Tovala Menu — Week of November 30
3550 Cal, 77g Protein
Holiday Brunch Spread with 2 Quiches, 2 Lemon Ricotta Toasts, 2 Cinnamon-Filled Crumb Cakes, Bite-Sized Pumpkin Pancakes, and a Balsamic Spinach Salad
710 Cal, 43g Protein
Parmesan-Crusted Hake with Broccoli, Israeli Couscous & Pesto Vinaigrette
High Protein, Mediterranean Diet
770 Cal, 52g Protein
Parmesan-Crusted Chicken Breast with Broccoli, Israeli Couscous & Pesto Vinaigrette
High Protein, Mediterranean Diet
770 Cal, 44g Protein
Shrimp & Butternut Squash Alfredo Tortellini with Almonds
High Protein
60+ 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.
430 Cal, 29g Protein
Chicken & Rice Soup with Mushrooms, Carrots, Green Peas & Onions
Calorie Smart, Carb Conscious
870 Cal, 56g Protein
Garlic Pepper Filet Mignon with Homestyle Creamed Spinach, Garlic Herb Baby Potatoes & Hawaiian Rolls with Butter
High Protein
660 Cal, 41g Protein
Blackened Chicken Breast & Balsamic Spinach Salad with Feta, Dried Cranberries & Pecans
High Protein, Gluten Friendly, Carb Conscious, Mediterranean Diet
760 Cal, 39g Protein
Blackened Salmon & Balsamic Spinach Salad with Feta, Dried Cranberries & Pecans
High Protein, Gluten Friendly, Carb Conscious, Mediterranean Diet
720 Cal, 46g Protein
Blackened Filet Mignon & Balsamic Spinach Salad with Feta, Dried Cranberries & Pecans
High Protein, Gluten Friendly, Carb Conscious, Mediterranean Diet
570 Cal, 19g Protein
Crispy Chicken Potstickers & Sweet Soy Noodles
Calorie Smart
980 Cal, 29g Protein
Cacio e Pepe with Garlic Bread
Vegetarian, 🌶️ Spicy
530 Cal, 40g Protein
Jalapeño Ranch Chicken Burrito Bowl with Brown Rice, Roasted Peppers, Black Beans & Corn
High Protein, Calorie Smart, Gluten Friendly, 🌶️ Spicy, Mediterranean Diet, GLP-1 Balanced
370 Cal, 30g Protein
Taco-Seasoned Shrimp with Sofrito Black Beans, Corn & Rice and Cotija Cream Sauce
Calorie Smart, Gluten Friendly
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
650 Cal, 56g Protein
Petit Filet Mignon and Garlic Herb Shrimp Surf & Turf with Creamy Parmesan Herbed Green Beans & Potatoes
High Protein, Gluten Friendly, Carb Conscious, GLP-1 Balanced
430 Cal, 40g Protein
Blackened Pork Tenderloin with Bacon Green Beans & Sweet Potato Mash
High Protein, Calorie Smart
400 Cal, 39g Protein
Blackened Chicken Breast with Bacon Green Beans & Sweet Potato Mash
High Protein, Calorie Smart
690 Cal, 53g Protein
Garlic Herb Roasted Chicken Breast with Spinach Artichoke Risotto
High Protein, Gluten Friendly, GLP-1 Balanced
940 Cal, 56g Protein
BBQ-Glazed Prime Rib with White Cheddar Mac & Cheese and Coleslaw
High Protein
650 Cal, 25g Protein
Garlic Herb Buttered Veggies & Cheddar Grits with Asparagus, Spinach, Green Peas & Edamame
Vegetarian, Gluten Friendly
620 Cal, 47g Protein
Red Wine-Braised Filet Mignon with Cheesy Garlic Thyme Potato Wedges
High Protein, GLP-1 Balanced
670 Cal, 47g Protein
Italian Sausage & Penne in Garlic Marinara with Parmesan
High Protein, GLP-1 Balanced
870 Cal, 40g Protein
Meatballs & Penne in Garlic Marinara with Parmesan
High Protein
470 Cal, 37g Protein
Shrimp & Penne in Garlic Marinara with Parmesan
High Protein, Calorie Smart, GLP-1 Balanced
560 Cal, 24g Protein
White Chicken Chili with Freshly Baked Cornbread
Calorie Smart, 🌶️ Spicy
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
600 Cal, 44g Protein
Bacon Cheddar Ranch Chicken Melt with Mashed Potatoes
High Protein, Calorie Smart, Gluten Friendly, Carb Conscious, GLP-1 Balanced
590 Cal, 52g Protein
Chicken Parmesan with Cheesy Stuffed Shells in Marinara
High Protein, Calorie Smart, GLP-1 Balanced
760 Cal, 16g Protein
Hearty Vegetarian Minestrone Soup with Freshly Baked Biscuits
Vegetarian
570 Cal, 46g Protein
Gyro-Spiced Chicken Breast with Tzatziki Sauce and Roasted Baby Potatoes, Red Peppers & Feta in Greek Dressing
High Protein, Calorie Smart, Gluten Friendly, Mediterranean Diet
550 Cal, 40g Protein
Butter Chicken with Basmati Rice & Mint Cilantro Chutney
High Protein, Calorie Smart, Gluten Friendly, 🌶️ Spicy, GLP-1 Balanced
460 Cal, 22g Protein
Cheesy Bean & Fajita Veggie Quesadilla with Peach Salsa, Guacamole & Cotija Cheese
Calorie Smart, Vegetarian
560 Cal, 42g Protein
Mediterranean Roasted Salmon with Lemon Herb Brown Rice Risotto
High Protein, Calorie Smart, Carb Conscious, GLP-1 Balanced
470 Cal, 44g Protein
Mediterranean Roasted Chicken Breast with Lemon Herb Brown Rice Risotto
High Protein, Calorie Smart, Carb Conscious, GLP-1 Balanced
840 Cal, 29g Protein
Maple Bourbon BBQ Meatballs with Pecan Streusel Sweet Potatoes
890 Cal, 51g Protein
Buffalo Chicken Tacos with Cheddar, Blue Cheese & Buttermilk Ranch Crunchy Veggies
High Protein, 🌶️ Spicy
680 Cal, 44g Protein
Garlic Parmesan-Crusted Scallop Gratin with Green Beans in Lemon Vinaigrette & Toasted Ciabatta
High Protein, GLP-1 Balanced
500 Cal, 19g Protein
Crispy Chicken Potsticker Bowl with Veggie Fried Rice, Corn-Edamame Salad & Scallion Vinaigrette
Calorie Smart
600 Cal, 31g Protein
Petit Filet Mignon in Creamy Peppercorn Sauce with Mashed Potatoes & Crispy Onions
Calorie Smart, Carb Conscious
520 Cal, 43g Protein
Honey Curry-Glazed Salmon with Yellow Lentils, Spinach, Almonds & Mint Cilantro Vinaigrette
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 Vinaigrette
High Protein, Calorie Smart, Gluten Friendly, 🌶️ Spicy, Mediterranean Diet, GLP-1 Balanced, Longevity
1080 Cal, 40g Protein
“Special Sauce” Cheeseburger with Potato Tots & Ketchup
High Protein
690 Cal, 55g Protein
Blackened Pork Tenderloin with Bacon Cheddar Grits & Green Beans
High Protein, Gluten Friendly, Carb Conscious
660 Cal, 54g Protein
Blackened Chicken Breast with Bacon Cheddar Grits & Green Beans
High Protein, Gluten Friendly, Carb Conscious
750 Cal, 51g Protein
Blackened Salmon with Bacon Cheddar Grits & Green Beans
High Protein, Gluten Friendly, Carb Conscious
620 Cal, 32g Protein
Loaded Ground Beef Burrito Bowl with White Rice, Roasted Peppers, Jalapeño Crema, Guacamole & 2 Salsas
Gluten Friendly, 🌶️ Spicy
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
730 Cal, 44g Protein
Parmesan-Crusted Hake with Sun-Dried Tomato & Roasted Veggie Couscous in Parmesan Cream Sauce
High Protein, Mediterranean Diet
880 Cal, 51g Protein
Parmesan-Crusted Salmon with Sun-Dried Tomato & Roasted Veggie Couscous in Parmesan Cream Sauce
High Protein, Mediterranean Diet
790 Cal, 53g Protein
Parmesan-Crusted Chicken Breast with Sun-Dried Tomato & Roasted Veggie Couscous in Parmesan Cream Sauce
High Protein, Mediterranean Diet
600 Cal, 26g Protein
Mongolian Beef & Noodles with Pickled Scallions & Crispy Onions
Calorie Smart
550 Cal, 44g Protein
Teriyaki Chicken Breast with White Rice, Roasted Broccoli & Chicken Egg Rolls
High Protein, Calorie Smart
460 Cal, 24g Protein
Super Veggie
Calorie Smart, Vegetarian, Gluten Friendly, Mediterranean Diet, Longevity
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
730 Cal, 33g Protein
Deconstructed Braised Beef & Mushroom Pot Pie with Freshly Baked Biscuits
590 Cal, 39g Protein
Pork al Pastor Flatbread with Chihuahua Cheese, Pineapple Jalapeño Salsa & Cotija Cream Sauce
High Protein, Calorie Smart, 🌶️ Spicy, GLP-1 Balanced
630 Cal, 40g Protein
Garlic Herb Chicken Breast & Butternut Squash Purée with Brussels Sprouts & Roasted Root Veggies in Rosemary Orange Vinaigrette
High Protein, Gluten Friendly, Mediterranean Diet, GLP-1 Balanced, Longevity
720 Cal, 38g Protein
Garlic Herb Salmon & Butternut Squash Purée with Brussels Sprouts & Roasted Root Veggies in Rosemary Orange Vinaigrette
High Protein, Gluten Friendly, Mediterranean Diet, Longevity
630 Cal, 29g Protein
Bacon, Egg & Cheddar Croissant
430 Cal, 9g Protein
Nutty Pudding
Calorie Smart, Vegetarian, Gluten Friendly, Carb Conscious, Mediterranean Diet, Longevity
Flexible plans for every kind of week
Starting at $8.99/meal
Four Tovala Meals per week for the occasional break from cooking.