Build your body the right way. We all know the body is sculpted in kitchen as much as the gym. Assuming you want to make those workouts count you need to get organised.
“To sustainably drop fat, you need to eat less calories than your body uses within a particular macro nutrient ratio
You need grit because eating at a calorific deficit will initially drop your energy levels. Ordering from us will make it significantly easier and more enjoyable, helping you stick to the goals you set.
Clean and natural ingredients help detox your body and counterbalance low energy levels while your body’s metabolism gradually changes due to the macro ratio change. Eventually your body will learn to use fat as an energy source more efficiently than relying on a constant carbohydrate top up. Consequently, you will drop fat, have more energy than before and won’t be craving those unnecessary calories to fuel your day.
If you consistently do the above, you will see results. You don’t need us to do it but it is not an easy task to keep up without support. It demands time, organisation, consistent preparation and must be accurately tracked. Hats off to those with space in their life for this continual sacrifice! Honestly, it’s no small feat and deserves recognition. However, for those with other things going on, we are the perfect solution. We make the above easy and simple so it’s harder to get it wrong, than get it right.
Simple = Consistent. Consistent = Continuous progress.
Let our meal prep delivery service take care of your nutrition from the ground to your plate, while you concentrate on less time consuming/hopefully more enjoyable activities. Natural ingredients portioned to the right amount ready to grab and go after a few simple clicks. Ordering more weeks will make your health goals easier to stick to. You may also wish to subscribe and create an account to take more control, choose the exact dishes/quantity you want to eat and save an additional 5% every week.
This package includes a meal plan and all meals prepped/delivered.
- A weekly meal plan (alternates weekly)
- All meals prepped and delivered in accordance with the meal plan
- 3 low carb/high protein meals per day
- 1 breakfast or snack per day
- Once a month check in with our nutritionist to check on progress
Order before Thursday and start making progress from next week.
Exact macros of plans can be viewed in the images to the left (above on mobile). You may wish to include a snack depending on your goals, exercise regime and current physique but this will be discussed with the nutritionist.
- The food
- Why Subscribe?
Calorie control is key to healthy food management. Our meals have been designed within in a goldilocks calorie zone according to your goals; enough to fill you up without tipping you overboard. Too many calories and you gain unwanted body fat, too few and your body forces you to emergency binge on unhealthy foods (or worse it doesn't and you go without the nutrients your body needs to thrive). Please be advised that if you are having 2 meals a day, this will likely need to be supplemented with your own food. If you don't have any idea of the calories you need, please let us know.
Your meals and meal plans were designed with consideration of their macro- and-micronutrient profile. The Ratio of Fat, Carbohydrate and Protein that make up your meals calories', have been carefully selected to support the goals you have chosen. A sweet spot for fibre differentiating between the meals has also been applied within our menu design. Different fats have been used tactically to ensure you get an array of vitamins, antioxidants and a healthy omega balance. Unlike other meal prep companies out there, we also include all sauces and vegetables into a calculations. Carbs and meats are measured to the gram even considering water weight, variables between batches and ingredients.
Meet Tatiana - the brains behind our menu's nutrition. She's both a qualified dietician and clinical psychologist and is bringing the 2 disciplines together to help people within the true context of their lives.
At Garden food prep we alternate between 2 different menus on a week by week basis, so you don’t need to get bored of eating the same healthy meals. Blue meals are available on the weekend’s delivery while green meals are delivered on Wednesday’s. All meals are portioned to the macros we set in our plan for you.
Most dishes have seeded toppings to achieve the right fat and fibre levels for affective meal plans. Our entire menu is gluten wise and consists of natural ingredients. For any Allergy concerns please check our allergy section on the website.
All our dishes macro nutrients are pedantically calculated to also include the sauces, marinades and vegetables. Net macros are essential for genuine accuracy. Food is there to be enjoyed not dreaded, it’s healthy to eat a variety of ingredients and flavours so don’t get stuck on the usual 10 ingredients. Get an array of micronutrients.
Greek Salad – Lean minced beef on a medley of fresh peppers, olives, red onion, cherry tomatoes, and feta cheese, tossed in oregano and served with red rice
Thai Red Curry – This creamy Thai favourite bursts with natural, cleansing flavours. Packed with Chicken breast and peas on steamed brown rice. Palm sugar removed to keep the sauce keto
Blackened Chicken – Cajun blackened Chicken breast with paprika roasted sweet potato chunks, spring onion, black beans and grilled broccoli
Thai Turkey & Basil leaves – Turkey, onions, peppers, peas lean fried with an abundance of fresh basil, served on steamed brown rice
Chicken Carnitas – Our healthy take on a Mexican classic. Pulled chicken served with pickled red onions, fresh coriander, cherry tomatoes, rice and beans
Buffalo Chicken – Steamed chicken breast in a homemade all natural, low calorie Buffalo sauce; served with garlic green beans and creamy polenta
Turkey Chilli con Carne – Saucy and meaty. Turkey Thigh mince cooked in a homemade chilli sauce for hours on end served with steamed brown rice
Gluten Free Pesto Pasta & Chicken - Bring the flavours of Italy to your meal prep but keep it clean with this pesto delight.
Pulled Beef – Slow cooked and pulled lean beef served with smashed herbed potatoes and steamed kale
Thai Green Curry – Our keto Thai green sauce with kaffir lime leaves, fresh basil, peas and aubergine on steamed brown rice with chicken topped with black sesame
Turkey Meatballs – Handmade turkey meatballs with gluten free pasta and tomato sauce topped with feta cheese
Mex Mix – Mexican style brown rice packed with onions, peppers, peas, sweetcorn, tomato and lime. Topped with strips of fajita chicken
Pulled Pork - Slow cooked pineapple pulled pork served Cajun sweet potato chunks and Szechuan style green beans
Turkey Laab – Our dieticians favourite dish among her travels: Turkey mince, heavy on the coriander and lime leaves you feeling clean. Served with steam red rice
Pasta Bolognese - Rich homemade Bolognese sauce coats a mass of fresh lean beef served on gluten free pasta
Bravas Chicken - Rosemary and smoked paprika chicken, served with grilled blackened broccoli and sweet potato mash
Chicken in Black bean sauce – A healthy take on a Chinese buffet favourite. All macros controlled even in the sauce (just like everyone of our dishes). Chicken breast, brown rice, flavour
Chicken & Chorizo Stew – a smoky stew reduced for enhanced flavours. Chicken, chorizo, butterbeans, spinach and tomatoes and chicken served on polenta (low carb version without polenta in this dish to achieve the macro set required)
Available snack/breakfast for both weeks:
Probiotic pot made with natural yoghurt, oats, flax seeds made to taste like a chocolate orange cheese cake
Probiotic pot made with natural yoghurt, oats, flax seeds made to taste like a chocolate orange cheese cake
Home-made protein pancakes. Gluten wise; made with oats, bananas, eggs, flax seeds and whey protein powder
Meet Mark - Garden Food Prep's head chef. He's been working with food for nearly 25 years (10 as a head chef). The connections he made as a young butcher are still useful today in getting high quality protein for your meal prep.
- Save time and make healthy eating more manageable whether you are using us for all of your meals or just an aid to your healthy lifestyle. Remove the burden of meal planning, shopping, cooking and washing up
- Save money - the average person spends £88.83 a week on food (refer to pricing tab for more info)
- Keep organised for consistent results - A subscription removes all effort on your behalf making it easy to stick to week in week out and constantly improve.
- Easy to track nutritional system - Easy macros all available on MyFitnessPal
- Remove the need to cheat - Enough food to stick to the plan. kill your cravings
- Easier to budget - Know exactly how much you spend each week on food
- Transparent pricing - no hidden costs
- Improve concentration and focus - Eating the right amounts of the right foods helps you keep focused (no more sugar crashing). There's also one less thing to think about in taking care of yourself or family.
- High protein content helps keep hair, nails and skin healthy whilst repairing muscle fibres for muscle growth. It will control your appetite and boost your immune system.
Subscribing creates an online account whereby you can have convenient control over your food within burning into that precious time you are saving.
- Keep it simple - A few clicks taking a few minutes can take care of you for months. everything is automated until you state otherwise. One less thing to think about, easier to stay consistently healthy.
- Easier to stay dedicated to your chosen health goals.
- Choose which dishes you want your meal prep plan to consist of.
- Pause your weekly subscription for a chosen amount of weeks with a few simple clicks.
- Pay weekly rather than splashing out a large amount upfront.
- Save an extra 5% on your orders.
Easily cancel or pause your subscription without notice anytime before 7pm on a Thursday the week before (no need to tie yourself into any contracted period). This can be done simply with a few clicks on your account or with a quick message/phone call to Chris (your nutritionist).
All averages are based on research and we encourage you to do your own. We were surprised at the results too. If someone else pays your bills and buys your food then we might not be as cost effective but if you are self sustainable, choosing us can not only ave you time but also money.
The easiest way to take control of your meal prep is to subscribe which will open an account for you to choose your meals and manage when you want and don't want the order to be sent.
However, if you have any preferences please let us know at the check out where there is a little box for you to type anything relevant.
This may include:
- Food dislikes (red meat for example).
- Dishes you wish to avoid.
- Dishes you prefer (note that changing meals may affect GI balance of certain plans).
Please note menu items may come in contact with allergens not specified as the kitchen and equipment used to cook the dishes is used for other purposes. Our entire kitchen is gluten wise. There are no gluten based items on our menu but same ingredients may have been stored in the same warehouse as gluten grains and therefore cannot technically be called gluten free.
Ready to eat - Meals are already prepped so you can simply go to your fridge pull out your meal and eat instantly or take with you for instant eating later. Eating healthily on the go has never been so easy.
Prefer hot food? - If you prefer your meals hot then microwave them until they are hot in the middle. This normally takes around 3 minutes but is dependent on your microwave. open the lid but leave it on top to steam the food and keep your microwave clean.
Freezing - Meals can be frozen but need to be microwaved until piping hot in the middle. Our meals are delivered to you fresh and for the best quality, we recommend you eat them fresh.
Meal plan - Our meals come labelled so you know what they are (including their macros). If you have a meal plan, simply check it, find the meal in your fridge with the appropriate label and eat.