NVKED Meal Plans:
Meal Prep for the Busy Week
Meal Prep for the Busy Week
the NVKED meal plans are aimed primarily at people looking at reducing (or drastically increasing) calorie intake whilst still enjoying good comfort food. Many tend to shy away from diet programs due to the amount of time it takes to prepare food as well as the notion that 'diet' food is boring and unsatisfactory. Here at NVKED we are challenging that, giving our clients microwaveable comfort meals and supplying them with additional snacks and breakfasts packed with nutritionally dense superfoods. We are now also catering for people who wish to stay in a calorific surplus, providing higher calorie meals and snacks to help you reach your goals.
We have created different meal plans for the different needs and budgets of our clients. The NVKED meals mentioned in the meal plans are either chosen from our sample menu or tailor made specifically for these plans. In the order form at the bottom of the page you can find a place where one can indicate any specific dietary needs and tastes to ensure satisfaction. Clients on our meal plans receive a largely different set of meals each week and all our meal plans can be made to cater for halal, lactose free, dairy free, gluten free, vegans and vegetarians. All our meals are delivered free to your door, ready flash frozen to preserve nutrients and quality. All NVKED meals are pre-cooked and only need to be thawed and re-heated in the microwave-safe containers they are provided in. Meals have a best before date of 6 months from production if kept frozen - allowing you the flexibility to use the meals whenever you'd like. Containers provided are both re-usable and re-cyclable, we also collect used ones to sterilize and re-use.
the NVKED meal plans.
Below is a list of all the plans we currently offer. Choose the one which works best for your lifestyle & goals. Delivery on all meal plans is free and usually made on the previous Friday morning - exact time depending on location. Pick up option also available.
The Office Lunch: Low Calorie 5-Day Lunch Plan
A plan aimed at people who are looking at incorporating more healthy, low calorie lunches (or dinners!) during their week but are stuck on time or ideas. This plan provides you with 5 lunches for the working week, all at between 250 and 600 calories, with all the macros and calories written on the meals themselves. This plan also comes with free delivery around Malta and monthly deliveries in Gozo.
• 5 NVKED Meals
• FREE Delivery
Price: €32
The KETO Plan: Low Carb, High Fat 4-Meal Plan
A high fat & low carb meal plan suitable for people following the ketogenic diet. The keto diet eliminates almost all carbs, except those coming from non starchy vegetables to put the body in a metabolic state of ketosis where ketone bodies supply the body with energy as opposed to glucose. The keto diet has been known to have multiple health benefits including weight loss, aiding lessen the symptoms of PCOS as well as reducing epileptic seizures in children. All the meals in this plan contain 10g of net carbs or less (net carbs are the remaining carbs after subtracting fibre & sugar alcohols). This plan also comes with free delivery around Malta and monthly deliveries in Gozo.
• 4 KETO NVKED Meals under 10g net carbs
• FREE Delivery
Price: €26
The Lean Plan: 1,200 Calorie 5-Day Plan
A plan aimed at putting clients in a calorie deficit whilst still supplying good, filling, tasty & healthy comfort food. The plan consists of the lunch, dinner and 5 approx. 150-calorie raw vegan protein bars for the five working days of the week. All you would need to add are low calorie snacks such as fruit and a nutritious, low calorie breakfast. You can also opt to add more snacks and breakfast add ons which can be found at the bottom of the page. Free guidance is also given to those which struggle on creating low calorie breakfasts themselves. All the meals provided by NVKED vary between 250-550 calories and we strongly suggest pairing the lower calorie meals with the higher calorie meals for lunch and dinner (or leaving the higher calorie meals for training days!). To help guide you during this plan, the meals come with all macros and calories written on the labels. This plan can be done by both females and males which lead a sedentary lifestyle.
• 10 NVKED Meals
• 5 150-Calorie Protein Bars
• FREE Delivery
Price: €68
The Student Plan: 1,200 Calorie Meal Plan
A plan aimed at students on a budget looking at obtaining a leaner body through a calorie deficit without the hassle of preparing meals themselves. The plan consists of the lunch and dinners for the five study days of the week. All you would need to add are low calorie snacks such as fruit and a nutritious, low calorie breakfast. You can also opt to add more snacks and breakfast add ons which can be found at the bottom of the page. All the meals provided by NVKED vary between 250-550 calories and it is suggested that you consume the higher calorie meals on training days or pairing the lower calorie meals with the higher calories meals as lunch and dinner. To help guide you during this plan, the meals come with all macros and calories written on the labels.
• 10 NVKED Meals
• FREE Delivery
Price: €62
The Active Plan: 1,500 Calorie Plan for Active People
A plan aimed at active people looking at reducing calorie intake without depriving themselves of good quality food whilst still getting the proper nutrition. The plan consists of three meals to be taken during the day for the five working days of the week, all varying between 250-650 calories, with a suggestion to pair the lower calorie meals with higher calorie meals as it fits your training schedule. All you would need to add are low calorie snacks such as fruit and a nutritious, low calorie breakfast. You can also opt to add more snacks and breakfast add ons which can be found at the bottom of the page.All the meals provided by NVKED on this plan do not exceed 1,300 calories if paired as suggested. To help guide you during this plan, the meals come with all macros and calories written on the labels.
• 15 NVKED Meals
• FREE Delivery
Price: €90
The Athlete Plan: 1,700 Calorie Plan for Highly Active People
A plan aimed at people who are very active and/or work a physically demanding job, looking at reducing their calorie intake, whilst still getting the proper nutrition for muscle recovery and strenuous workouts . The plan consists of three meals to be taken during the day for the five working days of the week, all under 650 calories plus a pre-workout approx. 200 calorie protein bar. All you would need to add are low calorie snacks such as fruit, veggie sticks & low cal dips and a nutritious, high protein, lean breakfast. You can also opt to add more snacks and breakfast add ons which can be found at the bottom of the page. All the meals and protein bars provided by NVKED on this plan do not exceed 1,500 calories if paired correctly (lower calories meals paired with higher calorie meals). To help guide you during this plan, the meals come with all macros and calories written on the labels.
• 15 NVKED Meals
• 5 200-Calorie NVKED Protein Bars
• FREE Delivery
Price: €98
The Bulk: 2,500 Calorie Plan for Bulking + Weight Gain
Just because you want to gain weight doesn't mean you should compromise your health to do so! You can still gain weight in a healthy way, eating proper food and a varied diet. This plan is aimed at people who want to gain weight and have little to no time to meal prep. The plan is spread on the five working days of the week and consists daily of 3 meals (varying between 300-690cals), 3 protein balls, 1 approx. 250cal raw bar & a 60g serving of NVKED granola. We suggest pairing the lower calorie meals with the higher calorie meals to obtain a daily balance, as well as adding only some fresh fruit and vegetables if you prefer to your plan!
• 15 NVKED Meals
• 5 approx. 250 calorie NVKED bars
• 1 bag x400g NVKED Granola
• 15 NVKED Protein Balls
• FREE Delivery
Price: €121
Kindly note that larger orders, especially ones which eliminate a particular ingredient might result in duplicate meals.
A plan aimed at people who are looking at incorporating more healthy, low calorie lunches (or dinners!) during their week but are stuck on time or ideas. This plan provides you with 5 lunches for the working week, all at between 250 and 600 calories, with all the macros and calories written on the meals themselves. This plan also comes with free delivery around Malta and monthly deliveries in Gozo.
• 5 NVKED Meals
• FREE Delivery
Price: €32
The KETO Plan: Low Carb, High Fat 4-Meal Plan
A high fat & low carb meal plan suitable for people following the ketogenic diet. The keto diet eliminates almost all carbs, except those coming from non starchy vegetables to put the body in a metabolic state of ketosis where ketone bodies supply the body with energy as opposed to glucose. The keto diet has been known to have multiple health benefits including weight loss, aiding lessen the symptoms of PCOS as well as reducing epileptic seizures in children. All the meals in this plan contain 10g of net carbs or less (net carbs are the remaining carbs after subtracting fibre & sugar alcohols). This plan also comes with free delivery around Malta and monthly deliveries in Gozo.
• 4 KETO NVKED Meals under 10g net carbs
• FREE Delivery
Price: €26
The Lean Plan: 1,200 Calorie 5-Day Plan
A plan aimed at putting clients in a calorie deficit whilst still supplying good, filling, tasty & healthy comfort food. The plan consists of the lunch, dinner and 5 approx. 150-calorie raw vegan protein bars for the five working days of the week. All you would need to add are low calorie snacks such as fruit and a nutritious, low calorie breakfast. You can also opt to add more snacks and breakfast add ons which can be found at the bottom of the page. Free guidance is also given to those which struggle on creating low calorie breakfasts themselves. All the meals provided by NVKED vary between 250-550 calories and we strongly suggest pairing the lower calorie meals with the higher calorie meals for lunch and dinner (or leaving the higher calorie meals for training days!). To help guide you during this plan, the meals come with all macros and calories written on the labels. This plan can be done by both females and males which lead a sedentary lifestyle.
• 10 NVKED Meals
• 5 150-Calorie Protein Bars
• FREE Delivery
Price: €68
The Student Plan: 1,200 Calorie Meal Plan
A plan aimed at students on a budget looking at obtaining a leaner body through a calorie deficit without the hassle of preparing meals themselves. The plan consists of the lunch and dinners for the five study days of the week. All you would need to add are low calorie snacks such as fruit and a nutritious, low calorie breakfast. You can also opt to add more snacks and breakfast add ons which can be found at the bottom of the page. All the meals provided by NVKED vary between 250-550 calories and it is suggested that you consume the higher calorie meals on training days or pairing the lower calorie meals with the higher calories meals as lunch and dinner. To help guide you during this plan, the meals come with all macros and calories written on the labels.
• 10 NVKED Meals
• FREE Delivery
Price: €62
The Active Plan: 1,500 Calorie Plan for Active People
A plan aimed at active people looking at reducing calorie intake without depriving themselves of good quality food whilst still getting the proper nutrition. The plan consists of three meals to be taken during the day for the five working days of the week, all varying between 250-650 calories, with a suggestion to pair the lower calorie meals with higher calorie meals as it fits your training schedule. All you would need to add are low calorie snacks such as fruit and a nutritious, low calorie breakfast. You can also opt to add more snacks and breakfast add ons which can be found at the bottom of the page.All the meals provided by NVKED on this plan do not exceed 1,300 calories if paired as suggested. To help guide you during this plan, the meals come with all macros and calories written on the labels.
• 15 NVKED Meals
• FREE Delivery
Price: €90
The Athlete Plan: 1,700 Calorie Plan for Highly Active People
A plan aimed at people who are very active and/or work a physically demanding job, looking at reducing their calorie intake, whilst still getting the proper nutrition for muscle recovery and strenuous workouts . The plan consists of three meals to be taken during the day for the five working days of the week, all under 650 calories plus a pre-workout approx. 200 calorie protein bar. All you would need to add are low calorie snacks such as fruit, veggie sticks & low cal dips and a nutritious, high protein, lean breakfast. You can also opt to add more snacks and breakfast add ons which can be found at the bottom of the page. All the meals and protein bars provided by NVKED on this plan do not exceed 1,500 calories if paired correctly (lower calories meals paired with higher calorie meals). To help guide you during this plan, the meals come with all macros and calories written on the labels.
• 15 NVKED Meals
• 5 200-Calorie NVKED Protein Bars
• FREE Delivery
Price: €98
The Bulk: 2,500 Calorie Plan for Bulking + Weight Gain
Just because you want to gain weight doesn't mean you should compromise your health to do so! You can still gain weight in a healthy way, eating proper food and a varied diet. This plan is aimed at people who want to gain weight and have little to no time to meal prep. The plan is spread on the five working days of the week and consists daily of 3 meals (varying between 300-690cals), 3 protein balls, 1 approx. 250cal raw bar & a 60g serving of NVKED granola. We suggest pairing the lower calorie meals with the higher calorie meals to obtain a daily balance, as well as adding only some fresh fruit and vegetables if you prefer to your plan!
• 15 NVKED Meals
• 5 approx. 250 calorie NVKED bars
• 1 bag x400g NVKED Granola
• 15 NVKED Protein Balls
• FREE Delivery
Price: €121
Kindly note that larger orders, especially ones which eliminate a particular ingredient might result in duplicate meals.
the Add Ons:
Breakfasts:
• Vegan Mixed Berry Frozen Mini Smoothie Bowl €4.75
A superfood frozen smoothie bowl containing around 200 calories for breakfast - smoothie approx. 500ml in size.
• Almond & Peanut Butter Cacao Granola bag x400g (13x 30g servings) €8.00.
A bag of our own homemade granola! Made with love using oats, our house cacao peanut butter, chopped almonds, cacao powder, coocnut oil & sweetened naturally with raw, organic coconut sugar. Our granola is made up of 10% fibre and 15% protein!
• Carob, Hazelnut & Superseed Granola bag x400g (13x 30g servings) €8.00.
A bag of delicious house granola made with oats, carob powder, our homemade hazelnut butter, organic coconut sugar & coconut oil with pieces of hazelnuts, chia seeds & pepitas.
• KETO Spirulina & Coconut Superseed 'Granola' bag x300g (10x 30g servings) €8.00.
The latest addition on our menu! A bag of delicious home made grain free 'granola' made with flax seeds, chia seeds, poppy seeds, pumpkin seeds, coconut, sunflower seeds, hemp seeds coated in coconut oil and our delicious cinnamon & walnut butter with a sprinkle of spirulina .
Snacks:
• NVKED Energy Balls €5.80
A bag of 5 energy balls with approximately 130 calories and 3.5 grams of protein per ball.
• NVKED Protein Bars €8.00
A bag of 5 NVKED protein bars containing approximately 200 calories and 10g of protein each .
Meals:
Want to add extra meals for the weekends or the longer days to your plan? Now you can! Any extra meals you add to your plans will cost €6 per meal.
• Vegan Mixed Berry Frozen Mini Smoothie Bowl €4.75
A superfood frozen smoothie bowl containing around 200 calories for breakfast - smoothie approx. 500ml in size.
• Almond & Peanut Butter Cacao Granola bag x400g (13x 30g servings) €8.00.
A bag of our own homemade granola! Made with love using oats, our house cacao peanut butter, chopped almonds, cacao powder, coocnut oil & sweetened naturally with raw, organic coconut sugar. Our granola is made up of 10% fibre and 15% protein!
• Carob, Hazelnut & Superseed Granola bag x400g (13x 30g servings) €8.00.
A bag of delicious house granola made with oats, carob powder, our homemade hazelnut butter, organic coconut sugar & coconut oil with pieces of hazelnuts, chia seeds & pepitas.
• KETO Spirulina & Coconut Superseed 'Granola' bag x300g (10x 30g servings) €8.00.
The latest addition on our menu! A bag of delicious home made grain free 'granola' made with flax seeds, chia seeds, poppy seeds, pumpkin seeds, coconut, sunflower seeds, hemp seeds coated in coconut oil and our delicious cinnamon & walnut butter with a sprinkle of spirulina .
Snacks:
• NVKED Energy Balls €5.80
A bag of 5 energy balls with approximately 130 calories and 3.5 grams of protein per ball.
• NVKED Protein Bars €8.00
A bag of 5 NVKED protein bars containing approximately 200 calories and 10g of protein each .
Meals:
Want to add extra meals for the weekends or the longer days to your plan? Now you can! Any extra meals you add to your plans will cost €6 per meal.
the 2-Day detox.
A raw vegan 2-day detox cleanse aimed at aiding natural flushing out of toxins from the body whilst still supplying the necessary nutrients. This two day cleanse also provides a boost to anyone stuck on a weight plateau and gives a kick start to anyone going on a weight loss plan. This plan can be incorporated into all of our other meal plans to help obtain even further calorie deficit whilst not denying your body of the nutrients it needs. On the raw cleanse, all the food you will eat for both days is delivered straight to your door. The plan contains approximately 1,200 calories for each day. Kindly note that this detox cleanse is done only every two weeks.
Day 1:
Breakfast: Very Berry Smoothie Bowl.
A raw smoothie bowl made from mixed berries, citrus, nutty milks, desiccated
coconut and chia seeds.
Snack: NVKED Energy Balls
3 of our most loved raw items - energy balls. Keeps you full and going for the whole
morning whilst providing over 10g of protein!
Lunch: Fruit & Nut Salad
An salad box of seasonal fruit, salad leaves, dried fruit, raw granola, mixed nuts and
seeds for that kick of healthy fats & protein.
Snack: Fruit Salad* + NVKED Protein Bar
A portion of fruit to graze on during the day and a raw NVKED protein bar for
that sweet, protein boost with another 10g of protein!
Dinner: Cheezy Stuffed Eggplant Boat with Raw Bolognese
An eggplant boat stuffed with a cheezy raw bolognese made using:
sundried & fresh tomatoes, organic gmo free soy, mixed seeds, nutritional yeast and mixed spices.
Day 2:
Breakfast: Fruit & Chia Golden Oatmeal
A bowl of Oats, Seasonal Fruit, Dried Fruit, Mixed Seeds & Nuts and a sprinkle of Raw Granola-
just add some non-dairy milk and let it sit overnight in the fridge!
Snack: Mixed Fruit* + NVKED Protein Bar
A mixed portion of seasonal fruit to keep you going through the morning and a protein bar
packed with 10g of plant based protein!
Lunch: Raw Pea and Cucumber Gazpacho
Peas, Cucumber, Mixed Herbs & Spices.
Snack: One Cheezecake Portion or One Raw Chocolate Portion!
1 portion of our cheezy raw vegan cakes or chocolate for that healthy indulgence!
Dinner: Raw Golden Coconut & Cauliflower Rice Bowl
A bowl of cauliflower rice, coconut milk, mixed seeds, tumeric powder, herbs & spices.
*Kindly note that both fruit salads are given in one large bowl to minimize plastic waste. The bowl contains two day's worth of fruit.
Breakfast: Very Berry Smoothie Bowl.
A raw smoothie bowl made from mixed berries, citrus, nutty milks, desiccated
coconut and chia seeds.
Snack: NVKED Energy Balls
3 of our most loved raw items - energy balls. Keeps you full and going for the whole
morning whilst providing over 10g of protein!
Lunch: Fruit & Nut Salad
An salad box of seasonal fruit, salad leaves, dried fruit, raw granola, mixed nuts and
seeds for that kick of healthy fats & protein.
Snack: Fruit Salad* + NVKED Protein Bar
A portion of fruit to graze on during the day and a raw NVKED protein bar for
that sweet, protein boost with another 10g of protein!
Dinner: Cheezy Stuffed Eggplant Boat with Raw Bolognese
An eggplant boat stuffed with a cheezy raw bolognese made using:
sundried & fresh tomatoes, organic gmo free soy, mixed seeds, nutritional yeast and mixed spices.
Day 2:
Breakfast: Fruit & Chia Golden Oatmeal
A bowl of Oats, Seasonal Fruit, Dried Fruit, Mixed Seeds & Nuts and a sprinkle of Raw Granola-
just add some non-dairy milk and let it sit overnight in the fridge!
Snack: Mixed Fruit* + NVKED Protein Bar
A mixed portion of seasonal fruit to keep you going through the morning and a protein bar
packed with 10g of plant based protein!
Lunch: Raw Pea and Cucumber Gazpacho
Peas, Cucumber, Mixed Herbs & Spices.
Snack: One Cheezecake Portion or One Raw Chocolate Portion!
1 portion of our cheezy raw vegan cakes or chocolate for that healthy indulgence!
Dinner: Raw Golden Coconut & Cauliflower Rice Bowl
A bowl of cauliflower rice, coconut milk, mixed seeds, tumeric powder, herbs & spices.
*Kindly note that both fruit salads are given in one large bowl to minimize plastic waste. The bowl contains two day's worth of fruit.
The price for the entire cleanse (2 breakfasts, 2 lunches, 2 dinners and 4 snacks) is €49.00 and comes with free delivery all around Malta and free monthly Gozo deliveries. Cleanses are done in alternating weeks, twice a month!
Disclaimer: NVKED makes every attempt to identify ingredients that may cause allergic reactions for those individuals with food allergies, however, all items produced at NVKED are produced in a factory in which all allergens are used, thus one cannot guarantee a 100% allergy-free product. Before trying any of our meal plans we strongly suggest a consultation with your doctor. NVKED will not be held liable for any adverse reactions to food consumed or other items an individual may come into contact with whilst eating any of our meals or itemized food sources.