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healthy and delivered
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WHY LION NUTRITION?
We started out with a deli store in Belfast City Centre with a vision of providing great quality food and ambitions for growth. We were fortunate to see good success and a second store. In today’s world that naturally evolved into the food prep business where we now strive to deliver the same great quality food our customers came to expect, but delivered straight to your home, providing you with great food and keeping you healthy amidst your busy schedule or helping you achieve your dietary goals.
CHOOSE THE PLAN FOR YOU
The new menu is uploaded each Monday for the following week. We prepare our meals twice a week.
DELIVERED TO YOUR DOOR
Local Belfast deliveries: Sun:12:30pm-9:30pm | Weds: 6pm-9:30pm Nationwide deliveries: Weds: 10am-9:30pm
ENJOY YOUR HASSLE-FREE MEAL
Now it’s your turn to enjoy your fresh tasty meals with the confidence that you can track your macros.
Recycled denim insulation to keep meals cool
Recycled or reusable packaging to help save the planet.
Highest quality meat and fish, certified halal. 100% fresh fruit and veg.
Easy step-by-step re-heating instructions
Inside your food box
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Explore our feature food
Chicken Thighs
Testy rice and salate
Succulent, juicy pieces of tender chicken thighs that are marinated in the choice of your flavour. Cooked in a custom-oven and then grilled to really provide that smoky taste.
Thighs contains monounsaturated fats that should be part of a healthy diet.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
Chicken Breast
Testy rice and salate
Lean and skinless succulent chicken breast pieces that are marinated in the choice of your flavour. Chicken breast is excellent choice for people who want to consume fewer calories. It is high in protein and low in fat.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
Chicken Thigh Tortilla Wrap
Testy rice and salate
Don't fancy a meal? Bored of Chicken Breast Why not try our delicious tortilla Chicken Thigh Tortilla Wraps. Packed with grilled 100% chicken thighs, a choice of your marinade, mixed bell peppers, red onions, pickled cabbage all wrapped up in a grilled tortilla. Soft juicy succulent pieces of grade A Chicken Thighs.
Its not just the perfect meal or snack its extremely delicious and healthy full of protein and goodness.
How Long Does It Last?
All our wraps are vacuum packed in order to maintain freshness for 7 days.
Australian Lamb Chumps
Testy rice and salate
Australian lamb chumps that are marinated in Punjabi flavours to really get those taste bud tingling. These chumps are succulent and juice and cooked to perfection. You do not want to miss out on trying these!
All options served with Vegetables
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
3 x Chicken Wings
Testy rice and salate
Succulent meat on the bone cooked in a custom-made oven and grilled to perfection. Our 3 joint buffalo wings are not like the ones you received at pubs and restaurants where your looking for the chicken, these mighty wings are marinated 24 hours before being cooked.
Wings maybe considered as an unhealthy option however rest assured we at Lions Nutrition grill all meats so that the fat that you are consuming is from the meat.
The crispy grilled skin married with the soft and juicy tender meat from the inside really does cause an explosion of flavours in your mouth. It’s hard to believe that you are eating something that tastes so good and is healthy. Don’t feel guilty and indulge in these flavoursome wings.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Chicken Breast Tortilla Wrap
Testy rice and salate
Don't fancy a meal? Why not try our delicious tortilla Chicken Breast Tortilla Wraps. Packed with grilled 100% chicken breast, a choice of your marinade, mixed bell peppers, red onions, pickled cabbage all wrapped up in a grilled tortilla. High in protein very low in fat and extremely tasty!!
Its not just the perfect meal or snack its extremely delicious and healthy, full of protein and goodness.
How Long Does It Last?
All our wraps are vacuum packed in order to maintain freshness for 7 days.
Beef Steak Tortilla Wrap
Testy rice and salate
Don't fancy a meal? Why not try our delicious tortilla Beef Steak Tortilla Wrap. Packed with grilled Montreal rump steak pieces, mixed bell peppers, red onions, pickled cabbage all wrapped up in a grilled tortilla.
Its not this just the perfect meal or snack its extremely delicious and healthy full of protein and goodness.
How Long Does It Last?
All our wraps are vacuum packed in order to maintain freshness for 7 days.
Boneless Chicken Breast 120g (Pots Of Gains)
Testy rice and salate
Boneless Chicken Breast
Lean and skinless succulent chicken breast pieces that are marinated in the choice of your flavour. Chicken breast is excellent choice for people who want to consume fewer calories. It is high in protein and low in fat.
Lamb Sheesh
Testy rice and salate
A traditional Punjabi recipe made from lamb mince mixed with spices from the far east. These mouth watering sheesh kebabs are cooked on a skewer and grilled. With a pinch of green chillies these bitesize kebabs are a favourite amongst our customers.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
¼ Chicken Breast
Testy rice and salate
A breast with a wing our chicken quarters are marinated for 24 hours before being cooked in our custom-made oven then grilled to perfection.
Chicken breast has high protein and low-calorie content which is great for people who want to lose weight or want a high protein diet.
Our Carb Choices :Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Angus Beef Meatballs
Testy rice and salate
Made with bitesize succulent beef mince meatballs, slow cooked in a tangy tomato sauce with mixed herbs. This recipe is made with a twist and not like normal meatballs. The flavours that come through really do get those taste buds going. This meal really does add variety to your package and marries well with any carbohydrate
All options are served with mixed vegetables.
Your Choice of Carbs :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
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Chicken Thighs 155g (Pots Of Gains)
Testy rice and salate
Boneless Chicken Thighs
Succulent, juicy pieces of tender chicken thighs that are marinated in the choice of your flavour. Cooked in a custom-oven and then grilled to really provide that smoky taste.
Thighs contains monounsaturated fats that should be part of a healthy diet.
Lean Beef Rump Steak
Testy rice and salate
Using the finest Uruguayan Rump steak, choose from two flavours Montreal steak seasoning or our popular desi Punjabi seasoning which provides a little heat to your steak. Packed with protein this steak keeps you fuller for longer.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
Cod
Testy rice and salate
Light and fluffy white fish grilled to perfection using our handpicked marinades.
Cod is a nutrient dense fish that can provide many benefits. It contains a good source of protein, omega 3 fatty acids as well as vitamin D and B12.
Taste of this fish is not as strong as Salmon so this is a very popular option for people who want to add variety into their meals.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
Salmon
Testy rice and salate
Considered to be one of the healthiest fish you can eat, Salmon is high protein and omega 3 fatty acid. It contains a good source of vitamin D as well as other vitamins and minerals.
The delicacy of the fish allows the fish to absorb flavourings when marinated making this an irresistible meal.
The vibrant colour and soft and juicy texture our salmon is cooked to perfection. This is a meal you wouldn’t want to miss!
Our Choice of Carbs :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
Beef Mince
Testy rice and salate
Our home-made recipe made with only four species this beef mince is full of flavour and is one of our best sellers. Using lean beef mince that consists of less than 5% fat, slow cooked with our secret gravy. This protein can be teamed with any carbohydrates.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
10 Mix & Match Meals
Testy rice and salate
Not sure what you like? Try our mix and match meal bundle which is great for those who like a little variety and different flavoursome meats and carbohydrates.
The mix and match packages can consist of anything from the below:
- Chicken Breast
- Chicken Thighs
- Quarter Chickens
- Chicken Wings
- Beef Mince
- Beef Rump Steak
- Angus Beef Burger
- Meatballs
- Lamb Chumps
- Sheesh Kebab
Boneless Chicken Breast & Sweet Potato Served With Vegetables WL
Testy rice and salate
Boneless Chicken Breast
Lean and skinless succulent chicken breast pieces that are marinated in the choice of your flavour. Chicken breast is excellent choice for people who want to consume fewer calories. It is high in protein and low in fat.
Sweet Potatoes
A sweet tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Angus Beef Burger 6oz (Pots Of Gains)
Testy rice and salate
Angus Beef Burger
A juicy 6oz Aberdeen Angus Beef Burger sprinkled with a little salt and pepper. This is another one of Lions Nutrition best sellers and goes well with any carbohydrates.
Beef Mince Tortilla Wrap
Testy rice and salate
Don't fancy a meal? Why not try our delicious tortilla Beef Mince Tortilla Wraps. Packed with our famous slow pot beef mince recipe, mixed bell peppers, red onions, pickled cabbage all wrapped up in a grilled tortilla.
Its not just the perfect meal or snack its extremely delicious and healthy, full of protein and goodness.
How Long Does It Last?
All our wraps are vacuum packed in order to maintain freshness for 7 days.
The Lions Full English Breakfast
Testy rice and salate
15 Mix & Match Meals
Testy rice and salate
Not sure what you like? Try our mix and match meal bundle which is great for those who like a little variety and different flavoursome meats and carbohydrates.
The mix and match packages can consist of anything from the below:
- Chicken Breast
- Chicken Thighs
- Quarter Chickens
- Chicken Wings
- Beef Mince
- Beef Rump Steak
- Angus Beef Burger
- Meatballs
- Lamb Chumps
- Sheesh Kebab
Cod 120g (Pots Of Gains)
Testy rice and salate
Cod
Light and fluffy white fish grilled to perfection using our handpicked marinades.
Cod is a nutrient dense fish that can provide many benefits. It contains a good source of protein, omega 3 fatty acids as well as vitamin D and B12.
Taste of this fish is not as strong as Salmon so this is a very popular option for people who want to add variety into their meals.
5 Mix & Match Meals
Testy rice and salate
Not sure what you like? Try our mix and match meal bundle which is great for those who like a little variety and different flavoursome meats and carbohydrates.
The mix and match packages can consist of anything from the below:
- Chicken Breast
- Chicken Thighs
- Quarter Chickens
- Chicken Wings
- Beef Mince
- Beef Rump Steak
- Angus Beef Burger
- Meatballs
- Lamb Chumps
- Sheesh Kebab
Lamb Sheesh Kebab 120g (Pots Of Gains)
Testy rice and salate
Lamb Sheesh Kebab
A traditional Punjabi recipe made from lamb mince mixed with spices from the far east. These mouth watering sheesh kebabs are cooked on a skewer and grilled. With a pinch of green chillies these bitesize kebabs are a favourite amongst our customers.
Chicken Thigh & Basmati Spicy Rice Served With Vegetables
Testy rice and salate
Boneless Chicken Thighs
Succulent, juicy pieces of tender chicken thighs that are marinated in the choice of your flavour. Cooked in a custom-oven and then grilled to really provide that smoky taste.
Thighs contains monounsaturated fats that should be part of a healthy diet.
Basmati Spicy Rice
Made using white fluffy and soft basmati rice mixed with a little spice and mixed peppers. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids. Your rice doesn’t have to be boring try our Spicy Rice.
What Makes Us Different?
- Freshly made never frozen
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Five Day Trial Pack - 5 Bestsellers
Testy rice and salate
Our meal plan bundles are perfect to ensure you get a healthy, varied & balanced diet for your entire working week with daily lunch freshly prepared by us. We have pre-selected 5 of our most popular meals to keep you fueled throughout the day.
This bundle is perfect for those looking to try our bestsellers. All our meat and vegetables are locally sourced and cooked from fresh. They also have a minimum 7 day shelf life.
Included In our trial pack is...
1 X Peri-Peri Boneless Chicken Thighs With Spicy Rice & Veg
1 X American Smoked BBQ Breast With Cous Cous & Veg
1 X Prime Angus Beef Mince With Tomato Pasta & Veg
1 X Tandoori Chicken Thighs With White Rice & Veg
1 X Lemon & Herb Quarter Chicken With Sweet Potato & Veg
Seabass
Testy rice and salate
A flaky fish that is made with mixed peppers and seasoned to perfection. Seabass has high protein, omega 3 and low in calories making this a very popular meal.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Even though our Gluten Free range is gluten free we do handle gluten products on site.
¼ Chicken Leg
Testy rice and salate
Juicy and packed with flavour our quarter legs are amazing. Marinated 24 hours the juices from the bone are absorbed in to the meat whilst being cooked. Chicken legs contains a good source of protein, vitamins and minerals.
The succulent, tender meat just falls of the bone which is why this protein is one of our best sellers.
Choose Your Carb :
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
Brown Pasta
An Italian style saucy tomato and herb based sauce that is cooked with fusilli whole wheat pasta. It is a good source of energy-containing lower calories and carbohydrates but high fibre and nutrients. It helps to keep you fuller for longer, supports digestive health.
Basmati Brown Rice
Healthier than Basmati white rice, brown rice retains its whole-grain nutritional value than white rice. It doesn’t contain any fats which makes this a very appealing option of carbohydrates to choose from.
Couscous
A light fluffy crushed durum wheat infused with spices from all around the world. The aromatic carbohydrate is packed with a variety of flavours. Couscous contains a good level of protein and fibre and low content of fat and salt. Therefore, many people who what to lose weight choose couscous as their preferred carbohydrate.
Organic Quinoa
High protein, fibre and many other vitamins and minerals. Quinoa is a gluten free carbohydrate that can help regulate the digestive system and keep you feeling fuller for longer.
Pasta
An Italian style saucy tomato and herb base sauce that is cooked with fusilli and penne pasta. This is high in carbohydrates so if you want to increase your daily intake then this would be good for you.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
Sweet Potatoes
A sweet-tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains an array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Gluten Free
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Scrambled Eggs & Grilled Turkey Breast
Testy rice and salate
Protein Pancakes
Testy rice and salate
Protein Pancakes
The Lions Regular Mixed Grill
Testy rice and salate
If you love different types of meat then you must try our Mix Grills. We are nothing compared to the local pubs we are the best in the UK.
What you get in the Lions Regular Mixed Grill:
2 Pieces Of Chicken Tikka, 2 Pieces Of Tandoori Chicken, 2 Peri Peri Buffalo Wings, 2 Pieces Of Sheesh Kebabs, 1 Australian Lamb Chumps
30 Mix & Match Meals
Testy rice and salate
Not sure what you like? Try our mix and match meal bundle which is great for those who like a little variety and different flavoursome meats and carbohydrates.
The mix and match packages can consist of anything from the below:
- Chicken Breast
- Chicken Thighs
- Quarter Chickens
- Chicken Wings
- Beef Mince
- Beef Rump Steak
- Angus Beef Burger
- Meatballs
- Lamb Chumps
- Sheesh Kebab
Australian Lamb Chump 105g (Pots Of Gains)
Testy rice and salate
Lamb Chumps
Australian lamb chumps that are marinated in Punjabi flavours to really get those taste bud tingling. These chumps are succulent and juice and cooked to perfection. You do not want to miss out on trying these!
We also do these tender chumps in Montreal Steak seasoning.
Salmon & Sweet Potato Served With Vegetables
Testy rice and salate
Salmon
Considered to be one of the healthiest fish you can eat, Salmon is high protein and omega 3 fatty acid. It contains a good source of vitamin D as well as other vitamins and minerals.
The delicacy of the fish allows the fish to absorb flavourings when marinated making this an irresistible meal.
The vibrant colour and soft and juicy texture our salmon is cooked to perfection. This is a meal you wouldn’t want to miss!
Sweet Potatoes
A sweet tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Beef Mince & Sweet Potato Served With Vegetables WL
Testy rice and salate
Beef Mince
Our home-made recipe made with only four species this beef mince is full of flavour and is one of our best sellers. Using lean beef mince that consists of less than 5% fat, slow cooked with our secret gravy. This protein can be teamed with any carbohydrates.
Sweet Potatoes
A sweet tasting root vegetable that is vibrant in colour and in taste. Our sweet potato are seasoned with a sprinkle of our secret seasoning then roasted. Sweet potato is a great source of fibre and contains array of vitamins and minerals.
What Makes Us Different?
- Freshly made never frozen
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Boneless Chicken Breast & Basmati Spicy Rice Served With Vegetables
Testy rice and salate
Boneless Chicken Breast
Lean and skinless succulent chicken breast pieces that are marinated in the choice of your flavour. Chicken breast is excellent choice for people who want to consume fewer calories. It is high in protein and low in fat.
Basmati Spicy Rice
Made using white fluffy and soft basmati rice mixed with a little spice and mixed peppers. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids. Your rice doesn’t have to be boring try our Spicy Rice.
What Makes Us Different?
- Freshly made never frozen
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Boneless Chicken Breast & Basmati White Rice Served With Vegetables
Testy rice and salate
Boneless Chicken Breast
Lean and skinless succulent chicken breast pieces that are marinated in the choice of your flavour. Chicken breast is excellent choice for people who want to consume fewer calories. It is high in protein and low in fat.
Basmati White Rice
White fluffy and soft basmati rice has many health benefits. It contains proteins, carbohydrates, fibre, vitamins and minerals. Basmati rice has the highest content of all rice for amino acids.
What Makes Us Different?
- Freshly made never frozen
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Chicken and Egg Wrap
Testy rice and salate
Goat Curry (Pots of Gains)
Testy rice and salate
Goat Curry
Using the finest cuts of tender goat meat we used traditional Indian Spices to create this mouth watering curry. Our slow cooked curry is full of flavour and pairs nicely with rice. This new addition to our menu will get your taste buds flowing.
Goat meat is considered a healthy option has its lower in saturated fat then beef.
Australian Lamb Chumps & Roast Potato Served With Vegetables WL
Testy rice and salate
Australian Lamb Chumps
Australian lamb chumps that are marinated in Punjabi flavours to really get those taste bud tingling. These chumps are succulent and juice and cooked to perfection. You do not want to miss out on trying these!
We also do these tender chumps in Montreal Steak seasoning.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
What Makes Us Different?
- Freshly made never frozen
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Chicken Thigh & Roast Potato Served With Vegetables
Testy rice and salate
Boneless Chicken Thighs
Succulent, juicy pieces of tender chicken thighs that are marinated in the choice of your flavour. Cooked in a custom-oven and then grilled to really provide that smoky taste.
Thighs contains monounsaturated fats that should be part of a healthy diet.
Roast Potatoes
Roast potatoes that are made from Maris Piper white potatoes and seasoned with our secret seasoning.
What Makes Us Different?
- Freshly made never frozen
- Prepared by our Lions
- Grade A Meats
- Vacuum packed to lock in freshness
- Space saving recyclable trays
- Can freeze meals up to 3 months
- Eat hot or cold
Scrambled Eggs & Halloumi
Testy rice and salate
100 Mix & Match Meals
Testy rice and salate
Not sure what you like? Try our mix and match meal bundle which is great for those who like a little variety and different flavoursome meats and carbohydrates.
The mix and match packages can consist of anything from the below:
- Chicken Breast
- Chicken Thighs
- Quarter Chickens
- Chicken Wings
- Beef Mince
- Beef Rump Steak
- Angus Beef Burger
- Meatballs
- Lamb Chumps
- Sheesh Kebab
Salmon 120g (Pots Of Gains)
Testy rice and salate
Salmon
Considered to be one of the healthiest fish you can eat, Salmon is high protein and omega 3 fatty acid. It contains a good source of vitamin D as well as other vitamins and minerals.
The delicacy of the fish allows the fish to absorb flavourings when marinated making this an irresistible meal.
The vibrant colour and soft and juicy texture our salmon is cooked to perfection. This is a meal you wouldn’t want to miss!
Angus Beef Meatballs (Pots Of Gains)
Testy rice and salate
Angus Beef Meatballs
Made with bitesize succulent beef mince meatballs, slow cooked in a tangy tomato sauce with mixed herbs. This recipe is made with a twist and not like normal meatballs. The flavours that come through really do get those taste buds going. This meal really does add variety to your package and marries well with any carbohydrate.
Pots of Gain
Boneless Chicken Breast 120g (Pots Of Gains)
Testy rice and salate
99 Calories
Chicken Thighs 155g (Pots Of Gains)
Testy rice and salate
99 Calories
Chicken Drum Meat (Pots Of Gains)
Testy rice and salate
99 Calories
Angus Beef Burger 6oz (Pots Of Gains)
Testy rice and salate
99 Calories
Cod 120g (Pots Of Gains)
Testy rice and salate
99 Calories
Lamb Sheesh Kebab 120g (Pots Of Gains)
Testy rice and salate
99 Calories
Australian Lamb Chump 105g (Pots Of Gains)
Testy rice and salate
99 Calories
Goat Curry (Pots of Gains)
Testy rice and salate
99 Calories
Salmon 120g (Pots Of Gains)
Testy rice and salate
99 Calories
Angus Beef Meatballs (Pots Of Gains)
Testy rice and salate
99 Calories
Beef Rump Steak (Pots Of Gains)
Testy rice and salate
99 Calories
¼ Chicken Breast 322g (Pots Of Gains)
Testy rice and salate
99 Calories
3 Buffalo Chicken Wings (Pots Of Gains)
Testy rice and salate
99 Calories
Seabass 120g (Pots Of Gains)
Testy rice and salate
99 Calories
6 Buffalo Chicken Wings 520g (Pots Of Gains)
Testy rice and salate
99 Calories
¼ Chicken Leg 192g (Pots Of Gains)
Testy rice and salate
99 Calories
½ Chicken 515g (Pots Of Gains)
Testy rice and salate
99 Calories
Mackarel Curry (Pots of Gains)
Testy rice and salate
99 Calories
Beef Mince 120g (Pots Of Gains)
Testy rice and salate
99 Calories
Whole Chicken (Pots Of Gains)
Testy rice and salate
99 Calories
Our specials meal plans
Sumer Slim
Slim
Lite
Balance
Sport
Do you remember before the pandemic hit and life seemed more organized and predictable? You know, that mythical time when your pants still fit and you had your morning routine on lock? Time to get that back with some meal prep magic.
Not to brag, but we’re sort of experts in this department. Before TGK was TGK, our founder Amber Lewis was the neighborhood meal-prepper. It started with a simple desire to make good eating a no-brainer by preparing ready-to-eat meals with responsibly sourced ingredients. After tasting her recipes, friends and family started to put in orders. Eventually, local gyms started stocking up on Amber’s meals to help people optimize their nutrition. Before too long, she was on a mission to provide delicious and nutritious meals to everyone far and wide.
RIP sad desk lunches and pizza-binges for dinner. Hello effortless eating.
Ready to try it out for yourself? Here’s the quickest way to get started with no-fuss meal prepping!
1. Set Your Goals
Meal prepping is a strategy to help you achieve all your food goals. For it to be effective, those goals have to be specific. Get granular about what you want to accomplish with meal prepping and what you want out of your diet more generally, beyond just saving time and eliminating decision fatigue. Are you looking to build muscle, maintain, or lean out? Do you want to incorporate more local produce into your diet? Are you optimizing for a certain nutrient (like protein) or micronutrient (like magnesium)? This is a good time to assess other ambitions for your eating life too. For instance, maybe there’s a culinary skill you want to master or a CSA you’ve been thinking about joining.
If you’re like us, there are about a million things that could qualify as food goals (Eat seasonally! Nail that tricky sauce recipe! Use an InstaPot without fear of blowing up your kitchen!). Once you’ve brainstormed –– or put it all on a vision board, if that’s your thing –– start simplifying and bring it back to reality. Remember that you won’t be a completely different person when you start meal prepping, and take note of your current habits and preferences to set yourself up for success. If you already know you hate the texture of cooked vegetables after they’ve spent a few days in the fridge, don’t expect that to change. Instead, prepare and pre-portion vegetables to steam on-demand at mealtime. If you’re someone who seeks a lot of variety, lean into that instead of bulk-cooking 20 chicken-and-broccoli meals.
Here are the goals I set for myself for my last meal-prep, to give you an idea: Make nine ready-to-eat meals, including five lunches and four dinners for $60 or less. Include at least two seasonal vegetables and at least 18 grams of fiber between lunch and dinner. Throw calorie-counting out the window, but make smaller portions by slightly underfilling containers to avoid post-meal energy slumps.
Okay, have your goals in hand? Time for step two:
2. Build Your Toolkit
You have a goal, now you need the tools. While any containers will do, choosing a set that’s custom-designed for the job can be tremendously helpful for planning your meals. Buying the right gear can also be motivating: If your containers are just sitting there ready to be filled, who are you to put off the work for another week? We recommend getting pre-portioned glass or ceramic containers with a high-quality seal and a vent for reheating.
Other essential tools for meal prepping include baking pans (multiple), a large soup pot (preferably an InstaPot), a sauté pan, a good knife (Amber gives her recommendations here), and a large cutting board. If you plan on going deep and prepping for multiple weeks at a time, you could also consider investing in a vacuum sealer.
Now it’s time for the real work.
3. Cook Strategically
Over the years, we’ve learned a few things that can streamline your experience in the grocery store and in the kitchen. We hope they help you as much as they’ve helped us!
COOK FROM A TEMPLATE
To keep things simple and organized, use a template like the one below when creating meals from scratch.
Basic Meal Components:
- Protein [tempeh, eggs, ground beef]
- Complex Carbohydrates [quinoa, sweet potato, chickpeas]
- Leafy Greens [kale, spinach, collards y’all]
- Veggies [cauliflower, carrots, brussel sprouts]
- Nuts/Seeds/Fats [walnuts, hemp seeds, avocado]
- Dressing/Sauce [chimichurri, tahini, green curry sauce]
An Example Meal:
- Ground Beef
- Spaghetti Squash
- Sauteed Spinach
- Broccoli
- Walnut Pesto
CHOOSE A THEME
Sticking to one cuisine can be a good way to shorten your grocery list. For instance, you may decide on a Meditteranean theme for the week, prepping baked falafel salads for lunch and halibut for dinner, both with olives, tomatoes, and artichokes. By choosing recipes with overlapping ingredients but unique flavors, you save time and money without sacrificing variety.
EXPLORE ONE-POT AND SHEET-PAN RECIPES
They slash cleaning time. They save you oven space. They’re single-dish recipes, and they’re the MVPs of meal prep. Here are a few that we love, gathered from around the internet:
Sheet-Pan Meals:
Sausage and Root Vegetable Hash
Barbecue Chipotle Pork
Butternut Tofu
One-Pot Meals:
One-Pot Chicken Chili Verde
Morrocan Chickpea Quinoa Salad
Basil Chicken Coconut Curry
Ready to go for it? Post your meal-prep pics on Instagram and tag us @eatTGK! And if the idea of meal prep just makes you feel tired, you know we’re always here to do the work for you. Head over to this week’s menu and do your “prep” by just clicking a few buttons.
Happy Eating,
~The Team at TGK
We are excited to announce an improvement to our service: Delivery flexibility! Beginning next week, new subscription orders and a la carte orders will arrive on Wednesdays. Then all recurring orders will arrive on Fridays, by default. If you'd prefer another day earlier in the week for your recurring order to arrive, simply contact Customer Support and we'll get you set up. As a reminder, TGK delivery is always free!
For clarity, let's break it down here:
NEW ORDERS:
- First orders placed by Sunday at 8p EST will arrive by Wednesday.
- First orders placed after the Sunday 8p EST cutoff will arrive by the following Wednesday.
RECURRING ORDERS:
- All subsequent orders will arrive on Fridays each week, unless you set a different delivery day with Customer Service.
- Cutoff to choose your meals will remain Thursdays at 5pm EST.
- If this new delivery process does not work for your schedule please reach out to Customer Service immediately and we’ll do our best to accommodate your delivery request.
When we say ‘following,’ we mean not the very next Wednesday, but the one after that 
.
Still not clear? Contact Customer Support and we'll getcha squared away!
We’re all about the saying, “Let thy food be thy medicine.” But it’s very different when there’s actual medicine in our food. That, we are not all about. So today, we’re covering the problem of antibiotics in the food supply, and why choosing antibiotic-free food is at the heart of responsible sourcing.
Why are Antibiotics in Our Foods Anyway?
Our food system is great at producing massive amounts of food on the cheap. But making cheap food often comes with hidden costs, and that’s the case when it comes to industrial animal farming (think: fast food chicken, not the grassfed, grass-finished steak you bought from your local butcher). Around 99% of animals raised for food in America are raised on industrial farms – aka “factory farms" – where they live in crowded, often unsanitary conditions. This sort of environment is bad news for animals’ immune systems, and is a prime breeding ground for pathogens.
To keep animals alive in these unnatural environments, agribusiness companies have developed a habit of doling out antibiotics to animals like daily vitamins, even if the animals aren’t sick. While estimates vary greatly and data collection is difficult, even conservative industry estimates state that the majority (60%) of antibiotics produced in the U.S. are given to farm animals. The Union of Concerned Scientists estimates a much higher number at around 90%. This is bad news for public health, but it’s a win-win for the companies: the antibiotics keep animals alive in otherwise deadly environments and help them gain more weight in a shorter time, since some antimicrobials promote greater nutrient absorption. This isn’t just delaying consequences. It’s compounding them. Bacteria have a knack for adapting and building resistance to antibiotics when they’re regularly exposed, and that’s exactly what’s happening on these farms.
In the U.S., 88% of pigs receive antibiotics like tetracyclines in their feed for disease prevention and growth promotion purposes
Unfortunately, what happens on the farm doesn’t stay on the farm. Antibiotic-resistant superbugs bred in factory farms can infect humans too.
What's the Risk?
The way antibiotic resistance is transferred from animals to humans involves a complex web of interactions and potential transmission points. Put simply, transmission can happen directly or indirectly. Consuming foods that contain antibiotic-resistant bacteria or antibiotic residues can contribute to resistance (Consumer Reports revealed that nearly half of all chicken that’s sold is contaminated with antibiotic-resistant campylobacter). Contact with farm animals or farm workers can also directly transmit resistance. People can also be indirectly exposed just by existing in an area where there is a “resistance reservoir” in the environmental biome – which can be created by the spread of animal waste from factory farms into the environment.
In addition, recent research shows that DNA segments associated with drug resistance can jump between different species and strains of bacteria “with disturbing ease.” This means that cultivating antibiotic resistance in one bacterial strain in one location can lead to resistance in a totally different strain, far from the farm or hospital where the resistant genes originated. As such, the bacteria brewing in factory farms affects the usefulness of antibiotics across the globe.
Already, at least 2 million Americans get an antibiotic-resistant infection every year, and at least 23,000 don’t survive these infections, according to the CDC. Globally, conservative estimates indicate that antibiotic-resistance kills 700,000 people per year, and public health organizations are raising the alarm about the growing threat of antibiotic resistance.
Antibiotics are a public trust. They allow humans to combat otherwise deadly infections. So why are we allowing animal agribusiness to play chicken with the growing threat of antibiotic resistance? As public health experts push for policy change, we as eaters can take a stand by taking antibiotics off of our plates. In doing so, we’re telling companies that we value public health and animal welfare more than we value cheap hamburgers –– all by simply eating good food.
At TGK, we’ve been committed to sourcing antibiotic-free meat from day one. For more information on our sourcing standards, click here.
Written By: Carter Lewis
Do you remember before the pandemic hit and life seemed more organized and predictable? You know, that mythical time when your pants still fit and you had your morning routine on lock? Time to get that back with some meal prep magic.
Not to brag, but we’re sort of experts in this department. Before TGK was TGK, our founder Amber Lewis was the neighborhood meal-prepper. It started with a simple desire to make good eating a no-brainer by preparing ready-to-eat meals with responsibly sourced ingredients. After tasting her recipes, friends and family started to put in orders. Eventually, local gyms started stocking up on Amber’s meals to help people optimize their nutrition. Before too long, she was on a mission to provide delicious and nutritious meals to everyone far and wide.
RIP sad desk lunches and pizza-binges for dinner. Hello effortless eating.
Ready to try it out for yourself? Here’s the quickest way to get started with no-fuss meal prepping!
1. Set Your Goals
Meal prepping is a strategy to help you achieve all your food goals. For it to be effective, those goals have to be specific. Get granular about what you want to accomplish with meal prepping and what you want out of your diet more generally, beyond just saving time and eliminating decision fatigue. Are you looking to build muscle, maintain, or lean out? Do you want to incorporate more local produce into your diet? Are you optimizing for a certain nutrient (like protein) or micronutrient (like magnesium)? This is a good time to assess other ambitions for your eating life too. For instance, maybe there’s a culinary skill you want to master or a CSA you’ve been thinking about joining.
If you’re like us, there are about a million things that could qualify as food goals (Eat seasonally! Nail that tricky sauce recipe! Use an InstaPot without fear of blowing up your kitchen!). Once you’ve brainstormed –– or put it all on a vision board, if that’s your thing –– start simplifying and bring it back to reality. Remember that you won’t be a completely different person when you start meal prepping, and take note of your current habits and preferences to set yourself up for success. If you already know you hate the texture of cooked vegetables after they’ve spent a few days in the fridge, don’t expect that to change. Instead, prepare and pre-portion vegetables to steam on-demand at mealtime. If you’re someone who seeks a lot of variety, lean into that instead of bulk-cooking 20 chicken-and-broccoli meals.
Here are the goals I set for myself for my last meal-prep, to give you an idea: Make nine ready-to-eat meals, including five lunches and four dinners for $60 or less. Include at least two seasonal vegetables and at least 18 grams of fiber between lunch and dinner. Throw calorie-counting out the window, but make smaller portions by slightly underfilling containers to avoid post-meal energy slumps.
Okay, have your goals in hand? Time for step two:
2. Build Your Toolkit
You have a goal, now you need the tools. While any containers will do, choosing a set that’s custom-designed for the job can be tremendously helpful for planning your meals. Buying the right gear can also be motivating: If your containers are just sitting there ready to be filled, who are you to put off the work for another week? We recommend getting pre-portioned glass or ceramic containers with a high-quality seal and a vent for reheating.
Other essential tools for meal prepping include baking pans (multiple), a large soup pot (preferably an InstaPot), a sauté pan, a good knife (Amber gives her recommendations here), and a large cutting board. If you plan on going deep and prepping for multiple weeks at a time, you could also consider investing in a vacuum sealer.
Now it’s time for the real work.
3. Cook Strategically
Over the years, we’ve learned a few things that can streamline your experience in the grocery store and in the kitchen. We hope they help you as much as they’ve helped us!
COOK FROM A TEMPLATE
To keep things simple and organized, use a template like the one below when creating meals from scratch.
Basic Meal Components:
- Protein [tempeh, eggs, ground beef]
- Complex Carbohydrates [quinoa, sweet potato, chickpeas]
- Leafy Greens [kale, spinach, collards y’all]
- Veggies [cauliflower, carrots, brussel sprouts]
- Nuts/Seeds/Fats [walnuts, hemp seeds, avocado]
- Dressing/Sauce [chimichurri, tahini, green curry sauce]
An Example Meal:
- Ground Beef
- Spaghetti Squash
- Sauteed Spinach
- Broccoli
- Walnut Pesto
CHOOSE A THEME
Sticking to one cuisine can be a good way to shorten your grocery list. For instance, you may decide on a Meditteranean theme for the week, prepping baked falafel salads for lunch and halibut for dinner, both with olives, tomatoes, and artichokes. By choosing recipes with overlapping ingredients but unique flavors, you save time and money without sacrificing variety.
EXPLORE ONE-POT AND SHEET-PAN RECIPES
They slash cleaning time. They save you oven space. They’re single-dish recipes, and they’re the MVPs of meal prep. Here are a few that we love, gathered from around the internet:
Sheet-Pan Meals:
Sausage and Root Vegetable Hash
Barbecue Chipotle Pork
Butternut Tofu
One-Pot Meals:
One-Pot Chicken Chili Verde
Morrocan Chickpea Quinoa Salad
Basil Chicken Coconut Curry
Ready to go for it? Post your meal-prep pics on Instagram and tag us @eatTGK! And if the idea of meal prep just makes you feel tired, you know we’re always here to do the work for you. Head over to this week’s menu and do your “prep” by just clicking a few buttons.
Happy Eating,
~The Team at TGK