Smash Meals is a Kingsport, Tennessee meal-prep company preparing a rotating weekly menu in a [100% gluten-free kitchen](/our-kitchen). This week's menu includes ready-to-heat breakfasts, smaller GLP-1 friendly portions, salads, protein bowls, seafood and gluten-free comfort food for customers across Kingsport, Johnson City, Bristol and the Tri-Cities. **Orders close Thursday, July 16, 2026, at midnight.** Written by Lewis Kizer, founder of Smash Meals, a Kingsport-based meal-prep company serving customers since 2017. Eating well should not require spending your entire Sunday chopping vegetables, washing pans and wondering why one recipe somehow used every bowl in the kitchen. [This week's menu](/menu) gives you practical choices for breakfast, lunch and dinner — whether you want smaller portions, more protein, fewer carbohydrates, a balanced post-workout meal or simply something delicious that you do not have to cook. ## At a Glance - Prepared in a 100% gluten-free facility in Kingsport, Tennessee - Weekly rotating breakfast, GLP-1 friendly and entrée selections - Local pickup & Tri-Cities home delivery options available - Nationwide FedEx Ground shipping — $30 flat rate to ~41 states - Orders close Thursday, July 16, 2026, at midnight Order this week's Smash Meals menu → ## Start the Day with a Better Breakfast Breakfast can be quick without being boring. This week's selections range from refreshing fruit to hearty casseroles and protein-focused choices. ### Mixed Fruit Cup — $6.00 Fresh fruit is an easy breakfast side, afternoon snack or naturally sweet finish to another meal. Pair it with the Greek Yogurt Bowl or Egg White Omelet when you want a more complete breakfast. ### Greek Yogurt, Granola and Fresh Berries — $8.50 Creamy Greek yogurt, gluten-free granola and mixed berries create a convenient breakfast with protein, carbohydrates and fruit. A strong choice for busy mornings, post-workout breakfasts and anyone trying to add more protein to breakfast. ### Egg White Omelet with Roasted Potatoes — $8.50 Egg whites provide the centerpiece of this savory breakfast, while roasted potatoes add a satisfying carbohydrate source. Choose this when you want something warm, filling and breakfast-shaped — not another sad protein bar eaten while standing beside the car. ### S'mores Protein Pudding — $8.00 For customers who would like breakfast or a snack to taste like dessert without forgetting about protein. Works well as a quick breakfast, afternoon snack or post-workout option. ### Uncle Tommy's Breakfast Casserole — $8.00 A warm, comforting breakfast that is easy to reheat and enjoy before work, school or church. ### Blueberry Oatmeal Bowl — $8.00 A convenient option for customers who prefer a traditional carbohydrate-based breakfast. Oats can contribute fiber to the diet, while blueberries add fruit and natural sweetness. The Harvard Healthy Eating Plate is a helpful framework for building balanced meals around foods like these. ## Smaller Portions with Our GLP-1 Friendly Menu Many customers taking GLP-1 medications report that large meals are no longer comfortable or appealing. Smaller portions can make it easier to eat deliberately without being overwhelmed by a full-size entrée. Our [GLP-1 friendly meals](/glp-1-friendly-meals) are designed for exactly that. "GLP-1 friendly" is not a federally standardized nutrition label, and individual needs vary. People using these medications should follow the guidance of their physician or registered dietitian, especially if they experience nausea, constipation, dehydration or difficulty consuming enough food or protein. General medication information is available from the FDA Consumer Updates. ### Strawberry Protein Cheesecake Bite — $3.00 A small, sweet protein option for customers who want just a few satisfying bites. ### Shrimp and Asparagus Plate — $8.25 A simple seafood-and-vegetable combination without a heavy starch. ### Smoked Brisket and Egg Scramble, Low Carb — $8.25 A savory breakfast or lunch option built around brisket and eggs. ### Turkey Taco Cauliflower Bowl — $8.25 Seasoned turkey with cauliflower makes this a practical choice for customers watching their carbohydrate portions — one of several [low-carb meals](/low-carb) on the menu. ### Lemon Herb Chicken and Cauliflower Mash — $8.50 A smaller chicken entrée with cauliflower mash instead of a traditional potato side. ### Lemon Garlic Salmon and Broccoli — $8.25 Salmon and broccoli create a straightforward protein-and-vegetable meal. ### Steak Bite and Rice Bowl — $8.25 A smaller serving for customers who still want rice but do not need a full-size bowl. ### Pulled Pork Protein Bowl — $8.25 Smoky pulled pork in a smaller, protein-forward format. ## Entrées for Lunch, Dinner and Everything Between This week's entrée menu includes salads, rice bowls, seafood, Southern comfort food and several meals that work especially well as [high-protein meal prep](/high-protein-meal-prep) for active customers and [meal prep for athletes](/athletes). ### Fresh and Lighter Choices **Grilled Steak Salad — $10.75** — A filling salad topped with grilled steak. Good when you want substantial protein without making rice or potatoes the center of the meal. **Grilled Chicken Salad — $9.75** — A dependable lunch option with grilled chicken and fresh salad ingredients. **No-Bacon Grilled Chicken Salad — $9.50** — The grilled chicken salad without bacon for customers who prefer a simpler version or are limiting processed meats. **Garden Salad — $8.00** — A vegetable-forward option that can serve as a lighter meal or complement another protein item. ### Burrito Bowls: Choose Your Carbohydrate **Chicken Burrito Bowl with Jasmine Rice — $10.75** — Chicken, vegetables and jasmine rice. Good for active customers, busy professionals or anyone wanting a satisfying bowl with a traditional rice base. **Chicken Burrito Bowl with Cauliflower Rice — $10.75** — The same idea with cauliflower rice for customers who prefer fewer carbohydrates or want to add more vegetables to the meal. ### Protein Bowls and Performance Meals **Smokey Brisket Power Bowl — $12.50** — A bold, satisfying bowl built around smoked brisket. A solid lunch or dinner for anyone who wants something hearty. **Korean Beef Bowl with Rice and Vegetables — $11.25** — Sweet and savory Korean-inspired beef served with rice and vegetables — protein, carbohydrates and vegetables in one bowl. Learn more about the role of protein in a healthy diet from Harvard's Nutrition Source. **Honey Sriracha Salmon with Rice and Vegetables — $11.00** — Salmon, rice and vegetables with a sweet-and-spicy honey Sriracha flavor. **Shrimp, Quinoa Pasta and Green Beans — $12.00** — Shrimp paired with gluten-free quinoa pasta and green beans — a useful alternative for customers craving pasta while maintaining a gluten-free diet. For medical background on celiac disease, see the Celiac Disease Foundation. ### Gluten-Free Comfort Food **Pastrami Bowl with Cabbage and Potatoes — $11.00** — Pastrami, cabbage and potatoes come together in a hearty, comforting bowl. **Classic Cheeseburger Pie with Potatoes — $11.00** — All the familiar flavors of a cheeseburger presented as a gluten-free comfort-food meal with potatoes. **Tomato Basil Parmesan Soup — $9.50** — A warm tomato and basil soup finished with Parmesan. Pair it with a Garden Salad for a soup-and-salad combination. ## Build Your Week Around Your Eating Style There is no single meal plan that works for every person. Your schedule, appetite, activity level and medical needs all matter. Below are five example weeks pulled from this menu, useful for anyone doing their own [gluten-free meal prep](/gluten-free-meal-prep) or planning [meal prep for busy families](/families). ### High-Protein Week - Breakfast: Greek Yogurt, Granola and Fresh Berries - Lunch: Grilled Chicken Salad - Dinner: Korean Beef Bowl - Next lunch: Lemon Garlic Salmon and Broccoli - Next dinner: Smokey Brisket Power Bowl - Snack: S'mores Protein Pudding A general adult protein minimum often cited is about 0.8 grams per kilogram of body weight per day, though needs vary based on age, activity level, health status and medical conditions. ### Lower-Carbohydrate Week - Breakfast: Smoked Brisket and Egg Scramble - Lunch: Grilled Steak Salad - Dinner: Turkey Taco Cauliflower Bowl - Next lunch: Chicken Burrito Bowl with Cauliflower Rice - Next dinner: Lemon Herb Chicken and Cauliflower Mash - Additional option: Shrimp and Asparagus Plate "Lower carbohydrate" does not automatically mean "zero carbohydrate." Sauces, vegetables and other ingredients may still contribute carbohydrates. ### Balanced Performance Week - Breakfast: Egg White Omelet with Roasted Potatoes - Lunch: Chicken Burrito Bowl with Jasmine Rice - Dinner: Honey Sriracha Salmon with Rice and Vegetables - Next lunch: Korean Beef Bowl - Next dinner: Shrimp, Quinoa Pasta and Green Beans ### Smaller-Portion or GLP-1 Week - Strawberry Protein Cheesecake Bite - Shrimp and Asparagus Plate - Lemon Garlic Salmon and Broccoli - Turkey Taco Cauliflower Bowl - Steak Bite and Rice Bowl - Pulled Pork Protein Bowl Eat slowly, pay attention to fullness and follow your healthcare professional's guidance concerning medication side effects and nutritional needs. ### Gluten-Free Comfort Week - Breakfast: Uncle Tommy's Breakfast Casserole - Lunch: Tomato Basil Parmesan Soup - Dinner: Classic Cheeseburger Pie with Potatoes - Next lunch: Pastrami Bowl with Cabbage and Potatoes - Sweet option: S'mores Protein Pudding Gluten-free food does not have to mean flavor-free food. Nobody should have to eat something that tastes like the shipping box it arrived in. ## Frequently Asked Food and Meal-Prep Questions See the FAQ section below for answers on gluten-free nutrition, GLP-1 friendly meals, protein needs, reheating and food safety. For food-storage timing, we reference the FoodSafety.gov cold food storage chart. You can also review our full [heat-and-eat guide](/heat-and-eat) and [delivery information](/delivery-info). Local customers can compare pickup and delivery options for [Kingsport meal prep](/kingsport-meal-prep), [Johnson City meal prep](/johnson-city-meal-prep) and [Tri-Cities meal prep](/tri-cities-meal-prep). ## Order This Week's Menu This week's menu was created for real schedules and real appetites. Choose a protein-focused breakfast, a smaller GLP-1 friendly meal, a lighter salad, a rice bowl for a demanding day, a gluten-free comfort-food dinner — or enough meals to stop asking, "What are we eating tonight?" every single evening. Read [our story](/our-story), browse [customer reviews](/reviews) or check the full [FAQ](/faq) if it's your first time ordering. **Orders close Thursday, July 16, 2026, at midnight.** Choose your meals before Thursday at midnight → ## Nutrition and Medical Disclaimer This article is for general educational and menu-information purposes only. It is not medical advice and does not replace guidance from a physician, registered dietitian or other qualified healthcare professional. Individual nutrition needs, allergies, medication effects and tolerances vary.