For Pick up July 21th and July 22th

Ordering Options: Individual items: Breakfasts: $6, Entrees: $8, Extra protein meals: $12, 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- Peanut Butter Cup Oatmeal: Oatmeal mixed with almond milk, honey, cocoa powder and peanut butter.
Cals: 475, Protein: 13g, Fat: 23g, Carbs: 45g

2-Sausage, veggie, breakfast bake:
All natural, preservative free sausage baked with Italian seasoned spinach and sauteed tomatoes, coconut milk, and whole eggs.
*Whole 30/Paleo*
Cals: 358, Protein: 26g, Fat: 27g, Carbs: 4g

3-Scrambled eggs with your choice of turkey bacon or thick cut bacon:
Low Carb/Keto/Paleo
Turkey bacon: Cals: 304, Protein: 31g, Fat: 18g, Carbs: 1g
Pork Bacon: Cals: 374, Protein: 29g, Fat: 28g, Carbs: 1g


1-Buffalo Chicken Salad: Chicken smoked in Franks Hot sauce, mixed with mayonnaise, carrots, celery, franks, ranch powder
With Gluten Free Crackers: Cals: 403, Protein: 41g, Fat: 13g, Carbs: 29g
With low carb cheese crisps: Cals: 328, Protein: 44g, Fat: 12g, Carbs: 9g

2-Cauliflower Caprese Casserole: roasted tomatoes and cauliflower topped with a creamy marinara sauce and topped with mozzarella cheese.
Vegetarian: Cals: 236, P: 16g, F: 15g, C: 9g
With Beef: Cals: 364, P: 33g, F: 21g, C: 9g

3-Grilled Chicken with Mexican Corn: (corn, black beans, lime juice, Mexican cheese crumbles)
Jasmine Rice: Cals: 429, Protein: 35g, Fat: 10g, Carbs: 48g
Cauliflower Rice: Cals: 307, Protein: 34g, Fat: 10g, Carbs: 18g

4-Smoked Chicken with steamed broccoli served with cauliflower rice or jasmine rice
*Cauliflower Rice: Whole 30/Paleo/Low Carb*

Performance Meals (NEW)


1-Greek Yogurt, Granola, Fresh Mixed Berries 1 cup plain Greek Yogurt, 1 cup mixed berries, serving of granola

2-Egg Whites, Roasted sweet potatoes, Turkey Bacon: 5 ounces egg whites, 4 ounces roasted sweet potatoes, 2 slices turkey bacon


1- Chicken with Mexican Corn: 5 oz. Grilled chicken, 1/2 cup creamy beans/corn, 5 oz Jasmine Rice and 5 oz. green beans
2-Shrimp, Quinoa Pasta, Broccoli: 4 ounces shrimp, 5 ounces of quinoa pasta drizzled with olive oil, 5 ounces of steamed green beans
3-Grilled Chicken and rice with roasted asparagus and brussel sprouts: 5 ounces chicken, 5 ounces of rice, and roasted asparagus and brussel sprouts

A La Carte
4 oz. Grilled Chicken: $4
4 oz. smoked chicken: $4
4 oz. Sirloin $4
4 oz.lean ground beef
4 oz. Pork
4 oz. Jasmine Rice: $3
4 oz Cauliflower Rice
3 oz. Steamed broccoli: $3
3 oz. Steamed green beans: $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- Paleo Chocolate Chip Cookie

3 -Mistake Bars

4-Trail Mix and Sharp cheddar

Pick Up Information:

Delivery options for Sunday July 21th

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 July 22th:
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 employees only
Greeneville @ CrossFit Arcane: 4:45 p.m.
Johnson City @ Lifestyles Fitness: 5:00-5:30 p.m.
Gray @ Foundation Academy: 5:45 p.m.
Elizabethton @ CrossFit RidgeRunner: 5:45-6:00 p.m.
Shipping: $20
Special Arrangement as needed with Ashlee: $5

***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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