TABLE by design
Meals designed for how you live
Explore what we offer
WELLNESS MEALS, by design
Meals designed to support overall health and how your body functions. Thoughtfully created to feel balanced, nourishing, and sustainable over time.
What it helps resolve: digestion, inflammation, internal stress
Digestive discomfort or bloating
Low fiber intake and poor gut health
Inflammation-related discomfort
Heavy, sluggish feeling after meals
Blood sugar spikes and crashes
Excess sodium or overly processed foods
Nutrient deficiencies from unbalanced eating
Feeling weighed down or low energy
Poor overall dietary quality
Need for cleaner, more supportive nutrition
Supports needs like:
Irritable Bowel Syndrome (IBS)
Low FODMAP diet
Bloating and digestive discomfort
Food sensitivities and intolerances
Inflammation-related symptoms
Blood sugar instability
Heart health support
Clean eating reset
EXAMPLE MENUS
EXAMPLE PLAN 1
Breakfast
Avocado Toast Plate
Whole grain toast • Soft egg • Cherry tomatoes • Olive oil
Dinner
Orange Rosemary Chicken
Steamed green beans • Quinoa • Citrus herb drizzle
**Focus: clean protein, fiber-rich, low sodium support, heart health, balanced nutrition
EXAMPLE PLAN 2
Breakfast
Greek Yogurt Bowl
Fresh berries • Honey drizzle • Chia seeds • Almonds
Dinner
Lemon Herb Salmon
Roasted carrots • Baby spinach salad with blackberries & feta
**Focus: anti-inflammatory, heart health, balanced fats
All meals can be tailored to specific dietary needs including low sodium, gluten-free, dairy-free, and anti-inflammatory.
Wellness meals, by design
LIFESTYLE MEALS, by design
Meals designed to fit the way you choose to eat—bringing flexibility, balance, and ease to everyday meals.
What it helps resolve: imbalance, overwhelm, inconsistency
Irregular eating habits
Overly restrictive or unsustainable diets
Decision fatigue around meals
Lack of routine or structure
Feeling “off balance” with food
Skipping meals or overcompensating later
Difficulty maintaining consistency
Meals that don’t fit real-life schedules
Overthinking food choices
Disconnect between intention and behavior
Supports needs like:
General healthy eating (non-restrictive)
Plant-based diet
Mediterranean diet
Vegan diet
Vegetarian diet
Keto diet
Paleo diet
Flexible low-carb or balanced eating
Weight maintenance (without strict dieting)
Busy schedules / inconsistent routines
Reducing reliance on processed foods
Building sustainable habits
EXAMPLE MENUS
EXAMPLE PLAN 1
Breakfast
Chia Pudding Bowl
Coconut milk • Fresh berries • Toasted coconut • Almonds
Dinner
Fish Tacos (Cod)
Roasted corn couscous • Citrus slaw
**Focus: flexible, balanced, fresh ingredients, everyday enjoyment
EXAMPLE PLAN 2
Breakfast
Green Smoothie Bowl
Spinach • Banana • Almond butter • Granola
Dinner
Mediterranean Wrap Plate
Hummus • Cucumber salad • Warm flatbread
**Focus: plant-forward, light, balanced, lifestyle flexibility
Meals can be adapted to vegan, vegetarian, low-carb, and other lifestyle preferences.
lifestyle meals, by design
FITNESS MEALS, by design
Meals built to support strength, recovery, and sustained energy. Designed to bring structure and consistency to how you fuel your body.
What it helps resolve: output, fatigue, inconsistency
Low or inconsistent energy levels
Midday crashes and burnout
Slow recovery after workouts
Muscle fatigue and soreness
Lack of stamina or endurance
Brain fog during high-output work
Under-fueling or poor nutrient timing
Plateaus in strength or performance
Dehydration or electrolyte imbalance
Supports needs like:
Athletic performance and training
Muscle building and recovery
High-protein nutrition needs
High-protein diet
Macronutrient tracking (macro-focused eating)
Energy optimization for workouts
Reducing fatigue and burnout
Structured fueling routines
EXAMPLE MENUS
EXAMPLE PLAN 1
Breakfast
Protein Oat Bowl
Oats • Banana • Almond butter • Chia seeds
Dinner
Grilled Flank Steak Plate
Cilantro rice • Roasted green beans • Chimichurri
**Focus: high-protein, sustained energy, muscle support, balanced nutrition
EXAMPLE PLAN 2
Breakfast
Egg & Avocado Plate
Soft eggs • Avocado • Whole grain toast
Dinner
Shawarma Chicken Skewers
Cilantro rice • Hummus with olive oil & parsley
**Focus: protein-forward, balanced fuel, recovery support, steady energy
Meals can be tailored to specific macro targets, training goals, and dietary preferences.
fitness meals, by design
Who
we are
We believe eating well shouldn’t feel complicated.
Table by Design was built to bring structure and intention to everyday meals—whether you're focused on health, performance, or simply finding a way of eating that works for your life.
Each meal is designed with purpose, so you spend less time planning and more time living.
Contact Us
Interested in working together? Fill out some info and we will be in touch shortly. We can’t wait to hear from you!