Tovala Menu — Week of October 26
450 Cal, 40g Protein
Herb Roasted Chicken with Creamy Pumpkin Risotto
High Protein, Calorie Smart, Gluten Friendly, GLP-1 Balanced
420 Cal, 41g Protein
Chicken Piccata with Roasted Baby Potatoes & Broccoli
High Protein, Calorie Smart
440 Cal, 35g Protein
Chicken Tortilla Soup with Cheddar, Sour Cream & Tortilla Strips
High Protein, Calorie Smart, Carb Conscious
45+ weekly meal options. Ready to cook perfectly.
From single servings to enough to feed a family—each cooked perfectly with just a scan. Start now and save on the Tovala Smart Oven.
630 Cal, 43g Protein
Chicken Caesar Salad with Spinach, Mini Tomatoes, Parmesan & Croutons
High Protein, Carb Conscious, Mediterranean Diet, GLP-1 Balanced
720 Cal, 40g Protein
Salmon Caesar Salad with Spinach, Mini Tomatoes, Parmesan & Croutons
High Protein, Carb Conscious, Mediterranean Diet
560 Cal, 31g Protein
Shrimp Caesar Salad with Spinach, Mini Tomatoes, Parmesan & Croutons
Calorie Smart, Carb Conscious, Mediterranean Diet
660 Cal, 43g Protein
Red Wine-Glazed Prime Rib with Mashed Potatoes & Roasted Mushrooms in Garlic Thyme Cream Sauce
High Protein, GLP-1 Balanced
850 Cal, 47g Protein
Cheesy Chicken Bacon Ranch Sandwiches with Creamy Tomato Soup & Broccoli with Buttermilk Ranch
High Protein
450 Cal, 41g Protein
Taco-Seasoned Chicken Breast with Sofrito Black Beans, Corn & Rice and Cotija Cream Sauce
High Protein, Calorie Smart, Gluten Friendly, GLP-1 Balanced
380 Cal, 30g Protein
Taco-Seasoned Shrimp with Sofrito Black Beans, Corn & Rice and Cotija Cream Sauce
Calorie Smart, Gluten Friendly
510 Cal, 37g Protein
Taco-Seasoned Pork Chop with Sofrito Black Beans, Corn & Rice and Cotija Cream Sauce
High Protein, Calorie Smart, Gluten Friendly, GLP-1 Balanced
980 Cal, 29g Protein
Cacio e Pepe with Garlic Bread
Vegetarian, 🌶️ Spicy
590 Cal, 27g Protein
Ground Beef Taco Bowl with White Rice, Cabbage Slaw, Guacamole & Pineapple Jalapeño Salsa
Calorie Smart, Gluten Friendly
680 Cal, 29g Protein
Classic Meatloaf with Mashed Potatoes, Garlic Herb Green Beans, Gravy & Crispy Onions
520 Cal, 43g Protein
Honey Curry-Glazed Salmon with Yellow Lentils, Spinach, Almonds & Mint Cilantro Chutney
High Protein, Calorie Smart, Gluten Friendly, 🌶️ Spicy, Mediterranean Diet, GLP-1 Balanced, Longevity
360 Cal, 36g Protein
Honey Curry-Glazed Hake with Yellow Lentils, Spinach, Almonds & Mint Cilantro Chutney
High Protein, Calorie Smart, Gluten Friendly, 🌶️ Spicy, Mediterranean Diet, GLP-1 Balanced, Longevity
980 Cal, 68g Protein
BBQ Baby Back Ribs with Potato Tots & Broccoli Salad
High Protein, Gluten Friendly
590 Cal, 35g Protein
Ground Beef Tacos with Avocado Cilantro Slaw & Pineapple Jalapeño Salsa
High Protein, Calorie Smart, GLP-1 Balanced
790 Cal, 22g Protein
Pumpkin Lasagna with Walnut Crumble & Roasted Brussels Sprouts
Vegetarian
520 Cal, 34g Protein
Garlic Herb Salmon & Mango Coconut Slaw Salad with Cilantro Chimichurri & Macadamia Hemp Heart Crumble
Calorie Smart, Gluten Friendly, Carb Conscious, Mediterranean Diet, Longevity
510 Cal, 40g Protein
Mediterranean Roasted Scallops with Lemon Herb Brown Rice Risotto
High Protein, Calorie Smart, Mediterranean Diet, GLP-1 Balanced
590 Cal, 42g Protein
Mediterranean Roasted Salmon with Lemon Herb Brown Rice Risotto
High Protein, Calorie Smart, Mediterranean Diet, GLP-1 Balanced
500 Cal, 44g Protein
Mediterranean Roasted Chicken Breast with Lemon Herb Brown Rice Risotto
High Protein, Calorie Smart, Mediterranean Diet, GLP-1 Balanced
500 Cal, 19g Protein
Crispy Chicken Potsticker Bowl with Veggie Fried Rice, Corn-Edamame Salad & Scallion Vinaigrette
Calorie Smart
980 Cal, 65g Protein
Garlic Pepper Filet Mignon with Spinach Artichoke Ravioli & Basil Sauce
High Protein
750 Cal, 49g Protein
BBQ-Glazed Chicken Breast and Loaded Potato Tots with Bacon, Cheddar & Chive Sour Cream
High Protein, Gluten Friendly
680 Cal, 29g Protein
Classic Meatloaf with Mashed Potatoes & Green Beans
400 Cal, 29g Protein
Blackened Shrimp & Tex-Mex Rice with Queso Blanco
Calorie Smart
470 Cal, 40g Protein
Blackened Chicken Breast & Tex-Mex Rice with Queso Blanco
High Protein, Calorie Smart
570 Cal, 54g Protein
Shawarma-Spiced Filet Mignon with Lentils, Spinach, Mini Tomatoes, Tahini & Spicy Cilantro Sauce
High Protein, Calorie Smart, Gluten Friendly, Carb Conscious, 🌶️ Spicy, Mediterranean Diet, GLP-1 Balanced, Longevity
620 Cal, 36g Protein
Shrimp & Grits
High Protein, Gluten Friendly, Carb Conscious
450 Cal, 37g Protein
Chicken & Kale Salad in Avocado Dressing with Cabbage Slaw, Mini Tomatoes & Cumin Lime Vinaigrette
High Protein, Calorie Smart, Gluten Friendly, Carb Conscious, Mediterranean Diet, GLP-1 Balanced, Longevity
540 Cal, 35g Protein
Salmon & Kale Salad in Avocado Dressing with Cabbage Slaw, Mini Tomatoes & Cumin Lime Vinaigrette
High Protein, Calorie Smart, Gluten Friendly, Carb Conscious, Mediterranean Diet, GLP-1 Balanced, Longevity
770 Cal, 15g Protein
Creamy Tomato Soup with Freshly Baked Biscuits
Vegetarian
770 Cal, 52g Protein
Cheesy Prime Rib Pierogi Bowl
High Protein
510 Cal, 19g Protein
Spanakopita Quesadilla with Tzatziki & Cucumber Tomato Salad
Calorie Smart, Vegetarian
820 Cal, 62g Protein
Parmesan-Crusted Chicken Breast with Cheese Tortellini in Garlicky Sun-Dried Tomato Marinara
High Protein
620 Cal, 36g Protein
Mediterranean Roasted Hake in Lemon Garlic Cream Sauce with Buttered Rice and Green Beans
High Protein, Gluten Friendly, GLP-1 Balanced
770 Cal, 43g Protein
Mediterranean Roasted Salmon in Lemon Garlic Cream Sauce with Buttered Rice and Green Beans
High Protein, Gluten Friendly
640 Cal, 44g Protein
Garlic Tamari Panko-Crusted Chicken Breast with Sweet Soy Noodles & Roasted Broccoli
High Protein
730 Cal, 41g Protein
Garlic Tamari Panko-Crusted Salmon with Sweet Soy Noodles & Roasted Broccoli
High Protein
510 Cal, 46g Protein
Buffalo Chicken Sandwich with Potato Wedges & Blue Cheese Dressing
High Protein, Calorie Smart, 🌶️ Spicy, GLP-1 Balanced
850 Cal, 27g Protein
Tortellini Bolognese with Kale Caesar Salad
340 Cal, 30g Protein
Mediterranean Hake with Zucchini, Kale, Mini Tomatoes & Quinoa in Lemon Herb Dressing
Calorie Smart, Gluten Friendly, Carb Conscious, Mediterranean Diet, Longevity
500 Cal, 36g Protein
Mediterranean Salmon with Zucchini, Kale, Mini Tomatoes & Quinoa in Lemon Herb Dressing
High Protein, Calorie Smart, Gluten Friendly, Carb Conscious, Mediterranean Diet, GLP-1 Balanced, Longevity
410 Cal, 38g Protein
Mediterranean Chicken Breast with Zucchini, Kale, Mini Tomatoes & Quinoa in Lemon Herb Dressing
High Protein, Calorie Smart, Gluten Friendly, Carb Conscious, Mediterranean Diet, GLP-1 Balanced, Longevity
490 Cal, 38g Protein
Italian Sausage & Vegetable Minestrone
High Protein, Calorie Smart, Carb Conscious, GLP-1 Balanced
810 Cal, 48g Protein
Citrus-Braised Pork Tacos with Cilantro Avocado Mayo, Cotija Cheese, Pickled Red Onions & Tex-Mex Rice
High Protein
550 Cal, 44g Protein
Teriyaki Chicken Breast with White Rice, Roasted Broccoli & Chicken Egg Rolls
High Protein, Calorie Smart
850 Cal, 44g Protein
Shrimp Alfredo Pasta with Roasted Broccoli & Parmesan
High Protein
1140 Cal, 49g Protein
Crispy Chicken Caesar Wrap with Spinach, Parmesan & Croutons
High Protein
730 Cal, 43g Protein
Taco-Style Ground Beef Lasagna with Cheddar, Sour Cream, Tortilla Strips & Mild Salsa
High Protein
760 Cal, 42g Protein
Lemongrass-Glazed Salmon & White Rice Bowl with Carrots, Mint Cilantro Chutney, Pickled Cucumbers & Peanuts
High Protein, Gluten Friendly
700 Cal, 45g Protein
Lemongrass-Glazed Pork Tenderloin & White Rice Bowl with Carrots, Mint Cilantro Chutney, Pickled Cucumbers & Peanuts
High Protein, Gluten Friendly
670 Cal, 44g Protein
Lemongrass-Glazed Chicken Breast & White Rice Bowl with Carrots, Mint Cilantro Chutney, Pickled Cucumbers & Peanuts
High Protein, Gluten Friendly
470 Cal, 41g Protein
Citrus Ginger-Glazed Chicken & Quinoa Bowl with Snow Peas, Edamame & Shredded Veggies in Maple White Miso Dressing
High Protein, Calorie Smart, Gluten Friendly, Mediterranean Diet, Longevity
680 Cal, 48g Protein
Southern Smothered Pork Chop with Cheddar Grits & Green Beans
High Protein, Carb Conscious
610 Cal, 50g Protein
Southern Smothered Chicken Breast with Cheddar Grits & Green Beans
High Protein, Carb Conscious
600 Cal, 40g Protein
Roasted Pork Tenderloin with Apple Chutney and Braised Cabbage, Caramelized Onions & Baby Potatoes
High Protein, Calorie Smart, Gluten Friendly
1010 Cal, 43g Protein
Bacon Cheeseburger White Cheddar Mac & Cheese with Dill Pickles & "Special Sauce"
High Protein
460 Cal, 24g Protein
Super Veggie
Calorie Smart, Gluten Friendly, Mediterranean Diet, Longevity
430 Cal, 9g Protein
Nutty Pudding
Calorie Smart, Gluten Friendly, Carb Conscious, Mediterranean Diet, Longevity
750 Cal, 31g Protein
Bacon, Egg & Cheddar Wrap
Flexible plans for every kind of week
Starting at $8.99/meal
Four Tovala Meals per week for the occasional break from cooking.