Memphis Soul Cafe meal prep containers

Soul Food, Made for Your Week

Eat Well All Week.
Zero Effort.

Restaurant-quality soul food, prepped fresh and ready to heat — a protein and two sides, portioned right. No cooking, no fast-food calories, no hours in the kitchen.

Simple as 1-2-3

How It Works

1

Choose Your Plan

Pick 5 or 10 meals for the week and choose your meals from this week's menu.

2

We Cook Fresh

Made from scratch each week — fresh, never frozen — then portioned and labeled.

3

Pick It Up

Grab your meals, ready to heat in minutes. Eat well all week long.

Pick Your Plan

5 or 10 Meals a Week

Each meal is a protein and two sides. Standard plates $14.99 · premium (salmon, shrimp, steak) $17.99.

The 5

From $14.99 / meal
5 Meals / Week
  • Five protein + two-side meals
  • Fresh, never frozen
  • Calories & protein on every meal
  • Ready to heat & eat

From $74.95 / week · premium $17.99

Start My Plan →

The 10

From $14.99 / meal
10 Meals / Week
  • Ten protein + two-side meals
  • Best value — most popular
  • Calories & protein on every meal
  • Ready to heat & eat

From $149.90 / week · premium $17.99

Start My Plan →

Pickup or local delivery (within 5 mi, +$10) · one-time orders, no subscription. Final pricing confirmed when you order.

This Week's Lineup

The Menu

Ten chef-made soul-food meals — each a protein and two sides. (Calories & protein are approximate.)

Grilled Lemon-Pepper Chicken

Garlic Rice · Roasted Green Beans

~520 cal · 42g protein

Smoked BBQ Chicken

Smoked Gouda Mac · Collard Greens

~640 cal · 40g protein

Honey-Glazed Salmon

Cauliflower Rice · Lemon-Garlic Asparagus

~470 cal · 38g protein

Blackened Chicken

Dirty Rice · Roasted Broccoli

~560 cal · 41g protein

Turkey Meatloaf

Garlic Mashed Potatoes · Green Beans

~580 cal · 36g protein

Honey Gold Smoked Chicken Thighs

Candied Yams · Collard Greens

~610 cal · 35g protein

Cajun Grilled Shrimp

Smoked Gouda Grits · Roasted Street Corn

~540 cal · 34g protein

Smothered Chicken

Rice & Brown Gravy · Green Beans

~590 cal · 39g protein

Memphis-Style Pulled Pork

Roasted Sweet Potatoes · Sautéed Cabbage

~620 cal · 37g protein

Steak Tips

Garlic Mashed Potatoes · Roasted Brussels Sprouts

~600 cal · 43g protein

Why Meal Prep With Us

Not a Meal Kit. A Chef.

  • Soul food — the lane no one else in Nashville meal prep owns
  • Fresh ingredients every week — never frozen
  • Chef-crafted recipes — not kit assembly
  • A protein and two sides, portion-controlled
  • Calories & protein on every meal
  • Branded Memphis Soul Cafe labels
  • Pickup or local delivery (within 5 mi) — one week at a time, no subscription
  • Dietary accommodations available

Start My Meal Prep

Tell us your plan and your meals — we'll have them prepped fresh and ready for pickup or local delivery.

Start My Meal Prep

Build Your Meal Prep Plan

“Send My Order” emails us your plan & meal choices. We’ll confirm your pickup day & time and final pricing before you pay.