Savor the Possibilities

Explore Sylvia’s Sample Menus

Soups/Salads

• Butternut Squash Turkey Chili: Lean ground turkey simmered with roasted butternut squash, black beans, tomatoes, and warming spices for a hearty, protein-packed chili.
• Chicken Satay Soup: Tender chicken simmered in a rich, creamy peanut and coconut milk broth with warm spices, a sweet-savory soy flavor, fresh lime, and cilantro. Comforting, flavorful, and inspired by classic chicken satay. 
• Kale & Broccoli Superfood Salad: A fresh, nutrient-packed salad featuring finely chopped kale and broccoli tossed with crunchy nuts and seeds, sweet dried fruit, and a bright homemade dressing.
• Split Pea Soup
• Potato/Corn Chowder
• GF Chicken Noodle
• Creamy Tuscan chicken soup

Main Dishes

Poultry

• Chicken Tenders: Family favorite! White meat chicken breaded with GF flour and GF breadcrumbs. Freezes well
• Thai red curry chicken meatballs: lean chicken meatballs in a creamy, spicy coconut broth
• Indian turkey meatballs
• Chimichurri Roasted Chicken
• General Tso Chicken (GF, low carb)
• Chicken Parm (GF)
• Kale/Pistachio pesto chicken
• 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
• 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.
• 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).
• 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 topped with blue cheese or sharp cheddar cheese
• Casablanca Chicken: Chicken breast seasoned with smoky paprika, turmeric, shallots, ghee, small amount of jalapeno, chicken broth. Allergens: ghee (milk).
• Butter Chicken: Similar to British Tikka Masala. Chicken stewed in ghee, tomatoes, garam masala sauce. Allergens: coconut. ghee (milk)
• Taco stuffed zucchini boats: Lean turkey with cumin, chili powder, oregano, tomatoes.
• 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
• “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
• 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
• Chicken Alfredo with Spaghetti Squash: All of the creamy “Alfredo” taste without the dairy and fat.
• Chicken Pesto Stuffed Sweet Potatoes (Whole30): Tender shredded chicken tossed in flavorful basil pesto and served over roasted sweet potatoes for a wholesome, satisfying meal. Whole-30-compliant dish perfect for meal prep.
• Parmesan Sun-dried Tomato Chicken: Tender chicken simmered in creamy Parmesan sauce with savory sun-dried tomatoes
• Arroz Con Pollo: Latin American comfort dish with tender chicken and seasoned rice

Beef

• Brisket Chili
• Baked Penne Casserole
• Roasted Beef Tenderloin
• Classic Beef Lasagna
• 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: Tender flank 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)
• Paleo Beef Barbacoa: slow cooked beef seasoned with bold spices and citrus perfect for bowls, lettuce wraps, and salads
• Miso, Ginger, & Orange Braised Short Ribs: Tender short ribs slowly braised with savory miso, fresh ginger, and bright orange 
• Cumin Beef Stir Fry: Tender strips of beef stir fried with cumin and savory seasonings

Seafood

• Maryland Crabcakes with House Remoulade (GF/DF)
• Dijon Baked Salmon
• General Tso Shrimp
• Lemon/Garlic Tilapia
• Teriyaki Salmon: tender salmon coated in savory teriyaki glaze. Perfect for healthy eating and weeknight dinners.
• Chimichuri Shrimp: Juicy shrimp tossed in vibrant chimichurri sauce made with fresh herbs, garlic, and citrus. Perfect over rice, salads, or roasted vegetables 
• Lemon Garlic Tilapia: Flaky tilapia seasoned with fresh lemon and garlic to make a light and flavorful  dish.
• Honey Walnut Shrimp: Crispy chicken tossed in sweet honey glaze and topped with crunchy, candied walnuts
• 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)
• 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 topped on wedge of iceberg lettuce. Red cabbage/pineapple slaw with mild spice. (356 Calories, 14.5g fat, 27.3g Carbs, 32.6g protein)
• Chef 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
• Ground Pork Stir Fry: Savory ground pork stir fried with crisp cabbage and bok choy in a light, flavorful sauce. Easy weeknight meal that balances tender meat and fresh vegetables.
• Paleo Chinese Spicy Pepper Pork Lettuce Wraps: Seasoned ground pork with bold spices and peppers served in crisp lettuce cups. 
• Braised Pork with Lemon, Olives, and Tomatoes: tender pork slowly braised with tomatoes, olives, lemon, and spices for a rich and flavorful stew.

Vegetarian

• Mushroom Bourguignon
• Vegetarian Enchiladas
• Chana Masala
• Lentil mushroom meatballs
• Eggplant Parm
• 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
• Caramelized Sweet Potatoes with Honey, Goat Cheese, and Walnuts: Roasted sweet potatoes drizzled with honey and topped with creamy goat cheese and toasted walnuts
• Baked Quinoa Black Bean Falafel: Mediterranean inspired falafel seasoned with smoky and savory flavors packed with protein and fiber. Perfect over salad
• Coconut Lime Rice with Peanuts: fluffy rice cooked in creamy coconut milk and finished with bright lime-peanut dressing. Topped with toasted peanuts and chile for a crunchy kick.

Breakfast

• Breakfast Taco Bowl: 4oz of ground, 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
• Banana/Oat Pancakes (no sugar added)
• Breakfast burritos
• Protein balls
• Crustless Tomato Quiche: light, savory quiche filled with fresh tomatoes, eggs, and cheese. Perfect for breakfast, lunch, or protein-packed meal
• Breakfast Taco Scramble: Healthy breakfast made with potatoes, ground turkey, scrambled eggs, salsa, and cheese for a protein-packed meal.

Bowls

• Chicken Burrito Bowl: Juicy seasoned chicken served over cilantro-lime rice with black beans, corn, tomatoes, avocado, and your favorite fresh toppings. A flavorful, balanced meal perfect for lunch or dinner.
• Chicken Hummus Bowl: Tender seasoned chicken served over creamy hummus with crisp vegetables, olives, feta, and a drizzle of olive oil. A fresh, Mediterranean-inspired bowl that’s protein-packed and satisfying.
• Chicken Shawarma Bowl: Warmly spiced chicken served over rice with fresh vegetables, pickled onions, creamy garlic sauce, and a squeeze of lemon. Bold, vibrant, and full of authentic Mediterranean flavor.
• Chili Crunch Honey Chicken Bowl: Tender chicken glazed in sweet honey and spicy chili crunch, served over rice with crisp vegetables.
• Mediterranean Bowl with Grilled Chicken Tawook Skewers: Marinated chicken tawook skewers served over fluffy rice with hummus, cucumber, tomatoes, pickled onions, and fresh herbs
• Cilantro Lime Shrimp Bowl: Juicy shrimp tossed in a zesty cilantro-lime marinade and served over rice with black beans, corn, tomatoes, and creamy avocado 
• Roasted Veggie Glow Bowl: Roasted vegetables, fluffy quinoa, and kale tossed together for a wholesome, nutrient-packed bowl. 
• Salmon Bowl with Honey Lime Chipotle Sauce: Tender salmon bites drizzled with a creamy honey-lime chipotle sauce and served over rice with crisp vegetables and avocado. Sweet, smoky, and perfectly balanced.
• Sticky Miso Salmon Bowl: Flaky salmon glazed in a sweet and savory miso sauce, served over rice with crisp cucumber, radishes, and fresh vegetables. A satisfying bowl packed with rich umami flavor.
• Street Corn Chicken Rice Bowl: Seasoned chicken served over rice with charred street corn, creamy cotija dressing, fresh cilantro, and lime. A bold, street food-inspired bowl full of flavor and texture.
• Teriyaki Chicken Rice Bowl: Tender teriyaki chicken served over rice with steamed broccoli, shredded carrots, and scallions. A classic, savory bowl that’s always a family favorite.
• Thai Peanut Sweet Potato Buddha Bowl: Roasted sweet potatoes, quinoa, crisp vegetables, and edamame drizzled with a creamy Thai peanut sauce. A hearty, plant-forward bowl with bold, nutty flavors.
• Honey Lime Chicken Burrito Bowl: Juicy chicken marinated in honey, fresh lime, garlic, and smoky spices, then served over rice with your favorite burrito bowl toppings. Perfect for lunch or dinner. 

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