Spud

Spud

We are proud to have Spud Online as part of our white label meal program. When you visit their ‘ready to eat’ meal section online, you will find our delicious menu items below labelled with their gorgeous ‘Be Fresh’ custom branding.
Enjoy Enjoy Enjoy and Bon Apetit! 🙂

Spud Menu

Bowls

  • PALEO SALMON CAKE

    Paleo wild ocean wise salmon cake with fresh citrus, chia, basil, celery, pepper and herbs, over coconut yam mash with vegan tartar sauce, asparagus & fresh lemon.

    calories 545 / protein 26g / carbs 54g / fat 25g / fiber 7g

    Paleo wild ocean wise salmon cake with fresh citrus, chia, basil, celery, pepper and herbs, over coconut yam mash with vegan tartar sauce, asparagus & fresh lemon. calories 545 / protein 26g / carbs 54g / fat 25g / fiber 7g

  • KETO DIJON SALMON

    Wild ocean wise salmon served over zucchini, red onion & red bell pepper with tangy mustard sauce (whole grain mustard, olive oil, dijon mustard, tarragon, filtered water, salt, pepper, honey), herbs & spices.

    calories 401 / protein 27g / carbs 17g / fat 25g / fiber 4g

    Wild ocean wise salmon served over zucchini, red onion & red bell pepper with tangy mustard sauce (whole grain mustard, olive oil, dijon mustard, tarragon, filtered water, salt, pepper, honey), herbs & spices. calories 401 / protein 27g / carbs 17g / fat 25g / fiber 4g

  • CHICKEN BRUSCHETTA RICE BOWL

    Herb rubbed chicken breast tossed with Roma tomatoes, black olives, kale, sun dried tomatoes, sun-dried tomato sauce (tomato paste, garlic, sun dried tomatoes, onion, mustard powder, parsley, lemon juice, cider vinegar, soy, herbs & spices) brown jasmine rice, herbs & spices.

    calories 584 / protein 37g / carbs 55g / fat 24g / fiber 4g

    Herb rubbed chicken breast tossed with Roma tomatoes, black olives, kale, sun dried tomatoes, sun-dried tomato sauce (tomato paste, garlic, sun dried tomatoes, onion, mustard powder, parsley, lemon juice, cider vinegar, soy, herbs & spices) brown jasmine rice, herbs & spices. calories 584 / protein 37g / carbs 55g / fat 24g / fiber 4g

  • KETO CHEESY BAKED CHICKEN

    Juicy chicken breast baked with cream cheese & cheddar over grilled zucchini, red bell pepper, mushrooms, red onion, herbs & spices

    calories 410 / protein 37g / carbs 16g / fat 22g / fiber 4g

    Juicy chicken breast baked with cream cheese & cheddar over grilled zucchini, red bell pepper, mushrooms, red onion, herbs & spices calories 410 / protein 37g / carbs 16g / fat 22g / fiber 4g

  • BLACKENED CHICKEN!

    Blackened chicken breast (chili powder, garlic, cayenne, Italian seasonings, black pepper, celery salt, olive oil, paprika) over herb roasted golden potato wedges with grilled zucchini and fresh salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, ground chipotle)

    calories 403 / protein 35g / carbs 41g / fat 11g / fiber 6g

    Blackened chicken breast (chili powder, garlic, cayenne, Italian seasonings, black pepper, celery salt, olive oil, paprika) over herb roasted golden potato wedges with grilled zucchini and fresh salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, ground chipotle) calories 403 / protein 35g / carbs 41g […]

  • KETO PESTO CHICKEN!
    KETO PESTO CHICKEN

    Grilled chicken breast served over roasted zucchini & steamed carrots with green walnut pesto (walnuts, lemon juice, spinach, garlic, basil, coconut water, olive oil, herbs & spices)

    calories 406 / protein 36g / carbs 18g / fat 20g / fiber 6g

    Grilled chicken breast served over roasted zucchini & steamed carrots with green walnut pesto (walnuts, lemon juice, spinach, garlic, basil, coconut water, olive oil, herbs & spices) calories 406 / protein 36g / carbs 18g / fat 20g / fiber 6g

  • VEGAN BUFFALO RICE BOWL!
    VEGAN BUFFALO RICE BOWL

    Fibrous black beans, crisp cauliflower florets, Dino kale & corn tossed in our spicy vegan buffalo sauce with brown jasmine rice & our creamy vegan cashew cream

    calories 414 / protein 15g / carbs 57g / fat 14g / fiber 9g

    Fibrous black beans, crisp cauliflower florets, Dino kale & corn tossed in our spicy vegan buffalo sauce with brown jasmine rice & our creamy vegan cashew cream calories 414 / protein 15g / carbs 57g / fat 14g / fiber 9g

Chicken Bites

  • KETO ALMOND CHICKEN BITES

    Chicken breast, almond meal, Italian seasonings, eggs, salt black pepper, goat cheese puree (banana peppers, goat cheese, dill, coconut milk), herbs & spices.

    calories 422 / protein 40g / carbs 7g / fat 26g / fiber 3g

    Chicken breast, almond meal, Italian seasonings, eggs, salt black pepper, goat cheese puree (banana peppers, goat cheese, dill, coconut milk), herbs & spices. calories 422 / protein 40g / carbs 7g / fat 26g / fiber 3g

  • PALEO COCONUT CHICKEN BITES

    Chicken breast, shredded coconut, black sesame seeds, garlic, dried mustard, paprika, cayenne pepper, coconut milk, avocado goddess sauce (avocado, tahini, garlic, apple cider vinegar, lemon juice, olive oil, basil, parsley, green onion, spinach, salt, pepper, cayenne pepper, maple syrup, coconut water), herbs & spices.

    calories 515 / protein 29g / carbs 21g / fat 35g / fiber 9g

    Chicken breast, shredded coconut, black sesame seeds, garlic, dried mustard, paprika, cayenne pepper, coconut milk, avocado goddess sauce (avocado, tahini, garlic, apple cider vinegar, lemon juice, olive oil, basil, parsley, green onion, spinach, salt, pepper, cayenne pepper, maple syrup, coconut water), herbs & spices. calories 515 / protein 29g / carbs 21g / fat 35g […]

Desserts

  • GF SALTED PRETZEL PIE

    Savoury peanut butter & maple pretzel crust (organic peanut puree, maple syrup, organic coconut oil, gluten free pretzels) filled with silky coconut milk & melted dark chocolate, topped with salted pretzel crumble.

    calories 483 / protein 6g / carbs 45g / fat 31g fiber 4g

    Savoury peanut butter & maple pretzel crust (organic peanut puree, maple syrup, organic coconut oil, gluten free pretzels) filled with silky coconut milk & melted dark chocolate, topped with salted pretzel crumble. calories 483 / protein 6g / carbs 45g / fat 31g fiber 4g

  • DARK CHOCOLATE GINGER PISTACHIO TART

    Rich dark chocolate melted with coconut milk, house made ginger reduction (ginger, organic raw coconut sugar, filtered water) & vanilla folded inside our nutty ginger snap oat crust (organic coconut oil, oats, maple syrup, molasses, almonds, cashews, salt, cinnamon, ginger), topped with cinnamon spiced pistachios.

    calories 361 / protein 8g / carbs 35g / fat 21g fiber 5g

    Rich dark chocolate melted with coconut milk, house made ginger reduction (ginger, organic raw coconut sugar, filtered water) & vanilla folded inside our nutty ginger snap oat crust (organic coconut oil, oats, maple syrup, molasses, almonds, cashews, salt, cinnamon, ginger), topped with cinnamon spiced pistachios. calories 361 / protein 8g / carbs 35g / fat […]

  • RAW CARROT CAKE
    Raw Carrot Cake | Dessert | Vegan | 2 Guys with Knives

    Organic carrots pulsed with Medjool dates, walnuts, shredded coconut, raisins and your favourite carrot cake spices into our delicious raw carrot cake base, topped with our decadent cashew-vanilla frosting (cashews, coconut oil, honey, vanilla, lemon, salt).

    calories 445 / protein 9g / carbs 46g / fat 25g fiber 7g

    Organic carrots pulsed with Medjool dates, walnuts, shredded coconut, raisins and your favourite carrot cake spices into our delicious raw carrot cake base, topped with our decadent cashew-vanilla frosting (cashews, coconut oil, honey, vanilla, lemon, salt). calories 445 / protein 9g / carbs 46g / fat 25g fiber 7g

  • RAW VEGAN RASPBERRY & DARK CHOCOLAGE PIE

    Rich dark chocolate melted & pureed with juicy raspberries, coconut milk & vanilla folded inside yummy raw nut crust (shredded coconut, oats, organic peanut puree, maple syrup, dried cranberries) topped with dark chocolate drizzle & dried fruit & nut medley (peanuts, dried cranberries, shredded coconut).

    calories 449 / protein 11g / carbs 45g / fat 25g fiber 11g

    Rich dark chocolate melted & pureed with juicy raspberries, coconut milk & vanilla folded inside yummy raw nut crust (shredded coconut, oats, organic peanut puree, maple syrup, dried cranberries) topped with dark chocolate drizzle & dried fruit & nut medley (peanuts, dried cranberries, shredded coconut). calories 449 / protein 11g / carbs 45g / fat […]

  • VEGAN LEMON MOUSSE PIE

    Deliciously zesty raw lemon mousse pie – fresh lemon whipped together with hearty cashews, coconut water, vanilla, coconut oil, turmeric & agave, folded inside our raw nut crust of toasted almonds, cashews, coconut & raisins, topped with dark chocolate drizzle & fresh lemon zest.

    calories 397 / protein 10g / carbs 33g / fat 25g / fiber 5g

    Deliciously zesty raw lemon mousse pie – fresh lemon whipped together with hearty cashews, coconut water, vanilla, coconut oil, turmeric & agave, folded inside our raw nut crust of toasted almonds, cashews, coconut & raisins, topped with dark chocolate drizzle & fresh lemon zest. calories 397 / protein 10g / carbs 33g / fat 25g […]

  • VEGAN CHOCOLATE MACAROON PIE

    Raw & Vegan Chocolate Macaroon Pie – delicious flourless coconut cocoa crust filled with a decadent combination of rich dark chocolate swirled with vanilla coconut cream clouds.

    calories 322 / protein 4g / carbs 36g / fat 18g / fiber 10g

    Raw & Vegan Chocolate Macaroon Pie – delicious flourless coconut cocoa crust filled with a decadent combination of rich dark chocolate swirled with vanilla coconut cream clouds. calories 322 / protein 4g / carbs 36g / fat 18g / fiber 10g

  • HAZELNUT “CHEESE” CAKE

    Dairy free chocolate hazelnut “cheesecake” – raw hazelnuts & cashews pureed with organic cocoa powder, organic almond milk, honey, vanilla & coconut oil, folded inside of our raw nut crust and topped with strawberry cashew cream and dark chocolate.

    calories 587 / protein 15g / carbs 53g / fat 35g fiber 6g

    Dairy free chocolate hazelnut “cheesecake” – raw hazelnuts & cashews pureed with organic cocoa powder, organic almond milk, honey, vanilla & coconut oil, folded inside of our raw nut crust and topped with strawberry cashew cream and dark chocolate. calories 587 / protein 15g / carbs 53g / fat 35g fiber 6g

  • RAW VEGAN TIRAMISU

    Energizing java crust (raw pecans, dates, shredded coconut, coffee, organic coconut oil, ground flax), topped with silky piped clouds of creamy cashew mousse (cashews, dairy free yoghurt, vanilla, organic agave, lemon juice, raw organic cocoa powder).

    calories 383 / protein 10g / carbs 43g / fat 19g / fiber 8g

    Energizing java crust (raw pecans, dates, shredded coconut, coffee, organic coconut oil, ground flax), topped with silky piped clouds of creamy cashew mousse (cashews, dairy free yoghurt, vanilla, organic agave, lemon juice, raw organic cocoa powder). calories 383 / protein 10g / carbs 43g / fat 19g / fiber 8g

  • DECONSTRUCTED PEANUT BUTTER CUP

    Silky natural peanut butter whipped together with raw coconut sugar, almond milk, soy & vanilla, layered over our raw pecan cocoa crumble crust and topped with melted dark chocolate.

    calories 253 / protein 10g / carbs 15g / fat 17g fiber 4g

    Silky natural peanut butter whipped together with raw coconut sugar, almond milk, soy & vanilla, layered over our raw pecan cocoa crumble crust and topped with melted dark chocolate. calories 253 / protein 10g / carbs 15g / fat 17g fiber 4g

Salad

  • VEGAN TOFU “PAD THAI” SALAD

    Peanut crusted organic tofu over mandolin zucchini & carrot with green onion, purple cabbage & parsley with delicious tahini almond butter sauce (tahini, almond butter, coconut milk, gluten free tamari, maple syrup, lemon, garlic, ginger, sriracha, herbs)

    calories 359 / protein 18g / carbs 29g / fat 19g / fibre 8g

    Peanut crusted organic tofu over mandolin zucchini & carrot with green onion, purple cabbage & parsley with delicious tahini almond butter sauce (tahini, almond butter, coconut milk, gluten free tamari, maple syrup, lemon, garlic, ginger, sriracha, herbs) calories 359 / protein 18g / carbs 29g / fat 19g / fibre 8g

  • CHICKEN CAESAR SALAD BOWL!

    Grilled chicken breast tossed with crisp lettuce greens, chickpea croutons and our deliciously dairy free caesar dressing (red wine vinegar, Worcestershire sauce, lemon juice, garlic, dijon, soft tofu, salt, black pepper, nutritional yeast, olive oil, herbs & spices)

    calories 316 / protein 40g / carbs 12g / fat 12g / fiber 4g

    Grilled chicken breast tossed with crisp lettuce greens, chickpea croutons and our deliciously dairy free caesar dressing (red wine vinegar, Worcestershire sauce, lemon juice, garlic, dijon, soft tofu, salt, black pepper, nutritional yeast, olive oil, herbs & spices) calories 316 / protein 40g / carbs 12g / fat 12g / fiber 4g

Snack Boxes

  • PALEO SNACK BOX

    Paleo eats on the go! Juicy grapes, apple wedges, toasted cashews, raw almonds & delicious paleo power loaf (sweet potatoes, coconut milk, vegan butter, carrots, apple, shredded coconut, raisins, dates, walnuts, almond flour, maple syrup, cinnamon, nutmeg, baking powder, egg, dark chocolate).

    calories 619 / protein 22g / carbs 45g / fat 39g fiber 10g

    Paleo eats on the go! Juicy grapes, apple wedges, toasted cashews, raw almonds & delicious paleo power loaf (sweet potatoes, coconut milk, vegan butter, carrots, apple, shredded coconut, raisins, dates, walnuts, almond flour, maple syrup, cinnamon, nutmeg, baking powder, egg, dark chocolate). calories 619 / protein 22g / carbs 45g / fat 39g fiber 10g

  • ANYTIME SNACK BOX

    Snack attack done right! Baba ghanoush (eggplant, olive oil, tahini, garlic, lemon juice, cumin, chili powder, salt, pepper), marinated feta, kalamata olives, red bell pepper & cucumber.

    calories 294 / protein 7g / carbs 17g / fat 22g fiber 5g

    Snack attack done right! Baba ghanoush (eggplant, olive oil, tahini, garlic, lemon juice, cumin, chili powder, salt, pepper), marinated feta, kalamata olives, red bell pepper & cucumber. calories 294 / protein 7g / carbs 17g / fat 22g fiber 5g

  • PROTEIN SNACKER

    Your protein fix on the go! Juicy Greek spiced chicken with crunchy veggie sticks, grape tomatoes & vegan tzatziki dipping sauce (garlic, cucumber, pickles, dill, vegan mayo, salt, black pepper). 26g of protein!

    calories 248 / protein 26g / carbs 9g / fat 12g fiber 2g

    Your protein fix on the go! Juicy Greek spiced chicken with crunchy veggie sticks, grape tomatoes & vegan tzatziki dipping sauce (garlic, cucumber, pickles, dill, vegan mayo, salt, black pepper). 26g of protein! calories 248 / protein 26g / carbs 9g / fat 12g fiber 2g

  • MORNING ESSENTIALS

    Hit the ground running with our combo breaky pack of mini cranberry orange protein muffins (bananas, free range eggs, almond butter, coconut oil, vanilla, dates, organic coconut flour, cinnamon, baking soda, baking powder, dried cranberries, fresh cranberries, orange zest, freshly squeezed orange), cocoa-ginger-goji granola (oats, almonds, organic black chia, shredded coconut, ginger, raw cocoa, honey, coconut oil, vanilla, dark chocolate, organic dried goji berries), Greek yoghurt & a free range hard boiled egg.

    calories 370 / protein 19g / carbs 33g / fat 18g fiber 6g

    Hit the ground running with our combo breaky pack of mini cranberry orange protein muffins (bananas, free range eggs, almond butter, coconut oil, vanilla, dates, organic coconut flour, cinnamon, baking soda, baking powder, dried cranberries, fresh cranberries, orange zest, freshly squeezed orange), cocoa-ginger-goji granola (oats, almonds, organic black chia, shredded coconut, ginger, raw cocoa, honey, […]

Wraps

  • BREAKY WRAP!

    Free range egg tossed with baby kale, roasted golden potatoes, mozzarella cheese and house made salsa verde inside a delicious flour tortilla

    calories 351 / protein 16g / carbs 47g / fat 11g / fiber 6g

    Free range egg tossed with baby kale, roasted golden potatoes, mozzarella cheese and house made salsa verde inside a delicious flour tortilla calories 351 / protein 16g / carbs 47g / fat 11g / fiber 6g

  • SOUTHWEST CHICKEN WRAP!

    Baked chicken breast tossed with organic tricolour quinoa, black beans, corn, kale & house made spicy southwest sauce wrapped inside of a whole wheat tortilla

    calories 394 / protein 23g / carbs 53g / fat 10g / fiber 7g

    Baked chicken breast tossed with organic tricolour quinoa, black beans, corn, kale & house made spicy southwest sauce wrapped inside of a whole wheat tortilla calories 394 / protein 23g / carbs 53g / fat 10g / fiber 7g

  • ROSEMARY CHICKEN WRAP!

    Herb rubbed baked chicken tossed with roasted sweet potatoes, red bell peppers, organic spinach and our fresh rosemary aioli (rosemary, egg yolk, olive oil, dijon, lemon juice, herbs & spices) inside of a yummy spinach tortilla

    calories 370 / protein 20g / carbs 41g / fat 14g / fiber 4g

    Herb rubbed baked chicken tossed with roasted sweet potatoes, red bell peppers, organic spinach and our fresh rosemary aioli (rosemary, egg yolk, olive oil, dijon, lemon juice, herbs & spices) inside of a yummy spinach tortilla calories 370 / protein 20g / carbs 41g / fat 14g / fiber 4g

  • BBQ BEEF WRAP!

    Lean ground beef with brown jasmine rice, roasted corn, feta cheese and our chipotle bbq sauce wrapped up in a tasty sun dried tomato tortilla

    calories 377 / protein 20g / carbs 54g / fat 9g / fiber 4g

    Lean ground beef with brown jasmine rice, roasted corn, feta cheese and our chipotle bbq sauce wrapped up in a tasty sun dried tomato tortilla calories 377 / protein 20g / carbs 54g / fat 9g / fiber 4g