For Pick up September 15th and September 16th

Ordering Options: Individual items: Breakfasts: $6, Entrees: $8, Extra protein meals: $12, Sides $4 Performance Breakfast $7, Performance Entrees $10 Snacks $2
There will be sales tax of 9.25% added to all orders.
To pay: cash, paypal ( or venmo (@smashmeals) or credit card


1-Baked Cajun Egg Whites: With or without cheese and served with your choice or pork or turkey bacon
(Low Carb, Paleo, Dairy Free)
Turkey Bacon: Cals: 230, Protein: 28g, Fat: 11g, Carbs: 1g
Pork Bacon: Cals: 350, Protein: 31g, Fat: 23g, Carbs: 0g

2-Mexican Breakfast Bake: Ground turkey, Mexican Seasonings and Salsa baked in Coconut Milk and Whole Eggs
(Low Carb, Paleo, Dairy Free)
Cals: 304, Protein: 29g, Fat: 18g, Carbs: 3g

3-Chocolate Peanut Butter Oatmeal Bake: old fashioned oats mixed with natural peanut butter, raw honey, cocoa powder and almond milk
. (Vegetarian, Dairy Free)
Cals: 475, Protein: 13g, Fat: 22g, Carbs: 45g


1-Pork Tenderloin served with roasted asparagus and your choice of jasmine or cauliflower rice
Cauliflower Rice: Cals: 220, Protein: 27g, Fat: 7g, Carbs: 14g (low carb, dairy free, paleo)
Jasmine Rice: Cals: 342, Protein: 28g, Fat: 7g, Carbs: 28g (dairy free)

2-Spiced butter chicken: Chicken breast, slow cooked with butter, almond butter and a mix of spices. Served with Cauliflower or Jasmine Rice
Cauliflower: Cals: 298, Protein: 32g, Fat: 16g, Carbs: 4g
Jasmine Rice: Cals: 420, Protein: 33g, Fat: 16g, Carbs: 33g

3-Quinoa Pasta “Mac and Cheese” topped with seasoned ground beef:
Cals: 402, Protein: 22g, Fat: 9g, Carbs: 57g

4-Creamed Spinach baked Chicken served with Steamed Broccoli

Performance Meals (NEW)


1-Scrambled Eggs, Roasted Veggies, Turkey Bacon

2-Peanut butter oatmeal with side of scrambled egg whites

3-Egg White Bowl: Sauteed sweet potatoes and onions topped with egg whites and sharp cheddar cheese


1-Grilled Chicken with rice and roasted asparagus

2-Pork loin with rice and steamed veggies

3-Shrimp with quinoa pasta and steamed broccoli

A La Carte
4 oz. Grilled Chicken: $4
4 oz. smoked chicken: $4
4 oz. Sirloin $4
3 oz sauteed shrimp
4 oz Pork Loin
4 oz. Jasmine Rice: $3
4 oz Cauliflower Rice $3
3 oz. Steamed broccoli: $3
3 oz. Steamed green beans: $3
5oz mashed sweet potatoes $3


1 - Smash Bars
(dark chocolate topped with a mixture of peanut butter, coconut oil, almond flour and raw honey)
Cals: 300 P: 9g, F: 25g, : C: 14g

2- Almond Butter Cookie

3 -Cooke Dough Date Ball

4-Trail Mix and Sharp Cheddar

Pick Up Information:

Delivery options for Sunday September 8th

Kingsport Performance Medicine 1325 E. Center St. @ 3:00-3:15 p.m.

Johnson City: Collart Chiropractic @ 4:00 - 4:30 p.m.

Bristol: Pinnacle Chick-Fil-A Parking Lot @ 4:00 p.m.

Delivery Options for Monday September 9th:
Johnson City @ Thunder Valley CrossFit: Coolers dropped off by 9:00 a.m. to be picked up as the gym is open. Must pay online (bottles account, paypal, or venmo)
Eastman Drop at B280, for Eastman employees only

Johnson City Lifestyles @5:00-5:30PM

Gray Foundation Academy @5:45PM

Special Arrangement as needed with Ashlee: $5
Ship to your house $20

***Orders will close Thursday at 11:00 a.m.***

****If you need another delivery option please let me know when you order so I can confirm the time will work for both of us*****You may FB message or text me at 423-716-1784***There will be a minimum $5.00 charge on special deliveries***

Order now

Ashlee Kizer

Owner and Operator


Facebook Messenger:
Instagram: ashleekizer & smash_meals

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