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Maintenance Weekly Meal Prep Menu

This menu is for someone who wants weekly portioned healthier options.



Week #1




#11 Buffalo Shrimp

Grilled Shrimp tossed in spicy buffalo sauce, topped with grilled onion and ranch. Served with Potatoes Au gratin. 25 Carbs, 17g Fat, 26g Protein, 405 Calories

$10



#12 Chicken Stir-Fry

House made rotisserie style chicken, broccoli, green beans and mushrooms tossed in a spicy garlic glaze served over white rice. 24 Carbs, 12g Fat, 32g Protein, 358 Calories

$10



#13 Salisbury Steak

Homemade ground beef patty grilled and simmered in onion gravy, served with creole butter roasted potatoes. 25 Carbs, 16g Fat, 28g Protein, 410 Calories

$10



#14 Chicken Piccata

Sautéed chicken, mushrooms, artichoke hearts and capers tossed in lemon butter sauce, served over gluten free pasta. 28 Net Carb, 18g Fat, 31g Protein, 356 Calories

$10



#15 Crawfish Étouffée

Sautéed crawfish tails with cajun spices tossed in white wine, stewed tomatoes and a garlic butter sauce, served over white rice. Served with roasted vegetables. 29 Carbs, 15g Fat, 21g Protein, 390 Calories

$10



#16 Roast & Gravy

Slow simmered roast beef pulled apart, topped with natural gravy and served with homemade mashed potatoes. 28 Carbs, 20g Fat, 27g Protein, 450 Calories

$10



#17 Orange Chicken

Chicken breast seasoned with homemade orange ginger glaze and broiled in oven until crispy, served with Cajun shrimp fried rice. 28 Carbs, 17g Fat, 30g Protein, 405 Calories

$10



#18 Eggplant Lasagna

Grilled eggplant and lasagna noodles layered with mozzarella cheese and tomato bechamel sauce. Baked in oven. 25 Carbs, 15g Fat, 18g Protein, 355 Calories

$10




Week #2




#11 Chicken Parmesan

Chicken breast coated with parmesan cheese and seared in pan with garlic butter over a bed of rotini pasta tossed in homemade tomato sauce. 24 Carbs, 19g Fat, 35g Protein, 440 Calories

$10



#12 Red Beans & Rice

Homemade red beans slow cooked for hours served with smoked sausage and white rice. 34 Carbs, 21g Fat, 33g Protein, 450 Calories

$10



#13 Cowboy Butter Chicken

Chicken strips sautéed in a lemon sriracha butter sauce served over white rice and veggies. 25 Carbs, 16g Fat, 35g Protein, 385 Calories

$10



#14 Fire Cracker Shrimp

Gulf Shrimp sautéed in a spicy Thai style glaze served over house made Shrimp Fried Rice. 29 Carbs, 17g Fat, 30g Protein, 395 Calories

$10



#15 Shrimp & Grits

Sautéed shrimp tossed in a lemon butter sauce served with roasted corn grits. 30 Carbs, 20g Fat, 31g Protein, 410 Calories

$10



#16 Ribeye

Pan seared ribeye steak topped with garlic butter, served with creamed spinach and cheddar mashed potatoes. 29 Carbs, 26g Fat, 33g Protein, 465 Calories

$10



#17 Pork & Beef Szechuan

Sliced pork tenderloin and ribeye sautéed in a tangy sweet and spicy sauce, served over white rice. 25 Carbs, 18g Fat, 36g Protein, 399 Calories

$10



#18 Eggplant Lasagna

Grilled eggplant and lasagna noodles layered with mozzarella cheese and tomato bechamel sauce. Baked in oven. 25 Carbs, 15g Fat, 18g Protein, 355 Calories

$10




Week #3




#11 Salmon Florentine

Salmon simmered with garlic, mushrooms, spinach and artichokes in a white wine butter sauce served over white rice. 31 Carbs, 18g Fat, 34g Protein, 400 Calories



#12 Chicken Bruschetta

Thinly sliced grilled chicken topped with diced tomato, garlic, basil and parmesan cheese. Served over bacon gouda mashed potatoes. 34 Carbs, 15g Fat, 40g Protein, 325 Calories

$10



#13 Cheese Burger Sliders

Two grilled burgers topped with cheddar cheese, served with roasted potatoes. 31 Carbs, 21g Fat, 43g Protein, 450 Calories

$10



#14 Shrimp Monica

Sautéed shrimp, creole spices and garlic cream sauce tossed with GF rotini and topped with parmesan. 28 Carbs, 15g Fat, 17g Protein, 355 Calories

$10



#15 Steak Fajitas

Grilled skirt steak, onions, mushrooms and bell peppers tossed in homemade fajita seasoning served with Mexican rice. 31 Carbs, 21g Fat, 30g Protein, 400 Calories

$10



#16 Ginger Garlic Pork

Pork loin slow cooked with Asian ginger marinade, broiled and served with sweet potato hash. 29 Carbs, 16g Fat, 35g Protein, 370 Calories

$10



#17 Air Fried Turkey Breast

Marinated air fried turkey breast sliced over sautéed green beans and mashed potatoes. 34 Carbs, 15g Fat, 35g Protein, 370 Calories

$10



#18 Andouille Stuffed Tenderloin

Andouille sausage stuffed pork tenderloin, roasted in oven, served with garlic roasted potatoes. 31 Carbs, 17g Fat, 41g Protein, 425 Calories

$10




Week #4




#11 Cajun Mahi Mahi

Mahi Mahi seared and topped with a spicy crawfish sauce and served with Lyonnaise Potatoes. 28 Net Carbs, 17g Fat, 31g Protein, 450 Calories

$10



#12 Shrimp En Brochette

Bacon wrapped shrimp broiled in oven and topped with a garlic bechamel sauce, served with roasted corn grits. 29 Carbs, 28g Fat, 33g Protein, 429 Calories

$10



#13 Teriyaki Glazed Chicken

Grilled chicken breast smothered in homemade teriyaki sauce served over rice pilaf. 24 Carbs, 19g Fat, 38g Protein, 401 Calories

$10



#14 Redfish Palmisano

Cast iron skillet seared redfish topped with Meuniere sauce, brabant potatoes and skillet green beans. 19 Carbs, 18g Fat, 31g Protein, 425 Calories

$10



#15 Pad Thai

Chicken, shrimp, garlic, bell pepper and fresh green onions, stir- fried in a homemade chili almond sauce, served with chicken fried rice. 25 Carbs, 18g Fat, 26g Protein, 475 Calories

$10



#16 Smothered Pork Chops

Center cut pork chops simmered for hours in pork gravy and served with baked mac and cheese. 25 Carbs, 18g Fat, 35g Protein, 410 Calories

$10



#17 Lasagna Bolognese

GF lasagna noodles layered with mozzarella cheese, homemade tomato meat Bolognese sauce. 28 Carbs, 19g Fat, 27g Protein, 459 Calories

$10



#18 Shrimp Stew

Dark roux, Gulf shrimp, roasted potatoes, shrimp stock, Louisiana spices cooked in cast iron pot for hours, served over white rice. 35 Carbs, 22g Fat, 28g Protein, 420 Calories

$10




Week #5




#11 Seafood Gumbo

Shrimp, crab meat, andouille sausage, okra, Louisiana seasoning and roux served with homemade potato salad. 27 Net Carbs, 15g Fat, 35g Protein, 340 Calories

$10



#12 Barbecue Shrimp

Grilled shrimp tossed in homemade lemon butter barbecue glaze served with roasted corn grits. 28 Carbs, 15g Fat, 28g Protein, 398 Calories

$10



#13 Meatballs & Spaghetti

Meatballs stuffed with mozzarella cheese topped with fresh tomato sauce and parmesan cheese, served over buttered GF pasta. 28 Carbs, 17g Fat, 30g Protein, 405 Calories

$10



#14 Thai Glazed Ribs

Baby back ribs slow roasted and coated with Thai sauce, Served with BBQ baked beans. 32 Carbs, 22g Fat, 42g Protein, 485 Calories

$10



#15 Sweet & Sour Pork

Pork tenderloin simmered in house-made sweet and sour sauce, served over Asian style fried rice. 26 Carbs, 15g Fat, 28g Protein, 429 Calories

$10



#16 Catfish Creole

Sautéed catfish simmered with lemon, cajun spices, fresh tomatoes in a white wine butter sauce. Served with cajun rice. 24 Carbs, 15g Fat, 28g Protein, 380 Calories

$10



#17 Baked Chicken

Marinated leg quarter, baked in oven and topped with herbed butter and served with mashed potatoes. 25 Carbs, 21g Fat, 32g Protein, 410 Calories

$10



#18 Fleur De Lis Chicken

Chicken breast topped with crabcake and shrimp cream sauce. Served with creole jambalaya. 30 Net Carbs, 24g Fat, 46g Protein, 490 Calories

$10




Week #6




#11 Roasted Garlic Salmon

Pan seared salmon topped with a garlic Dijon butter sauce served over creamed spinach and lemon risotto simmered in a white wine parmesan cream reduction. 23 Carbs, 19g Fat, 33g Protein, 420 Calories

$10



#12 Jalapeno Poppers

Jalapenos stuffed with garlic herbed cream cheese, grilled shrimp and wrapped with bacon and broiled in oven. Served with Brabant Potatoes. 25 Carbs, 16g Fat, 26g Protein, 435 Calories

$10



#13 Tuscany Chicken

Grilled chicken strips, mushrooms, onions, tomatoes, asparagus, green beans and fresh spinach sautéed in avocado oil and simmered in a sherry cream reduction, served over parmesan risotto. 24 Carbs, 19g Fat, 31g Protein, 440 Calories

$10



#14 Shrimp Scampi

Gulf shrimp marinated with garlic and lemon zest, tossed in a white wine butter sauce, served over GF rotini pasta and creamed spinach. 24 Carbs, 18g Fat, 34g Protein, 395 Calories

$10



#15 French Onion Chicken

Chicken breast stuffed with caramelized onion and provolone cheese, simmered in homemade french onion soup. Served over mashed potatoes. 28 Carbs, 19g Fat, 40g Protein, 450 Calories

$10



#16 Stuffed Redfish

Redfish stuffed with crab and shrimp topped with garlic butter served with fresh sautéed spinach, mushrooms, artichokes and roasted potatoes. 22 Carbs, 18g Fat, 31g Protein, 400 Calories

$10



#17 Pork Roast

Slow roasted pork loin simmered in gravy served with white rice. 27 Carbs, 19g Fat, 40g Protein, 440 Calories

$10



#18 Red Beans & Rice

Homemade red beans slow cooked for hours served with smoked sausage and white rice. 34 Carbs, 21g Fat, 33g Protein, 450 Calories

$10




Week #7




#11 Cheesesteak Stuffed Peppers

Sliced ribeye grilled with onions and bell peppers, stuffed inside a bell pepper and topped with provolone and broiled in the oven. Served with mashed potatoes. 26 Carbs, 22g Fat, 27g Protein, 430 Calories

$10



#12 Shrimp Skewers

Lemon and garlic marinated shrimp, grilled on a skewer and topped with garlic butter glaze and served over roasted corn grits. 25 Carbs, 19g Fat, 24g Protein, 410 Calories

$10



#13 Stuffed Pork Tenderloin

Pork tenderloin stuffed with spinach, artichoke hearts and brie cheese, roasted in air fryer, served with roasted potatoes. 25 Carbs, 18g Fat, 31g Protein, 425 Calories

$10



#14 Triple Delight

Chicken, sliced pork tenderloin and shrimp sautéed with veggies and tossed in a spicy almond chili glaze. Served over fried rice. 25 Net Carbs, 24g Fat, 38g Protein, 448 Calories

$10



#15 Andouille Stuffed Chicken

Andouille stuffed chicken breast, topped with mushroom demi-glace. Served with jambalaya. 25 Carbs, 19g Fat, 42g Protein, 440 Calories

$10



#16 Buffalo Skillet Chicken

Pan sautéed Chicken breast simmered in homemade buffalo sauce and served over pan sautéed broccoli and crispy potatoes. 29 Carbs, 17g Fat, 37g Protein, 420 Calories

$10



#17 Parmesan Crusted Mahi

Parmesan crusted mahi baked and topped with cream sauce, served with au gratin potatoes. 24 Net Carbs, 21g Fat, 40g Protein, 450 Calories

$10



#18 Eggplant Lasagna

Grilled eggplant and lasagna noodles layered with mozzarella cheese and tomato béchamel sauce. Baked in oven. 25 Carbs, 15g Fat, 18g Protein, 355 Calories

$10




Week #8




#11 Parmesan Pork Chop Bites

Diced pork tenderloin rolled in grated parmesan cheese and cajun seasoning, air-fried until golden brown and topped with gravy. Served with mashed potatoes. 25 Carbs, 21g Fat, 35g Protein, 469 Calories

$10



#12 Cabbage Rolls

Cabbage leaves stuffed with ground beef sautéed with fresh garlic, herbs, cajun mirepoix and salt and pepper, topped with homemade tomato sauce. Served over bacon and garlic buttered rice. 28 Carbs, 19g Fat, 25g Protein, 450 Calories

$10



#13 Bacon & Brie Stuffed Chicken

Seared chicken breast stuffed with brie, goat cheese, bacon and chives simmered in balsamic demi glace. Served with sweet potato hash. 29 Carbs, 21g Fat, 32g Protein, 475 Calories

$10



#14 Coconut Shrimp

Butterflied Shrimp breaded with keto flour and shredded coconut, Air-Fried and served with Char-grilled garlic butter potatoes. 25 Carbs, 20g Fat, 39g Protein, 460 Calories

$10



#15 Thai Chicken Wrap

Thai glazed chicken breast, thinly sliced cucumbers, cabbage slaw and peanut sauce served with GF Tortilla. 26 Carbs, 18g Fat, 34g Protein, 440 Calories

$10



#16 Stuffed Catfish

Crawfish and crab stuffed catfish broiled in oven and topped with lemon garlic sauce, served with crab boil potatoes. 29 Carbs, 19g Fat, 31g Protein, 450 Calories

$10



#17 Shrimp & Grits

Sautéed shrimp tossed in a lemon butter sauce served with roasted corn grits. 30 Carbs, 20g Fat, 31g Protein, 410 Calories

$10



#18 Chicken Marsala

Seared chicken breast topped with a Marsala Demi-glace, served with smothered green beans and sweet potato hash. 28 Carbs, 18g Fat, 33g Protein, 410 Calories

$10




Week #9




#11 Blackened Chicken

Chicken breast coated with house-made blackening seasoning, pan seared and served with creole jambalaya. 24 Net Carbs, 18g Fat, 24g Protein, 425 Calories

$10



#12 Spaghetti

House-made tomato sauce simmered with ground beef, basil, garlic and herbs served over GF pasta. Topped with parmesan cheese. 30 Carbs, 22g Fat, 33g Protein, 450 Calories

$10



#13 Bourbon Chicken

Garlic ginger marinated Diced chicken breast sautéed with bourbon whiskey for a slightly sweet and spicy glaze and topped with shaved green onions. Served with rice. 24 Carbs, 18g Fat, 26g Protein, 429 Calories

$10



#14 Glazed Tuna Steak

Seared tuna topped with an Asian garlic glaze paired with roasted potatoes and oven roasted cabbage. 28 Carbs, 16g Fat, 24g Protein, 399 Calories.

$10



#15 Turkey Burger Sliders

Two char-grilled turkey burgers topped with glazed bacon and caramelized onions, served with mashed potatoes. 22 Net Carbs, 18g Fat, 25g Protein, 420 Calories

$10



#16 Crab Stuffed Shrimp

Crab stuffed Shrimp broiled in oven topped with cream sauce, served over creamed spinach and sweet potato hash. 29 Net Carbs, 18g Fat, 38g Protein, 450 Calories

$10



#17 Jalapeno Chicken

Mozzarella stuffed chicken wrapped in bacon, baked in oven and topped with fresh jalapeno cream sauce, served over Au gratin potatoes. 25 Carbs, 21g Fat, 37g Protein, 477 Calories

$10



#18 Balsamic Glazed Salmon

Fresh balsamic infused seared salmon topped with honey balsamic glaze, served with Thai glazed vegetables and herbed skillet rice. 28 Carbs, 16g Fat, 24g Protein, 399 Calories

$10




Week #10

Week #10

Portioned weekly meals that are healthy, balanced and delicious




#11 Seafood Lasagna

Lasagna noodles layered with homemade alfredo, sautéed shrimp, crawfish, crab and mozzarella cheese. Baked in Oven. 28 Carbs, 21g Fat, 27g Protein, 400 Calories

$10

#11 Seafood Lasagna


#12 Jambalaya Pasta

Grilled Chicken, smoked sausage, simmered in a sherry tomato sauce and tossed with rotini noodles. 24 Carbs, 14g Fat, 28g Protein, 390 Calories

$10



#13 General Tso's Chicken

Chicken bites sautéed with spice Thai glaze served with traditional fried rice. 24 Carbs, 14g Fat, 28g Protein, 360 Calories

$10



#14 Broccoli Beef Stir-Fry

Sliced ribeye pan seared with broccoli, green beans and mushrooms tossed in a homemade gravy, served with white rice. 24 Carbs, 16g Fat, 38g Protein, 400 Calories

$10



#15 Shrimp & Grits

Sautéed shrimp tossed in a lemon butter sauce served with roasted corn grits. 30 Carbs, 20g Fat, 31g Protein, 410 Calories

$10

#15 Shrimp & Grits


#16 Hamburger Steak

Homemade hamburger steak topped with caramelized onions and gravy served with garlic mashed potatoes. 28Carbs, 19g Fat, 40g Protein, 410 Calories

$10



#17 Stuffed Pork Tenderloin

Bacon, mushrooms, fresh spinach and mozzarella cheese stuffed inside pork tenderloin, roasted, sliced and topped with gravy. Served with Sweet potato hash. 25 Carbs, 19g Fat, 31g Protein, 425 Calories

$10



#18 Chicken Gumbo

Chicken and smoked sausage gumbo served with potato salad.25 Carbs, 19g Fat, 33g Protein, 420 Calories

$10




Week #11




#11 Meatloaf

Homemade meatloaf topped with homemade tomato sauce, served with Twice Baked Potatoes and smothered green beans. 28 Carbs, 20g Fat, 31g Protein, 400 Calories

$10



#12 Surf & Turf

Gulf shrimp and sliced beef tenderloin sautéed with garlic chive butter and sautéed spinach and mashed potatoes. 25 Net Carbs, 17g Fat, 35g Protein, 385 Calories

$10



#13 Catfish Sardou

Lemon butter baked catfish served over creamy spinach and artichoke casserole, served with garlic bread. 38 Net Carbs, 16g Fat, 31g Protein, 397 Calories

$10



#14 Turkey Gumbo

Homemade turkey and smoked sausage gumbo served with a side of homemade potato salad. 25 Net Carbs, 18g Fat, 24g Protein, 375 Calories

$10



#15 Shrimp & Grits

Sautéed shrimp tossed in a lemon butter sauce served with roasted corn grits. 30 Carbs, 20g Fat, 31g Protein, 410 Calories

$10



#16 Stuffed Chicken Thighs

Boneless chicken thighs stuffed with pepperoni, mozzarella and marinara. Pan seared and roasted in oven. served with Mac and Cheese. 30 Net Carbs, 23g Fat, 28g Protein, 399 Calories

$10



#17 Swedish Meatballs

Homemade meatballs simmered in a savory beef stock and heavy cream reduction. Served over garlic butter rice. 25 Net Carbs, 16g Fat, 29g Protein, 389 Calories

$10



#18 Stuffed Flounder

Shrimp and crawfish stuffed flounder pan seared then baked in oven, paired with bacon fried roasted potatoes and broccoli stir fry. 24 Carbs, 18g Fat, 37g Protein, 426 Calories

$10




Week #12




#11 Seafood Bisque

Shrimp, crawfish and crabmeat simmered with garlic, herbs, house seasoning, cream corn, cream and a touch of cream sherry. Served with a side salad. 36 Carbs, 20g Fat, 31g Protein, 425 Calories

$10



#12 Turkey Marsala

Thin sliced turkey breast sautéed with onions, garlic, mushrooms and a homemade marsala demi-glace served with Lyonnaise potatoes. 33 Carbs, 16g Fat, 30g Protein, 385 Calories

$10



#13 Shepherd's Pie

A twist to a homemade comfort dish, ground beef sautéed with veggies layered with garlic mash potatoes and topped with parsley and melted cheddar cheese. 35 Carbs, 18g Fat, 38g Protein, 390 Calories

$10



#14 Curry Chicken

Chicken breasts pan seared and mixed with red curry, coconut cream, onions, garlic, green beans, and fresh spinach and simmered until thickened. Served with white rice. 31 Carbs, 20g Fat, 38g Protein, 425 Calories

$10



#15 Beef Stew

Diced sirloin, onions, bell pepper, garlic, green beans, carrots and potatoes simmered in a homemade stew for hours until tender. 34 Carbs, 16g Fat, 34g Protein, 388 Calories

$10



#16 Shrimp Monica

Sautéed Gulf shrimp and New Orleans seasonings simmered in sherry cream sauce tossed with rotini pasta. 28 Carbs, 15g Fat, 17g Protein, 390 Calories

$10



#17 Grillades & Grits

Sliced pork tenderloin seared and tossed with a brown gravy and served with roasted corn grits. 31 Carbs, 17g Fat, 29g Protein, 401 Calories

$10



#18 Balsamic Glazed Salmon

Fresh balsamic infused seared salmon topped with honey balsamic glaze, served with Thai glazed vegetables and herbed potatoes. 28 Carbs, 16g Fat, 24g Protein, 399 Calories

$10


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