Prep/Delivery service 3 years running by the readers of Nashville Fit Magazine! Thank you!

FEATURE ITEMS:
PALEO LEMON POPPYSEED MUFFINS: 6 MUFFINS
for $12.00
CLASSIC CHICKEN SALAD
[Whole30 Approved®] (KETO-friendly): $11.99lb

This weeks Keto Items are:
• KETO Breakfast Chili Bowl ….. $7.95
• KETO Mozzarella Turkey Meatballs with Tomato Marinara on Spiral Zucchini Noodles ..… $9.95
• KETO Spicy Mustard Chicken Thighs with Coconut Roasted Brussels Sprouts ..… $9.95

NEW!! Customize your protein amounts on our Athlete Recovery Meals
with 3, 4, 5 or 8oz of cooked protein!


ALSO NEW!!!! We are preparing a weekly menu of 3 PLANT-BASED Meals (Not Paleo). This weeks the options are:
• Pico de Gallo Black Bean Soup …... $9.95

• Veggie Street Corn Bowl ….. $9.95
• General Tso’s Tofu with Quinoa and Steamed Broccoli ..... $9.95
(more info in the extras section)

Please order by Wednesday, May 20th

Dishes approved by Whole30 will be noted “Whole30 Approved”

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

  • Roast Pork Stir-Fry with Oven Poached Eggs [Whole30 Approved®] (KETO-friendly) ….. $7.95
    Pork roasted and seasoned with chili powder, smoked paprika, cumin and sea salt. Served with a stir-fry of baby bok choy, brussels sprouts, carrot, red onion, red bell pepper and two oven poached eggs.

    per serving: Calories 436kcal; Total Fat 25g (Sat. 9.7g, Trans fat 0.08g, Mono. 9.6g, Poly. 2.9g); Sodium 567mg; Carb. 15g; Fiber 3.6g; Sugars 7.8g; Protein 38g

  • Lemon Poppyseed Muffins with Bacon ..... $7.95
    Two of our house-made lemon poppyseed muffins, served with four pieces of thick-cut smokey bacon.

    per serving: Calories 706kcal; Total Fat 52g (Sat. 19g, Trans fat 0g, Mono. 12g, Poly. 3.7g); Sodium 1543mg; Carb. 31g; Fiber 6.5g; Sugars 20g; Protein 28g

  • 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

  • Paleo Summer Chicken Salad on Spring Mix [Whole30 Approved®] (KETO-friendly) Available without spring mix by the pound ..... $8.95
    Shredded chicken mixed with paleo mayonnaise, red bell pepper, celery, yellow onion, water chestnuts, sea salt, black pepper and paprika. Served on a bed of spring mix.

    per serving: Calories 483kcal; Total Fat 33g (Sat. 5.3g, Trans fat 0.012g, Mono. 21g, Poly. 3.9g); Sodium 849mg; Carb. 5.5g; Fiber 1.5g; Sugars 2.1g; Protein 40g

  • Braised Chicken on Sauteed Cabbage [Whole30 Approved®] (KETO-friendly) ..... $8.95
    Chicken braised with vegetable stock, onion, garlic and spices. Served on a Cabbage Saute.

    per serving: Calories 438.86kcal; Total Fat 10.g (Sat. 1.9g, Trans fat .03g, Mono. 4.1g, Poly. 1.7g); Carb. 31.3g; Fiber 7.93g; Protein 50.3g

  • Balsamic Honey Mustard Chicken with Healthy Slaw (KETO-friendly) .…. $8.95
    Chicken thighs with olive oil, Dijon mustard, honey, rosemary, garlic, sea salt, thyme and pepper. Served with a slaw mix of purple and green cabbage, shredded carrot, jicama, parsley and sunflower seeds. Dressed with olive oil, lemon juice, Italian seasoning, garlic powder, sea salt and pepper.

    per serving: Calories 618kcal; Total Fat 43g (Sat. 7.9g, Trans fat 0.077g, Mono. 26g, Poly. 7.9g); Sodium 1028mg; Carb. 17g; Fiber 5.6g; Sugars 7.2g; Protein 45g

DINNER

  • Italian Chicken Breast on Pesto Spaghetti Squash [Whole30 Approved®] (KETO-Friendly) ..... $9.95
    Italian seasoned grilled Joyce Farms chicken breast on roasted spaghetti squash tossed with paleo pesto and cherry tomatoes.

    per serving: Calories 516.395kcal Protein 41.942g Total Fat 32.323g Sat. 4.432g Mono. 19.084g Poly. 5.926g Carb. 16.101g Fiber 4.26g Sugars 6.321g Sodium 327.317g

  • Paleo Pork Pot Roast [Whole30 Approved®] (KETO-friendly) ..... $9.95
    Slow roasted pork cooked with fresh rosemary and thyme, sea salt, fresh garlic and almond flour. Served with roasted carrots, turnips, parsnips, celery and yellow onion.

    per serving: Calories 504kcal; Total Fat 29g (Sat. 10g, Trans fat .25g, Mono. 11.6g, Poly. 3.6g); Carb. 19g; Fiber 5.3g; Protein 41g

  • Woodsy Creek Farm Grass-Fed Thai Meatloaf with Yin-Yang Sweet Potatoes **Sauce contains Shrimp** [Whole30 Approved] ..... $9.95
    Woodsy Creek Farm grass-fed beef mixed with cilantro, fresh ginger and garlic topped with a Thai meatloaf sauce **contains shrimp**. Served with a yin-yang mixture of sweet potatoes and Japanese sweet potatoes mashed with coconut oil and coconut milk with a dash of cinnamon.

    per serving: Calories 656kcal; Total Fat 34g (Sat. 13g, Trans fat 0.91g, Mono. 15g, Poly. 1.9g); Sodium 1899mg; Carb. 50g; Fiber 9.1g; Sugars 7.9g; Protein 41g

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:

  • Paleo Buffalo Chicken ..... $10.99 lb

  • THIS WEEK ONLY!! Classic Chicken Salad [Whole30 Approved®] (KETO-friendly) ..… $11.95lb

  • 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

  • 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 Breakfast Chili Bowl ….. $7.95
    KETO Mozzarella Turkey Meatballs with Tomato Marinara on Spiral Zucchini Noodles ..… $9.95
    KETO Spicy Mustard Chicken Thighs with Coconut Roasted Brussels Sprouts ..… $9.95
    ebars KETO Bar - Chocolate Mocha Crunch (delicious) ..… 3.00

  • PLANT BASED ITEMS -

    The following items are for our friends following PLANT BASED DIETS and contain NON-PALEO ingredients

    PB Pico de Gallo Black Bean Soup …... $9.95
    Soup made with black beans, vegetarian broth, water, cumin, diced tomato, onion, jalapeno, olive oil, lime juice, coconut sugar and cilantro.
    per serving: Calories 289kcal; Total Fat 4.3g (Sat. 0.75g, Trans fat 0g, Mono. 2.8g, Poly. 1.1g);
    Sodium 1007mg; Carb. 48g; Fiber 14g; Sugars 9.7g; Protein 16g
    PB Veggie Street Corn Bowl ….. $9.95
    Black beans, corn, Poblano pepper, red and green bell pepper, olive oil, red onion, cumin, chili powder, garlic powder, paprika, lime juice, roasted cherry tomato and brown rice.
    per serving: Calories 425kcal; Total Fat 5.5g (Sat. 0.92g, Trans fat 0g, Mono. 2.9g, Poly. 1.5g); Sodium 411mg; Carb. 84g; Fiber 13g; Sugars 9.6g; Protein 15g
    PB General Tso’s Tofu with Quinoa and Steamed Broccoli ..... $9.95
    Tofu mixed with a sauce of tomato paste, coconut aminos, Hoisin sauce, Sriracha sauce, rice vinegar, coconut sugar, arrowroot and water. Served with quinoa and steamed broccoli.
    per serving: Calories 343kcal; Total Fat 7.7g (Sat. 1.1g, Trans fat 0g, Mono. 1.6g, Poly. 4.2g); Sodium 727mg; Carb. 57g; Fiber 8.7g; Sugars 13g; Protein 21g

"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.