Menu/ March 2nd, 2020


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

NEW!
Roast-To-Order Whole-bean Coffees from Josephine's Roaster's in Franklin, TN. Scroll down for offerings!

THIS WEEK ONLY …..
CHOCOLATE CHERRY MUFFINS: 6 MUFFINS for $15..00
PALEO ORANGE CRANBERRY MUFFINS: 6 MUFFINS for $12.00
KETO “BANANA” MUFFINS: 6 MUFFINS for $15.00
CLASSIC CHICKEN SALAD [Whole30 Approved®] (KETO-friendly): 1 LB for $11.99

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

Please order by Wednesday, March 5th

lb Dishes approved by Whole30 will be noted “Whole30 Approved”

lb 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

  • Pork Sausage Patties with Scrambled Eggs, Rosemary Sweet Potatoes and Garlic Kale Saute ….. $7.95 ❤
    Two house made pork sausage patties with two scrambled eggs accompanied by rosemary accented sweet potatoes and kale sauteed with garlic and olive oil.

    per serving: Calories 654.08kcal Protein 39.525g Total Fat 42.977g Sat. 11.365g Mono. 19.646g Poly. 5.183g Carb. 27.404g Fiber 6.657g Sugars 5.468g Sodium 805.35mg

  • Blueberry Muffins with Bacon ..... $7.95
    Two of our house-made blueberry muffins, served with four pieces of thick-cut smokey bacon.

    per serving: Calories 430.701kcal Protein 20.013g Total Fat 29.959g Sat. 9.421g Mono.9.758g Poly. 2.584g Carb. 17.512g Fiber 4.485g Sugars 8.38g Sodium 1073.685mg

  • Breakfast Fried Rice with Bacon and Oven Poached Eggs ❤ (KETO-friendly) ..... $7.95
    Two oven poached eggs and three slices of bacon. Served with cauliflower rice, kale, onion, red bell pepper, mushroom, garlic, ginger, coconut aminos, sesame oil, lime juice, fish sauce and red pepper flakes.

    Nutritional facts per serving: Calories 695kcal; Total Fat 47g
    (Sat. 16g, Trans fat 0g, Mono. 21g, Poly. 6.3g); Carb. 15g; Protein 43g

LUNCH

  • Paleo Turkey Chili [Whole30 Approved®] (KETO-friendly) ….. $8.95
    A savory mix of ground turkey, onion, carrot, zucchini, yellow squash and yellow bell pepper seasoned with chili powder, celery, cumin, oregano and salt
    per serving: Calories 422kcal; Total Fat 18.9g (Sat. 54.6g, Trans fat 0.21g, Mono. 6.6g, Poly. 5.7g); Carb. 24.006g Fiber 5.77g Sugars 8.77g Sodium 1300.78.42mg

  • Hoisin Chicken Thighs on Bok Choy, Red Bell Peppers and Broccoli [Whole30 Approved®] ..... $8.95
    Chicken thighs topped with a Hoisin sauce of coconut aminos, Chinese five spice, toasted sesame oil, sea salt and Balsamic vinegar. Served with a side of bok choy, red bell peppers and broccoli.

    per serving: Calories 487.273kcal Protein 41.075g Total Fat 15.255g Sat. 2.635g Mono. 8.183g Poly. 3.05g Carb. 53.169g Fiber 6.797g Sugars 39.398g Sodium 1146.822mg

  • Mexican Pulled Chicken on Roasted Cauliflower [Whole30 Approved®] (KETO-friendly)
    Pulled chicken breast and thighs cooked with red bell pepper, green bell pepper, onion, cider vinegar, diced tomoto, tomato paste, whole grain mustard, chili, cumin, garlic powder, oregano, coriander, and hot sauce. Served on a bed of roasted cauliflower.

    per serving: Calories 325.626kcal Protein 51.153g Total Fat 5.784g Sat. 1.77g Mono. 2.098g Poly. 1.346g Carb. 20.27g Fiber 5.26g Sugars 12.395g Sodium 259.42mg



    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

  • Barbacoa Pork on Jalapeno Slaw [Whole 30 Approved] (KETO-Friendly) ..... $9.95
    Slow roasted pork with garlic, onion, cumin, chili powder, chipotle, green chiles, nutmeg, sea salt and white pepper. Served on a bed of our delicious house-made jalapeno slaw made from cabbage, carrot, cilantro, white pepper, white balsamic vinegar, lime juice, cumin, paprika, salt, jalapeno and Paleo mayo.

    per serving: Calorie 612.033kcal Protein 42.254g Total Fat 41.5 Sat. 12.07g Mono. 20.875g Poly. 5.243g Carb. 17.945g Fiber 4.615g Sugars 8.221g Sodium 1637.966mg

  • Walnut Hills Grass-Fed Brazilian Curry Meatballs on a bed of Sauteed Cabbage [Whole30 Approved®] (KETO-friendly)..... $10.95
    Local 100% Grass-Fed Beef Meatballs smothered in a Brazilian Curry Sauce and served on Sauteed Cabbage with Red, Green and Yellow Bell Peppers

    per serving: Calories 405.791kcal Protein 39.704g Total Fat 20.085g Sat. 8.67g Mono. 7.696g Poly 0.708g Carb 16.949g Fiber 5.669g Sugars 7.533g Sodium 485.939mg

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

  • 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

  • Cherry-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 Zucchini and Gouda Omelette Cups on a bed of Spinach, Cherry Tomatoes and Red Onion ..... $7.95
    • KETO Crispy Thighs with Crispy Brussels and Bacon ….. $9.95
    • KETO Meatloaf with Loaded Cauliflower Mash ..… $10.95
    • ebars KETO Bar - Chocolate Mocha Crunch (delicious)… 3.00

"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.

COFFEE!

These Specialty small-batch, Whole-Bean coffees from Josephine’s Roasters in Franklin, TN are Roasted-To-Order!
find out more at jroasters.com

CHOOSE YOUR BLEND! 5oz Bag…. 8.00 12oz bag…. 16.00

Reminiscence – Reminisce, and be grateful for the people and the moments in your past, both good and bad, as those moments made you into who you are today.

Reminiscence is from the Huehuetenango region of Guatemala and has taste notes of cherry, apricot, and chocolate with a creamy body. Those who like lighter to medium roasts typically love this single origin coffee.

Country: Guatemala
Region: Huehuetenango
Process: Washed
Taste Notes: Cherry, Apricot, Creamy, Chocolate

Ambition - Dream it so you can achieve it.
This perfect blend combines the Huila Region of Colombia with the Cerrado Mineiro Region of Brazil and makes an excellent everyday breakfast blend. It has taste notes of brown spice and brown sugar with a hint of milk chocolate.

Country: Columbia
Region: Huila
Process: Washed

Country: Brazil
Region: Cerrado Mineiro
Process: Natural

Here and Now - Be present in the moment. Wherever you are, be all there.
By far one of our favorite signature blends, this mix of Columbian and Ethiopian beans creates a creamy body with hints of brown sugar, cranberry with a touch of lemon to finish.

Country: Columbia
Region: Huila
Process: Washed

Country: Ethiopia
Region: Sidamo
Process: Natural

Prosperity - Look to the future with hope, as if there is hope for the future, then there is power in the present.

Dark Roast: Brazil: A little bit of citrus with notes of green apple that provide a classic, creamy, balanced body. This darker roast makes a great Espresso.

Country: Brazil/Region: Cerrado Mineiro/Process: Natural/Sweet Grapes, Green Apple, Citric Acid, Creamy, Clean

Good Will - Decaf - Remember to do good, and good will come to you.

Our decaf offering changes pretty regularly, as Tara (Mom to Josephine) is a decaf drinker and likes to change it up every few months. Therefore, you can count on a delicious decaf coffee in the medium roast range category. If you want to know specifically the origin and the notes in the current decaf offering, please email Tara, as she will be happy to share information her current favorite decaf coffee.


Brian Perry