Meal Prep Menu

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, type your meal selections in the ORDER NOTES on the check out 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!
The Macros are based off of our Regular Portion Sizes. Large and XL Macros coming soon!

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: 372 Protein: 28 Carbs: 38 Fat: 12

Chicken Quesadilla

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

CALORIES: 386 PROTEIN: 35 CARBS: 48 FAT: 6

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: 333 - Protein: 29 Carbs: 34 Fat: 9

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: 287 Protein: 28 Carbs: 28 Fat: 7

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: 248 Protein: 30 Carbs: 14 Fats: 8

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: 478 PROTEIN: 42.1 CARBS 42.4: FAT: 15.54

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: 316 Protein: 24 Carbs: 27 Fat: 12

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: 242 Protein: 21 Carbs: 25 Fat: 6.5

Pulled Beef Brisket

Slow cooked beef brisket served with garlic mashed potato, and steamed greens

Calories:

Popcorn Chicken

Baked chicken breast breaded in our house blend of Almond, Oat, and coconut crust. Choose your side: almond crusted redskin potato wedges, or fresh garden salad. Served with our house tzatziki! ( sub

CALORIES: 310 PROTEIN: 36 CARBS: 28 FAT: 6

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: 377 | PROTEIN: 31 CARBS: 43 FAT: 9

Thai Turkey Burger

House made juicy Thai inspired turkey patty on top of a whole wheat bun, tomato, lettuce, and tzatziki. Served along side a garden salad.

Calories: 393 | Protein: 32 Carbs: 41.5 Fat: 11

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: 287 Protein: 27 Carbs: 29 Fat: 7

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: 298 Protein: 36 Carbs: 25 Fat: 6

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: 278 Protein: 29 Carb: 18 Fat: 10

Baked Wings

Baked chicken wings, tossed with our house wing blend. Served with a fresh garden salad and Tzatziki

CALORIES: 240 PROTEIN: 23 CARBS: 10 FAT: 12

Salmon Salad

Slow baked Salmon, served on top of a bed of fresh greens, cucumber, cherry tomato, beet root, and feta. Served with our house balsamic dressing!

Calories: 248 Protein: 30 Carbs: 14 Fats: 8

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

Calories: 220 Protein: 28 Carbs: 18 Fat: 4

Breakfast Cups

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

Calories: 220 Protein: 28 Carbs: 18 Fat: 4

The Prep

``The Build Your Meal Menu``
On the order page you will be able to select from the below, to build your custom meal prep!

Free Range Chicken Breast

4oz serving of tender baked Chicken breast

Calories in Chicken: 147 | Protein: 30 | Fat: 3

Turkey Breast | Halal Certified

4oz serving of Baked Turkey Breast

Calories in Turkey: 120 Protein: 27 Fat: 2

Extra Lean 90% Beef

Enjoy your 4 oz serving of our extra lean ground beef, served in patties for easy portions!

Calories in Patty: 167 Protein: 26 Fat: 7

Halal 90% Beef

Enjoy your 4 oz serving of our Halal extra lean ground beef, served in patties for easy portions!

Calories in Patty: 167 Protein: 26 Fat: 7

Top Sirloin Steak

3oz serving of Top Sirloin. Cooked Medium-Rare, please add to notes if you would like well done.

Calories in Steak: 165 calories | 24 g Protein | 7 g fat

Seasonal White Fish

4oz 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 (approx.): 131 Protein: 26 Fat: 3

Salmon

4oz 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: 195 Protein: 24g Fat: 11g

Halal Chicken Breast

4oz 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: 147 | Protein: 30 | Fat: 3

Carb Options

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

White Rice 1/2 cup: Calories 93.9 / 20g Carb / 2.8g Protein / 0.3g Fat
Brown Rice 1/2 cup: Calories 111 / 23g Carb / 2.5g Protein / 1g Fat
Quinoa 1/2 cup: Calories 114 / 20g Carb / 4g Protein / 2g Fat
4 oz Sweet Potato: Calories 100 /23g Carb / 2g Protein / 0g Fat
4 oz Red Potato: Calories 100.9 / 18g Carb / 2g Protein / 0.1g Fat

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

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