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goal based and lifestyle menus

Lean proteins, healthy fats, and fiber. Cut back on sugars and starches. Fuel your metabolism.

Nutrient-dense, calorie-rich foods. Healthy fats, lean proteins and a balance of complex and simple carbohydrates.

Lean proteins, healthy fats, and fiber. Cut back on sugars and starches. Fuel your metabolism.

This low-carb, high-fat diet offers many health benefits. Burn fat while your body is in a metabolic state called ketosis.

Lean meats, fish, fruits, vegetables, nuts and seeds. Return to the way our early hunter-gatherer ancestors ate.

Breakfast

  • Hash Brown Breakfast Bake

    Meal Details

    Hash Brown Breakfast Bake

    Whole 30 compliant mixed with crisp hash browns and bites of spicy sausage.

    • Calories 310
    • Protein 14g
    • Carbs 11g
    • Fat 24g
    See details
    Hash Brown Breakfast Bake

    Photo may not be 100% accurate to actual dish

    Hash Brown Breakfast Bake

    Whole 30 compliant mixed with crisp hash browns and bites of spicy sausage.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    • Paleo
      Paleo
    • Soy free
      Soy Free
    This wholesome breakfast casserole has an array of colorful and mouth-watering flavors to make you ready for the day! This creamy and rich egg dish is gluten and dairy-free and uses crisp hash browns and spicy sausage to add an extra delicious boost of flavors!

    Nutritional information

    • Calories:
      310
    • Protein:
      14g
    • Carbs:
      11g
    • Fats:
      24g

    Ingredients

    • Potatoes

    • Spicy Pork Sausage

    • Arrowroot

    • Coconut Milk

    • Green Onions

    • Dried Garlic Powder

    • Dried Onion Powder

    • Salt

    • Black Pepper

    Please read our Nutritional Information Disclaimer
  • Cauliflower Breakfast Bake

    Meal Details

    Cauliflower Breakfast Bake

    A deliciously cheesy basked casserole served with a side of bacon.

    • Calories 260
    • Protein 20g
    • Carbs 5g
    • Fat 17g
    See details
    Cauliflower Breakfast Bake

    Photo may not be 100% accurate to actual dish

    Cauliflower Breakfast Bake

    A deliciously cheesy basked casserole served with a side of bacon.

    • Keto
      Keto
    Our keto breakfast casserole has all of the delicious flavors you crave when you get out of bed in the morning. Fluffy eggs, melty cheese, and juicy, savory sausage will be your energizing source of protein and healthy fats that are necessary to have a successful day! And just when it couldn’t get any better- we added bacon on the side!

    Nutritional information

    • Calories:
      260
    • Protein:
      20g
    • Carbs:
      5g
    • Fats:
      17g

    Ingredients

    • Cauliflower

    • Bacon

    • Cheddar Cheese

    • Whole Milk

    • Salt

    • Black Pepper

    • White Onion

    • Crumbled Feta Cheese

    Please read our Nutritional Information Disclaimer
  • Butternut Apple Hash

    Meal Details

    Butternut Apple Hash

    Served with chicken sausage and scrambled eggs.

    • Calories 280
    • Protein 19g
    • Carbs 39g
    • Fat 7g
    See details
    Butternut Apple Hash

    Photo may not be 100% accurate to actual dish

    Butternut Apple Hash

    Served with chicken sausage and scrambled eggs.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    • Paleo
      Paleo
    • Soy free
      Soy Free

    Nutritional information

    • Calories:
      280
    • Protein:
      19g
    • Carbs:
      39g
    • Fats:
      7g

    Ingredients

    • Butternut Squash

    • Apples

    • Chicken Sausage

    • White Onion

    • Salt

    • Black Pepper

    • Cinnamon

    • Almond Milk

    • Olive Oil

    • Fresh Parsley

    Please read our Nutritional Information Disclaimer
  • Waffles and Fruit

    Meal Details

    Waffles and Fruit

    Crispy paleo waffles served with mixed fruit.

    • Calories 296
    • Protein 3g
    • Carbs 28g
    • Fat 20g
    See details
    Waffles and Fruit

    Photo may not be 100% accurate to actual dish

    Waffles and Fruit

    Crispy paleo waffles served with mixed fruit.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    • Paleo
      Paleo
    • Vegetarian
      Vegetarian
    Our take on breakfast waffles while keeping your goals at the center of attention: crispy paleo waffles naturally sweetened with a side of rich maple syrup and topped with succulent berries will be the sweet, warm goodness you love without the extra calories.

    Nutritional information

    • Calories:
      296
    • Protein:
      3g
    • Carbs:
      28g
    • Fats:
      20g

    Ingredients

    • Baking Powder

    • Coconut Sugar

    • Coconut Oil

    • Salt

    • Apple Cider Vinegar

    • Vanilla Extract

    • Strawberries

    • Blueberries

    Please read our Nutritional Information Disclaimer

Lunch

  • Lasagna Stuffed Pepper

    Meal Details

    Lasagna Stuffed Pepper

    A low-carb take on your favorite homemade lasagna.

    • Calories 500
    • Protein 28g
    • Carbs 18g
    • Fat 28g
    See details
    Lasagna Stuffed Pepper

    Photo may not be 100% accurate to actual dish

    Lasagna Stuffed Pepper

    A low-carb take on your favorite homemade lasagna.

    • Gluten free
      Gluten Free
    • Soy free
      Soy Free
    This low-carb take on your favorite homemade lasagna is to die for! With gooey, cheesy layers, savory meat sauce, and Italian flavors, you will never go back to your typical lasagna again! Red peppers are packed with vitamins A, C, and potassium- you\'ll wonder why you didn\'t skip out on the carbs earlier!

    Nutritional information

    • Calories:
      500
    • Protein:
      28g
    • Carbs:
      18g
    • Fats:
      28g

    Ingredients

    • Red Bell Pepper

    • Ricotta Cheese

    • Shredded Mozarella

    • Ground Beef

    • Minced Garlic

    • Salt

    • Black Pepper

    • Tomato Sauce

    Please read our Nutritional Information Disclaimer
  • Fajita Hassleback Chicken

    Meal Details

    Fajita Hassleback Chicken

    With Mexican spices, colorful peppers and onions, and cheddar cheese.

    • Calories 388
    • Protein 44g
    • Carbs 11g
    • Fat 19g
    See details
    Fajita Hassleback Chicken

    Photo may not be 100% accurate to actual dish

    Fajita Hassleback Chicken

    With Mexican spices, colorful peppers and onions, and cheddar cheese.

    • Gluten free
      Gluten Free
    • Keto
      Keto
    • Soy free
      Soy Free
    This chicken is ultra flavorful and cheesy! With Mexican spices, colorful peppers and onions, and cheddar cheese, this chicken is oozing with flavor in every cut! We pair this chicken with our favorite light and savory cauliflower rice to give you a delicious, well-rounded, and low-carb meal.

    Nutritional information

    • Calories:
      388
    • Protein:
      44g
    • Carbs:
      11g
    • Fats:
      19g

    Ingredients

    • Cheddar Cheese

    • Green Bell Pepper

    • Red Bell Pepper

    • Mild Salsa

    • Fajita Seasoning

    • White Onion

    • Cauliflower

    • Olive Oil

    Please read our Nutritional Information Disclaimer
  • Sausage Pepper Onion Bowl

    Meal Details

    Sausage Pepper Onion Bowl

    Served with cauliflower rice.

    • Calories 520
    • Protein 24g
    • Carbs 14g
    • Fat 42g
    See details
    Sausage Pepper Onion Bowl

    Photo may not be 100% accurate to actual dish

    Sausage Pepper Onion Bowl

    Served with cauliflower rice.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    • Keto
      Keto
    • Paleo
      Paleo
    • Soy free
      Soy Free
    We make this amazingly tasty Italian classic with all whole and healthy ingredients! You\'ll crave this colorful dish with a little bit of spice in the juicy sausage, fresh red and green peppers, and sweet onions, there has never been a better combination!

    Nutritional information

    • Calories:
      520
    • Protein:
      24g
    • Carbs:
      14g
    • Fats:
      42g

    Ingredients

    • Italian Sausage

    • Green Bell Pepper

    • Red Bell Pepper

    • White Onion

    • Cauliflower

    • Salt

    • Black Pepper

    • Olive Oil

    Please read our Nutritional Information Disclaimer
  • Thai Basil Chicken

    Meal Details

    Thai Basil Chicken

    Bold basil takes the spotlight in this flavorful chicken and rice dish.

    • Calories 460
    • Protein 21g
    • Carbs 35g
    • Fat 37g
    See details
    Thai Basil Chicken

    Photo may not be 100% accurate to actual dish

    Thai Basil Chicken

    Bold basil takes the spotlight in this flavorful chicken and rice dish.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    • Paleo
      Paleo
    • Soy free
      Soy Free
    Bring on the heat with this Thai chicken and rice dinner! Bold basil takes the spotlight in this flavorful chicken and it\'s all paired with julienned carrots, mixed peppers, fluffy jasmine rice, and crisp snow peas! This meal is an Asian cuisine lunchtime dream!

    Nutritional information

    • Calories:
      460
    • Protein:
      21g
    • Carbs:
      35g
    • Fats:
      37g

    Ingredients

    • Gluten Free Oyster Sauce

    • Fresh Basil

    • White rice

    • Carrots

    • Green Bell Pepper

    • Red Bell Pepper

    • Salt

    • Black Pepper

    • Coconut Aminos

    • Minced Garlic

    • Green Chiles

    Please read our Nutritional Information Disclaimer
  • Vegetarian Enchilada

    Meal Details

    Vegetarian Enchilada

    Topped with a delicious homemade enchilada sauce.

    • Calories 580
    • Protein 23g
    • Carbs 101g
    • Fat 11g
    See details
    Vegetarian Enchilada

    Photo may not be 100% accurate to actual dish

    Vegetarian Enchilada

    Topped with a delicious homemade enchilada sauce.

    • Soy free
      Soy Free
    • Vegetarian
      Vegetarian
    These vegetarian enchiladas make for the perfect mid-day meal to satisfy your stomach and taste buds and give you tons of vitamins to keep you fueled! Wrapped in whole-wheat tortillas, they are veggie-filled, bright, flavorful, Mexican-seasoned, and topped with a layer of delicious homemade enchilada sauce and gooey cheese. Even meat-lovers will love this dish!

    Nutritional information

    • Calories:
      580
    • Protein:
      23g
    • Carbs:
      101g
    • Fats:
      11g

    Ingredients

    • Corn

    • Zucchini

    • Chili Powder

    • Cumin

    • Black Beans

    • Whole Wheat Tortilla

    • Enchilada sauce

    • Cheddar Cheese

    • Lime Juice

    • White Onion

    • Minced Garlic

    • Olive Oil

    • Spinach

    Please read our Nutritional Information Disclaimer
  • Greek Chicken

    Meal Details

    Greek Chicken

    Served with roasted veggies and quinoa.

    • Calories 401
    • Protein 28g
    • Carbs 32g
    • Fat 19g
    See details
    Greek Chicken

    Photo may not be 100% accurate to actual dish

    Greek Chicken

    Served with roasted veggies and quinoa.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    • Soy free
      Soy Free
    Through a combination of greek marinated chicken, tangy lemon, delicate rosemary, and bold garlic, this meal appeals to every taste bud. Alongside our delicious roasted veggie quinoa, you’ll look forward to the fresh burst of flavor

    Nutritional information

    • Calories:
      401
    • Protein:
      28g
    • Carbs:
      32g
    • Fats:
      19g

    Ingredients

    • Lemon Juice

    • Fresh Oregano

    • Fresh Thyme

    • Olive Oil

    • Fresh Rosemary

    • Orzo

    • Quinoa

    • Zucchini

    • Red Bell Pepper

    • Red Onion

    • Yellow Bell Pepper

    • Asparagus

    • Crumbled Feta Cheese

    Please read our Nutritional Information Disclaimer

Dinner

  • Parmesan Crusted Chicken

    Meal Details

    Parmesan Crusted Chicken

    baked to perfection alongside broccoli and creamy cauliflower mash

    • Calories 340
    • Protein 39g
    • Carbs 13g
    • Fat 6g
    See details
    Parmesan Crusted Chicken

    Photo may not be 100% accurate to actual dish

    Parmesan Crusted Chicken

    baked to perfection alongside broccoli and creamy cauliflower mash

    • Gluten free
      Gluten Free
    • Keto
      Keto
    • Soy free
      Soy Free
    This parmesan-crusted chicken is baked to perfection alongside broccoli to give you a lean and nutritious meal! Because broccoli is a rich source of vitamins A, B, C, E and K and also high in calcium, nutritionists recommend you eat it every day, which is why we appreciate it even more in this yummy dish! We accompany this meal with our homemade, creamy cauliflower mash.

    Nutritional information

    • Calories:
      340
    • Protein:
      39g
    • Carbs:
      13g
    • Fats:
      6g

    Ingredients

    • Minced Garlic

    • Grated Parmesan Cheese

    • Fresh Parsley

    • Salt

    • Cauliflower

    • Black Pepper

    • Olive Oil

    Please read our Nutritional Information Disclaimer
  • Oven Roasted Pineapple Chicken

    Meal Details

    Oven Roasted Pineapple Chicken

    Paired with coconut rice and zucchini moons.

    • Calories 600
    • Protein 40g
    • Carbs 48g
    • Fat 28g
    See details
    Oven Roasted Pineapple Chicken

    Photo may not be 100% accurate to actual dish

    Oven Roasted Pineapple Chicken

    Paired with coconut rice and zucchini moons.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    • Paleo
      Paleo
    • Soy free
      Soy Free
    Polynesian flavors combine blissfully in this oven-roasted pineapple chicken. We use bright and juicy pineapple chunks while cooking this chicken to create a tangy and flavorful sauce. This meal has the perfect balance of sweet and sour and pairs amazingly with moist coconut rice and fresh roasted zucchini!

    Nutritional information

    • Calories:
      600
    • Protein:
      40g
    • Carbs:
      48g
    • Fats:
      28g

    Ingredients

    • Pineapple

    • Chicken Stock

    • Coconut Aminos

    • Salt

    • Black Pepper

    • White Vinegar

    • Chicken Thighs

    • Jasmine Rice

    • Coconut Milk

    • Zucchini

    • Olive Oil

    Please read our Nutritional Information Disclaimer
  • Roasted Chicken Thighs

    Meal Details

    Roasted Chicken Thighs

    Paired with baked rosemary potatoes - seasoned with the perfect combo of savory and fresh flavors.

    • Calories 220
    • Protein 18g
    • Carbs 25g
    • Fat 5g
    See details
    Roasted Chicken Thighs

    Photo may not be 100% accurate to actual dish

    Roasted Chicken Thighs

    Paired with baked rosemary potatoes - seasoned with the perfect combo of savory and fresh flavors.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    • Paleo
      Paleo
    • Soy free
      Soy Free
    This meal takes chicken dinner to the next level! Our seasoned chicken thighs are roasted until they reach a juicy inside and crispy outside and are then paired with baked rosemary potatoes that have the perfect combination of savory starch and fresh herbs. We also accompany this meal with crisp and tangy balsamic brussels sprouts for a delicious and unique take on the fiber-filled veggie and even more flavor for you to enjoy!

    Nutritional information

    • Calories:
      220
    • Protein:
      18g
    • Carbs:
      25g
    • Fats:
      5g

    Ingredients

    • Chicken Thighs

    • Baby Potatoes

    • Brussel Sprouts

    • Chicken Stock

    • Minced Garlic

    • Black Pepper

    • Salt

    • Fresh Rosemary

    • Olive Oil

    • Honey

    • Balsamic Vinegar

    Please read our Nutritional Information Disclaimer
  • Maple Pork Tenderloin

    Meal Details

    Maple Pork Tenderloin

    A roasted pork tenderloin paired with a delicious maple rosemary glaze.

    • Calories 350
    • Protein 25g
    • Carbs 21g
    • Fat 19g
    See details
    Maple Pork Tenderloin

    Photo may not be 100% accurate to actual dish

    Maple Pork Tenderloin

    A roasted pork tenderloin paired with a delicious maple rosemary glaze.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    We take pork tenderloin to the next level with this dinner option. Our tenderloin is roasted to perfection, topped with a mouth watering maple rosemary glaze, and paired with the caramelized carrots baked with a hint of thyme!

    Nutritional information

    • Calories:
      350
    • Protein:
      25g
    • Carbs:
      21g
    • Fats:
      19g

    Ingredients

    • Pork Tenderloin

    • All Natural Maple Syrup

    • Fresh Rosemary

    • Olive Oil

    • Carrots

    • Dijon Mustard

    • Salt

    • Pepper

    • Red Pepper Flakes

    • Cauliflower

    • Almond Milk

    • Fingerling Potatoes

    Please read our Nutritional Information Disclaimer
  • Lemon Rosemary Beef Kabobs

    Meal Details

    Lemon Rosemary Beef Kabobs

    Grilled sirloin cubed and marinated in a fresh herbs.

    • Calories 319
    • Protein 24g
    • Carbs 8g
    • Fat 20g
    See details
    Lemon Rosemary Beef Kabobs

    Photo may not be 100% accurate to actual dish

    Lemon Rosemary Beef Kabobs

    Grilled sirloin cubed and marinated in a fresh herbs.

    • Dairy free
      Dairy Free
    • Gluten free
      Gluten Free
    This dish will appeal to the refined tastebuds by combining marinated sirloin and roasted vegetables all enhanced by the subtle pine taste of rosemary and laid alongside a steaming helping of rice, you will enjoy a cultivated twist on the classic kabob.

    Nutritional information

    • Calories:
      319
    • Protein:
      24g
    • Carbs:
      8g
    • Fats:
      20g

    Ingredients

    • Top Sirloin

    • Minced Garlic

    • Cauliflower

    • Brussel Sprouts

    • Butternut Squash

    • Olive Oil

    • Fresh Rosemary

    • Salt

    • Red Bell Pepper

    • Lemon Juice

    Please read our Nutritional Information Disclaimer
Add-ons

Snack

  • Peanutbutter Chocolate Chip Protein Balls

    Meal Details

    Peanutbutter Chocolate Chip Protein Balls

    These make the perfect breakfast, snack, or even dessert.

    • Calories 557
    • Protein 20g
    • Carbs 69g
    • Fat 27g
    See details
    Peanutbutter Chocolate Chip Protein Balls

    Photo may not be 100% accurate to actual dish

    Peanutbutter Chocolate Chip Protein Balls

    These make the perfect breakfast, snack, or even dessert.

    • Gluten free
      Gluten Free
    • Soy free
      Soy Free
    • Vegetarian
      Vegetarian
    Sometimes you just need a little bit of chocolate and peanut butter to get you through your day. With these protein balls you can feel free to snack guilt free. Made with nutritous and filling whole ingrediants.

    Nutritional information

    • Calories:
      557
    • Protein:
      20g
    • Carbs:
      69g
    • Fats:
      27g

    Ingredients

    • Rolled Oats

    • Chocolate chips

    • Ground Flax Seed

    • Vanilla Whey Protein

    • Chia Seeds

    • Vanilla Extract

    • Cinnamon

    Please read our Nutritional Information Disclaimer
  • Snickerdoodle Protein Balls

    Meal Details

    Snickerdoodle Protein Balls

    Perfect for an on the breakfast, snack, or even a dessert!

    • Calories 388
    • Protein 8g
    • Carbs 44g
    • Fat 20g
    See details
    Snickerdoodle Protein Balls

    Photo may not be 100% accurate to actual dish

    Snickerdoodle Protein Balls

    Perfect for an on the breakfast, snack, or even a dessert!

    • Gluten free
      Gluten Free
    A healthy nutrient dense spin on a dessert favorite. Made with whole ingredients like oat flour, whey protein and almond butter. Perfect for an on the breakfast, snack, or even a dessert!

    Nutritional information

    • Calories:
      388
    • Protein:
      8g
    • Carbs:
      44g
    • Fats:
      20g

    Ingredients

    • Vanilla Whey Protein

    • Oat Flour

    • Almond Butter

    • Vanilla Extract

    • Coconut Oil

    • Honey

    • Cinnamon

    • Coconut Sugar

    • Salt

    Please read our Nutritional Information Disclaimer

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