MEAL PREP MENU

Once a week we offer a rotating menu of fresh salads, rice bowls, frozen family meals, frozen soups and treats. Below are samples of items you may see on a weekly Food Genie menu!
Join our email list a the bottom of this page to keep up to date on what is available every week. A weekly menu is also posted on our Facebook page every Friday. If your a first time meal prep customer and would like to see what its all about check out one of our past menus on Facebook!  

Fresh Salads

$11 each

Taco Salad 

Lettuce, seasoned ground beef, tomatoes, green onions, black beans, corn, cheese and cilantro. Served with a chipotle lime vinaigrette.

 

Honey Mustard Chicken and Bacon Salad  

Lettuce, tomatoes, shredded carrots, bell peppers, roast chicken and bacon with a honey mustard dressing.

 

Roasted Yam, Chickpea and Quinoa Salad

Organic quinoa, chickpeas, roasted yams, sunflower seeds, carrots, bell peppers, and feta cheese. On a bed of spinach and mixed greens. Served with a balsamic dressing.


Greek Chicken Salad 

Lemon marinaded chicken with greens, cucumbers, bell peppers, cherry tomatoes, olives, feta and a lemon caper dressing. For veggie version sub chickpeas for chicken. 

 

Power Salad 

 Mixed greens, purple cabbage, shredded carrots, bell pepper, green onion, and chick peas. With Food Genies "Glory Dressing".
 

Winter Kale and Quinoa Salad 

Chopped kale, quinoa, roasted yams, chickpeas, cranberries, walnuts and goats cheese. Tossed with an apple cider vinaigrette. 

Garden Salad 

Lettuce, carrots, cucumbers, tomatoes, bell peppers and pumpkin seeds. Served with a lemon tahini dressing.

Cobb Salad

lettuce, tomatoes, cheddar cheese, roasted chicken, bacon, and organic corn with a blue cheese dressing.

Greens Bean Salad 

Green beans, white beans, tomatoes, red onions and feta. On a bed of mixed greens. Served with a lemon caper vinaigrette. 

 

 




 

"Zoodle" Salad 

Zucchini noodles, shredded carrots, cabbage, bell peppers, cilantro, and green onions. Served with a peanut dressing.

Not Your Average Garden Salad 

Salad greens, cucumbers, carrots, shredded beets, bell peppers, hemp hearts, smoked tofu and pumpkins seeds. Served with a sun dried tomato dressing.

Sesame Ginger Chicken Salad 

Lettuce, cabbage, carrots, bell peppers, green onions, cilantro and chicken. Served with a sesame ginger dressing. For vegetarian version sub smoked tofu for chicken.

 

Thai Almond Salad  

Romaine lettuce, carrots, bell peppers, shredded cabbage, green onions, cilantro, almonds and smoked tofu. With a Thai almond dressing.

Snack Box

Hummus and veggie sticks, cheese, sausage, crackers, and a quinoa salad.

BCLT Salad 

Bacon, chicken, lettuce, tomato, croutons, and bell peppers. Served with our buttermilk dressing.  

 

Dill and Feta Quinoa Salad

Zucchini, carrots, cucumbers, and bell peppers. Tossed in a red wine vinaigrette
 

Green Goddess

Artisan greens with cucumbers, radish, green peas and carrots. Served with our house made green goddess dressing

Loaded Greek Style Quinoa Salad

Organic quinoa, cucumbers, feta, olives, tomatoes, artichoke hearts, bell peppers and arugula. With a tzatziki style dressing

Seasonal salads available. Selection will vary. 5-6 salads are offered weekly. 

Fresh Rice Bowls

$13 each


Banh Mi Bowl

Vietnamese style slow roasted shredded pork with rice, cabbage, cucumbers and pickled vegetables

Vegetarian Soba Noodle Bowls-

Soba noodles, roasted yams, soya & honey marinated tofu, purple cabbage, green beans & house made kim chi.

Butter Chicken

With sautéed peas and kale. Served on rice. For a vegetarian version swap out the chicken for paneer.

A variety of, Japanese Curries, Thai Curries, and Vegetarian Curries. 

Mexi Bowl

BBQ pulled pork with rice, shredded cabbage, tomatoes, corn, cilantro, pickled jalapeños, shredded cheddar, and guacamole.

Teriyaki bowl - 

Your choose of chicken or tofu. Stir fried carrots, and broccoli. Topped with teriyaki sauce green onions and cashews.

Korean BBQ Bowl

Bulgogi marinated flank steak, served with rice, fresh cabbage, cucumbers, pickled carrots, house made kimchi, and green onions.

Selection may vary. 1- 3 different rice bowl options are offered weekly

Frozen Meals

We are constantly creating new and exciting meals

All of the below items are samples of what you might see on a weekly menu. To place an order give us a call or email! 

Serving Sizes 

Small - single serving

Medium - 2 adults

Large - 2 adults, 2 children

The Ultimate Meatballs and Marinara Sauce 

Small $9 Medium $18  Large $28


Tender and full flavoured meatballs baked in a classic Marinara sauce. All you need is the spaghetti!

 

Sneaky Mac 'n' Cheese  

Small $9  Medium $15  Large $25

 

Cheese sauce is made with pureed carrots, cauliflower, and CHEESE. The kids will never notice :)

Shepard's Pie 

Medium $16

A family classic. Seasoned lean ground beef with carrots, organic peas, organic corn, and green beans. Topped with creamy mashed potatoes and parmesan cheese.

Wild Mushroom and Lentil Loaf 

$16 Medium

A vegetarain meatloaf with green lentils, mushrooms, and hints of smoked paprika. Savoury and satisfying! 

Ceylon Chicken Curry 

$9.00 Small    $17 Medium  $27 Large

Fragrant and full flavoured chicken curry with stewed greens and cauliflower. Made with locally blended Ceylon curry powder. 

Beef Pastries 

 $4.50

Home made pastry, beef sausage (provided by meat craft) and diced veggies. I bet you can't eat just one!!!

Baked Ziti with Italian Sausage 

Small $9  Medium $16 $26 large

Pasta, Italian sausage, and spinach. Baked in tomato sauce with ricotta, mozzarella and parmesan cheese. 

Sesame Ginger Korean Meatloaf

Small $9   Medium $18    Large $30

Lean ground beef mixed with Asian mushrooms, ginger and garlic. This meatloaf is super moist and sure to be a family favourite.

Pulled Pork (1.5lb)

Medium $17  

Slow roasted pork shoulder smothered in BBQ sauce. Made with Nesvog's pork

Turkey Meatloaf

Small $9  Medium $18   Large $30 

Ground Turkey mixed with mushrooms and herbs. Topped with a tangy tomato glaze. Made with Nesvogs Turkey

Vegetarian Coconut and Yam Curry 

Small $9  $15 medium  $25 large

Yams, Cauliflower, Organic Green Peas, Chickpeas and Wilted Greens. Simmered in a Coconut Milk Curry. 

Bolognese Sauce 

$16/Lt

A classic Italian meat sauce. Ground beef, tomatoes, bacon, herbs and red wine are simmered to perfection. Serve with your favorite pasta. 

Green Curry Chicken 

 $13 / 700ml

Thai inspired curry. Made with coconut milk, braised chicken thighs, carrots, bell peppers, mushrooms and green beans.

Beef Stew 

$14 / 700ml

Hearty beef stew with sautéed mushrooms, carrots, parsnips, and rutabaga

Beef and Broccoli 

$17 Medium  $28 Large

Sautéed flank steak , broccoli and carrots in a sesame soya sauce. Serve with rice.



French Lentil Stew 

 $13 / 700ml (gluten free, vegan) 

Comforting, filling dinner that’s perfect for chilly winter nights. Veggies, lentils, and greens stewed with creamy cashews, tomatoes, and turmeric

Soups

All soups come frozen in 700ml container - $8.50 each

Roasted Carrot and Yam
vegan, gluten free

 

Lemony Lentil and Kale

 gluten free, vegan 

Tomato Sausage White Bean and Kale
dairy free

Beet Borscht
gluten free, dairy free

Creamy Tomato 
Gluten free, veggie

Tomato Red Lentil Bisque 
Gluten free, Vegan

Roasted Beet and Almond
Gluten free, Veggie

Chicken Tortilla

Gluten free, dairy free

Mulligatawny

Gluten free, dairy free

Chicken and Vegetable 

Gluten free, dairy free

Split Pea and Ham

Gluten free, dairy free

Beef Chili - $10 

Gluten free, dairy free

Veggie Chili - $10 

Gluten free, vegan

Treats and Nut Mylks

Chocolate and Coconut Bliss Balls

$2ea (vegan, gluten free)

 Made with Medjool Dates, hemp heats, pumpkin, sesame, and sunflower seeds.  

Cookie Dough Power Balls  

$2ea (gluten free) 

Cashews, oatmeal, dates, and chocolate chips.  $2ea 

Chocolate Cherry Almond Bliss Balls 

$2ea (vegan, gluten free)

 





 

Almond, Cashew Mylk

500ml - $6.50    1lt - $11

Made with organic cashews, almonds, medjool dates and vanilla bean. 

Granola Bars

$3.50 each of 6 for $18

Chewy Granola Bars with PEANUT BUTTER, pumpkin seeds, sesame seeds, sunflower seeds, dried cranberries, toasted coconut, and CHOCOLATE!

Caution, highly addictive!!!  

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The Food Genie