Explore Sylvia’s Sample Menus

Soups/Salads

• Potato/Leek Soup: Hearty vegetable soup, sprinkled with Whole 30 compliant bacon (no nitrates, sugar)

   

  Main Dishes

  Poultry

• Cranberry orange chicken. Chicken breast braised with fresh cranberries, orange juice, dates, vinegar. Calories 349, Fat 6.9g (1.3g saturated), Carbs 34.7g. Protein 39g

• Creamy Tuscan chicken: Chicken breast in a creamy sundried tomatoes, spinach sauce. Allergens: Coconut. almonds. Calories 347, Fat 14.7g (7.5g saturated), Carbs 11.7g (99.3g Net carbs), Protein 41.6g

• Greek chicken meatballs: Ground chicken with mint, parsley, lemon. Baked, and served with Tzatziki (yoghurt, cucumber sauce). Allergens: Almonds, eggs. Calories 363, Fat 24.3g (6.2g saturated), Carbs 3.8g (2.9g Net carbs), Protein 33.7g

• Creamy spinach stuffed chicken breast: Chicken breast stuffed with spinach. Finished with lemon/shallot sauce. Allergens: egg, ghee (milk) .Calories 372, Fat 22.2g
  96.8g saturated), carbs 4.8g, protein 37.3g

• Chicken Cacciatore (hunter style): Chicken breast, with a tomato, mushroom, capers sauce. Calories: 333, Fat 15g (1.9g saturated), Carbs 5.6g, Protein 37.4g

• Roasted duck breast with red cabbage, potatoes, cabbage, and jus. A Bavarian classic. Slowly roasted duck breast with sweet/sour red cabbage. Pan gravy.

• Thanksgiving turkey meatballs: All of the flavors of this special holiday in one perfect meatball. Allergens: almonds, ghee (milk) Calories 380, Fat 24.4g (9.7g saturated), carbs 7.8g, Protein 32.9g.

• Creamy sundried tomato chicken: Braised chicken breast in a creamy sauce with sundried tomatoes, and baby spinach. Allergens: Coconut, ghee (milk). Calories: 338, Fat 12.8g (6.9g saturated), Carbs 10.3g, Protein 44.2g

• Chicken braised with grapes: Calories: 271, Fat 7.1g (1g saturated), Carbs 14.5g, Protein 36g

• Sweet and sour chicken: Chicken breast with pineapple, onions, bell peppers. No MSG, no refined sugar. Allergens: Coconut, sesame. Calories 246, fat 9.9g (1.6g saturated), Carbs 6.3g, Protein 37.8g

• Chicken Salsa Verde (W30, Keto, Paleo): Tender, slow cooked chicken breast, smothered with creamy salsa verde based sauce. topped with cilantro. Allergens: Cashews, coconut. (463 Calories, 12.6g fat, 11.1g Carbs, 38.7g protein)

• Cashew Chicken: Another take-out favorite, made healthier. Tender, juicy chicken with coconut aminos, peppers, cashews. Allergens: Eggs, cashews. Calories 294, fat 9g (saturated 1g), Carbs 11g, Protein 39g

• Buffalo chicken stuffed sweet potato with home made ranch. Medium spice level. Allergens: Coconut, ghee milk), eggs (mayo).

  (394 Calories, 14g Fat, Protein 48g, 16.8g Carbohydrates)

• Chicken salad: Crispy Romaine lettuce, roasted corn, red bell pepper, black beans, cherry tomatoes, crispy corn tortilla strips, topped with marinated and grilled slices of chicken breast (347 Calories, 3.9 g Fat, 38.9g Carbohydrates, 40.8g Protein) Top with blue cheese (add 50 Calories, 9g fat, , 1g Carbs, 6g Protein0, or sharp cheddar cheese (add 55 Calories, 9g Fat, 0 Carbs, 7g Protein)

• Casablanca Chicken: Chicken breast seasoned with smoky paprika, turmeric, shallots, ghee, small amount of jalapeno, chicken broth. Allergens: ghee (milk). (215 Calories, 14g fat, 3g carbs, 29,7g protein)

• Butter Chicken: Similar to British Tikka Masala. Chicken stewed in ghee, tomatoes, garam masala sauce. Allergens: coconut. ghee (milk) (307 Calories, 15g fat, 10g carbs, 29g protein)

• Taco stuffed zucchini boats: Lean turkey with cumin, chili powder, oregano, tomatoes. (246 Calories, 13.1g fat, 5.6g carbs, 30.6g protein)

• Chicken stir fry with cabbage and shitake: Chinese take out classic, but without the grease and MSG

• Teriyaki Turkey meatballs: Ground turkey, seasonings, broccoli, with a home made teriyaki sauce, allergens: coconut

• Buffalo chicken spaghetti squash: Roasted Spaghetti squash that’s filled with shredded chicken breast that has been slow cooked in our tangy buffalo sauce. Drizzle with ranch sauce. Allergens: coconut, ghee

• Cilantro/lime chicken skewers: Marinaded chicken breast that has been threaded on skewers. Served with caramelized fajita veggies (green bell peppers, sweet red onion, poblano peppers), and a spicy chipotle aioli.

• Burrito Bowl: Choice of cilantro/lime rice (either cauliflower or white), grilled USDA steak, or grilled chicken breast. Fajita veggies (sweet onion and green bell pepper). Cilantro. Served with our chipotle aioli. Suggested add ons: Avocado, salsa.

• “PF Chang” style Lettuce wraps: Lean turkey, vegetables, .umami rich sauce. Wedge of ice berg lettuce. Allergens: Sesame, coconut, almonds (418 Calories, Fat 11.9g, Carbs 39.3g, Protein 31.7g)

• Turkey Burger: Choice of jalapeno or chili/cumin flavored burger patty. Served with side of guacamole, tomato, lettuce

• Egg Roll in a Bowl (W30, Keto, Paleo) All of the flavors of an egg roll, without the unhealthy, fatty part. Lean ground turkey, cabbage mix, Asian flavors topped with a creamy chili sauce. Allergens: Sesame, coconut, eggs (in the spicy aioli) Calories 308, fat 16.6g (2.4g saturated), carbs 14.9g, Protein 25.6g

• Indian Meatballs: Ground turkey meatballs in a creamy (coconut cream), tomato-based sauce. Zucchini keeps the meatballs moist. Allergens: Coconut

• Buffalo Chicken Skewers: Marinated chicken breast on a kabob with red onion, bell peppers, and cherry tomatoes. Grilled, and served with our homemade ranch sauce. Allergens in ranch sauce: Eggs, coconut

• Asian Orange Chicken: Chicken breast slices in an orange/coconut aminos sauce. Allergens: Sesame, coconut

• Tandoori Chicken: Roasted chicken breast in a flavorful curry/coconut sauce. Topped with fresh cilantro. Allergens: Coconut

• Cranberry/Rosemary Chicken: Choice of roasted chicken breast or thighs with a flavorful sauce, and tangy cranberries.

• Chicken Alfredo with Spaghetti Squash: All of the creamy “Alfredo” taste without the dairy and fat.

• Thai Cashew chicken

  Beef

• Paleo/Keto/W30 Beef Stroganoff: Healthier comfort food. the family will love. Calories 480, Fat 35.9g (15.7g saturated), Protein 31.3g, Carbs 6.9g. Allergens: coconut, almonds

• Braised short ribs (Paleo, Keto) Fall off the bone meat with flavorful sauce.

• Bavarian Cabbage rolls: Large savoy cabbage leaves that are filled with a mix of ground beef, pork, turkey, rice, onions, and seasonings. Roasted, and finished with a flavorful gravy. COMFORT Food! Allergens: Ghee (milk)

• Chimichurri flank steak: Calories 604, Fat 54.2g (10.9g saturated), Carbs 0.8g, Protein 29g

• Chinese pepper steak: Calories 315, Fat 15.5g (5.6g saturated), Carbs 9.2g, Protein 33.

• Jewish Brisket: slow cooked, tender slices of brisket with sweet (sweetened with dates) and slightly tangy gravy with a hint of tomato. Caramelized onions.

• Asian Meatballs: Sweet and umami rich small, roasted meatballs, Grass-fed beef, and turkey. Allergens: coconut, sesame, eggs, almonds. Calories: 319, Fat 13.2g (3.9g saturated), Carbs 16.5g, Protein 48g

• Enchilada stuffed acorn squash: Roasted half of acorn squash that is filled with a mix of grass-fed beef and lean turkey. Shredded cheese optional. Calories: 353, Fat 7.5g (2.1g saturated), Carbs 30.1g, Protein 31g

• Shepherd’s Pie (W30, Paleo, Keto-without the carrots): Grass-fed ground beef, smashed carrots, choice of mashed sweet potatoes, or gold potatoes. Layered in individual oven-safe containers. Cheddar cheese optional. (293 Calories, 12.5g fat, 13g Carbs, 29.6g protein)

• Steak salad: Crispy Romaine lettuce, roasted corn, red bell pepper, black beans, cherry tomatoes, crispy corn tortilla strips, topped with marinated and grilled slices of flank steak. (380 Calories, 11.6g Fat, 38.9g Carbohydrates, 32.8g Protein) Top with blue cheese (add 50 Calories, 9g fat, , 1g Carbs, 6g Protein0, or sharp cheddar cheese (add 55 Calories, 9g Fat, 0 Carbs, 7g Protein)

• Paleo Korean Short Ribs (501 Calories, 32.6g fat, 22g Carbs, 26.5g Protein)

• Epic baked meatballs: Baked beef (Organic and grass-fed), turkey, and Whole30 bacon meatballs in a rich tomato sauce. Finished with fresh basil. allergens: Cashews, eggs. Calories 360, 21.3g Fat, 10.8g Carbs, 28.5g Protein

• Mongolian Beef: TenderFlank steak that has been marinated in coconut aminos, sesame, and ginger. Stir fried. Slightly spicy. Allergens: Coconut, sesame, anchovies, Calories 458, Fat 32.1g (8.5g saturated), Carbs 2.5g, Protein 37.5g

• Taiwanese beef stew: Taiwan’s most famous dish. Tender USDA grade beef shanks with exotic spices and veggies. Allergens: Coconut

• Cheeseburger skillet: Imagine a healthier, more “adult” spin on your “Hamburger Helper”. Pan roasted potatoes, grass fed, organic ground beef, bacon, and lots of flavor

• Paleo beef and broccoli: Healthy spin on a take out favorite. Allergens: Coconut, sesame, anchovies. (445 Calories, 29g fat, 10.5g carbs, 35.1g protein)

  Seafood

• Shrimp skewers with sticky sauce (Paleo/Keto): Slightly spicy/sweet grilled shrimp skewers.

• Garlic shrimp in olive oil: Jumbo shrimp sauteed in olive oil with sweet onions, and garlic. Calories 214, Fat 15g (saturated 1.9g), Carbs 1g, Protein 18.2g

• Salmon with herbs and lemon slices. A generous 6oz portion of salmon fillet, drizzled with olive oil, parsley, rosemary. lemon slices. Baked. Calories 408, Fat 22.5g (5.3g saturated), Carbs 9g, Protein 42g

• Shrimp and broccoli stir fry: Calories 334, Fat 17.3g (saturated 2g), Carbs 9.2g, Protein 34.8g

• Salmon burger with Remoulade: Fresh salmon filets that are encrusted with a dusting of almond flour. Served with our own Remoulade that is made with Whole30 compliant mayo. Calories 415, Fat 22.1g (4.4g saturated), Carbs 22.8g. Protein 37.6g

• Basil pesto salmon fillets (W30, Keto, Paleo): oven baked salmon fillets that have been topped with our own basil pesto. Allergens: Pine nuts. (293 Calories, 12.5g Fat, 13g Carbs, 29.6g Protein)

• Grilled salmon skewers with garlic and dijon: Marinated salmon fillets skewered with lemon slices, and grilled. Calories 335, fat 20.8g (4.9g saturated), 0g Carbs, Protein 35g

• Creamy spinach stuffed salmon: Salmon fillets, filled with creamy spinach. finished with lemon/shallot sauce. Allergens; Eggs, ghee (milk). (483 Calories, 31.5g fat, 3.3g carbs, 44.5g protein)

• Garlic basil shrimp: Sauteed jumbo shrimp with garlic, basil. Allergens: shrimp, ghee (milk). (311 calories, 12,1g fat, 7.7g carbs, 42.6g protein)

• Jambalaya: Chicken sausage, shrimp, chicken breast in a Cajun flavored broth. Finished with cauliflower rice, and fresh parsley. Allergens: Shrimp

• Garlic Shrimp in coconut milk: Tomato/coconut milk broth with red peppers, green onions, and cilantro. Allergens: Shrimp, coconut

• Turmeric/Garlic Shrimp: Spicy, sweet, and savory shrimp with a side of mango/cabbage slaw

• Pecan Crusted Salmon Steaks: Chopped, roasted pecans enrobe baked salmon steaks. Allergens: Pecans, coconut Calories:427, fat 35.1g (12.5g saturated), Carbs 0.2g, Protein 25.4g

• Asian Salmon with Wasabi Aioli: Grilled Salmon steak that has been marinated with Asian spices. Side of homemade wasabi aioli. Allergens: Eggs (aioli)

• Mediterranean Cod (baked with tomatoes, zucchini, baby bella, basil)

  Pork

• Garlic pork tenderloin (Paleo, Keto): Roasted pork tenderloin medallions with garlic jus. Calories 345, Fat 20g (8.4g saturated), Carbs 0.5g, protein 39.2g

• Moo Shu Pork lettuce wraps: Lean strips of pork tenderloin, with cabbage, carrots, shitake mushroom, green onions, egg. Home made Hoisin sauce. Allergens: eggs, coconut, sesame, almonds. Calories 398, Fat15.6g (3.8g saturated), Carbs 16.2g, Protein 46.5g

• Smoky, creamy chipotle pork medallions: Calories 309, Fat 22g (saturated 13g), Carbs 4g, Protein, 25g

• Balsamic caramelized onion pork chops: Pork chops in a savory, slightly tangy, onion based gravy. Calories 329, Fat 12.8g (0.3g saturated), Carbs 16.6g, Protein 34.4g

• Jerk Pork with pineapple salsa (W30, Keto, Paleo): Slow cooked, shredded pork that has been seasoned with our special blend of jerk seasoning. Not overly spicy, Fresh pineapple salsa gives this dish a tropical touch,

• Pork tenderloin with balsamic plum sauce: Roasted pork tenderloin slices that are drizzled with a reduced plum/balsamic sauce. Calories 314, fat 10.5g (2.4g saturated), Carbs 13g, Protein, 37.5g

• BBQ pork lettuce wraps with pineapple slaw: Shredded pork loin with Whole30 compliant (no sugar added) BBQ sauce.wedge of iceberg lettuce. Red cabbage/pineapple slaw has a little bit of spice. (356 Calories, 14.5g fat, 27.3g Carbs, 32.6g protein)

• Sylvia’s all time favorite deconstructed Shish-kabobs: Bite size pieces of pork tenderloin with W30 bacon, bell peppers, and onions. Served in a paprika/yellow curry gravy, topped with caramelized pearl onions. Best over creamy mashed potatoes

• Mushroom/rosemary pork loin medallions

   

  Vegetarian

• Cold soba noodle salad: GF soba noodles, roasted tofu, sweet potato, kale or spinach with a sesame/ginger dressing (561 Calories, 12.9g fat, 86.4g Carbs, 12.3g Protein)

• Thai red curry with chickpeas: Loads of vegetables, pineapple, and chickpeas in a mildly spiced curry/coconut sauce. Spice level can be custom ordered. Allergens: coconut. (399 Calories, 22.2g Fat, 41.6 Carbohydrates, 9.8g Protein)

• Sweet potato/lentil burger

• 3 bean casserole

• Lentil stuffed bell peppers

• Jackfruit salsa verde

• Buffalo or BBQ Salsa verde

   

  Breakfast

• Breakfast Taco Bowl: 4oz ofGround, lean turkey that is cooked in a rich tomato based sauce with mild chili and cumin. 3 Scrambled eggs, and roasted baby tomatoes, or cauliflower rice. Cheese optional. Side of salsa. Allergens : Eggs. Calories 537, Fat 30.4g (10.7g saturated), Carbs 24.1g, Protein 46.7g

• Frittata: Canadian bacon, vegetables, herbs, and egg whites. Finished with a sprinkle of parmesan (optional) Allergens: Eggs, cheese

• Sweet Potato/Chicken Sausage Hash: Pan roasted chicken sausage, brussels sprouts, sweet potato chunks, and red bell peppers.

• Loaded Breakfast Casserole: Rich and filling with homemade breakfast sausage and bacon. Sneaky vegetables (loads of carrots and zucchini), and protein rich egg whites.

• Breakfast Casserole: Filling and flavorful with Whole30 compliant, home made sausage, hash browns, protein rich egg whites, and a creamy, spicy white sauce