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.

Breakfast ($9.25/meal)

Jumbo Blueberry Protein Muffins

Ingredients include: Blueberry muffin protein powder, oats, baking soda, salt, egg whites, unsweetened applesauce, & no calorie sweetener.
*OKAY TO FREEZE


Calories (per muffin): 94 / Protein: 9.2g / Fat: 1.5g / Carbs: 11.3g / Net Carbs: 10g

Caramel Chocolate Chip Protein Pancakes

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

*OKAY TO FREEZE


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


Calories: 275 / Protein: 22g / Fat: 5.4g / Carbs: 37.3g / Net Carbs: 32.2g

Turkey Sausage Scramble

Ingredients include: turkey summer sausage, eggs, egg whites, mushrooms, & reduced fat shredded cheese. 

*OKAY TO FREEZE


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

Summer Salads (great for lunch or dinner) - $9.25/each

Loaded Broccoli Salad

(this dish is meant to be enjoyed COLD)


Ingredients include: Broccoli, cauliflower, red onion, cheddar cheese, bacon pieces, light mayonnaise, apple cider vinegar, & no calorie sweetener.

*DO NOT FREEZE!


Calories: 363 / Protein: 16.4g / Fat: 26.9g / Carbs: 17.6g / Net Carbs: 12.6g

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

Greek Tortellini Salad

(this dish is meant to be enjoyed COLD)


Ingredients include: Cheese tortellini, kalamata olives, tomatoes, cucumber, red onion, feta cheese, & Greek vinaigrette dressing.

*DO NOT FREEZE!


Calories: 327 / Protein: 10.1g / Fat: 14.9g / Carbs: 40.7g / Net Carbs: 36.7g



Lunches & Dinners ($9.25/meal)

Habanero BBQ Almond Crusted Chicken Tenders

Ingredients include: Boneless skinless chicken breast, habanero BBQ almonds, egg, broccoli, olive oil, salt, & pepper.

*OKAY TO FREEZE


Calories: 399 / Protein: 32.3g / Fat: 25.1g / Carbs: 10.9g / Net Carbs: 5.6g

Cajun Turkey Sausage & Shrimp

Ingredients include: Smoked turkey sausage, shrimp, corn on the cob, olive oil, & cajun seasoning.

*OKAY TO FREEZE


Calories: 381 / Protein: 35.7g / Fat: 16g / Carbs: 24g / Net Carbs: 18g

Roasted Chicken Legs w/Bacon Wrapped Asparagus

Ingredients include: Chicken legs, olive oil, low sodium soy sauce, garlic powder, onion powder, paprika, salt, pepper, asparagus, & bacon.

*OKAY TO FREEZE


Calories: 469 / Protein: 49g / Fat: 29g / Carbs: 4g / Net Carbs: 2g

Turkey Sausage & Veggies

Ingredients include: Smoked turkey sausage, broccoli, green beans, potatoes, bell pepper, olive oil, chives, oregano, garlic powder, paprika, salt, & pepper.

*OKAY TO FREEZE


Calories: 314 / Protein: 21.8g / Fat: 14.8g / Carbs: 24g / Net Carbs: 17.4g

Bell Pepper Nachos

Ingredients include: Bell peppers, 93% lean ground beef, taco seasoning, & shredded cheese.
*OKAY TO FREEZE


Calories: 328 / Protein: 30.7g / Fat: 16.1g / Carbs: 12.2g / Net Carbs: 10g

Steak & Potatoes

Ingredients include: Top sirloin steak, potatoes, red bell pepper, olive oil, steak seasoning, & parsley flakes.

*OKAY TO FREEZE


Calories: 361 / Protein: 30.4g / Fat: 16.1g / Carbs: 27.3g / Net Carbs: 24.1g

Sweet Potato Shepherd's Pie

Ingredients include: 93% lean ground beef, peas, carrots, beef boullion, sweet potatoes, worcestershire sauce, egg whites, & light margarine.

*OKAY TO FREEZE


Calories: 410/ Protein: 32.1g / Fat: 10.4g / Carbs: 44.1g / Net Carbs: 36.2g

Southwest Zucchini Boats

Ingredients include: Boneless skinless chicken breast, zucchini, black beans, bell pepper (color may vary), Mrs. Dash southwest chipotle seasoning, olive oil, cumin, smoked paprika, & shredded cheese.

*OKAY TO FREEZE


Calories: 353 / Protein: 33.4g / Fat: 11.9g / Carbs: 28.2g / Net Carbs: 18.7g

Monterey Chicken

Ingredients: Boneless, skinless chicken breast, BBQ sauce, pico de gallo, colby & monterey jack cheese, bacon pieces, & green beans (may be whole or cut).

*OKAY TO FREEZE


Calories: 345 / Protein: 36g / Fat: 16g / Carbs: 12.2g / Net Carbs: 10.2g

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. Mashed Sweet Potatoes

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)

Strawberry Protein Cheesecake (2 slices per container)

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. 


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

Chocolate Protein Birthday Cake

Ingredients include: Oats, chocolate protein powder, cocoa powder, salt, baking soda, egg whites, no calorie sweetener, unsweetened applesauce, & reduced fat cream cheese.


Calories (per slice): 314 / Protein: 32.8g / Fat: 9.5g / Carbs: 25.5g / Net Carbs: 21.5g

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

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 this if necessary.


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.

Membership Options

4 Weeks - 10 Meals/week

$300



4 Weeks - 15 Meals/week

$425

4 Weeks - 21 Meals/week

$585

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!

Package Pricing (Week-to-Week Ordering)

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