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Weekly Meal Plans

As a Philadelphia personal chef I offer various menus that cater to different dietary needs and preferences such as healthy, keto, vegetarian, family style, and specialty diets. Even if you want simple comfort food we got you. These menus prioritize health and well-being without compromising on taste. I use locally sourced fresh ingredients, whole foods, and offer personalized menus to fit any lifestyle. Let me provide you or your family with homecooked meals that are delicious and nutritious. 

Healthy Food

Enjoy a Taste of Our Menus

Outdoor Workout
Athletic Dinner Meal Plan

Balsamic Filet Mignon

Parmesan Cauliflower Silk

Grilled Asparagus 


Honey Garlic Shrimp
scallion-jasmine rice, sesame bok choy, broccoli & red pepper stir fry

Thai Curry Lamb Meatballs
Fragrant coconut jasmine rice, Thai curry sauce, sauteed kale, pickled cucumber, tomato, herb salad, roasted peanuts 

Lite West Indian Chicken & Shrimp Curry
Coconut cauliflower & mash potatoes, braised thyme cabbage & kale

Blackened Chicken Thighs
Creole veggie brown rice pilaf, seasonal veggie medley broccoli, carrots, and yellow squash

Pan Seared Halibut & Grilled shrimp

sweet potato puree

Roasted brussels

lemon herb pan sauce

Physical Training

Athletic Lunch Meal Plan

Jerk Chicken Bowl
Jerk chicken thighs, brown rice, peppers, grilled pineapple, tomato, roasted chickpeas, arugula,  coconut dressing

Healthy Teriyaki Chicken Bowl
Chicken thighs, tamari marinade, stir fry vegetables, quinoa

Low Carb Chicken Tacos
chipotle chicken, cabbage slaw, pico de gallo, salsa, low skim cheese with side of mixed greens-chipotle crema


Orange Garlic Shrimp
snow peas, carrots, peppers, broccoli, toasted walnuts, steamed jasmine rice and  citrus-ponzu sauce

Sweet Chili Glazed Salmon

cauliflower/brown rice fried rice with sesame broccoli, carrot, pepper stir fry

BBQ Chicken Protein Wrap
Grilled chicken, smokey chickpeas, spinach, Greek yogurt dressing, with baked smoked paprika sweet potato fries

Family Meal Plan

Lemon Pepper Honey Glazed Pork Chops
Wild rice pilaf, tangy braised kale & bacon


Greek Souvlaki Chicken Breast
Garlic-lemon couscous, grilled zucchini & feta , cucumber dill yogurt sauce

Creamy Spicy Miso Beef Pasta
Steak, wild mushroom, creamy miso sauce, spring peas, bucatini pasta


Teriyaki Salmon Kebabs
Chow mien noodle stir fry, scallion, carrot, green beans, hoisin garlic sauce

Chipotle Fish Tacos
Strawberry tomato salsa, lettuce, chipotle crema, flour tortillas, Mexican veggie yellow rice


Peach BBQ Chicken Thighs
Creamy gruyere Macaroni & cheese, southern style green beans, deviled eggs

Baked Turkey & Shallot Saute
Turkey cutlets, shallot & garlic white wine sauce, steamed green beans, brown rice veggie pilaf


Mexican Turkey Lasagna Rolls
ground turkey, spinach, Mexican cheeses, chipotle tomato salsa, lime crema, cilantro with mixed green salad

Blackened Salmon
Jambalaya vegetable rice with smoked turkey sausage & shrimp

Stuffed Turkey Marinara Shells
ground turkey, sun-dried tomato, spinach, ricotta and Parmesan stuffed pasta shells baked with marinara and mozzarella topping

Mint Pesto Lamb Loin Chops
Quinoa, feta, dried cranberries, tomato, balsamic vinaigrette and za'atar spiced roasted cauliflower


Jerk Chicken & Pesto Gnocchi
Coconut pesto cream sauce, confit tomatoes, & spinach


Family Meal Plan 

Bourbon Marinated Filet Mignon with Creamy Horseradish Sauce, green bean salad

Grilled Chicken Paillard & Arugula Salad

Thinly cut chicken breast, honey mustard glaze, arugula salad, lemony dressing, grape tomato, shaved parmesan, roasted cumin & turmeric cauliflower 

Skinny Chicken Marsala

Lightened up version of chicken marsala, spinach, wild mushrooms, served over whole grain pasta

Chicken, Sausage & Shrimp Jambalaya

Creole tomato rice dish, peppers, onions, and celery

Mojo Braised Turkey Wings

mojo gravy, cilantro rice, roasted carrots & cabbage

Italian Spinach Stuffed MeatLoaf
Ground beef, spinach, mozzarella, marinara sauce, whipped mashed potatoes, parmesan roasted broccoli 


Hawaiian Ribeye Steak 

Glazed with sweet & spicy sauce, broccoli and cheese stuffed baked sweet potato, with rosemary cheese sauce


Creamy Sundried Tomato Chicken Pasta

Spinach, mushrooms, linguine, grilled chicken in a creamy sundried tomato sauce

Slow Cooker Honey Mustard BBQ Beef Sandwiches
Tender beef, honey mustard bbq sauce, pickled peppers & onions, coleslaw , brioche buns roasted sweet potato wedges


Chicken Cacciatore 
Braised chicken thighs in tomato sauce, peppers, onions, white wine, mushrooms, peas, with truffle butter mash potatoes 

Spicy Sausage Rigatoni
Sweet & spicy sausage, arrabbiata tomato sauce, spinach, parmesan , fresh mozzarella and rigatoni pasta


Family Dinner

Healthy Meal Plan


Energy Yogurt Bowl

Vanilla almond yogurt, berries, agave, granola, maca root


Cajun Turkey Scramble

Scrambled eggs, creole tomato sauce, cajun sausage, peppers


Greek Turkey & Spinach Frittata

Spinach, feta, turkey sausage, tomato, red onion with rosemary sweet potatoes


Apple Pecan Overnight Oatmeal

Diced apples, cinnamon, nutmeg, honey, flaxseeds, maca root, agave

Mexican Breakfast Tacos
Scrambled egg, spicy sausage, cheddar, taqueria salsa, grape tomatoes, peppers & onions

Cajun Salmon Cake
Sweet potato home fries, peppers, onions, cucumber-dill salsa, remy sauce



Blackened Salmon Burgers

Whole wheat buns, light remoulade, caramelized onions with a side mixed greens salad


Greek Chicken Quinoa Salad

Tomato, red onion, cucumbers, herb quinoa, romaine, Greek dressing

Oven “Fried” Catfish with sauteed kale, roasted red potato salad

Blackened Filet Mignon with creme fraiche mash potatoes and steamed asparagus

Apricot Honey Glazed Salmon
quinoa + brown rice medley, peach chutney, braised kale


Balsamic Glazed Duck Breast
Grilled citrus asparagus, roasted harissa paprika potatoes, cranberry compote


Honey Miso Glazed Chicken Thighs
Vegetable "fried" brown rice 

Keto/Low Carb Menu

Bacon Egg & Cheese Rollups

Keto Blueberry Pancakes with sugar free Laknato syrup

Keto Garlic Shrimp Scampi
Jumbo shrimp, garlic white wine sauce, zucchini noodles, roasted tomatoes, parmesan

No Sugar Baked BBQ Chicken Thighs

Herb cauliflower rice, steamed spinach

Antipasto Stuffed Chicken

red onions, olives, tomato, spinach, feta, Italian dressing, grilled artichokes

Burrito Stuffed Zucchini Boats

cheddar cheese, ground turkey, peppers

Zucchini Lasagna Rollups

mixed green salad

Bang Bang Shrimp & Cauliflower

Asian Chicken Lettuce Wraps

Pan Seared Salmon, caper butter sauce, mashed cheesy cauliflower, green beans saute

Cheesesteak Stuffed Bell Pepper

zucchini fries

Herb Pesto Flank Steak with parmesan cauliflower puree, gremolata, grilled asparagus

Shrimp & Sausage Jambalaya over cauliflower rice

Asian Turkey Egg Roll Bowl

cabbage, scallion, soy ginger sauce

Chicken Parmesan Meatballs

zucchini noodles, tomato basil sauce

Garlic Butter Steak Bites

lemon parmesan zucchini with sesame bok choy


Diabetic Meal Plan


Hash Brown Omelet

tomato chutney

Apple & Sausage Quiche

arugula salad

Sun-Dried Tomato Scrambled Eggs

roasted red pepper sausage



Greek Pork Loin

lemon orzo, scalloped zucchini


Moroccan Lamb Stew

mache -mint salad

Curry Chicken Rice Salad

spinach, tamarind chutney

Rosemary Chicken Breasts

creamy herb sauce, rainbow chard, mushroom rice pilaf

Parmesan Crusted Catfish

steamed cabbage, warm potato salad


Italian Salmon - Quinoa Salad

peppers, tomatoes, cucumbers


Bourbon BBQ Short Rib

roasted root vegetables

Cajun Seafood Alfredo

whole grain pasta


Banana Cake

Creamy Berry Yogurt Cups

Vegetarian Meal Plan

Island Caesar Salad

roasted chickpeas, pineapple, curried croutons

Jerk Mushrooms

rice & peas, coconut creamed spinach

Cajun Portobello

creole veggie rice, creole tomato sauce

Blackened Cauliflower

roasted kale & mushrooms

Sticky Tofu Bowl

mushroom, cucumbers, togarashi cashew

Spice Roasted Cauliflower

green beans, micro radish salad

Vegan Bolognese

mushrooms, lentils, rustic tomato sauce

Avocado- Cucumber Summer Rolls

green bean, edamame, miso soy

Burrito Black Bean Bowl

grilled corn, peppers, cheese, salsa verde, grape tomato

Southern Breakfast Skillet

plant based sausage, sweet potato, kale, caramelized onions, cheddar

Fried Lemon Pepper Cauli Bites

braised greens, mac & cheese

Jerk BBQ JackFruit Sliders

mango slaw, Cajun sweet potato wedges

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