FRESH COOKED MEALS. HEAT AND EAT.

Maintain Plan - 1 MONTH

$10.21

per meal

Regular price $570.00 $570.00 total

Calling all the busy people out there! Doesn't matter if you are a stay-at-home parent, a work-from-home professional, an essential worker or just simply doesn't want to deal with the daily cooking tasks. This Maintain Plan features larger portions that will...

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Plan Details

Calling all the busy people out there! Doesn't matter if you are a stay-at-home parent, a work-from-home professional, an essential worker or just simply doesn't want to deal with the daily cooking tasks. This Maintain Plan features larger portions that will fit your hunger and nutritional needs with what's best: delivered to your door ready to Heat and Eat! A great introduction to Smooth Meal Prep!

  • 12 unique meals (6 lunch meals and 6 dinner meals) delivered weekly to your preferred address
  • No Commitment: orders can be canceled or paused at any time
  • Freshly cooked meals always made to order
  • Locally sourced ingredients from NS farmers and fishermen
  • Larger portion meals and full of flavor
  • We accommodate dietary and allergic restrictions 

Focus on yourself, your work, and your family. Leave the cooking to us!

Shipping

You will receive your first 6 meals the first Sunday after you place your order, your second 6 meals will arrive on wednesday.

Environmental Fee

Every order has a $5.00 environmental fee.

This Weeks Menu

Week #1 | Sep 19th-25th 2021

 

 

Meal #1

Nutritional Facts

(% Daily Value)

Meal #2

Nutritional Facts

(% Daily Value)

Day 1Chicken Teriyaki with Cauliflower Couscous

Calories 360

Fat 11 g (15%)

Carbohydrate 29 g (39%)

Protein 36 g

Cholesterol 150 mg (50%)

Sodium 1020 mg (44%)

BBQ Turkey Skillet

Calories 440

Fat 29 g (39%)

Carbohydrate 17 g (25%)

Protein 32 g

Cholesterol 120 mg (40%)

Sodium 120 mg (5%)

Day 2Shrimp Pasta Salad

Calories 530

Fat 20 g (27%)

Carbohydrate 56 g (25%)

Protein 37 g

Cholesterol 215 mg (72%)

Sodium 160 mg (7%)

Chicken Souvlaki Bowl

Calories 390

Fat 19 g (25%)

Carbohydrate 16 g (21%)

Protein 39 g

Cholesterol 95 mg (32%)

Sodium 100 mg (4%)

Day 3Maple Grilled Salmon with Veggies

Calories 390

Fat 22 g (29%)

Carbohydrate 25 g (29%)

Protein 26 g

Cholesterol 65 mg (22%)

Sodium 110 mg (5%)

Egg Roll in a Bowl

Calories 450

Fat 19 g (25%)

Carbohydrate 36 g (29%)

Protein 36 g

Cholesterol 120 mg (40%)

Sodium 980 mg (43%)

Day 4Curry Chicken with Basmati Rice

Calories 410

Fat 12 g (16%)

Carbohydrate 35 g (13%)

Protein 39 g

Cholesterol 95 mg (32%)

Sodium 85 mg (4%)

Jerk Chickpeas

Calories 300

Fat 9 g (12%)

Carbohydrate 44 g (54%)

Protein 14 g

Cholesterol 0 mg (0%)

Sodium 370 mg (16%)

Day 5Ground Turkey Chilli with Veggie Salad

Calories 350

Fat 20 g (27%)

Carbohydrate 32 g (40%)

Protein 16 g

Cholesterol 30 mg (10%)

Sodium 420 mg (18%)

Maple Lime Chicken with Veggies

Calories 260

Fat 4.5 g (6%)

Carbohydrate 17 g (21%)

Protein 38 g

Cholesterol 95 mg (32%)

Sodium 180 mg (8%)

Day 6Haddock Tacos

Calories 360

Fat 4 g (5%)

Carbohydrate 48 g (35%)

Protein 35 g

Cholesterol 90 mg (30%)

Sodium 980 mg (43%)

Korean Turkey with Veggies

Calories 440

Fat 30 g (40%)

Carbohydrate 10 g (15%)

Protein 35 g

Cholesterol 120 mg (40%)

Sodium 600 mg (26%)

 

Week #2 | Sep 26th-Oct 2nd 2021

 

 

Meal #1

Nutritional Facts

(% Daily Value)

Meal #2

Nutritional Facts

(% Daily Value)

Day 1Ground Turkey Stuffed Peppers

Calories 350

Fat 21 g (28%)

Carbohydrate 15 g (26%)

Protein 27 g

Cholesterol 90 mg (30%)

Sodium 120 mg (5%)

Clean Chicken Alfredo with Spaghetti Squash

Calories 420

Fat 21 g (28%)

Carbohydrate 18 g (22%)

Protein 43 g

Cholesterol 95 mg (32%)

Sodium 130 mg (6%)

Day 2Fried Tuna with Quinoa

Calories 440

Fat 19 g (28%)

Carbohydrate 33 g (24%)

Protein 35 g

Cholesterol 45 mg (15%)

Sodium 70 mg (3%)

Jerk Chicken Summer Salad

Calories 550

Fat 18 g (24%)

Carbohydrate 54 g (41%)

Protein 43 g

Cholesterol 95 mg (32%)

Sodium 620 mg (27%)

Day 3Cajun Salmon with Veggies

Calories 350

Fat 20 g (27%)

Carbohydrate 13 g (19%)

Protein 31 g

Cholesterol 80 mg (27%)

Sodium 600 mg (26%)

Maple Sriracha Meatballs with Mushrooms

Calories 340

Fat 15 g (20%)

Carbohydrate 20 g (11%)

Protein 34 g

Cholesterol 120 mg (40%)

Sodium 310 mg (13%)

Day 4Ground Turkey Sheppards Pie

Calories 410

Fat 12 g (16%)

Carbohydrate 49 g (29%)

Protein 29 g

Cholesterol 90 mg (30%)

Sodium 280 mg (12%)

Mango Chicken Salad

Calories 310

Fat 16 g (21%)

Carbohydrate 4 g (6%)

Protein 36 g

Cholesterol 95 mg (32%)

Sodium 210 mg (9%)

Day 5Greek Chicken Bowl

Calories 310

Fat 16 g (21%)

Carbohydrate 4 g (6%)

Protein 36 g

Cholesterol 95 mg (32%)

Sodium 210 mg (9%)

Unstuffed Pepper Bowl with Cauliflower Rice

Calories 420

Fat 28 g (37%)

Carbohydrate 11 g (17%)

Protein 34 g

Cholesterol 120 mg (40%)

Sodium 150 mg (7%)

Day 6Pepper Steak with Garlic Mushrooms and Rice

Calories 480

Fat 24 g (32%)

Carbohydrate 37 g (11%)

Protein 29 g

Cholesterol 80 mg (27%)

Sodium 260 mg (11%)

Lemon Pepper Haddock with Beet Salad

Calories 290

Fat 15 g (20%)

Carbohydrate 15 g (21%)

Protein 25 g

Cholesterol 75 mg (25%)

Sodium 410 mg (18%)

 

Week #3 | Oct 3rd-9th 2021

 

 

 

Meal #1

Nutritional Facts

(% Daily Value)

Meal #2

Nutritional Facts

(% Daily Value)

Day 1Blackened Salmon with Veggies

Calories 350

Fat 20 g (27%)

Carbohydrate 12 g (19%)

Protein 31 g

Cholesterol 80 mg (27%)

Sodium 1190 mg (52%)

Ground Turkey Lettuce Wrap

Calories 570

Fat 38 g (51%)

Carbohydrate 22 g (30%)

Protein 40 g

Cholesterol 120 mg (40%)

Sodium 410 mg (18%)

Day 2Butter Chickpeas with Basmati Rice and Veggies

Calories 590

Fat 33 g (44%)

Carbohydrate 64 g (48%)

Protein 14 g

Cholesterol 30 mg (10%)

Sodium 45 mg (2%)

Honey Ginger Chicken with Salad

Calories 380

Fat 19 g (25%)

Carbohydrate 16 g (23%)

Protein 39 g

Cholesterol 95 mg (32%)

Sodium 260 mg (11%)

Day 3Black Bean Chicken Stir Fry

Calories 280

Fat 9 g (12%)

Carbohydrate 12 g (20%)

Protein 38 g

Cholesterol 95 mg (32%)

Sodium 620 mg (27%)

Spicy Ranch Turkey with Veggies

Calories 380

Fat 22 g (29%)

Carbohydrate 15 g (19%)

Protein 32 g

Cholesterol 120 mg (40%)

Sodium 350 mg (15%)

Day 4Chicken Fajita Stuffed Sweet Potato

Calories 280

Fat 15 g (20%)

Carbohydrate 12 g (24%)

Protein 38 g

Cholesterol 95 mg (32%)

Sodium 280 mg (12%)

Sweet Chilli Shrimp with Veggies

Calories 260

Fat 13 g (17%)

Carbohydrate 11 g (18%)

Protein 28 g

Cholesterol 240 mg (80%)

Sodium 1090 mg (47%)

Day 5Thai Ground Turkey with Veggie Medley

Calories 310

Fat 17 g (23%)

Carbohydrate 5 g (7%)

Protein 32 g

Cholesterol 145 mg (10%)

Sodium 240 mg (10%)

Cajun Haddock with Beets and Carrots

Calories 270

Fat 11 g (15%)

Carbohydrate 18 g (23%)

Protein 25 g

Cholesterol 75 mg (25%)

Sodium 680 mg (30%)

Day 6Pineapple Jerk Chicken with Rice and CabbageComing SoonBalsamic Turkey with Cauliflower Rice

Calories 320

Fat 14 g (19%)

Carbohydrate 16 g (22%)

Protein 33 g

Cholesterol 120 mg (40%)

Sodium 180 mg (8%)

 

 

 

Week #4 | Oct 10th-16th 2021

 

 

 

Meal #1

Nutritional Facts

(% Daily Value)

Meal #2

Nutritional Facts

(% Daily Value)

Day 1Jerk Salmon with Beets and Turnip10% Protein, 90% CarbohydratesPulled BBQ Chicken with Roasted ZuchinniCalories Count, Ingredients
Day 2Asian Beef and Broccoli Stir Fry

Calories 370

Fat 11 g (15%)

Carbohydrate 28 g (23%)

Protein 39 g

Cholesterol 100 mg (33%)

Sodium 300 mg (13%)

Burrito Bowl over Lettuce

Calories 400

Fat 22 g (29%)

Carbohydrate 17 g (22%)

Protein 36 g

Cholesterol 120 mg (40%)

Sodium 270 mg (12%)

Day 3Pineapple Habanero Chicken10% Protein, 90% CarbohydratesMediterranean Tuna Salad

Calories 300

Fat 10 g (13%)

Carbohydrate 14 g (20%)

Protein 38 g

Cholesterol 55 mg (18%)

Sodium 220 mg (10%)

Day 4Sweet Potato Ground Beef ChilliComing SoonKung Pao Chicken with VeggiesComing Soon
Day 5Ground Turkey Burgers with Summer SaladComing SoonLemon Pepper Haddock with Veggies

Calories 290

Fat 15 g (20%)

Carbohydrate 15 g (21%)

Protein 25 g

Cholesterol 75 mg (25%)

Sodium 410 mg (18%)

Day 6Ground Turkey Spaghetti with Veggie PastaComing SoonChipotle Chicken with Veggie MedleyComing Soon

 

 

Please note that the Nutrition Facts displayed on this page is a summary only. Each dish accompanies the full Nutritional Facts Label with more detailed information about them.

Maintain Plan - 1 MONTH

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