fuel & flow meal prep delivery
menu
pick 1 from each of the 3 colors.
every meal is $35, always.
your meals
- protein
- starch
- vegetable
choose a protein, a starch and a vegetable.
you pay securely on Wix's checkout. Up to 12 meals per online order. allergies or dietary needs? message us on WhatsApp before you order.
meal prep in nassau, made simple
Fuel & Flow meal prep is a build-your-own meal service from Fuel & Flow Pilates in Nassau, Bahamas. Choose one protein, one starch and one vegetable, and every meal is $35, always. With 6 proteins, 5 starches and 5 vegetables, there are 150 ways to build a meal, so no two weeks have to taste the same.
Order for yourself, your team or your celebration. Weekly meal prep, milestone celebrations, corporate catering and holiday catering all use the same menu and the same $35 price.
pick one of each color
One protein, one starch and one vegetable. The colors on the menu show you the three groups.
add your meals
Build as many meals as you need, each with its own choices. An online order holds up to 12.
pay securely
Check out safely on Wix. Fuel & Flow receives your order with every meal's choices.
weekly meal prep
Meals for your week, built your way, one protein, one starch and one vegetable at a time.
milestone celebrations
Birthdays, achievements and gatherings: build a $35 meal for each guest.
corporate catering
Feed your team from the same menu at the same $35 per meal. Choose corporate catering when you order.
christmas and holiday catering
Holiday meals from the same menu at the same price. Choose Christmas catering when you order.
what is on the menu
Proteins: baked pork tenderloin, baked chicken, beef chuck roast, snapper in tomato sauce, grilled salmon and turkey.
Starches: veggie rice with turmeric, mashed sweet potatoes, wild rice with almonds, roasted potatoes and brown rice.
Vegetables: cabbage, garden salad, cauliflower & broccoli, baby spinach and beets salad.
bigger order, a celebration or dietary needs? message us and we'll take care of you.
Meal prep and catering questions
How much does a Fuel & Flow meal cost?
Every meal is $35. A meal is one protein, one starch and one vegetable, and the price is always $35 in total, whichever you choose.
What is included in a $35 meal?
One protein, one starch and one vegetable from the Fuel & Flow menu, built the way you like.
What proteins can I choose?
There are 6 proteins: baked pork tenderloin, baked chicken, beef chuck roast, snapper in tomato sauce, grilled salmon and turkey.
What starches and vegetables can I choose?
Starches: veggie rice with turmeric, mashed sweet potatoes, wild rice with almonds, roasted potatoes and brown rice. Vegetables: cabbage, garden salad, cauliflower & broccoli, baby spinach and beets salad.
How many different meals can I make?
150 different combinations: 6 proteins, 5 starches and 5 vegetables.
Can I order different meals in one order?
Yes. Build each meal on its own, add it to your order, then build the next. An online order holds up to 12 meals.
How do I order meal prep in Nassau?
Pick one protein, one starch and one vegetable, add the meal, repeat for each meal you need, then check out securely on this page. Fuel & Flow gets your order with each meal's choices.
Do you cater for corporate events and teams?
Yes. Corporate catering uses the same menu at the same $35 per meal. Choose corporate catering when you order. For more than 12 meals, message us on WhatsApp at (242) 428 5064.
Do you offer Christmas and holiday catering?
Yes. Christmas and holiday catering uses the same menu at $35 per meal. Choose Christmas catering when you order.
Do you cater milestone celebrations like birthdays?
Yes. Fuel & Flow offers milestone, corporate and holiday catering. Build a $35 meal for each guest, or message us on WhatsApp at (242) 428 5064 for a bigger celebration.
Do you deliver?
Fuel & Flow offers meal prep delivery. Add your address at checkout. For delivery days, areas and fees, message us on WhatsApp at (242) 428 5064 and we'll confirm them for your address.
What if I have allergies or dietary needs?
Message us on WhatsApp at (242) 428 5064 before you order, tell us what you need, and we'll tell you what we can do.
Who is Fuel & Flow?
Fuel & Flow Pilates is a Pilates studio in Nassau, Bahamas, with classes, Pilates brunches and events. The studio is at ROOTZ Kava and Tea House, Elizabeth on Bay, Nassau.
Do I need to be a Fuel & Flow member to order meals?
No. Anyone can order from this page. Members can also order from the Meals tab in their Member Lounge.
How do I pay?
You pay securely at Wix's checkout when you place your order.