MEAL PREP

Meals have a shelf life in the refrigerator for 5 days from delivery date.  Some meals may be frozen - please note which ones should and should not be frozen in the description.  You may warm meals directly from the refrigerator in the microwave for 1-2 minutes or from the freezer for 5-6 minutes.

How It Works:

1. Look over the menu and make your choices.  You get to choose which meals and how many you would like to order.  Ideally, you should have set calories/macros prior to ordering so you know how these meals will fit YOUR plan.  I can assist you with macro calculation if you need that.


2.  Decide whether you'd like to sign up for a 4 week membership  or if you'd like to do week-to-week ordering.  The membership option guarantees a lower price per meal and reserves your delivery day/time for 4 weeks at a time, and I will send you an order reminder each week if you need it.


3. Place your order via the online order form. The menu is updated by Saturday each week.  I require at least 2 days to have your meals prepared (e.g. if you order on Wednesday, the EARLIEST you can receive your meals is Friday).


4. Upon ordering you will choose delivery/pickup.  I offer delivery/pickup in the Cedar Rapids/Marion & North Liberty areas Monday-Friday.  Delivery/pickup days & times are listed on the online order form.


ORDERING PERIOD: Saturday-Wednesday

DELIVERY/PICKUP PERIOD: Monday-Friday


NOTE: If the order form is not working that means orders are closed for the week.  The order form will open again on Saturday!

Breakfast ($9.25/meal)

Breakfast Bowl

Ingredients include: Eggs, white potatoes, garlic powder, eggs, egg whites, turkey sausage (may be links or patties), shredded cheese, broccoli, salt, & pepper.
*OKAY TO FREEZE


Calories:  351 / Protein: 24.4g / Fat: 15.7g / Carbs: 27.7g / Net Carbs: 24g

Caramel Chocolate Chip Protein Pancakes

Ingredients include: Kodiak power cakes mix, Walden Farms caramel syrup, almond milk, egg whites, mini chocolate chips, & turkey sausage.

*OKAY TO FREEZE


<Pairs well with Walden Farms pancake syrup or sugar free pancake syrup>


Calories: 227 / Protein: 20g / Fat: 8.7g / Carbs: 19.6g / Net Carbs: 17g

Turkey Sausage Scramble

Ingredients include: Turkey summer sausage, mushrooms, eggs, egg whites, & shredded cheese.

*OKAY TO FREEZE


Calories: 320 / Protein: 39.5g / Fat: 13.6g / Carbs: 18g / Net Carbs: 17.5g

Soup $9.25/each

Buffalo Chicken Chili

Ingredients include: Boneless skinless chicken breast, buffalo wing sauce, ranch seasoning, reduced fat cream cheese, corn, garlic powder, onion powder, diced tomatoes w/green chiles, navy beans, & low sodium chicken broth.

*OKAY TO FREEZE


Calories: 395 / Protein: 34.5g / Fat: 15.8g / Carbs: 32.6g / Net Carbs: 25.3g

Chicken Tortilla Soup

Ingredients include: Boneless skinless chicken breast, reduced sodium chicken broth,  black beans, diced tomatoes, corn, red bell pepper, minced garlic, reduced fat cream cheese & tomato sauce. 

*OKAY TO FREEZE


Calories: 274 / Protein: 28.4g / Fat: 5.1g / Carbs: 28g / Net Carbs: 22.7g



Shrimp Bacon Chowder

Ingredients include: Jumbo shrimp, white onion, applewood smoked bacon, minced garlic, paprika, crushed red pepper flakes, corn, almond milk, corn starch, & reduced sodium chicken broth.


Calories: 291 / Protein: 29.8g / Fat: 11.2g / Carbs: 19.5g / Net Carbs: 18g

Lunches & Dinners ($9.25/meal)

Chicken, Spinach, & Mushroom Lasagna

Ingredients include: Boneless, skinless chicken breast, olive oil, garlic, oregano, basil, crushed red pepper, salt, mushrooms, spinach, almond milk, reduced sodium chicken broth, flour, parmesan cheese, nutmeg, lasagna noodles, shredded mozzarella cheese, & parsley.

*OKAY TO FREEZE


Calories: 349 / Protein: 32.4g / Fat: 10.8g / Carbs: 30.7g / Net Carbs: 28g

Taco Lasagna

Ingredients include: 93% lean ground beef, diced tomatoes w/green chiles, taco seasoning, low carb whole wheat tortillas, corn, & shredded cheese.

*OKAY TO FREEZE


Calories: 365 / Protein: 33g / Fat: 13.5g / Carbs: 26.4g / Net Carbs: 15.4g

BBQ Chicken Rolls

Ingredients include: Boneless skinless chicken breast, BBQ sauce, crescent rolls, mozzarella cheese, & green beans.

*OKAY TO FREEZE


Calories: 373 / Protein: 28.7g / Fat: 10.2g / Carbs: 38.5g / Net Carbs: 36.5g

Chicken Wrapped Veggies

Ingredients include: Boneless skinless chicken breast, asparagus, green pepper, red pepper, Famous Dave's steak & burger seasoning, olive oil, salt, & pepper.

*OKAY TO FREEZE


Calories:  232  / Protein: 32.3g / Fat: 8.7g / Carbs: 11g / Net Carbs: 7.4g

Beef Lasagna Rollups

Ingredients include: 93% lean ground beef, lasagna noodles, basil, oregano, garlic powder, pasta sauce, shredded mozzarella cheese, & broccoli.

*OKAY TO FREEZE


Calories: 349/ Protein: 24.4g / Fat: 7.9g / Carbs: 41.8g / Net Carbs: 35.9g

Greek Buddha Bowl

(this dish is meant to be enjoyed COLD)


Ingredients include: Quinoa, boneless skinless chicken breast, Greek vinaigrette, grape tomatoes, cucumber, apple cider vinegar, olive oil, dill weed, kalamata olives, & feta cheese.

*DO NOT FREEZE!  Fresh vegetables do not freeze & thaw well.


Calories: 430 / Protein: 32.8g / Fat: 16g / Carbs: 37.3g / Net Carbs: 33.7g

Stuffed Fajita Chicken

Ingredients include: Boneless skinless chicken breast, green bell pepper, red bell pepper, Mexican style shredded cheese, reduced fat cream cheese, & olive oil.


Calories: 396 / Protein: 41g / Fat: 20.7g / Carbs: 12g / Net Carbs: 10g

Chicken Bacon Alfredo Rollups w/Broccoli

Ingredients include: Boneless skinless chicken breast, whole grain lasagna noodles, light alfredo sauce, bacon pieces, shredded cheese, Italian seasoning, & broccoli.
*OKAY TO FREEZE


Calories: 275 / Protein: 23.6g / Fat: 8.6g / Carbs: 24.5g / Net Carbs: 20.3g

Crack Chicken w/Broccoli

Ingredients include: Boneless skinless chicken breast, Greek cream cheese, ranch seasoning, bacon pieces, & broccoli.

*OKAY TO FREEZE


Calories: 302 / Protein: 34g / Fat: 10g / Carbs: 10g / Net Carbs: 8g

BUILD YOUR OWN MEAL

Choose Your Protein

Choose one protein source.  Each portion of protein is 4 ounces.  Your choices are as follows:


1. 93% Lean Ground Beef Patty

(+ Famous Dave's steak & burger seasoning)

Calories: 170 / Protein: 24g / Fat: 8g / Carbs: 1g


2. Chicken Breast Bites 

(+ olive oil & Famous Dave's steak & burger seasoning)

Calories: 140g / Protein: 23g / Fat: 5g / Carbs: 2g


3. Shrimp 

(+ olive oil & Famous Dave's steak & burger seasoning)

Calories: 160 / Protein: 27g / Fat: 4g / Carbs: 2g


4. Sirloin Steak Bites

(+ Famous Dave's steak & burger seasoning)

Calories: 210 / Protein: 24g / Fat: 12g / Carbs: 3g

Choose Your Carb

Choose one carb source.  Each portion of carbs is 1 cup.


1. Jasmine Rice

Calories: 160 / Protein: 3g / Fat: 0g / Carbs: 36g


2. Roasted Baby Potatoes

Calories: 132 / Protein: 5g / Fat: 0g / Carbs: 30g


3. Quinoa

Calories: 160 / Protein: 6g / Fat: 2g / Carbs: 28g


4. Diced Roasted Sweet Potatoes (changed from mashed)

Calories: 129 / Protein: 2g / Fat: 0g / Carbs: 30g

Choose Your Veggie

Choose one vegetable source.  Each portion of veggies is 1 cup.  All veggies are sauteed in 1/2 tsp. olive oil & Famous Dave's steak & burger seasoning.


1. Zucchini

Calories: 41 / Protein: 2g / Fat: 2g / Carbs: 4g


2. Asparagus

Calories: 41 / Protein: 2g / Fat: 2g / Carbs: 4g


3. Green Beans 

Calories: 58 / Protein: 1g / Fat: 2g / Carbs: 8g


4. Broccoli

Calories: 51 / Protein: 1g / Fat: 2g / Carbs: 4g

Desserts ($9.25/each)

Jumbo Cherry Cheesecake Protein Cupcakes (2 per order)

Ingredients include: Oats, whey protein powder, salt, baking soda, egg white, unsweetened applesauce, no calorie sweetener, light vanilla Greek yogurt, fat free cream cheese, & cherry pie filling.

*OKAY TO FREEZE.


Calories (per cupcake): 159 / Protein: 15.6g / Fat: 1.7g / Carbs: 21.2g / Net Carbs: 19.2g

Jumbo Pumpkin Protein Cupcakes

Ingredients include: Oats, whey protein powder, pumpkin, egg whites, cinnamon, baking soda, cloves, nutmeg, light vanilla Greek yogurt, fat free cream cheese, & vanilla.

*OKAY TO FREEZE.


Calories (per 1/4 roll): 199 / Protein: 22.2g / Fat: 6.9g / Carbs: 11.6g / Net Carbs: 8.8g

Birthday Cake Protein Cupcakes (2 cupcakes per order)

Ingredients include: Oats, whey protein powder, baking soda, salt, egg whites, unsweetened applesauce, no calorie sweetener, water, fat free cream cheese, vanilla Greek yogurt, & rainbow sprinkles.

*OKAY TO FREEZE.


Calories (per cupcake): 191 / Protein: 20.7g / Fat: 2.9g / Carbs: 20.7g / Net Carbs: 18.7g

Strawberry Protein Cheesecake (2 slices per order)

Ingredients include: vanilla protein powder, fat free cream cheese, Greek yogurt, eggs, no calorie sweetener, almond milk, vanilla extract, salt, strawberries, and Walden Farms strawberry syrup. 

*OKAY TO FREEZE.


Calories (per slice): 122 / Protein: 16.1g / Fat: 1.7g / Carbs: 9.5g / Net Carbs: 8g

Carrot Cake Protein Muffins (4 muffins per order)

Ingredients include: Oats, vanilla whey protein powder, cinnamon, baking soda, nutmeg, allspice, salt, egg whites, carrot baby food, & no calorie sweetener.

*OKAY TO FREEZE


Calories (per muffin): 57 / Protein: 6.2g / Fat: 0.7g / Carbs: 6.7g / Net Carbs: 5.5g

Jumbo Chocolate Chip Protein Muffins (2 muffins)

Ingredients include: Oats, chocolate protein powder, cocoa powder, salt, baking soda, egg whites, no calorie sweetener, unsweetened applesauce, & mini chocolate chips. 

*OKAY TO FREEZE


Calories (per muffin): 143 / Protein: 12.6g / Fat: 3.2g / Carbs: 18.3g / Net Carbs: 16g

Meal Plan Membership

Set your meals for 4 weeks at a time without having to remember to place your order!  You can reserve the same delivery day/time each week for 4 weeks at a time. 


Message me to let me know you want sign up for the membership option and we will get you on the schedule!

Membership Options

4 Weeks - 10 Meals/week

$300



4 Weeks - 15 Meals/week

$425

4 Weeks - 21 Meals/week

$585

Package Pricing (Week-to-Week Ordering)

Contact me at info@amandaraefitness.com with any questions and/or ordering inquiries.