Every meal on the SmashMeals weekly menu is chef-prepared in our 100% gluten-free Kingsport kitchen and macro-labeled, with protein-forward entrées built around real animal protein — exact grams posted on each meal. Order by Thursday 11:59 PM.
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Local pickup: Free · Tri-Cities home delivery: $15 · FedEx Ground shipping: $30 flat rate
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Menu preview updated 2026-09-24. Availability, meal options, ingredients and final prices are confirmed in the live ordering menu.
Menu description
Fresh seasonal mixed fruit, cut and portioned for an easy gluten free breakfast, snack, or side. Light, refreshing, naturally sweet, and ready to grab when you need something simple and clean. Calories: 70 Protein: 1 g Fat: 0 g Carbs: 18 g Fiber: 2 g
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Calories: 380 Protein: 27g Carbs: 61g Fat: 5g Fiber 4g Creamy Greek yogurt topped with gluten free granola and fresh mixed berries for a simple, protein rich breakfast that is light, refreshing, and easy to enjoy on the go.
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Calories: 348 Carbs: 48g Protein: 2.8g Fat: 12.5g
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Cals: 390, Protein: 13g, Fat: 15g, Carbs: 25g
This description lists more than one nutrition amount. Check the portion and option you choose.
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two blueberry pancakes served with scrambled egg whites Cals: 325, Protein: 12g, Fat: 18g, Carbs: 25g Scrambled whole eggs Cals: 384 Protein: 11.5g Fat: 25.1g Carbs: 25.1g
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Cals: 312, Protein: 17g, Fat: 22g, Carbs: 9g
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Cals: 270, Protein: 9g, Fat: 2.5g, Carbs: 26g
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vanilla protein topped with gluten free Oreos Calories: 172 Protein: 16g Fat: 3g Carbs: 21g
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Cals: 231, Protein: 21g, Fat: 15g, Carbs: 2g
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Slow-smoked pulled pork tossed with roasted breakfast potatoes, peppers, and onions, finished with fluffy egg whites. Savory, hearty, and protein-forward. A true Southern-style breakfast that fuels your day without slowing you down. Breakfast that works as hard as you do. Calories: 360 Protein: 26 g Fat: 16 g Carbs: 26 g Fiber: 3 g
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cal 370, Protein: 31g, Fat: 24g, Carbs: 2g, Fiber: 0g
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Cals: 287, Protein: 28g, Fat: 10g, Carbs: 18g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Beef marinated in sesame oil, coconut aminos, and garlic. Served with a side of creamy sriracha Macros with Jasmine Rice Cals: 530, Protein: 46g, Fat: 20g, Carbs: 38g Macros with Cauliflower Rice Cals: 412 Protein: 46g Fat: 20g Carbs: 8g
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Seasoned ground beef, salsa, cheese, sour cream) Calories: ~560 Protein: ~35g Fat: ~25g Carbs: ~44g Fiber: ~2g
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Calories: 460 Protein: 34g Fat: 32g Carbs: 8g Fiber: 3 g
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Calories 394 Protein 12 g Fat 6 g Carbs 70 g Fiber 11 g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Spring mix topped with grilled Steak, sharp cheddar cheese, bacon bits, cucumbers and cherry tomatoes. Served with Ranch or White Balsamic Vinaigrette Without Dressing Calories: 295 Protein: 27g Fat: 19g Carbs: 5g With Ranch Calories: 435 Protein: 29g Fat: 33g Carbs: 7g With White Balsamic Calories: 385 Protein: 27g Fat: 26g Carbs: 11g With Blue Cheese Calories: 445 Protein: 28g Fat: 35g Carbs: 7g With Honey Mustard Calories: 425 Protein: 27g Fat: 27g Carbs: 17g
This description lists more than one nutrition amount. Check the portion and option you choose.
Menu description
Spring mix topped with grilled chicken, sharp cheddar cheese, bacon bits, cucumbers and cherry tomatoes. Served with Ranch or White Balsamic Vinaigrette without dressing Calories: 263 Protein: 32 Fat: 14 Carbs: 5 with Ranch Calories: 400 Protein: 33 g Fat: 28 g Carbs: 7 g with white Balsamic Calories: 350 protein: 31 g Fat: 21 g Carbs: 8 g with Blue Cheese Calories: 413 Protein: 32 g Fat: 30 g Carbs: 7 g with Honey Mustard Calories: 413 Protein: 32 g Fat: 24 g Carbs: 20 g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Fresh spring mix served with sharp cheddar cheese, crispy bacon, cucumbers, and carrots and cherry tomatoes on the side, so you can build it your way. Served with your choice of Ranch, Honey Mustard, Blue Cheese, or White Balsamic Vinaigrette. With Ranch Calories: 320 Protein: 9 g Fat: 26 g Carbs: 7 g With Honey Mustard Calories: 300 Protein: 9 g Fat: 22 g Carbs: 12 g With Blue Cheese Calories: 330 Protein: 10 g Fat: 28 g Carbs: 6 g With White Balsamic Calories: 270 Protein: 9 g Fat: 19 g Carbs: 8 g
This description lists more than one nutrition amount. Check the portion and option you choose.
Menu description
Spring mix topped with grilled chicken, sharp cheddar cheese, cucumbers and cherry tomatoes. Served with Ranch or White Balsamic Vinaigrette No dressing Calories: 188 Protein: 27 g Fat: 8 g Carbs: 5 g With Ranch Calories: 325 Protein: 28 g Fat: 22 g Carbs: 7 g With White Balsamic Calories: 275 Protein: 26 g Fat: 15 g Carbs: 8 g With Blue Cheese Calories: 338 Protein: 27 g Fat: 24 g Carbs: 7 g With Honey Mustard Calories: 338 Protein: 27 g Fat: 18 g Carbs: 20 g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Jasmine Rice, black beans and pinto beans topped with a fresh corn salsa. (corn, tomatoes, bell peppers, apple cider vinegar and olive oil) Jasmine rice Cals: 295, P: 11g, Carbs: 55g, Fat: 3g Cauliflower rice Calories: 160 Protein: 9g Carbs: ~20g Fat: 3
This description lists more than one nutrition amount. Check the portion and option you choose.
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Seasoned ground beef, Cauliflower Rice cheese, sour cream and salsa Calories: ~400 Protein: ~33g Fat: ~25g Carbs: ~9g Fiber: ~3g *Low Carb, Keto* With Turkey instead Calories: ~330 Protein: ~35g Fat: ~17g Carbs: ~9g Fiber: ~3g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Jasmine Rice Cals: 398, Protein: 32g, Fat: 12g, Carbs: 39g Cauliflower Rice Cals: 306, Protein: 31g, Fat: 12g, Carbs: 10g
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A hearty Creole-style chicken gumbo loaded with vegetables and bold Southern flavor, served with jasmine rice and extra grilled chicken for a protein boost. Naturally gluten free. Calories: 252 Protein: 24g Carbs: 24g Fat: 6g Fiber: ~2g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Teriyaki Beef & Broccoli with Rice Thin-sliced beef stir-fried in a light teriyaki glaze, paired with tender broccoli and rice choice. Jasmine Rice Version (4 oz steak, 4 oz rice, 3 oz broccoli) Calories: 355 Protein: 28g Carbs: 30g Fat: 11g Fiber: 3g Cauliflower Rice Version (4 oz steak, 4 oz cauliflower rice, 3 oz broccoli) Calories: ~265 Protein: ~28g Carbs: ~10g Fat: ~11g Fiber: ~5g
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Strawberry Protein Cheesecake Bite A smooth, lightly sweet cheesecake-style bite made with Greek yogurt, protein powder, and real strawberries. Soft, creamy, and portion-controlled so you can enjoy a snack without blowing their numbers. Portion (Single Bite) 1.5 oz plain nonfat Greek yogurt ¼ scoop vanilla whey isolate ½ oz reduced-fat cream cheese 1 tbsp finely diced strawberries A few drops sugar-free vanilla in a 3 oz cup. ⭐ Macros (Single Bite) ~90 calories 12g protein 4g carbs 2g fat
This description lists more than one nutrition amount. Check the portion and option you choose.
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Seasoned shrimp paired with lemon-roasted asparagus. Light, gentle, and protein-rich — our most bariatric-friendly option at just 180 calories with 25g of protein. Real food. Real convenience. Real life made easier. 6 oz | 180 cal | 25g protein | 6g carbs | 6g fat
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Slow-smoked brisket folded into buttery scrambled eggs for a rich, protein-packed carnivore breakfast. Smoky, savory, and incredibly satisfying. Calories: 340 Protein: 31 g Fat: 22 g Carbs: 1 g
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Shredded Beef Hibachi Bowl (Bariatric Line) A tender, flavor-packed hibachi-style bowl crafted for bariatric nutrition goals. Slow-cooked shredded beef (3.5 oz) is paired with very soft cauliflower rice and finely diced zucchini and onion for a smooth, easy-to-enjoy texture. A light hibachi butter drizzle and a splash of low-sodium soy or coconut aminos bring classic hibachi flavor with balanced macros. High in protein, low in carbs, and portion-controlled to support steady progress after bariatric surgery. Macros: ~330 calories • 30g protein • 7g carbs • 19g fat Portion: 6 oz , Sugar: ~2g
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Lean seasoned turkey served over cauliflower rice with peppers, onions, salsa, and a light sprinkle of cheese. Big taco flavor in a smaller, lower-carb bowl. Calories: 300 Protein: 38g Carbs: 8g Fat: 15g
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Tender lemon herb grilled chicken served with creamy cauliflower mash and roasted green beans. A smaller, high-protein, lower-carb plate built for customers who want something clean, filling, and easy to digest. Calories: 290 Protein: 36g Carbs: 12g Fat: 8g
This description lists more than one nutrition amount. Check the portion and option you choose.
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A GLP-1 friendly smaller portion meal made with 4 oz of tender salmon and 3 oz of roasted broccoli, served with a side of lemon garlic whipped butter. High in protein, low in carbs, and portioned light for customers who want something clean, satisfying, and not too heavy. Calories: 300 Protein: 28g Fat: 19g Carbs: 6g Calories: 360 Protein: 34g Carbs: 6g Fat: 22g
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Tender steak bites over a small portion of jasmine rice. A satisfying bariatric-friendly bowl for the maintenance phase — 26g of protein in a clean, simple plate. 7 oz | 280 cal | 26g protein | 22g carbs | 10g fat
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Slow-smoked pulled pork served with creamy mashed cauliflower and tender green beans. A savory, satisfying bowl designed to deliver big flavor. Macros Calories: 260 Protein: 22 g Fat: 15 g Carbs: 9 g Fiber: 3 g
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Per 2oz Calories: 260 Protein: 1 g Carbs: 3 g Fat: 28 g
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Per 2oz serving Calories: 240 Carbohydrates: 3g Fat: 25g Protein: 1g
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bright, zesty blend of corn, tomatoes, peppers, and apple cider vinegar that brings pure sunshine to your plate. Made with clean, real ingredients and no added sugar, this dip is Whole30-approved, keto-friendly, and 100% crave-worthy. ✅ Whole30 Approved ✅ Keto-Friendly ✅ No Sugar Added ✅ Vegan & Gluten-Free Great with chips, tacos, salads, or straight from the spoon. 🟠 Fuel flavor. Smash the ordinary 🧾 Nutrition (per 4 oz): 150 Calories 15g Fat 3.5g Carbs 0.5g Protein
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All the creamy, smoky, cheesy goodness you crave… but built the SmashMeals way: Macros (per 2 oz serving): Calories: 95 Protein: 9g Carbs: 2g Fat: 5g Perfect for snacking, spreading, or dipping — without wrecking your goals. Gluten-free, protein-packed, and seriously addicting.
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4 oz serving: Calories: 102 Protein: 11g Fat: 4.1g Carbs: 4.8g Smash Protein Dip blends creamy cottage cheese, Greek yogurt, shredded cheddar, and zesty taco ranch seasoning for a protein-packed dip that’s as versatile as it is delicious. Whether you're scooping with veggies, spreading it on wraps, or going chip-deep on game day, this dip delivers major flavor and real nutrition without the guilt. 🌱 High-Protein 🧀 Taco-Ranch Cheddar Goodness ✅ Gluten-Free & Whole30 Friendly 💪 Perfect for Snacks, Parties, or Meal Prep Add-Ons to Fuel up. Dip in. Smash the day.
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Our creamy, sweet-and-spicy Firecracker Sauce. Perfect for chicken, shrimp, rice bowls, vegetables, wraps, and dipping. Choose your size: 8 oz — $7 16 oz — $13 32 oz — $24
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A bold blend of sweet honey and spicy sriracha, balanced with soy sauce, rice vinegar, fresh ginger, and garlic. Sweet at the start, savory in the middle, with just the right kick at the finish. Delicious with salmon, shrimp, chicken, rice bowls, and roasted vegetables. Sweet. Savory. A little fiery. Seriously addictive. Contains soy. Keep refrigerated.
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2 oz portion. Calories: 180 | Protein: 8g | Fat: 15g | Carbs: 4g
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Honey Mustard Dressing Per 2 oz serving Calories: 230 Protein: 1 g Fat: 20 g Carbs: 13 g
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Per 2 oz serving Calories: 230 Protein: 3 g Fat: 24 g Carbs: 2 g
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A Carolina-inspired vinegar BBQ sauce with the perfect balance of tang, sweetness, and a little slow-building heat. Made for pulled pork, smoked chicken, brisket, roasted veggies, and anything that needs a bright Southern punch. 2 oz serving: Calories: 60 | Protein: 0g | Fat: 0g | Carbs: 14g
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A creamy, tangy Southern-style white BBQ sauce made with mayo, vinegar, mustard, black pepper, garlic, and a little kick. Perfect on smoked chicken, pulled pork, burgers, wraps, salads, or as a dipping sauce. Cool, bold, and dangerously good. 2 oz serving: Calories: 200 | Protein: 0g | Fat: 22g | Carbs: 1g
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Diced Russet potatoes roasted to perfection Calories: 110 | Protein: 2g | Fat: 3g | Carbs: 20g
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4 oz portion, roasted. Calories: 130 | Protein: 2g | Fat: 3g | Carbs: 24g
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4 oz portion, toasted. Calories: 120 | Protein: 4g | Fat: 2g | Carbs: 24g
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4oz Calories: 50 | Protein: 1g | Fat: 0g | Carbs: 12g
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4 oz portion, roasted. Calories: 90 | Protein: 3g | Fat: 5g | Carbs: 10g
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Per 8oz | Calories425 | Protein 62| Carbs 1g | Fat 17
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4 oz portion, roasted. Calories: 150 | Protein: 24g | Fat: 5g | Carbs: 0g
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4 slices, cooked. Calories: 160 | Protein: 12g | Fat: 12g | Carbs: 0g
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4 oz portion, grilled. Calories: 240 | Protein: 28g | Fat: 14g | Carbs: 0g
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Twelve smoked chicken wings and drumsticks with dry rub seasoning. Dressing of your choice Approx. totals for all 12 pieces: Calories: 1500 | Protein: 144g | Fat: 102g | Carbs: 0g
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4 oz portion, sauteed. Calories: 150 | Protein: 24g | Fat: 5g | Carbs: 1g
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4 oz portion, smoked. Calories: 300 | Protein: 28g | Fat: 20g | Carbs: 0g
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315 calories, 10.5g fat, 46g carbohydrates, and 8.5g protein per 4oz
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80/20 ground beef patty. Calories: 290 | Protein: 24g | Fat: 21g | Carbs: 0g
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4 oz portion, sauteed. Calories: 50 | Protein: 2g | Fat: 3g | Carbs: 5g
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4 oz portion. Calories: 140 | Protein: 2g | Fat: 4g | Carbs: 25g
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Grilled, no breading. Calories: 180 | Protein: 33g | Fat: 4g | Carbs: 0g
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Every 4 oz portion, grilled chicken breast. Calories: 180 | Protein: 33g | Fat: 4g | Carbs: 0g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Smoked buffalo chicken salad blended with mayonnaise, carrots, and celery. 8oz: Calories: 395 Protein: 33g Fat: 26g Carbs: 7g 16oz: Calories: 790 Protein: 66g Fat: 52g Carbs: 14g 32oz: Calories: 1580 Protein: 132g Fat: 104g Carbs: 28g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Nutrition per portion: 4oz: 150 cal | 3g protein | 32g carbs | 0g fat 16oz: 590 cal | 12g protein | 129g carbs | 1g fat 32oz: 1,175 cal | 24g protein | 258g carbs | 3g fat
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4 oz portion, steamed. Calories: 35 | Protein: 3g | Fat: 0g | Carbs: 7g
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4 oz portion, steamed. Calories: 35 | Protein: 2g | Fat: 0g | Carbs: 8g
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3 hard boiled eggs . Calories: 234 | Protein: 19g | Fat: 16g | Carbs: 2g
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5 oz portion, scrambled. Calories: 210 | Protein: 18g | Fat: 15g | Carbs: 2g
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5 oz portion, scrambled. Calories: 75 | Protein: 15g | Fat: 0g | Carbs: 1g
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4 oz portion, grilled. Calories: 240 | Protein: 33g | Fat: 12g | Carbs: 0g
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4 oz portion, smoked chicken breast. Calories: 190 | Protein: 35g | Fat: 5g | Carbs: 0g
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4 oz portion, slow-smoked. Calories: 275 | Protein: 28g | Fat: 17g | Carbs: 0g
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Packaged and Delivered fully cooked and refrigerated. These ribs are the perfect blank canvas for you to sauce/season, warm up and serve! Whole rack (approx.): Calories: 1600 | Protein: 110g | Fat: 125g | Carbs: 0g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Level 1 11 oz Cal 175 Protein 24g Carbs 20g Fat 1g Level 2 15 oz Cal 240 Protein 35g Carbs 24g Fat 1g Level 3 19 oz Cal 410 Protein 39g Carbs 56g Fat 5g
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Steak bites tossed in honey garlic glaze. Calories: 350 | Protein: 36g | Fat: 16g | Carbs: 14g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Level 1 11.5 oz Cal 390 Protein 36g Carbs 37g Fat 10g Level 2 12.5 oz Cal 435 Protein 45g Carbs 37g Fat 11g Level 3 16 oz Cal 585 Protein 47g Carbs 64g Fat 14g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Chicken, rice, scrambled egg, vegetables, and savory garlic soy-style sauce. Level 1 10 oz Cal 360 Protein 37g Carbs 32g Fat 7g Level 2 11 oz Cal 405 Protein 46g Carbs 32g Fat 8g Level 3 14.5 oz Cal 540 Protein 48g Carbs 62g Fat 8g
This description lists more than one nutrition amount. Check the portion and option you choose.
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Level 1 11.5 oz Cal 310 Protein 29g Carbs 33g Fat 6g Level 2 13 oz Cal 350 Protein 36g Carbs 34g Fat 7g Level 3 16.5 oz Cal 455 Protein 39g Carbs 57g Fat 8g
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Mix of Turkey stick, Salami, hard boiled eggs, and nuts. Perfect for an afternoon energizer. Calories: 450 Protein: 38 g Carbohydrates: 7 g Fat: 33 g Fiber: 2 g, Sugar: ~1g
This description lists more than one nutrition amount. Check the portion and option you choose.
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An indulgent yet intentional coconut cocoa truffle bar made from raw honey, shredded coconut, and rich alkalized cocoa. Crafted in small batches and kept refrigerated for a soft, fudgy texture. Gluten free, dairy free, and made with real ingredients only. Calories: 95 | Protein: 3g | Fat: 6g | Carbs: 9g | Sugar: ~6g Calories: 205 Fat: 20g Carbs: 16 Protein: 2 g Fiber: 2 g
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Macros Per Cup Per Cup Calories: 215 Protein: 12g Carbs: 18g Fat: 13g Fiber: 2g Sugar: ~12g
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Popped in coconut oil Cal 110 carbs 21g protein 3g fat 2.5g sugar ~1g
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Calories 190 cal Protein 2 g Fat 9 g Carbs 25 g fiber 1 sugar ~13g
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Basically a mixed up SmAsh Bar. Oops! Cals: 300, Protein: 8g, Fat: 26g, Carbs: 14g, Sugar: ~11g
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Calories: 300 Protein: 10 g Fat: 15 g Carbs: 32 g Sugar: ~15g
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Cals: 244, Protein: 9g, Fat: 14g, Carbs: 26g , Sugar: ~14g
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Dark chocolate topped with perfectly blended peanut butter, almond flour, coconut oil and raw honey Cals: 300, Protein: 8g, Fat: 26g, Carbs: 14g , Sugar: ~11g
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Calories: ~260 Protein: ~4g Fat: ~15.5g Carbs: ~29g Fiber: ~5g Sugar: ~1g
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Calories: 130 | Protein: 1g | Fat: 3g | Carbs: 25g | Sugar: ~18g
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Rich, fudgy brownies made without gluten ingredients. Every bite is decadent and guilt-free and gluten free! Per 3-pack: Calories: 450 | Protein: 5g | Fat: 20g | Carbs: 60g | Sugar: ~40g
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Birthday Cake Protein Balls (3-Pack) $3.00 Made with peanut butter, honey, protein powder, and a handful of simple ingredients — crafted to be perfect in every bite. A delicious, guilt-free snack packed with 20g of protein per 3-ball serving. Gluten free. Calories: 390 | Protein: 20g | Carbs: 37g | Fat: 18g | Fiber: 3g
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Marinated smoked pork tenderloin, mashed potatoes, and mixed green side salad. Per serving (feeds 6): Calories: 410, Protein: 36g, Fat: 16g, Carbs: 29g
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Barbeque pork, slaw, and Beans for 6 Per serving (feeds 6): Calories: 490 | Protein: 28g | Fat: 22g | Carbs: 43g
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Feeds 6 people Per serving: Calories: 580 | Protein: 46g | Fat: 21g | Carbs: 49g
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Steak bites, mashed potatoes, and broccoli family meal. Per serving (feeds 6): Calories: 380 | Protein: 35g | Fat: 22g | Carbs: 12g
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This is our cheeseburger pie.
Bella Canvas Tri-Blend