
Weekly Meal Plan
Roasted Potatoes with Pork Chops or Air-Fried Chicken with Vegetables
Tender pork chops with golden roasted potatoes, or a lighter option of air-fried chicken served with seasonal vegetables
Singapore-Style Chicken & Spinach Noodles
Stir-fried noodles with chicken, fresh spinach, egg ribbons, red peppers, and aromatic spices
Lamb Curry with Basmati Rice and Cauliflower
Slow-cooked lamb curry served with basmati rice and roasted cauliflower
Chana Masala with Rice and Okra
Chickpeas simmered in a spiced tomato masala, served with rice or quinoa and sautéed okra
Honey-Mustard Glazed Chicken Thighs with Quinoa and Roasted Carrots
Chicken thighs glazed with honey and mustard, served with quinoa and roasted carrots
Smoked Salmon & Shrimp Pasta with Roasted Brussels Sprouts
Pasta in a light tomato sauce with smoked salmon and shrimp, served with roasted Brussels sprouts
Weekly Salad
Tossed Green Salad with seasonal vegetables, herbs, kale, spinach, arugula, and avocado (Optional goat cheese)
Premium Homemade Salad Dressing
Cold-pressed extra virgin olive oil, balsamic vinegar, wildflower honey, herbs, Himalayan salt, & black pepper
Made fresh & in a reusable mason jar
Kids’ Meals
Made to Order – Available upon request, tailored to your child’s preferences
Cost
36 Oz Meal/$40
22 Oz Meal/$25
13 Oz Salad/$10
22 Oz Salad/$18
250ml Salad Dressing/$12
I Carefully Source The Highest-Quality Ingredients, Aiming For Halal, Kosher Organic & Local Whenever Possible
All Meals & Salads Come in Glass Containers for You & The Planet
To Order/For Enquiries:
Call/Text: 613-979-9183
Email: chef@lilliandsouza.com
Order Policy
Order Deadline: Saturdays at 8:00 p.m. for the upcoming week
A $100 minimum applies per order
Meal Macro Guide & Nutrition Breakdown
(Macros are approximate & may vary based on portion size & cooking method)
36‑oz Meal (4 chicken thighs + 1 cup carbs + 1.5 cups vegetables)
Protein Source | Calories | Protein (g) | Fat (g) | Carbs (g) |
Chicken Thigh | 925 | 98 | 36 | 43 |
Salmon | 1,137 | 106 | 56 | 43 |
Pork | 1,173 | 114 | 56 | 43 |
Beef | 1,205 | 110 | 68 | 43 |
Tofu | 525 | 38 | 20 | 51 |
Turkey | 745 | 126 | 4 | 43 |
23‑oz Meal (2 chicken thighs + ½ cup carbs + 1 cup veggies)
Protein Source | Calories | Protein (g) | Fat (g) | Carbs (g) |
Chicken Thigh | 665 | 70 | 26 | 31 |
Salmon | 817 | 76 | 40 | 31 |
Pork | 843 | 82 | 40 | 31 |
Beef | 866 | 79 | 49 | 31 |
Tofu | 377 | 27 | 14 | 37 |
Turkey | 535 | 91 | 3 | 31 |