Meal Prep

Meal Prep

We are excited to introduce our Meal Prep Program!

We will have a fresh menu each month with Breakfast, Lunch and Dinner items for you to choose from. Our menu items will be health conscious with many dishes that are vegetarian/vegan and gluten free.

If you are looking at improving your eating habits, looking to reach your weight loss goals or you just don’t have time to cook yourself a healthy tasty meal through the week, then let us do it for you!

* We have a new online payment system you can use to make the process even more convenient. We are also offering delivery for those who require this service. * 


See our menu below.

How it works:

There is a minimum order of 6 meals for you to participate in the program.

Pick up Days will be:

  • Tuesday and Friday after 8am until close (please note that from 11:30-2pm we are busy with lunch service so please avoid these times)
  • Delivery Service now available. $5 within the town limits. $10 for outside of town limits (Black Point/Langbay/Sliammon & Lund)

Order Days will be:

  • Friday before 2pm for Tuesday Pick Up
  • Monday before 2pm for Friday Pick Up


  • 6 meals per week-69.00 plus tax
  • 12 meals per week-135.00 plus tax
  • 18 meals per week-190.00 plus tax 

Meal Prep Menu for December:


  • No Time for Breakfast Bowl- Hard Boiled Egg, Red Onion, Tomato, Spinach & Cilantro Avocado Dressing
  • Frittata with Green Salad-Eggs, Goat Cheese, Basil, Peppers, Tomato, Green Onion with Lemon Tahini Dressing
  • Loaded Breakfast Pepper with Green Salad- Eggs, Black beans, Quinoa, Kale, Sun Dried Tomato & Mozzarella, Lemon Tahini Dressing


  • Stuffed Bell Pepper with Green Salad-Ground Turkey, Spinach, Tomato, Onion, Celery, Herbs with Lemon Tahini Dressing
  • 250ml Jar Paleo Turkey Chili with 500ml Jar Layered Green Salad with Lemon Tahini Dressing
  • F & R Power Bowl- Quinoa, Black Beans, Kale, Hemp Seeds, Shredded Carrot, Tomato with Cilantro Avocado Dressing-Add Steelhead Salmon or Chicken
  • Quiche with Yam Crust Served with Green Salad- Eggs, Kale, Sundried Tomato, Green Onion and Goat Cheese. Served with Lemon Tahini Dressing


  • Baked Chicken Breast with Mustard Cream Sauce, Roasted Potatoes & Seasonal Vegetables
  • Vegetable Marinara with Zoodles
  • Turkey Meatballs in a Tomato Sauce with Zoodles
  • Steelhead with a Lemon Cream Sauce, Roasted Potatoes & Seasonal Vegetables
  • Stuffed Portabella with Zoodles- Stuffed with Spinach, Quinoa, Peppers, Sun Dried Tomatoes, Green Onions an Goat Cheese

Add Protein:

Chicken Breast   $4.00           Turkey Sausage     $4.00

Steelhead Filet     $5.00         Quinoa    $5.00       Black Beans     $4.00

 *Containers that are used can be reused so if you plan on doing more ordering we suggest you bring your containers back in. You will receive 10% off your next order when you do.

We look forward to helping you on your healthier eating journey.

Let Fruits & Roots “Power Up Your Day!”