SAMPLE MENUS • CHEF ANTHONY • UPSTATE & WNC
Sample Weekly Meal Prep Menus
Below are real examples of the style of weekly menus I send. Your menu is always customized to your preferences and dietary needs, and meals are cooked fresh and delivered the day of drop-off.
How Weekly Menus Work
Choose your meals
- 3 meals/week: choose from a menu of 5 meal options
- 4 meals/week: choose from a menu of 6 meal options
- 5 meals/week: choose from a menu of 7 meal options
- Up to 10 meals a week
Delivered ready to reheat
- Sealed, microwaveable containers
- Reheating & storage guide included weekly
- Meals are generally good up to 4 days refrigerated
- Most meals can be frozen if needed
Always customized
- Menus built around your preferences and dietary needs
- Paleo, gluten-free, vegan, pescatarian, and more
- Request additional menu options anytime
Sample Menu 1: Balanced Meals
Serving the Greenville Metro Area & Western North Carolina
How to choose: If you’re ordering 3 meals, you’ll choose 3 of the 5 meals below by via text or email. (Your weekly menu is always personalized.)
1. Grilled Greek Chicken with Lemon Dill Potatoes & Roasted Bell Peppers
Protein: Grilled chicken breast marinated in lemon, garlic, oregano, and olive oil
Side 1: Roasted baby potatoes with dill and lemon zest
Side 2: Roasted bell peppers with olive oil
Sauce: Cucumber dill yogurt sauce (served cold)
2. Korean-Style Shredded Beef with Jasmine Rice & Sesame Green Beans
Protein: Chuck roast cooked in a soy-ginger-garlic-honey sauce
Side 1: Steamed jasmine rice
Side 2: Sautéed sesame green beans
Sauce: Reduced cooking sauce for drizzling
3. Mojo Pork Tenderloin with Cilantro Rice & Roasted Sweet Peppers
Protein: Pork tenderloin marinated in orange juice, lime, garlic, and herbs, grilled
Side 1: Cilantro-lime rice
Side 2: Roasted sweet bell peppers
Sauce: Mojo pan sauce
4. Chicken Shawarma Bowls with Turmeric Rice & Pickled Cucumber
Protein: Grilled chicken thighs in shawarma-style spice blend
Side 1: Turmeric basmati rice
Side 2: Quick-pickled cucumber + tomato salad
Sauce: Yogurt-tahini lemon drizzle (served cold)
5. Garlic-Herb Pork Shoulder with Sweet Potato Mash & Zucchini
Protein: Pork shoulder slow cooked with garlic, rosemary, thyme, and bone broth
Side 1: Mashed sweet potatoes with butter and a hint of cinnamon
Side 2: Roasted zucchini slices
Every meal comes with reheating & storing instructions.
Sample Menu 2: Comfort + High-Protein Week
A realistic example of a week designed around flavor, variety, and meals that reheat well. (Menus are always customized.)
1. Turkey & Spinach Feta Burger with Lemon Rice
Protein: Ground turkey blended with spinach and tangy feta, formed into juicy patties
Side 1: Lemony long-grain white rice
Side 2: Fresh caesar side salad
2. Garlic-Portioned Pork Tenderloin with Pan Sauce
Protein: Pork tenderloin seared and roasted to tender perfection
Side 1: Garlic-sauced pan drippings make a flavorful jus
Side 2: Creamy mashed potatoes
3. Salsa Verde Chicken & Rice Skillet
Protein: Chicken pieces simmered in zesty salsa verde
Side 1: Soft, cheesy rice melds with corn for comforting flavor
Side 2: Fresh cilantro and sliced avocado
4. Asian-Inspired Beef Stir-Fry
Protein: Savory ground beef tossed in a sweet, sticky stir-fry sauce
Side 1: Colorful zucchini and bell peppers cooked until tender
Side 2: Steamed white rice
5. Brown Butter Spinach Tortellini
Protein: Vegetarian — tender cheese tortellini
Side 1: Rich brown butter sauce coats pasta
Side 2: Fresh spinach stirred in adds color and nutrition
Sample Menu 3: Vegan Week
Vegan menus are built the same way: weekly options, balanced portions, and meals designed to reheat well.
This is a sample of the style and variety you can expect.
1. Gochujang Tofu Bowl with Garlic Rice & Sesame Greens
Protein: Crispy tofu glazed in a sweet-spicy gochujang sauce
Side 1: Garlic jasmine rice
Side 2: Sautéed sesame greens (bok choy or spinach)
2. Chickpea Shawarma Bowl with Turmeric Rice & Cucumber Tomato Salad
Protein: Roasted chickpeas with shawarma spices
Side 1: Turmeric basmati rice
Side 2: Cucumber + tomato salad with lemon and herbs
3. Lentil Bolognese with Basil Pasta & Roasted Zucchini
Protein: Slow-simmered lentils in a tomato-garlic herb sauce
Side 1: Pasta with basil and olive oil
Side 2: Roasted zucchini and peppers
4. Coconut Red Curry Veggie Bowl with Rice & Lime
Protein: Edamame and vegetables simmered in coconut red curry
Side 1: Steamed rice
Side 2: Fresh lime + herbs for brightness
5. Black Bean & Sweet Potato Tacos with Pico & Cilantro-Lime Slaw
Protein: Seasoned black beans with roasted sweet potato
Side 1: Warm tortillas + pico de gallo
Side 2: Cilantro-lime slaw (served cold)
Every week includes a reheating & storage guide.
Sample Menu FAQ
Are these the exact meals I’ll get?
No—these are examples of the style and structure. Your weekly menus are customized to your preferences and dietary needs. But if see something you like above, you can absolutely request it.
Can I request more menu options?
Yes. You can request additional menu options anytime.
How do meals arrive?
Meals arrive in sealed, microwaveable containers with a reheating and storage guide each week.
How long do meals last?
Meals are generally good in the fridge for up to 4 days, and most can be frozen if needed.
Want a Menu Built Around You?
Text me and I’ll share availability, pricing, and a few menu options based on your preferences.