How Our Meal Prep Service Packs So Much Flavor Into 500 Calories

When you take a look what Just 4 You Meals offers, you’ll notice that we give you a rundown of four basic bits of nutritional information: calories, fat, net carbs, and protein. These are the four statistics that many of our customers are most interested in knowing. Maybe they’re on a low-carb diet, or they need meal prep for training and are mostly focused on the protein (and the extra protein!) that our meals offer. Still others are looking for a meal prep service for weight loss and are looking at calories exclusively.

Today we’re going to look at this last one: calories. Reducing calories is one of the most surefire ways to lose weight, so we make sure to keep everything that we offer here at our healthy meal prep delivery below 500 calories. Since most Americans eat more than 1,000 calories in each meal, simply sticking with the meals from Just 4 You Meals will go a long way to weight loss.

But we all know that people won’t eat our meals if they don’t taste good! In order to grow our business, we have to bring people back again and again, and that means making sure our meals are low in calories and extremely flavorful. How do we do it?

Strong Ingredients

Sometimes using ingredients that have a strong taste can give the needed flavor. Take feta cheese, for instance. Feta has one of the boldest tastes in cheese that you’ll find at the average grocery store, so it can add a lot of flavor to many meals. When you eat feta, you know it! But feta also has fewer calories and less fat than most other cheeses, and contains good stuff like phosphorus, calcium, and B vitamins. In fact, it often makes the list of healthiest cheeses out there.

Vinegar is another ingredient that really has a lot of flavor, even though you don’t have to use much. Our margherita chicken is a great example of a meal that tastes great but still keeps the calorie count low (290 calories low, in fact). We also use wine (aka proto-vinegar!) to add strong flavors to some recipes like our Swedish turkey meatballs.


The key is to use ingredients that aren’t necessarily low in calories, but ones that you don’t have to use much of to make a big impression in the meal. It doesn’t take many calories of garlic in order to make broccoli taste good to just about anyone.

Use Fresh Ingredients

If you go to your spice rack right now and take a bit of dried basil, you’ll probably notice that it just doesn’t have the wonderful taste of fresh basil. Unfortunately, dehydration doesn’t necessarily concentrate the flavor of spices, and the amount of time dried spices spend on the shelf — and in shipping and storage — often dulls their flavor.


Fresh ingredients are often the way to go when cooking, even if using other forms would be easier. It also allows us to control other aspects of the meal, such as salt and fat content.

Basically, we’ll use whatever gives us the best flavor and lets our local meal prep company get the healthiest meal possible.

Combining Ingredients

It’s important to remember that we’re not just grabbing a bunch of ingredients and tossing them into a box. Chef Dave Nicoletta is truly an experienced chef and knows how to combine ingredients in order to make the flavors pop as much as possible. Since we’re using so few ingredients in each meal, it’s important to have someone who knows what they’re doing in the kitchen and eke out every last bit of flavor from each ingredient.


Chef Dave owns five food establishments: Giannos Stone Oven, Giada's Trattoria, Woodfired Catering & Special Events, G Mobile Italian Kitchen, and, of course, Just 4 You Meals. Trust us, he knows how to combine ingredients in order to deliver a tasty meal!

Are You Ready To Get Some Tasty Gourmet Meals Delivered?

In the end, it’s important to remember that calories do not equal taste. You can eat a cheap candy bar that just tastes “okay” and has a lot of calories, but the low-quality ingredients probably won’t make it worth it. On the other hand, something can be low in calories and have a great taste, simply because the quality wasn’t compromised.


It’s our goal to help people with their goals shaping their bodies, whether it’s weight loss, muscle building, or training for a specific sport. Nutrition can play a big part toward that goal, which is why we started Just For You Meals. We know — from personal experience — that it’s not always easy to eat healthy, so we want to make it as easy as possible for our customers. We serve the Winston-Salem area, including Greensboro, High Point, Burlington, and Clemmons, and look forward to helping you with your goals. Check out our menu and find your new favorite breakfasts, lunches, and dinners from our healthy meal prep service!


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