Our Complete Menu
Below are all of the meals that we offer at Prep it up! Each meal has a “prep it up” version and a “keto” version, you choose what you’d like. We have a rotating menu where we offer 5 different meals each week. We also offer additives to meals, which include extra meat & extra sides if needed. All meals are customizable and allergies/substitutions can be requested when adding items to your cart. Thank you!
Marinated Italian Chicken
Prep it up meal!
365 calories | 22g net carbs | 10g fat | 37g protein
Marinated chicken breast bursting with Italian flavors alongside sweet potato and broccoli..
Marinade- Mayo, Italian dressing, garlic, and a small amount of red pepper flakes
Keto meal
335 calories | 6g net carbs | 15g fat | 35g protein
Marinated chicken breast bursting with Italian flavors alongside cheesy broccoli.
Chicken Teriyaki
Prep it up meal!
343 calories | 24g net carbs | 8g fat | 39g protein
Chicken thighs slow cooked in Lawry’s teriyaki marinade, alongside brown rice medley & stir fry vegetables.
Keto meal
268 calories | 10g net carbs | 7g fat | 39g protein
Chicken thighs slow cooked in Lawry’s teriyaki marinade, along side cauliflower rice and stir fry vegetables.
Sriracha Turkey Meatballs
Prep it up meal!
364 calories | 29g net carbs | 11g fats | 30g protein
Ground turkey meatballs cooked in a flavorful sweet & spicy sauce then topped with sriracha sauce. Served atop basmati rice alongside stir fry vegetables.
Sauce- Honey, Soy Sauce, Minced Garlic & Rice vinegar.
Keto meal
513 calories | 10g net carbs | 37g fat | 33g protein
Ground beef meatballs cooked in a flavorful sweet & spicy sauce then topped with sriracha sauce. Served aside cauliflower rice alongside stir fry vegetables.
Chipotle Chicken
Prep it up meal!
324 calories | 23g net carbs | 5g fat | 47g protein
Shredded chipotle chicken breast, sliced bell pepper & onion alongside black beans and cilantro lime rice.
Chicken- chipotle seasoning & tomato paste , Bell pepper & onions (cumin & lime juice), Cilantro lime basmati rice( cilantro & lime juice).
Keto meal
529 calories | 11g net carbs | 28g fat | 55g protein
Shredded chipotle chicken breast, sliced bell pepper & onion alongside cilantro lime cauliflower rice. Served with a guacamole cup.
Chicken- chipotle seasoning & tomato paste , Bell pepper & onions (cumin & lime juice), Cilantro lime basmati rice( cilantro & lime juice).
Italian Stuffed Bell Pepper
Prep it up meal!
517 calories | 32g net carbs | 20g fat | 43g protein
Bright and colorful bell pepper stuffed with an Italian-style ground turkey medley and topped with mozzarella cheese. Served with quinoa & brown rice mix.
Ingredients:
Stuffing- Ground turkey, diced tomatoes, and Italian seasoning,
Keto meal
308 calories | 12g net carbs | 15g fat | 26g protein
Bright and colorful bell pepper stuffed with an Italian-style ground beef medley and topped with mozzarella cheese. Served with cauliflower rice.
Ingredients:
Stuffing- 80/20 Ground beef, diced tomatoes, and Italian seasoning.
Crack Chicken
Prep it up meal!
374 calories | 24g net carbs | 9g fat | 42g protein
A Prep it Up Favorite! Savory chicken breast, slowly cooked in cream cheese and ranch seasoning. Served with 4 oz of sweet potato and broccoli.
Keto meal
408 calories | 5g net carbs | 19g fat | 49g protein
A Prep it Up Favorite! Savory Crack chicken breast, slow cooked in cream cheese and ranch seasoning. Served with bacon & cheddar cheese atop with a side of broccoli.
Quesadilla
Prep it up meal!
372 calories | 10g net carbs | 19g fat | 36g protein
A low-carb tortilla filled with flavorful ground beef & bell pepper and melted with provolone cheese inside. Served with crispy asparagus.
Beef Ingredients- Worcestershire Sauce, beef broth & seasonings.
Keto meal
452 calories | 10g net carbs | 24g fat | 42g protein
A low-carb tortilla filled with flavorful ground beef & bell pepper and melted with double the provolone cheese inside. Served with crispy asparagus
Beef Ingredients- Worcestershire Sauce, beef broth & seasonings.
Tuscan Chicken
Prep it up meal!
442 calories | 23g net carbs | 18g fat | 41g protein
Seasoned chicken breast covered in a homemade Tuscan sauce alongside mashed potatoes and steamed carrots.
Tuscan sauce ingredients- heavy cream, spinach, & sundried tomato.
Keto meal
499 calories | 11g net carbs | 29g fat | 45g protein
Seasoned chicken breast covered in Tuscan sauce alongside cauliflower mash. Served with a side salad.
Salad- Spinach, feta, kalamative olives,
Tuscan sauce ingredients- heavy cream, spinach, & sundried tomato.
French Onion Chicken
Prep it up meal!
316 calories | 26g net carbs | 4g fat | 38g protein
Shredded chicken breast, packed with French onion flavors, served with seasoned jasmine rice and green beans.
Keto Meal
236 calories | 7g net carbs | 4g fat | 37g protein
Shredded chicken breast, packed with French onion flavors, served with seasoned cauliflower rice and green beans.
Chicken Alfredo Pasta
Prep it up meal!
515 calories | 45g net carbs | 16g fat | 40g protein
Chicken breast and alfredo sauce over whole grain penne pasta alongside cut green beans.
Keto meal
305 calories | 7g net carbs | 14g fat | 31g protein
Chicken breast and alfredo sauce over zucchini noodles alongside cut green beans.
Southwest Salad
Prep it up meal!
309 calories | 15g net carbs | 11g fat | 31g protein
Chicken breast, corn, black beans,1 oz shredded cheese, and tomato over romaine lettuce.
Keto meal
386 calories | 9g net carbs | 20g fat | 38g protein
Chicken breast, black beans, 2 oz shredded cheese, and tomato over romaine lettuce.
Rotini Pasta
Prep it up meal!
450 calories | 48g net carbs | 10g fat | 33g protein
Ground turkey & tomato basil pasta sauce over whole grain penne pasta alongside green beans.
Keto meal
350 calories | 10g net carbs | 23g fat | 23g protein
Ground beef & tomato basil pasta sauce over zucchini noodles alongside green beans.
Green Chili Enchiladas
Prep it up meal!
554 calories | 29g net carbs | 19g fat | 60g protein
Seasoned chicken breast rolled in a low-carb tortilla covered in green chili sauce topped with Fiesta blend cheese and a side of pinto beans.
Keto meal
453 calories | 9g net carbs | 27g fat | 42g protein
Seasoned chicken breast rolled in a low-carb tortilla covered in sour cream sauce and a side of cauliflower rice.
Sauce- Monterey cheese, cream cheese, chicken broth & green chilis.
Turkey Chef Salad
Prep it up meal!
250 calories | 9g net carbs | 13g fat | 25g protein
Sliced Turkey, cheddar cheese, tomato & cucumber over crispy romaine lettuce.
Keto meal
325 calories | 5g net carbs | 20g fat | 31g protein
Sliced Turkey, bacon crumbles, cheddar cheese, tomato & cucumber placed atop crisp romaine lettuce.
Garlic Butter Chicken Bites
Prep it up meal!
332 calories | 20g net carbs | 9g fat | 38g protein
Chicken breast bites infused with fresh garlic and buttery flavors. Served with mini potatoes and crispy asparagus spears.
Keto meal
332 calories | 8g net carbs | 14g fat | 39g protein
Chicken breast bites infused with fresh garlic and buttery flavors. Served with cauliflower mash and crispy asparagus spears.
Unstuffed Bell Pepper
Prep it up meal!
380 calories | 21g net carbs | 13g fat | 38g protein
Flavor-packed ground turkey and diced bell peppers over brown rice served with Normandy blend vegetables. (Similar to chili).
Keto meal
497 calories | 6g net carbs | 35g fat | 34g protein
Flavor-packed ground beef and diced bell peppers over cauliflower rice served with Normandy blend vegetables. (Similar to chili).
Chicken Caesar Wrap
Prep it up meal!
457 calories | 24g fats | 16g net carbs| 37g protein
Chicken breast tossed in Caesar dressing, topped with shredded parmesan cheese & lettuce packed inside a low-carb tortilla. Served with a cutie.
Keto meal
575 calories | 34g fat | 54g protein | 6g net carbs
Chicken breast tossed in Caesar dressing, topped with shredded parmesan cheese & lettuce packed inside a low-carb tortilla. Served with Parmesan crisps.
Dijon Chicken
Prep it up meal!
320 calories | 6.4g fat | 26g carbs| 34g protein
Creamy Dijon chicken breast served with mini potatoes and green beans.
Keto meal
320 calories | 11g fat | 35g protein | 10g carbs
Creamy Dijon chicken breast served with cauliflower mash and green beans.
Chicken Sausage
Prep it up meal!
328 calories |12g net carbs | 21g fat | 23g protein
Sliced apple smoked chicken sausage served with crispy zucchini and cauliflower rice medley.
Keto meal
470 calories | 9g net carbs | 37g fat | 21g protein
Sliced kiolbassa beef sausage served with crispy zucchini and cauliflower rice medley.
Chicken Bacon Ranch Wrap
Prep it up meal!
527 calories | 17g net carbs | 32g fat | 36g protein
Sliced chicken breast, bacon, tomatoes, lettuce, and ranch drizzle packed inside a low-carb tortilla. Served with a serving of mixed nuts.
Keto meal
521 calories | 11g net carbs | 31g fat | 40g protein
Sliced chicken breast, bacon, tomatoes, lettuce, and ranch drizzle packed inside a low-carb tortilla. Served with a serving of Ranch flavored snack mix.
Snack Mix- Almonds, Parm crisps, cashews & pistachios.
Barbeque Chicken
Prep it up meal!
360 calories | 17g net carbs | 9g fat | 45g protein
Flavor-packed baked chicken breast covered in sugar-free barbeque sauce served with pinto beans and Greek yogurt coleslaw (can sub for green beans).
Keto meal
259 calories | 4g net carbs | 8g fat | 40g protein
Flavor-packed baked chicken breast covered in sugar-free barbeque sauce served with Greek yogurt coleslaw (can sub for green beans).
Beef Fajitas
Prep it up meal!
452 calories | 30g net carbs | 11g fat | 45g protein
Juicy, tender fajita steak, served with 2 low carb tortillas, sliced bell pepper & onion with black beans.
Keto meal
435 calories | 13g net carbs| 21g fat | 40g protein
Juicy, tender fajita steak, served with 1 low carb tortilla, a guacamole cup & sliced bell pepper & onion.
Buffalo Chicken Wrap
Prep it up meal!
407 calories | 17g net carbs | 17g fat | 42g protein
Chicken breast, shredded carrots, & cheddar cheese all topped with Buffalo sauce; wrapped in a low carb whole grain tortilla served W/ a cutie.
Keto meal
567 calories | 11g net carbs | 34g fat | 50g protein
Chicken breast, shredded carrots & cheddar cheese all topped with Buffalo sauce; wrapped in a low carb whole grain tortilla served with ranch-flavored parmesan crisps snack mix.
Teriyaki Turkey
Prep it up meal!
338 calories | 24 g net carbs | 11g fat | 31g protein
Ground turkey cooked in sweet and tangy teriyaki flavors, alongside brown rice and stir fry vegetables.
Keto Meal
264 calories | 10g net carbs | 12 g fats | 31 g protein
Ground turkey cooked in sweet and tangy teriyaki flavors, alongside cauliflower rice and stir fry vegetables.
Ranch Chicken & Corn
Prep it up meal!
308 calories | 15g net carbs| 6g fat| 43g protein |
Shredded chicken breast with tangy ranch flavors, served with corn on the cob and Normandy blend vegetables.
Keto meal
508 calories | 8g net carbs| 33g fat | 41g protein
Shredded chicken breast with tangy ranch flavors alongside Normandy blend vegetables and a side of ranch dressing.
Crispy Chicken Salad
Prep it up meal!
397calories | 24g net carbs | 23 g fat | 21g protein
Crispy chicken breast chunks , cherry tomatoes and shredded cheese served over a bed of romaine lettuce.
Keto meal
432 calories | 5g net carbs | 25g fat | 42g protein
Grilled chicken breast, cherry tomatoes and shredded cheese served over a bed of romaine lettuce, topped with bacon crumbles.
Creamy Lemon Chicken
Prep it up meal!
Sliced chicken breast with a hint of lemon & garlic flavors, served with diced red potatoes and an ear of corn. Topped with our lemon sauce
Keto meal
Sliced chicken breast with a hint of lemon garlic flavors, served with mashed cauliflower and asparagus. Topped with our lemon sauce.
Turkey Club Wrap
Prep it up meal!
397 calories | 24g net carbs | 16g fat | 36g protein
Sliced Turkey, bacon, cheddar cheese, tomato & crispy lettuce wrapped in a low-carb whole grain tortilla W/ a serving of mixed grapes.
Keto meal
574 calories | 10g net carbs| 33g fat | 50g protein
Sliced Turkey, bacon, cheddar cheese, tomato & crispy lettuce wrapped in a low-carb whole grain tortilla with parmesan whisps and Keto dark chocolate.
Balsamic Chicken
Prep it up meal!
340 calories | 21g net carbs | 11g fat | 40g protein
Balsamic marinated chicken breast served with rice pilaf and crispy zucchini.
Keto meal
345 calories | 9g net carbs | 16g fat | 41 g protein
Balsamic marinated chicken breast served with cauliflower mash and crispy zucchini.
Chicken Taco
Prep it up meal!
564 calories | 27g net carbs | 19g fat | 61 g protein
Shredded chicken breast, crispy bell pepper & onions w/black beans, served with two low carb tortillas & cheese cup.
Keto meal
464 calories |10g net carbs | 22g fat | 50g protein
Shredded chicken breast & crispy bell pepper & onions served with a low carb tortilla with a side of cheese & guacamole.
Beef Taco Bowl
Prep it up meal!
584 calories | 39 g carbs | 23g fat | 45 g protein
Seasoned ground beef, basmati rice, black beans, and corn served with a side of salsa. Makes the perfect taco without the shell.
Keto meal
515 calories | 7 g carbs | 32 g fat | 44 g protein
Seasoned Ground beef and black beans served with a bed of romaine lettuce, served with a side of cheese and guacamole.
Turkey Club Salad
Prep it up meal!
287 calories | 4g net carbs | 13g fat | 31g protein
Deli Turkey, shredded cheese, cherry tomatoes, and bacon pieces atop romaine lettuce.
Keto meal
402 calories | 5g net carbs | 21g fat | 42g protein
Deli Turkey, extra shredded cheese, cherry tomatoes, and extra bacon pieces atop romaine lettuce.
Korean Beef
Prep it up meal!
440 calories | 27 g carbs | 19 fats | 39 g protein
Lean ground beef cooked in Asian-inspired flavors served with jasmine rice and broccoli.
Sauce- garlic, soy sauce, orange juice, swerve brown sugar
Keto meal
360 calories | 7g net carbs | 19 g fat | 38 g protein
Lean ground beef cooked in Asian-inspired flavors served with cauliflower rice and broccoli.
Sauce- garlic, soy sauce, orange juice, swerve brown sugar
Egg Roll in a Bowl
Prep it up meal!
351 calories | 25 g net carbs | 11g fat | 31g protein
A deconstructed egg roll that is made with ground turkey, shredded cabbage and carrots. This bowl is bursting with Asian flavors from soy sauce and rice vinegar. Served with jasmine rice.
Keto meal
271 calories | 5 g net carbs | 11g fat | 31g protein
A deconstructed egg roll that is made with ground turkey, shredded cabbage and carrots. This bowl is bursting with Asian flavors from soy sauce and rice vinegar. Served with cauliflower rice
Pork Tenderloin
Prep it up meal!
354 calories | 30g net carbs | 10g fat | 35g protein
Pork loin chops bursting with smokey maple flavors alongside quinoa and steamed carrots.
Keto meal
414 | 10g net carbs | 24g fat | 40g protein
Pork loin chops bursting with smokey maple flavors over a bed of greens topped with crunchy parmesan chips and smooth feta.
Chicken Sausage Skillet
Prep it up meal!
361| 31 g net carbs | 7g fat | 35g protein
Sliced chicken sausage cooked with zucchini, bell peppers and sweet potato; tossed with bold flavors.
Keto meal
410 | 3g net carbs | 34g fat | 19g protein
Sliced chicken sausage cooked bell peppers with zucchini, tossed with bold flavors.
Overnight Oats
Prep it up meal!
Steel cut Quaker oats with your choice of granola or strawberries & blueberries as toppings.
Protein Snack Pack
Our protein snack pack is served with cubed turkey, mini babybel cheese, multi-grain crackers and almonds. Enjoy a tasty snack in between meals!
Chicken Salad Snack Pack
Prep it up meal!
650 calories | 39 g carbs | 43 g fat | 25g protein |
Our chicken salad snack pack is served with 4 oz of chicken salad and 2 oz of spinach dip. This snack pack also comes with carrots and wheat thins! Enjoy a healthy snack in between meals.
Prime Meats
Shrimp Tacos
Prep it up meal!
405 calories | 26g net carbs | 6g fat | 52g protein
Beautifully cooked tail-off shrimp seasoned to perfection served with black beans, two low-carb tortillas, and mango salsa.
Keto meal
510 calories | 6g net carbs | 27 g fat | 55 g protein
Beautifully cooked tail-off shrimp seasoned to perfection served with seasoned cauliflower rice, guacamole cup low-carb tortilla.
Cajun Butter Steak Bites
Prep it up meal!
512 calories | 22g net carbs | 20g fat | 49g protein
Juicy, Cajun seasoned sirloin steak bites served with mashed potatoes and broccoli. (Spicy)
Keto meal
462 calories | 9g net carbs | 23g fat | 48g protein
Juicy, Cajun seasoned sirloin steak bites served with mashed cauliflower and broccoli. (Spicy)
Sirloin, Rice Pilaf, Zucchini
Prep it up meal!
474 calories | 20g fat | 20g carbs | 49g protein
Juicy, tender sirloin steak served aside crispy zucchini and seasoned rice pilaf.
Keto meal
479 calories | 7g carbs | 25g fat | 50g protein
Juicy, tender sirloin steak, served with cauliflower mash and crispy zucchini.
Lemon Garlic Salmon
Prep it up meal!
370 calories | 14g fat | 19 g net carbs | 39g protein
Perfectly cooked Salmon with hints of lemon & garlic served alongside basmati rice and steamed broccoli
Keto meal
336 calories | 2g net carbs | 17g fat | 39g protein
Perfectly cooked Salmon with hints of lemon & garlic served alongside cheesy broccoli
Sirloin Taco
Prep it up meal!
628 calories | 30 g fat | 18g net carbs | 60g protein
Marinated and grilled sirloin steak alongside street corn. Served with two low-carb tortillas and a side of salsa.
Street Corn- corn, mayonnaise, cotija, cilantro, lime
Keto meal
535 calories | 29g fat | 7 net carbs | 52g protein
Marinated and grilled sirloin steak. Served with a low-carb tortilla and a side of salsa and guacamole.
Grilled Tilapia
Prep it up meal!
320 calories | 29g net carbs | 5g fat | 37g protein
Grilled tilapia served with brown rice and quinoa mix alongside Normandy blend vegetables.
Keto meal
197 calories | 4g net carbs | 3g fat | 37g protein
Grilled tilapia served alongside Normandy blend vegetables.
Parmesan Crusted Flank Steak
Prep it up meal!
424 calories | 27 carbs | 13 fats | 38 protein |
Parmesan crusted Flank Steak, served with corn salad & diced red potatoes.
Corn Salad- corn, feta cheese, cherry tomatoes & garlic seasoning.
Keto meal
342 calories | 15g fat | 36g protein | 9g carbs |
Parmesan crusted Flank Steak with cauliflower mash and green beans.