I.Prep

Always nice to be appreciated !
Thanks Amber ! Keeping fighters on track!

Such a great idea !

Calling all musicians, actors, dancers, and all performing artists! An exclusive November deal awaits you. Secure your 4-hour time slot anytime between 9 am to 10 pm to rehearse in our Mary Irwin Theatre - a cutting-edge venue. All this for just $300, including tech. Don't miss out on this chance to level up and perfect your performance. Contact [email protected] to book a spot.

Hurry, this offer won't last! Dates are filling up quickly, and this exclusive deal is valid for November only. More information on the Mary Irwin Theatre at https://rotarycentreforthearts.com/facility-rentals/mary-irwin-theatre/

Happy Earth Day !

Eco friendly compostable containers for 3 years now ! We don’t wait to do what is right for the planet !

Check out this week menu !

Hand selected ingredients!

Check out these tasty treats along with our full menu of Breakfast Lunches Dinners and salads!

Menu item preview !
Chicken and Prawn fried rice !

These snacks are perfect with your afternoon coffee or a latenight craving!

COCONUT PROTEIN BITES Delicious two bite chocolate and coconut crusted protein snacks(8). Ingredients: Dates, oatmeal, walnuts, orange juice, cocoa and coconut.

NEW ITEM .
Flavours on point and three proteins make this a instant classic!

New item ! Check out this Chinatown classic.

ASIAN HOT POT Chicken, Chinese sausage, prawns, basmati rice, mixed bell peppers, zucchini, carrots, bok choy, crispy onions in a spicy sesame soy sauce Calories 558 Fat 19 Carbs 45 Protein 43

Inspired by the classic Chinese fried rice...this a more deconstructed version but with all the same flavours.

CHICKEN AND PRAWN FRIED RICE Wok fired chicken and prawns and bok choy served along side a fried rice of egg, carrots, onions, celery, peas and cashews.

Hassleback chicken filled oven roasted tomato and melted cheese.

CHICKEN PARMESAN KETO MEAL Tenderized chicken breast breaded with Italian herbs, pork rinds, Topped with grated and Parmesan cheese. Served with a marinara sauce and grilled zucchini and peppers. CAL 576 FAT 22.92 CARBS 20 PROTEIN 51

Kung Pao ! With the weather changing this spicy little dish will warm you up!

KUNG PAO CHICKEN Sweet and spicy wok fried chicken with carrots, onion, celery, water chestnuts, red peppers, cashews served with side of basmati rice.

Question heard in lunch rooms ...Where did you get that ? Answer should always be i-prep.ca

BRUSCHETTA CHICKEN Pan seared chicken breast, topped with tomato onion fresh basil salsa topped with parmesan, lemon zest parsley served on basmati rice and green beans Calories 380.5 Fat 7.5 Carbs 35.4 Protein 44

This Korean BBQ sauce is the star of every meal. The pork and perfectly cooked egg noodle win for best supporting roles.

KOREAN BBQ PORK Korean style BBQ pork loin with a nest of egg noodles. Julienne peppers, mushrooms, carrots, cabbage, bean sprouts, pea shoots and 2 oz portion of cashews.

Slow cooked AAA Alberta sirloin. Its always so tender when its slow cooked for two hours.

GINGER BEEF GREENS Certified Angus Sirloin strips tossed in sweet soy sauce, long grain brown rice, bok choy, broccoli, snap peas and crispy onions. Calories 353.5 Fat 28.5 Carbs 32 Protein 36

Whats the best part of Chicken fingers ??? Um the homemade plum sauce? Yep 4 oz strong.

CHICKEN FINGERS Air fried seasoned and breaded whole chicken breast served with in house peach and plum chutney served with baked maple yams. Calories 430 Fat 5.2 Carbs 40 Protein 44

Lets have some real comfort food ! Enjoy life.

CHICKEN PARMESAN KETO MEAL Tenderized chicken breast breaded with Italian herbs, pork rinds, Topped with grated and Parmesan cheese. Served with a marinara sauce and grilled zucchini and peppers. CAL 576 FAT 22.92 CARBS 20 PROTEIN 51

Check out this weeks menu and order for next week!

Its back and so are we. This year old classic is on our first menu back from vacation.

ASIAN CHICKEN NOODLE BOWL Garlic chilli lime chicken and vermicelli noodles loaded with fresh carrots, onion, celery, peppers, yu choy, daikon, water chestnuts topped with fresh pea shoots, green onions and crushed peanuts,

We are open for orders !!! So we are starting with the fan faves.

FAJITA BEEF MEAL Fajita skillet fried AAA beef with sauteed peppers and onions served on black beans, roasted corn and rice. Topped with Tex Mex cheese, salsa and lime. Calories 600 Fat 20 Carbs 30 Protein 45

Vacation time !

i-Prep
will be closed until
August 28

Actual grab and go meal. No fork required! Our whole wheat wraps seals in this famous omelette served with our signature hot sauce And fresh fruit.

BURRITO FRITTATA WRAP Oven baked frittata with ground beef peppers onions and cheddar cheese in a whole wheat wrap. Side of i-Prep hot sauce and served with fresh cut fruit

They are back!!!!
Light and flavourful...enjoy while available!

KOREAN BBQ LETTUCE CUPS Korean BBQ chicken thighs with an Asian style mango cabbage, carrot,green onion and daikon slaw served with butter lettuce cups.(4)

Low carb and fat version of an old favourite. Spaghetti and meatballs. The sauce makes the meal a winner!

SPAGHETTI AND MEATBALLS KETO MEAL Ground turkey thigh meatballs in a roasted red pepper and tomato sauce served with zucchini noodles and topped with Parmesan cheese, lemon zest and parsley. CALORIES 283 Fat 13 CARBS 12.2 PROTEIN 28.7

Three proteins in this Jambalaya...say no more.

JAMBALAYA WITH BROAD NOODLE Chicken, Chorizo, prawns, rice noodles , mixed bell peppers, zucchini, onion, in a Cajun tomato sauce Calories 558 Fat 19 Carbs 45 Protein 43

Back in the humble beginnings

Ben is all stocked up with our recent menu.
Our beef is always
Canadian AAA inside round which is one of the leanest cuts.
And
Our Ground Turkey is always from free range birds and only use thigh meat.

This salad shows off with a crispy black bean patty packed with Mexican flavours.

BLACK BEAN BURGER AND MEXICAN SALAD Black bean veggie patty with ground oats, onions, peppers, and Tex Mex spices. Served on romaine lettuce, cabbage, peppers, corn, pickled red onion, salsa fresco and a side of low calorie avocado ranchera dressing.