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Have you ever wondered why spices are so much popular? Although you might assume that spices and herbs are just an add on to the food items we eat every day to add flavour and that freshening smell, they do impact your health. Yes they do! But in a good way!

In fact, spices have been known for their anti-inflammatory properties for hundreds of years. Some important spices include: Cloves, Mint, Oregano, Rosemary, Turmeric, Chili Pepper, Licorice, Thyme, Parsley. We at Protein Chefs use spices to not just add flavor to your food but to increase its nutritional content.

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Healthy Meal DeliveryBy definition: “A spice is a seed, fruit, root, bark, or other plant substance primarily used for flavoring, coloring or preserving food. Spices are distinguished from herbs, which are the leaves, flowers, or stems of plants used for flavoring or as a garnish.”

Spices usually tend to have strong flavors and are used in small quantities, they tend to add few calories to food, even though many spices, especially those made from seeds, contain high portions of fat, protein, and carbohydrate by weight. However, when used in larger quantity, spices can also contribute a substantial amount of minerals and other micronutrients, including iron, magnesium, calcium, and many others, to the diet.

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GOURMET

Gourmet - Artichoke Chicken with bulgur vegetable pilaf and seasonal vegetables (artichoke, olive oil, garlic, herbs) Calories – 392, Protein – 45g, Carbs – 26g, Fats – 12g DAIRY FREE/NUT FREE
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Gourmet - Slow cooked Turkey Chili with Mexican brown rice and seasonal vegetables (tomatoes, kidney beans, black beans, onion, chili powder, pepper, garlic, cumin, all spice) Calories – 445, Protein – 47g, Carbs – 35g, Fats – 13g GLUTEN FREE/DAIRY FREE/NUT FREE
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Gourmet - Apple Beef Meatloaf (100% Grass- Fed Beef)with mashed potato and seasonal vegetables (apple, onion, green pepper, garlic, eggs, mustard, hot pepper) Calories – 422, Protein – 35g, Carbs – 30g, Fats – 18g GLUTEN FREE/DAIRY FREE/NUT FREE
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Gourmet - Chimichurri Flat Iron Steak (100% Grass- Fed Beef)with pepper barley risotto and seasonal vegetables (parsley, olive oil, red wine vinegar, chipotle, oregano) Calories – 486, Protein – 37g, Carbs – 35g, Fats – 22g DAIRY FREE/NUT FREE
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Gourmet - Lemon Dill Baked Salmon (Wild- Caught Pacific Salmon)with green pea couscous with seasonal vegetables (dill, olive oil, lemon juice) Calories – 401, Protein – 28g, Carbs – 34g, Fats – 17g DAIRY FREE/NUT FREE
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Gourmet - Pan-seared Haddock with Tomatoes Capers Salsa (Wild- Caught Atlantic Haddock)with sweet potatoes and seasonal vegetables (olive oil, red wine vinegar, grapes tomato, capers) Calories – 344, Protein – 31g, Carbs – 28g, Fats – 12g GLUTEN FREE/DAIRY FREE/NUT FREE
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Gourmet - Pulled Cajun Chickenwith rice noodles and seasonal vegetables (cajun, mustard, herbs, brown sugar) Calories – 473, Protein – 36g, Carbs – 35g, Fats – 21g GLUTEN FREE/DAIRY FREE/NUT FREE
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Gourmet - Chicken Linguine in Spinach Parmesan Sauce(linguine, chicken breast, cream, spinach, parmesan cheese, butter) Calories – 500, Protein – 39g, Carbs – 41g, Fats – 20g NUT FREE
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KETO

Keto - Creamy Artichoke Chicken with seasonal vegetables (cream, artichoke, onion, olive oil, garlic, herbs) Calories – 446, Protein – 32g, Carbs – 12g, Fats – 30g GLUTEN FREE/NUT FREE
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Keto - Slow cooked Turkey Chili with seasonal vegetables (olive oil, tomatoes, onion, chili powder, pepper, garlic, cumin, all spice) Calories – 436, Protein – 35g, Carbs – 11g, Fats – 28g GLUTEN FREE/DAIRY FREE/NUT FREE
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Keto - Cashew Apple Beef Meatloaf (100% Grass- Fed Beef)with seasonal vegetables (onion, green pepper, garlic, eggs, mustard, hot pepper, coconut milk) Calories – 442, Protein –28g, Carbs –15g, Fats –30g GLUTEN FREE/DAIRY FREE
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Keto - Parmesan Chimichurri Flat Iron Steak (100% Grass- Fed Beef)with seasonal vegetables (parmesan cheese, parsley, olive oil, red wine vinegar, chipotle, oregano) Calories – 437, Protein – 30g, Carbs – 14g, Fats – 29g GLUTEN FREE/NUT FREE
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Keto - Pistachio crusted Salmon (Wild- Caught Pacific Salmon)with seasonal vegetables (pistachio, lemon juice, olive oil) Calories – 436, Protein – 24g, Carbs – 13g, Fats – 32g GLUTEN FREE/DAIRY FREE
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Keto - Pan-seared Haddock with butter and cherry tomatoes (Wild- Caught Atlantic Haddock)with seasonal vegetables (butter, olive oil, red wine vinegar, grapes tomato, oregano) Calories – 459, Protein –25g, Carbs – 11g, Fats – 35g GLUTEN FREE/NUT FREE
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Keto - Almond Pulled Chicken with seasonal vegetables (cajun, mustard, herbs, brown sugar) Calories – 472, Protein –30g, Carbs – 16g, Fats – 32g GLUTEN FREE/DAIRY FREE
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PALEO

Paleo - Artichoke Chicken with turnips and seasonal vegetables (artichoke, olive oil, garlic, herbs) Calories – 376, Protein – 45g, Carbs – 22g, Fats – 12g GLUTEN FREE/DAIRY FREE/NUT FREE
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Paleo - Slow cooked Turkey Chili with rutabaga and seasonal vegetables (tomatoes, onion, chili powder, pepper, garlic, cumin, all spice) Calories – 389, Protein – 47g, Carbs – 21g, Fats – 13g GLUTEN FREE/DAIRY FREE/NUT FREE
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Paleo - Apple Beef Meatloaf (100% Grass- Fed Beef)with mashed potato and seasonal vegetables (onion, green pepper, garlic, eggs, mustard, hot pepper, coconut milk) Calories – 422, Protein – 35g, Carbs – 30g, Fats – 18g GLUTEN FREE/DAIRY FREE/NUT FREE
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Paleo - Chimichurri Flat Iron Steak (100% Grass- Fed Beef)with butternut squash and seasonal vegetables (parsley, olive oil, red wine vinegar, chipotle, oregano) Calories – 414, Protein – 37g, Carbs – 17g, Fats – 22g GLUTEN FREE/DAIRY FREE/NUT FREE
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Paleo - Lemon Dill Baked Salmon (Wild- Caught Pacific Salmon)with beets with seasonal vegetables (dill, olive oil, lemon juice) Calories – 333, Protein – 28g, Carbs – 17g, Fats – 17g GLUTEN FREE/DAIRY FREE/NUT FREE
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Paleo - Pan Seared Haddock with Tomato Caper Salsa (Wild- Caught Atlantic Haddock)with taro root and seasonal vegetables (olive oil, red wine vinegar, grapes tomato, capers) Calories – 355, Protein – 31g, Carbs – 33g, Fats – 11g GLUTEN FREE/DAIRY FREE/NUT FREE
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Paleo - Cajun Pulled Chickenwith yam and seasonal vegetables (cajun, mustard, herbs, brown sugar) Calories – 445, Protein – 36g, Carbs – 28g, Fats – 21g GLUTEN FREE/DAIRY FREE/NUT FREE
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WEIGHT LOSS

Weight Loss - Artichoke Chicken with seasonal vegetables (artichoke, olive oil, garlic) Calories – 344, Protein – 45g, Carbs – 14g, Fats – 12g GLUTEN FREE/DAIRY FREE/NUT FREE
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Weight Loss - Slow cooked Turkey Chili with seasonal vegetables (tomatoes, kidney beans, black beans, onion, chili powder, pepper, garlic, cumin, all spice) Calories – 377, Protein – 47g, Carbs – 18g, Fats – 13g GLUTEN FREE/DAIRY FREE/NUT FREE
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Weight Loss - Apple Beef Meatloaf (100% Grass- Fed Beef)with seasonal vegetables (onion, green pepper, garlic, eggs, mustard, hot pepper, coconut milk) Calories – 350, Protein – 35g, Carbs – 12g, Fats – 18g GLUTEN FREE/DAIRY FREE/NUT FREE
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Weight Loss - Chimichurri Flat Iron Steak (100% Grass- Fed Beef)with seasonal vegetables (parsley, olive oil, red wine vinegar, chipotle, oregano) Calories – 394, Protein – 37g, Carbs – 12g, Fats – 22g GLUTEN FREE/DAIRY FREE/NUT FREE
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Weight Loss - Lemon Dill Baked Salmon (Wild- Caught Pacific Salmon)with seasonal vegetables (dill, olive oil, lemon juice) Calories – 321, Protein – 28g, Carbs – 14g, Fats – 17g GLUTEN FREE/DAIRY FREE/NUT FREE
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Weight Loss - Pan-seared Haddock with tomato capers salsa (Wild- Caught Atlantic Haddock)with seasonal vegetables (olive oil, red wine vinegar, grape tomato, capers) Calories – 283, Protein – 31g, Carbs – 15g, Fats – 11g GLUTEN FREE/DAIRY FREE/NUT FREE
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Weight Loss - Cajun Pulled Chicken with seasonal vegetables (cajun, mustard, herbs, brown sugar) Calories – 393, Protein – 36g, Carbs – 15g, Fats – 21g GLUTEN FREE/DAIRY FREE/NUT FREE
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ATHLETE

Athletes - Chicken breastwith bulgur pilaf and seasonal vegetables Calories – 334, Protein – 45g, Carbs – 25g, Fats – 6g DAIRY FREE/NUT FREE
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Athletes - Lean ground Turkey with brown rice and seasonal vegetables Calories – 359, Protein – 45g, Carbs – 29g, Fats – 7g GLUTEN FREE/DAIRY FREE/NUT FREE
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Athletes - Lean ground Beef (100% Grass- Fed Beef)with mashed potato and seasonal vegetables Calories – 332, Protein – 35g, Carbs – 30g, Fats – 8g GLUTEN FREE/DAIRY FREE/NUT FREE
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Athletes - Flat Iron Steak (100% Grass- Fed Beef)with barley and seasonal vegetables Calories – 378, Protein – 37g, Carbs – 35g, Fats – 10g DAIRY FREE/NUT FREE
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Athletes - Salmon (Wild- Caught Pacific Salmon)with couscous with seasonal vegetables Calories – 349, Protein – 28g, Carbs – 30g, Fats – 13g DAIRY FREE/NUT FREE
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Athletes - Haddock (Wild- Caught Atlantic Haddock)with sweet potatoes and seasonal vegetables Calories – 290 Protein – 31g, Carbs – 28g, Fats – 6g GLUTEN FREE/DAIRY FREE/NUT FREE
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VEGAN

Vegan - Chimichurri Cauliflower steaks with rutabaga and seasonal vegetables (cauliflower, parsley, olive oil, red wine vinegar, chipotle, oregano) Calories – 346, Protein – 14g, Carbs - 32g, Fats - 18g GLUTEN FREE/DAIRY FREE/NUT FREE
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Vegan - Thai red Organic Tofu coconut currywith rice noodles and seasonal vegetables (organic tofu, coconut oil, onion, ginger, pepper, carrot, gluten free soy sauce) Calories – 430, Protein – 22g, Carbs - 36g, Fats - 22g GLUTEN FREE/DAIRY FREE/NUT FREE
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Vegan - Spicy cashew cauliflower sabziwith mash potatoes (cauliflower, cashews, turmeric, olive oil) Calories – 380, Protein – 12g, Carbs - 38g, Fats - 20g GLUTEN FREE/DAIRY FREE
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Vegan - Thyme squash gratin with seasonal vegetables (squash, garlic, zucchini, onion, organic coconut milk, coconut butter) Calories – 320, Protein – 10g, Carbs - 25g, Fats - 22g GLUTEN FREE/DAIRY FREE/NUT FREE
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Vegan - Quinoa burgerwith sweet potatoes with seasonal vegetables (quinoa, mushroom, zucchini, carrot, onion) Calories – 408, Protein – 18g, Carbs - 48g, Fats - 16g GLUTEN FREE/DAIRY FREE/NUT FREE
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Vegan - Vegan meatballs with butternut squash and seasonal vegetables (onion, flax, egg substitute, chickpeas, vegan parmesan, gluten free breadcrumbs) Calories - 386 Protein – 24g, Carbs - 32g, Fats - 18g GLUTEN FREE/DAIRY FREE/NUT FREE
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BREAKFAST

Breakfast - Peanut Butter & Jelly Protein Rolls (gluten-free oats, egg whites, peanut butter, organic fruit jam, organic stevia, cinnamon) Calories - 380, Protein – 30g, Carbs- 29g Fats – 16g GLUTEN FREE/DAIRY FREE
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Breakfast - Fluffy Wild Blueberry Pancake with Maple Syrup (almond flour, coconut flour, gluten-free oats, org wild blueberries, eggs, almond milk, organic stevia, baking powder, pure maple syrup) Calories- 389, Protein –18g, Carbs- 41g Fats – 17g GLUTEN FREE
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Breakfast - Apple Crumble Protein Waffle (gluten-free oats, cottage cheese, Greek yogurt, eggs, whey protein powder, peanut butter, organic apples, cane sugar, grass-fed butter, organic stevia, pure vanilla extract) Calories- 325, Protein – 31g, Carbs- 22g Fats – 12 g GLUTEN FREE
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Breakfast - Banana Chocolate Chip Protein Waffle (gluten-free oats, cottage cheese, Greek yogurt, eggs, whey protein powder, peanut butter, organic bananas, cane sugar, grass-fed butter, unsweetened shredded coconut, organic stevia, pure vanilla extract) Calories- 332, Protein – 31g, Carbs- 25g Fats – 12g GLUTEN FREE
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Breakfast - Carrot Cake Overnight Oats (gluten-free rolled oats, almond milk, carrots, raisins, unsweetened shredded coconut, sprouted vegan protein powder, chopped walnuts, organic stevia, cinnamon, pure vanilla extract) Calories- 404, Protein –26g, Carbs- 48g Fats – 12g GLUTEN FREE/DAIRY FREE
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Breakfast - Gluten Free French Toast served with Turkey Bacon and Maple Syrup (almond flour, zucchini, eggs, bananas, organic coconut oil, turkey bacon, organic stevia, baking soda, pure maple syrup) Calories - 492, Protein – 24g, Carbs- 36g Fats – 28g DAIRY FREE/GLUTEN FREE
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Breakfast - Sauté Mushroom Omelet with Caramelized Onion, Pepper Salsa and Grilled Pineapple Calories- 255, Protein – 30g, Carbs- 18g Fats – 7g GLUTEN FREE/DAIRY FREE/NUT FREE
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DESSERT

Dessert - Chocolate Chip Blondie (almond flour, grass-fed butter, eggs, semi-sweet dark chocolate chips, organic stevia, baking powder, sea salt, pure vanilla extract) Calories- 370, Protein – 7g, Carbs- 9g Fats –34g GLUTEN FREE
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Dessert - Berry Swirl Cheesecake (low fat cream cheese, 0% fat Greek yogurt, eggs, whey protein powder, organic stevia, pure vanilla extract, graham crumbs, grass-fed butter, organic mixed berries) Calories- 100, Protein – 11g, Carbs- 5g Fats – 4g NUT FREE
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Dessert - Lemon Swirl Cheesecake (low fat cream cheese, 0% fat Greek yogurt, eggs, whey protein powder, organic stevia, pure vanilla extract, graham crumbs, grass-fed butter, organic lemon) Calories- 100, Protein – 11g, Carbs- 5g Fats – 4g NUT FREE
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Dessert - Flourless Callebaut Chocolate Mousse Cake (Belgian Callebaut chocolate, eggs, grass-fed butter, milk, pure vanilla extract) Calories- 236, Protein – 10g, Carbs- 13g Fats – 16g GLUTEN FREE/NUT FREE
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Dessert - Cookie Dough Squares (almond flour, peanut butter, organic coconut oil, organic vegan chocolate chips, pure vanilla extract, organic stevia, sea salt) Calories- 368, Protein – 9g, Carbs- 11g, Fats – 32g GLUTEN FREE/DAIRY FREE
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