Meal Prep Menu - Large

Take a look at Vancouver Muscle Meals custom meal prep menu. We have food for foodies, busy business professionals, athletes and competitors, delivering over the lower mainland! Healthy can taste good! Mix and Match your favourite meals! When you are ready to order, select your meal package from the Order Page!

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The Foodie

Designed for food lovers with health on the mind. Are you wanting to reach your health goals, but enjoy the process? Tired of not knowing what to make? Look no further. The Foodie Menu is macro friendly, with GF/DF options, Low sodium and GI.

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The Prep

Our Prep Menu is designed for strict dieters, such as competitors and athletes, that need clean food, cooked to perfection. Build your own meals or choose from our selections so that we can easily match your macronutrient needs!

Custom Meal Plan

Custom Order

Vancouver Muscle Meals is here to help you make a custom plan that can excel you towards your dream body, whether your are looking for weight-loss, muscle gain, or simply don't have the time to prepare your meals.

The Foodie

The foodie menu consists of clean meals, prepared with love, allowing you to still enjoy your meals while you eat your way to fit!

Bunless Beef Burger

Fresh Made 90% Extra Lean Beef Patty topped with all The Fixings - Red onion, romain, tomato and Avocado. Served with a side of out Sweet Potato Cinnamon Fries. GF

Calories: 460 - Protein: 43 Carbs: 45 Fat: 12

Soy Ginger Salmon Bowl

Baked Salmon with a Balsamic reduction, with sautéed Bok Choy, Bean Sprouts, Red Peppers, Baby Corn, Snap peas and Onions with a soy ginger glaze. Served with basmati rice GF

Calories: 488 Protein: 38 Carbs: 48 Fat: 16

Chicken Pesto Stir Fry

Baked Chicken Breast with fresh Red Peppers, Tomato, Red Onion, Basmati Rice and Spinach. Served with our macro friendly Pesto Sauce. GF

Calories: 586 | Protein: 49 Carbs: 66 Fat: 14

The Curry

Fresh Baked Chicken Breast in our healthy Curry Sauce with Spinach, Peppers, Mushroom, Carrot and Red Onion. Served with Rice. GF / DF

Calories: 349 Protein: 39 Carbs: 28 Fat: 9

Mexi Beef Tacos

Two soft shell flour tacos served along with spicy sautéed 90% extra lean beef, onion, mushroom, red pepper. Topped with fresh romain, house salsa, low fat mozzarella and our tzatziki sauce. *Sub tacos and make it a rice bowl*

CALORIES: 652 PROTEIN: 58 CARBS: 60 FAT: 20

Quesadillas

Baked quesadillas loaded with chicken breast, mushroom, onion, bell pepper and our low fat mozzarella! Served with fresh balsamic salsa and tzatziki.

Approx: CALORIES: 537 PROTEIN: 48 CARBS: 66 FAT: 9

Meat Lovers Sweet Potato Pizza

A fresh slice of our Homemade Sweet Potato and Oat Crust Pizza topped with House Tomato Sauce, Mushroom, Caramelized Onion, 90% Lean Ground beef, Turkey bacon, Choose our low fat mozzarella or dairy free Daiya Cheese. Served with Vegetable Sticks. GF ( no substitutions )

Calories: 432 Protein: 32 Carbs: 40 Fat: 16

The Original Sweet Potato Pizza

A fresh slice of our Homemade Sweet Potato and Oat Crust Pizza topped with House Tomato Sauce, Red Onion, Spinach, Mushroom, and Chicken Breast. Choose our low fat mozzarella or dairy free Daiya Cheese. Served with Vegetable Sticks. GF ( sub chicken for tofu)

Calories: 344 Protein: 31 Carbs: 37 Fat: 8

Baked Wings

Steam baked crispy chicken wings, with our favourite lemon pepper and honey dijon flavours! Choose between a side of our almond seasoned redskin wedges or a gardedn salad. Served with our house tzatziki!

CALORIES: 483 PROTEIN: 30 CARBS: 48 FAT: 19

Popcorn Chicken

Baked chicken breast breaded in our house blend of Almond, Oat, and coconut crust. Choose between almond crusted redskin potato wedges or a garden salad, served with our house Tzatziki.

CALORIES: 433 PROTEIN: 53 CARBS: 35 FAT: 9

Turkey Chilli

Our Turkey Chilli! Ground turkey breast slow cooked in our famous Tomato Chilli Sauce with Beans, Red Onion, Mushroom, Peppers. Served with Rice. GF

Calories: 377 | Protein: 40 Carbs: 34 Fat: 9

Pecan Chicken Quinoa Salad

Pecan and oat crusted chicken, served on a bed of quinoa salad with tomato, cucumber, feta, and our house italian dressing!

Calories: 425 Protein: 54 Carbs: 32 Fat: 9

Beef Lasagne

Our Fresh Baked Lasagne with Extra Lean Beef Mince, Zucchini,Peppers, Red Onion, and spinach topped with Low Fat Mozzarella. Dairy Free option available.

Calories: 353 Protein: 43 Carb: 29 Fat: 7

Spaghetti Bolognese

Whole wheat spaghetti topped with our freshly made house Bolognese sauce, loaded with bell pepper, onion, and mushroom!

Calories: 473 | Protein: 51 Carbs: 56: Fat 5 (approx)

Chicken Penne

Baked chicken breast served on quinoa penne, with house roasted tomato sauce sautéed with zucchini, mushroom, onion, herbs, spinach, and topped with low fat mozzarella. GF

CALORIES: 487 | PROTEIN: 47 CARBS: 50 FAT: 11

The Muscle Salad

Fresh baked Chicken Breast on a bed of Mixed Greens, Carrots, Tomato, Cucumber, Cranberries, Pecans, Sunflower Seeds and Turkey Bacon. Served with our Italian Vinaigrette.

Calories: 308 | Protein: 45 Carbs: 14 Fats: 8

The Prep

Healthy meals, cooked clean with out the extras, to fast track your weight loss and muscle building journey!

Free Range Chicken Breast

6oz serving along with your choice of roast vegetable medley or green vegetables, and Carb selection of white rice, brown rice, quinoa, red skin potato, or sweet potato.

Calories in Chicken: 220 | Protein: 45 | Fat: 4.5

Turkey Breast | Halal Certified

6oz serving along with your choice of roast vegetable medley or green vegetables, and Carb selection of white rice, brown rice, quinoa, red skin potato, or sweet potato.

Calories in Turkey: 191 Protein: 41 Fat: 3

Extra Lean 90% Beef

6oz serving along with your choice of roast vegetable medley or green vegetables, and Carb selection of white rice, brown rice, quinoa, red skin potato, or sweet potato.

Calories in Patty: 251 Protein: 39 Fat: 10.5

Top Sirloin Steak

5 oz serving along with your choice of roast vegetable medley or green vegetables, and Carb selection of white rice, brown rice, quinoa, red skin potato, or sweet potato.

Calories in Steak: 234 calories | 36 g Protein | 10 g fat

Basa

6oz serving along with your choice of roast vegetable medley or green vegetables, and Carb selection of white rice, brown rice, quinoa, red skin potato, or sweet potato.

Calories for fish: 192 | Protein: 39 | Fat: 4

Salmon

6oz serving along with your choice of roast vegetable medley or green vegetables, and Carb selection of white rice, brown rice, quinoa, red skin potato, or sweet potato.

Calories in Salmon: 288 | Protein: 36g | Fat: 16g

Carb Details

With the Large Prep Menu portions you have the choice of:

White Rice 1 cup: Calories 188 / 40g Carb / 5.2g Protein / 0.6g Fat
Brown Rice 1 cup: Calories 222 / 46g Carb / 5g Protein / 2g Fat
Quinoa 1 cup: Calories 228 / 40g Carb / 8g Protein / 4g Fat
6 oz Sweet Potato: Calories 200 / 35g Carb / 3g Protein / 0g Fat
6 oz Red Potato: Calories 202 / 27g Carb / 3g Protein / 0.1g Fat

You will be able to select your details when you select your meal package.

Breakfast

Protein packed breakfast options are a great start to your day! Add them as selection to your package!

Protein Pancakes

Pancakes with out the Guilt! Low carb and topped with our Triple Berry Sauce and Fresh Fruit served with Natural Peanut Butter

Calories: 220 | Protein: 48 | Carbs: 34 | Fat: 20

Breakfast Cups

Egg White cups stuffed with Turkey Bacon, spinnach, peppers and onion. Topped with low fat mozza!

Calories: 322 Protein: 42 Carbs: 25 Fat: 6

House Granola Bowl

Our house granola made with oats, protein, chia seeds, flax seeds, sunflower seeds, raisins and cranberries. Served with almond milk, fresh fruit, and our triple berry sauce.

Calories: 481 | Protein 30 | Carbs 70 | Fat 9

PROTEIN DONUTS

Three Chocolate protein pumpkin donuts! Sugar, Dairy & Gluten Free not to mention TASTY!
Enjoy our original chocolate donut with our Chocolate protein Glaze for your breakfast!

Calories: 405 | 45G Protein | 9G Fat | 36G Carb

Fit Treats

Looking for healthy treats and snacks? Add these tasty fit treats to your order!

Oat Bars: Per bar: 300 calories | Protein: 11.4g | Carb: 40g | Fat: 12.2g

Chocolate Peanut butter oat bars with whey protein isolate, raisins, chocolate, and sunflower seeds.

6 for $12

Chocolate Chic Cookies: Calories: 96 | Protein: 6 | Carbs: 11.75 | Fat: 2.8

Protein packed with whey protein isolate, peanut butter, chocolate chip CHIC PEA cookies!! Great for pre and post work out- Forget the protein bar, and snack on 2 cookies instead with no added sugar!!

$13 for a Dozen