Meal Prep Menu

Take a look at Vancouver Muscle Meals custom meal prep menu. We have food for foodies, busy business professionals, athletes and those with dietary restrictions. Delivering all over the lower mainland, Kamloops and Whistler, Healthy can taste good!

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The Foodie Menu

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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Build Your Own

Our Build Your Own Menu is designed for those who have a strict diet, such as those with dietary resctrictions and athletes, that need clean food, cooked to perfection. Build your own meals or choose from our coaching 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.

View Custom Coaching Packages

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 your fitness goals!

Pulled Beef Brisket

Slow cooked beef brisket served alongside garlic mashed potatoes and steamed green vegetables.
CALORIES REGULAR: 360 PROTEIN: 26 CARBS: 37 FAT: 12
CALORIES LARGE: 540 PROTEIN: 39 CARBS: 55.5 FAT: 18

Mexi Beef Tacos

Two soft shell flour tacos served with spicy sautéed 90% extra lean beef, onions, mushrooms and red peppers. Topped with fresh romaine, house salsa, low fat mozzarella and our tzatziki sauce. *Sub tacos and make it a rice bowl*
CALORIES REGULAR: 478 PROTEIN: 42.1 CARBS 42.4: FAT: 15.54
CALORIES LARGE: 652 PROTEIN: 58 CARBS: 60 FAT: 20

Soy Ginger Salmon Bowl

Baked Salmon with a balsamic reduction, sautéed bok choy, bean sprouts, red peppers, baby corn, snap peas and onions with a soy ginger glaze. Served with basmati rice. GF.
CALORIES REGULAR: 372 PROTEIN: 28 CARBS: 38 FAT: 12
CALORIES LARGE: 488 PROTEIN: 38 CARBS: 48 FAT: 16

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 REGULAR: 386 PROTEIN: 35 CARBS: 48 FAT: 6
CALORIES LARGE: 537 PROTEIN: 48 CARBS: 66 FAT: 9

Bunless Beef Burger

Fresh 90% extra lean beef patty topped with all the fixings - red onions, romaine lettuce, tomatoes and avocado. Served with a side of cinnamon sweet potato fries. GF.
CALORIES REGULAR: 287 PROTEIN: 28 CARBS: 28 FAT: 7
CALORIES LARGE: 349 PROTEIN: 39 CARBS: 28 FAT: 9

Chicken Curry

Fresh baked chicken breast in our healthy curry sauce with spinach, peppers, mushrooms, carrots and red onions. Served with rice. GF / DF.
CALORIES REGULAR: 287 PROTEIN: 28 CARBS: 28 FAT: 7
CALORIES LARGE: 349 PROTEIN: 39 CARBS: 28 FAT: 9

The Muscle Salad

Fresh baked chicken breast on a bed of mixed greens, carrots, cucumbers, tomatoes, cranberries, pecans and sunflower seeds. Served with our Italian Vinaigrette.
CALORIES REGULAR: 248 PROTEIN: 30 CARBS: 14 FATS: 8
CALORIES LARGE: 308 | PROTEIN: 45 CARBS: 14 FATS: 8

Chicken Sweet Potato Pizza

A fresh slice of out homemade sweet potato and oat crust pizza topped with our house tomato sauce, fresh veggies, chicken breast and low fat mozzarella cheese or Daiya DF cheese. Served with veggie sticks. GF.
CALORIES REGULAR: 242 PROTEIN: 21 CARBS: 25 FAT: 6.5
CALORIES LARGE: 344 PROTEIN: 31 CARBS: 37 FAT: 8

Meat Lovers Sweet Potato Pizza

A fresh slice of our homemade sweet potato and oat crust pizza topped with 90% lean ground beef and turkey bacon. Choose between our low fat mozzarella or dairy free Daiya Cheese. Served with Vegetable Sticks. GF (no substitutions).
CALORIES REGULAR: 316 PROTEIN: 24 CARBS: 27 FAT: 12
CALORIES LARGE: 432 PROTEIN: 32 CARBS: 40 FAT: 16

Peanut Chicken Stir Fry

Baked chicken breast tossed with our house made spicy peanut sauce, served on a bed of rice noodles and vegetable stir fry!
CALORIES REGULAR: 314 PROTEIN: 37 CARBS: 28 FAT: 6
CALORIES LARGE: 437 PROTEIN: 55 CARBS: 35 FAT: 9

Granola Bowl

House made crunchy protein granola Served with Berry Sauce, fresh fruit and Almond Milk
CALORIES REGULAR: 274 PROTEIN: 17 CARBS: 28 FAT: 6
CALORIES LARGE: 548 PROTEIN: 34 CARBS: 56 FAT: 12

Chicken Penne

Baked chicken breast served over quinoa penne with our house tomato sauce, loaded with zucchini, mushrooms, onions, herbs and spinach. Topped with low fat mozzarella cheese. GF.
CALORIES REGULAR: 377 | PROTEIN: 31 CARBS: 43 FAT: 9
CALORIES LARGE: 487 | PROTEIN: 47 CARBS: 50 FAT: 11

Thai Turkey Burger

House made Thai inspired turkey patty on top of a whole wheat bun loaded with lettuce, tomato, onion, shredded beets and a side of tzatziki.
CALORIES REGULAR: 393 | PROTEIN: 32 CARBS: 41.5 FAT: 11
CALORIES LARGE: 589.3 | PROTEIN: 48 CARBS: 62.35 FAT: 16.5

Turkey Chilli

Ground turkey breast slow cooked in our famous tomato chili sauce with bean, red onions, mushrooms, and peppers. Served with rice. GF.
CALORIES REGULAR: 287 PROTEIN: 27 CARBS: 29 FAT: 7
CALORIES LARGE: 377 PROTEIN: 40 CARBS: 34 FAT: 9

Pecan Chicken Quinoa Salad

Pecan and oat crusted chicken breast served on a bed on quinoa salad with tomato, cucumber, feta cheese and our house Italian dressing.
CALORIES REGULAR: 298 PROTEIN: 36 CARBS: 25 FAT: 6
CALORIES LARGE: 425 PROTEIN: 54 CARBS: 32 FAT: 9

Beef Lasagne

Fresh baked with extra lean beef mince, zucchini, peppers, red onions and spinach, topped with low fat mozzarella cheese. Dairy free options available.
CALORIES REGULAR: 278 PROTEIN: 29 CARB: 18 FAT: 10
CALORIES LARGE: 353 PROTEIN: 43 CARB: 29 FAT: 7

Salmon Salad

Slow baked salmon on top of a bed of fresh greens, cucumbers, cherry tomatoes, beet root and feta cheese. Served with our house balsamic dressing.
CALORIES REGULAR: 248 PROTEIN: 30 CARBS: 14 FATS: 8
CALORIES REGULAR: 372 PROTEIN: 45 CARBS: 21 FATS: 12

Baked Wings

Baked chicken wings tossed with out house wing blend. Served with a fresh garden salad and tzatziki.
CALORIES REGULAR: 240 PROTEIN: 23 CARBS: 10 FAT: 12
CALORIES LARGE: 483 PROTEIN: 30 CARBS: 48 FAT: 19

Breakfast Cups

Egg white cups stuffed with turkey bacon, spinach, peppers and onions. Topped with low fat mozzarella cheese.
CALORIES REGULAR: 220 PROTEIN: 28 CARBS: 18 FAT: 4
CALORIES LARGE: 322 PROTEIN: 42 CARBS: 25 FAT: 6

Protein Pancakes

Pancakes without the guilt! Low carb and protein rich, topped with triple berry sauce and fresh fruit. The large sized pancakes are served with a side of peanut butter.
CALORIES REGULAR: 220 PROTEIN: 28 CARBS: 18 FAT: 4
CALORIES LARGE: 440 PROTEIN: 48 FAT: 20

Protein Donuts

Chocolate protein pumpkin donuts with a Nutella ganache! Sugar free / Dairy / Gluten Free and TASTY!
Calories 135: 15 G Protein | 3 G Fat | 12 G Carb

English Egg Muffin

Egg whites, mushroom, pepper, spinnach, tomato, turkey bacon & feta served on an english Muffin.
Calories 303: 30 G Protein | 7 G Fat | 30 G Carb

Build Your Meal

Choose your protein and sides, along with the extras to build your own custom meals!

Protein Options

Free Range Chicken Breast

4 or 6 oz serving of tender baked chicken breast.
CALORIES: 147 | PROTEIN: 30 | FAT: 3
CALORIES: 220 PROTEIN: 45 FAT: 4.5

Turkey Breast | Halal Certified

4 or 6 oz serving of baked turkey breast.
CALORIES: 120 PROTEIN: 27 FAT: 2
CALORIES: 191 PROTEIN: 41 FAT: 3

Extra Lean 90% Beef

4 or 6 oz of extra lean ground beef.
CALORIES: 167 PROTEIN: 26 FAT: 7
CALORIES: 251 PROTEIN: 39 FAT: 10.5

Halal 90% Beef

Enjoy your 4 or 6 oz serving of our Halal extra lean ground beef, served in patties for easy portions!
CALORIES: 167 PROTEIN: 26 FAT: 7
CALORIES: 250.5 PROTEIN: 39 FAT: 10.5

Top Sirloin Steak

3 or 5 oz serving of lean top sirloin cooked medium-rare. Please add notes if you would like your steak to be well done.
CALORIEs: 165 CALORIES | 24 G PROTEIN | 7 G FAT
CALORIES: 234 PROTEIN: 36 FAT: 10

Basa

4 or 6 oz serving of fresh basa.
CALORIES: 131 PROTEIN: 26 FAT: 3
CALORIES: 192 PROTEIN: 39 FAT: 4

Salmon

4 or 6 oz serving of fresh salmon.
CALORIES: 195 PROTEIN: 24G FAT: 11G
CALORIES: 288 PROTEIN: 36 FAT: 16

Halal Chicken Breast

4 or 6 oz serving of tender baked Halal chicken breast.
CALORIES: 147 | PROTEIN: 30 | FAT: 3
CALORIES: 220.5 | PROTEIN: 45 | FAT: 4.5

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
White Rice 1 cup: Calories 188 / 40g Carb / 5.2g Protein / 0.6g Fat
Brown Rice 1/2 cup: Calories 111 / 23g Carb / 2.5g Protein / 1g Fat
Brown Rice 1 cup: Calories 222 / 26g Carb / 5g Protein / 2g Fat
Spaghetti Squash 4 oz:
Spaghetti Squash 6 oz:
Whole Wheat Pasta Regular:  Calories 199 / 42.77g Carb / 8.34g Protein / .8g Fat
Whole Wheat Pasta Large: Calories 298.5 / 64.15g Carb / 12.51g Protein / 3g Fat
Quinoa 1/2 cup: Calories 114 / 20g Carb / 4g Protein / 2g Fat
Quinoa 1 cup: Calories 228 / 40g Carb / 8g Protein / 4g Fat
4 oz Sweet Potato: Calories 100 /23g Carb / 2g Protein / 0g Fat
6 oz Sweet Potato: Calories 200 /40g Carb / 8g Protein / 4g Fat
4 oz Red Potato: Calories 100.9 / 18g Carb / 2g Protein / 0.1g 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.

Side Options

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

VEGETABLES:
Green vegetables
Mixed green vegetables
Brussels sprouts
Side Salad
Broccoli
Asparagus
Zucchini
Mushrooms

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.

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!!