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Sunday Weekly Meal Prep

Every Sunday meal prep is made fresh for pick up from 2-3pm.  Please send in your order every Friday before 5pm, to  No order is too big or small. Pick your protein and side vegetable or starch.  Mix and match as you choose.  Add in vegetable and starch if you like.  Custom orders to your needs. The entire menu is also Gluten Free!

16 West Prospect St. Waldwick NJ, 07463

I have partnered with Sarah Wragge Wellness to bring you the very cleanest, freshest selects from my weekly menus. These items are gluten free, dairy free, and as always- the products are the highest quality - organic, pasture-raised, grass fed and wild. Here is Sarah's email for more info,


Sarah loves my component cooking so you can create your own combinations which allows for diet variation (a secret weight loss technique). Here is what Sarah suggests to keep your fridge stocked and your body fueled for a great week:



Grilled pesto chicken

Craig's dry-rub chicken

Grilled Turkey Burgers

Bone-in chicken thighs

Grilled Shrimp (pesto or with craig's special seasoning)

Seared Sesame Tuna

Grilled Flank steak with mushrooms

Grilled beef sliders

Grilled shrimp

Grilled pesto shrimp

Pan-seared salmon

Seared ahi-tuna







Massaged Kale salad The SWW Way (no cranberries)

Bibb lettuce salad



Sweet potatoes


Sweet potato fries

Spring 2022 Sunday Meal Prep Menu: (All Organic and Grass Fed Meat)


Lean protein: (4oz protein per portion and $11 per portion no side)


  • Grilled Chicken Breast 

    • Chef Craig’s dry rub chicken (standard item)

    • Peanut soy marinated chicken (new item)

    • Pesto marinated grilled chicken (new item)

  • Chicken Meatballs made with (gluten free breadcrumbs, egg, sautéed onion and garlic, ketchup, and Worcestershire sauce) (standard item)

  • Grilled Turkey Burgers with Chef Craig’s dry rub (Standard Item)

  • Grilled bone-in skinless chicken thighs marinated with lemon and herbs (new item)


Seafood: (4oz protein per portion and $15 per portion no side)


  • Grilled Shrimp with Chef Craig’s seasoning (standard item)

  • Grilled Pesto shrimp (new item)

  • Sweet chili coconut marinated grilled shrimp (new item)

  • Pan Seared Salmon plain (standard item)

  • Teriyaki glazed seared salmon (new item)

  • Teriyaki pan seared halibut (new item)

  • Seared sesame and pepper crusted ahi tuna cooked rare (standard item)


Beef: (4oz protein per portion and $15 per portion no side)


  • Grilled flank steak with Chef Craig’s seasoning with sautéed mushrooms (new item)

  • Grilled beef sliders topped with sautéed onions (new item)

  • Grilled teriyaki skirt steak (new item)




Vegetable: (Side to protein 3.5oz portion)


  • Oven Roasted: (standard items)

    • Broccoli

    • Cauliflower

    • Butternut Squash

    • Carrots

    • Brussels sprouts


  • Steamed: (standard items)

    • String beans

    • Broccoli 

    • Cauliflower

    • Carrots

    • Bok Choy

    • Spaghetti Squash

    • Red Beets Diced


  • Sautéed: (standard items)

    • Spinach 

    • String beans with onions and peppers

    • Bok Choy

    • Broccoli Rabe


  • Spaghetti squash with fresh pesto sauce (new item)




  • Massaged Kale Salad with quinoa, dry cranberry, toasted sunflower seeds and lemon honey vinaigrette ($14 per salad no protein) (standard item)

    • Grilled chicken breast topping 

    • Grilled Shrimp topping

    • Any protein topping


  • Asian romaine and red cabbage salad with shredded carrot, chopped peanuts, cucumber and cherry tomato with asian soy vinaigrette ($14 per salad no protein) (new item)

    • Grilled peanut soy chicken breast topping

    • Grilled Shrimp topping

    • Any protein topping


  • Bibb lettuce with crumbled goat cheese, diced beets, cucumber, and red onion with honey balsamic dressing ($14 per salad no protein) (new item)

    • Grilled peanut soy chicken breast topping

    • Grilled Shrimp topping 

    • Any protein topping


Starches: (4 oz sides) (standard items)


  • Baked Sweet Potato

  • Quinoa Pilaf

  • Brown Rice Pilaf 

  • White Rice Pilaf

  • Sweet potato fries




  • $17 per meal for lean protein plus vegetable side

  • $18 per salad with lean protein

  • $21 per salad with seafood protein 

  • $21 per meal for Beef plus vegetable side

  • $21 per meal for seafood plus vegetable side

  • $9 per extra side of vegetables

  • $9 per side of starch

  • Mix and match protein and vegetables any way you like $10 per side

  • Mixing in side starch to meal extra $4 

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