Welcome to SmashMeals
SmashMeals is the Tri-Cities' FIRST and ONLY 100% gluten-free meal prep company, serving Johnson City, Kingsport, Bristol, and surrounding areas since 2017. We prepare fresh, chef-made meals with complete macro nutrition information - perfect for fitness enthusiasts, celiac patients, and busy families.
Order by Thursday 11:59 PM for Sunday-Monday delivery!
Order Now - View Weekly Menu
Our freezer meals are perfect for busy families who want healthy, gluten-free options ready in minutes. Each meal serves 4-6 people and lasts up to 6 months frozen.
Dinner Options ($50-55 full size, $25-28 half size):
- Honey Garlic Chicken - Sweet and savory with roasted vegetables
- Turkey Alfredo - Creamy gluten-free pasta with turkey
- Beef Taco Casserole - Mexican-inspired comfort food
- Baked Salmon - Fresh salmon with herbs and lemon
- Pork Tenderloin Dinner - Tender pork with seasonal vegetables
- BBQ Pork - Smoky pulled pork with sauce
- Chicken & Pesto Pasta - Italian-style with basil pesto
- Steak Bites Dinner - Premium beef with sides
Breakfast Options ($40 full size, $20 half size):
- Breakfast Burrito Skillet - Eggs, sausage, peppers, cheese
- Southern Breakfast Bake - Biscuits, gravy, eggs, bacon
- Blueberry Protein Oat Bake - High-protein breakfast
- Chicken Sausage Hash - Sweet potato, peppers, onions
- Bacon Egg & Cheese Casserole - Classic breakfast favorite
View All Freezer Meals →
Specially designed meals for bariatric surgery patients. Soft textures, controlled portions, high protein content - perfect for recovery and maintenance phases.
Bariatric Menu Items:
- Shredded Beef Hibachi Bowl ($8) - 25g protein, soft texture
- Rotisserie-Style Chicken Cream Cup ($8) - Easy to digest
- Chicken Hibachi Bowl ($8) - Balanced macros
- Cheesy Egg-White ($6) - High protein, low fat
- Strawberry Protein Cheesecake Bite ($3) - Satisfying treat
- Broccoli Cheddar Soup ($6) - Warm and comforting
Learn More About Bariatric Meals →
- Browse & Order: View our weekly menu at smashmeals.bottle.com. New meals every Monday!
- Order Deadline: Place your order by Thursday at 11:59 PM
- We Prepare: Our chefs prepare your meals fresh on Friday-Saturday
- Delivery/Pickup: Receive your meals Sunday-Monday via local delivery, pickup, or FedEx shipping
- Heat & Eat: Simply microwave for 2-3 minutes and enjoy!
Learn More →
Planning an event? SmashMeals offers full-service gluten-free catering for weddings, corporate events, birthday parties, and more. Our catering is 100% gluten-free, so guests with celiac disease or gluten sensitivity can eat with confidence.
- Wedding receptions and rehearsal dinners
- Corporate meetings and conferences
- Birthday parties and family gatherings
- Holiday parties and special events
Request a Catering Quote →
Local Delivery — Tri-Cities, TN/VA ($15 flat)
We deliver for a $15 flat fee to:
- Johnson City, TN
- Kingsport, TN
- Bristol, TN/VA
- Greeneville, TN
- Elizabethton, TN
- Jonesborough, TN
- Erwin, TN
- Gray, TN
- Piney Flats, TN
- Blountville, TN
- Mount Carmel, TN
- Church Hill, TN
- Rogersville, TN
- Morristown, TN
- Damascus, VA
- Abingdon, VA
Regional FedEx Shipping
We ship throughout the Southeast via FedEx:
- Knoxville, TN
- Chattanooga, TN
- Nashville, TN
- Charlotte, NC
- Raleigh-Durham, NC
- Asheville, NC
- Atlanta, GA
- Greenville, SC
- Charleston, SC
- Columbia, SC
- Roanoke, VA
- Richmond, VA
- Lexington, KY
- Louisville, KY
- Huntsville, AL
- Washington, DC
View All Service Areas →
Meals For Every Lifestyle
Why Choose SmashMeals?
- 100% Gluten-Free Kitchen - Dedicated facility safe for celiac disease and gluten sensitivity
- Established Since 2017 - 8+ years serving Tri-Cities with trusted quality
- Trusted by Athletes - Official meal provider for ETSU Buccaneers
- No Subscriptions - Order only when you need, no commitments
- Long Shelf Life - 5-7 days refrigerated, 6 months frozen
- Macro-Counted - Every meal includes calories, protein, carbs, and fat
- Chef-Prepared - Fresh, never frozen (for local pickup)
- Local Delivery - $15 flat-rate delivery in Tri-Cities area
Is SmashMeals 100% gluten-free?
Yes! We operate a dedicated 100% gluten-free kitchen. Every meal is safe for celiac disease and gluten sensitivity.
When do I need to order by?
Orders must be placed by Thursday at 11:59 PM for Sunday-Monday delivery or pickup.
How long do meals last?
Our meals last 5-7 days refrigerated or up to 6 months frozen.
Do you require a subscription?
No! Order only when you need - no subscriptions or commitments required.
What areas do you deliver to?
We offer $15 flat-rate local delivery throughout Tri-Cities (Johnson City, Kingsport, Bristol, and surrounding areas) and FedEx shipping to most of the Southeast.
View All FAQs →