Mountain Meals & Wellness Cafe

Mountain Meals & Wellness Cafe Nutrient dense meal delivery service
& wellness cafe. Specializing in alternative diets, gluten free, dairy free, soy free, & refined sugar free!

Located in the beautiful Wasatch mountains.

This week’s meals are ready to make your week a little easier. With back to school vibes swiftly approaching, some ready...
08/20/2026

This week’s meals are ready to make your week a little easier. With back to school vibes swiftly approaching, some ready made meals are just what you need, being gluten, dairy, refined sugar and seed oil free — because we CARE about good food being available to everyone!

Let us do the cooking while you focus on everything else. From nourishing breakfasts to ready-to-enjoy meals, MWK meal prep is made from real, nourishing ingredients.

✨ Order Wednesday–Sunday at 11 AM
🚚 Delivery every Monday
🥘 This week’s menu is now live!

Head to the link in our bio to see this week’s menu and place your order. Your future self will thank you!

08/19/2026

New week, new menu!

This week’s MWK lineup is packed with nourishing, ready-to-enjoy meals made with whole-food ingredients and the kind of food you actually want to come home to.

✨ Chicken Enchiladas Verdes
✨ Korean Beef Bowl
✨ Curry Shepherd’s Pie
✨ Green Goddess Bowl
✨ Southwest Chicken Salad
✨ Italian Chopped Salad
✨ Raspberry Cheesecake Overnight Oats
✨ Paleo Pancakes

Gluten-free, made from scratch, and free from seed oils—with plenty of protein, colourful vegetables, and satisfying whole-food ingredients.

Whether you’re feeding the family, stocking the fridge for a busy week, or simply want healthy meals without all the prep, we’ve got you covered. Check out the FULL menu online!

🛒 Order your meals through the link in our bio.
📦 Orders are open Wednesday–Sunday at 11 AM for Monday delivery.

Back-to-school season doesn’t have to mean living in the kitchen. 🎒 One of the simplest ways to make nourishing food eas...
08/19/2026

Back-to-school season doesn’t have to mean living in the kitchen. 🎒 One of the simplest ways to make nourishing food easier is to stock your kitchen before the week gets busy — with a few reliable staples in your pantry, prepared foods in your fridge and nourishing options waiting in the freezer.

You don’t need to make 14 different meals on Sunday. Instead, think about having the building blocks ready:

🥩 Protein
🥕 Prepared produce
🥣 Make-ahead breakfasts
🍲 Freezer meals
🍫 Easy snacks
🥑 Quality fats

And if you don’t have the time (or simply don’t want to spend your weekend meal prepping), that’s exactly what we’re here for.

MWK makes it easier to keep nourishing food on hand throughout the school week, from overnight oats and sea salt dark chocolate granola to home-style bone broth, prepared meals and grab-and-go snacks.

Less scrambling. More real food. More time back in your week. 🤎

Ready to make back-to-school meals easier? Head to MWK to order your weekly meal prep.

📚✏️

“I’m so sorry I could never eat gluten-free…” 🥺Meanwhile, at MWK:🍞 Sourdough bread — properly fermented, naturally glute...
08/14/2026

“I’m so sorry I could never eat gluten-free…” 🥺

Meanwhile, at MWK:

🍞 Sourdough bread — properly fermented, naturally gluten-free, and actually tastes like real bread. Toast it, sandwich it, slather it with grass fed butter, nut butter or homemade liver pâté.

🍪 Chocolate chip cookies — chewy, golden, chocolatey… the kind you’d never guess were gluten-free.

🥣 Chicken soup — rich, nourishing, comforting and completely free from the need for noodles made with wheat.

🍩 Donuts — because gluten-free should never mean saying goodbye to the good stuff.

🥖 Sourdough baguettes — crusty on the outside, soft and chewy inside. Yes, that kind of bread.

🥗 Fresh, colourful meals packed with real ingredients that just happen to be gluten-free.

And that’s really the point.

At MWK, we’re not trying to make you feel like you’re eating the “gluten-free version” of something.

We’re making food you actually want to eat — food that is delicious, satisfying, nourishing and made from ingredients you can recognise.

Because going gluten-free shouldn’t mean giving up the foods you love!

It should mean finding versions that make you think:

Wait… this is gluten-free?! 👀

If you’ve been avoiding gluten and feeling like you’re missing out, come have a look at our menu. We think you might change your mind.

08/12/2026

Back-to-school season is HERE ✏️🍎 and we’re making busy weeknights a whole lot easier!

This week’s Mountain Wellness Kitchen menu is packed with comforting favorites, nourishing ingredients, and meals that are ready when you are. 🙌

🍽️ THIS WEEK’S MENU
🥩 Pot Roast
🍝 Turkey Bolognese
🥢 Chicken Teriyaki Bowl
🍔 Bacon Burger Bowl

🥗 FRESH SALADS
• Cobb Salad
• Buffalo Chicken Salad

🫐 BREAKFAST
• Raspberry Cheesecake Overnight Oats
• Blueberry Overnight Oats

Everything is made from scratch with the clean ingredients you know and love. 🤍

🌿 100% Gluten Free
🌿 Seed Oil Free
🌿 Whole-Food Ingredients
🌿 Grass-Fed Beef
🌿 Made From Scratch

Whether you’re running between school drop-off, sports, work, or all the things in between—stock the fridge now and take “what’s for dinner?” off your list next week.

⏰ ORDER BY SUNDAY AT 11 AM
🚗 Monday pickup + delivery

☀️ DELIVERY REMINDER: It’s still hot! If you won’t be home when your meals arrive, please leave a cooler with ice packs outside for our driver.

Good food. Clean ingredients. One less thing to think about. 🌿

GlutenFree SeedOilFree BackToSchool HealthyFamily EatLocal

Back-to-school doesn’t have to mean back to scrambling. 😅You don’t need to spend your entire Sunday cooking 15 perfectly...
08/12/2026

Back-to-school doesn’t have to mean back to scrambling. 😅

You don’t need to spend your entire Sunday cooking 15 perfectly portioned meals.

Prep the building blocks instead.

A loaf of GF sourdough ready to slice.
A batch of eggs in the fridge.
Chicken ready to throw into a bowl or sandwich.
Fruit washed.
Veggies chopped.
A dip ready to go.
Muffins for breakfast.
Overnight oats for the mornings when there is approximately ZERO time. 😂

And a few easy snacks for the inevitable:

“Mooooom, I’m hungry.”

Our favourite shortcut? Order the things you don’t have time to make yourself.

MWK’s gluten-free sourdough and energy bites can help take a little of the prep off your plate — so you can spend your Sunday doing something other than cooking for the entire week.

We’ve put all 10 of our favourite Sunday prep ideas into this week’s blog.

Save this post for your next Sunday reset + head to the MWK blog for the full guide.

And if you want to make next week’s prep even easier, you can order your GF sourdough + energy bites online at MWK.

08/12/2026

SUPPORT YOUR LOCAL FARMERS 🌱🍅🥒

This time of year, our local farms are overflowing with abundance — and I can’t help but think about how much work went into every single bit of it.

Months of planting. Watering. Weeding. Early mornings. Long days. Watching the weather. Hoping and praying for a good growing season.

And now… this is the moment they’ve worked so hard for. 🤍

If there’s ever a time to support your local farmers, it’s right now.

Stop at the farm stand.
Visit your farmers market.
Buy the tomatoes, zucchini, corn, greens and whatever else is overflowing that week.
Plan your meals around what’s growing locally.

We’re so lucky to work with amazing local farms like 🌱🤍 And if you want an easy way to support them AND eat with the seasons, they offer weekly farm boxes filled with what’s fresh and abundant right now! 🍅🥒🥬

As a chef, there is truly nothing better than cooking with ingredients grown right here in our community — picked at their peak and brought straight into our kitchen.

Supporting local farms means keeping our dollars local, strengthening our food system, and helping these hardworking farmers continue doing what they do.

Eat with the seasons. Know where your food comes from. Support the people growing it. 🌱

This is their season. Let’s show up for them. 🤍

UtahLocal KnowYourFarmer SupportLocal MountainWellnessKitchen

08/08/2026

🍪 Okay… these are GOOD.

Gluten-Free Sourdough Oatmeal Chocolate Chip Cookies are available for ordering each week on our weekly meal prep menu!

Chewy oatmeal. Melty chocolate chips. That little sourdough tang. Basically everything you want in a cookie.

And yes, you’re going to want more than one.

The perfect little treat for lunchboxes, afternoon cravings, or when you just want something sweet without reaching for the usual processed cookie.

Available to order NOW at the link in our bio! Deliveries are out every Monday afternoon, you’ll smell the cookies coming!

08/06/2026

This week’s menu is here!

Skip the meal planning and let us take care of dinner (and breakfast 😉). Every meal is made from scratch using whole food ingredients that are gluten free, dairy free, refined sugar free, seed oil free, soy free, and GMO free.

This week’s menu:
🍊 Orange Chicken
🥩 Clean Crave Bowl
🦃 Turkey Meatloaf
🥥 Coconut Crusted Chicken Tenders
🥗 Chinese Chicken Salad
🥬 Chicken & Wild Rice Salad
🫐 Raspberry Cheesecake Overnight Oats
🥞 Paleo Pancakes

Order now before the menu closes and enjoy healthy meals delivered fresh to your door. Which one are you trying first? 👇

Back-to-school season has a way of sneaking up on us. Before you know it, the lunches need packing, backpacks need filli...
08/06/2026

Back-to-school season has a way of sneaking up on us. Before you know it, the lunches need packing, backpacks need filling, and everyone is rushing out the door.

The good news? A little preparation now can make a huge difference once school starts.

Our newest blog shares simple meal prep strategies to help you save time, reduce stress, and keep your family fuelled with nourishing, whole-food meals all week long.

Plus, we’ve included one of our favourite make-ahead recipes: Freezer-Friendly Veggie & Turkey Breakfast Muffins—perfect for busy mornings, lunchboxes, or a quick protein-packed snack.

If you’re looking to simplify the school year while feeding your family well, this one’s for you.

And remember, if you’d rather skip the meal prep altogether, Mountain Wellness Kitchen is here to help with chef-prepared meals made from real ingredients—always gluten-free, dairy-free, refined sugar-free, and free from industrial seed oils.

Head to the link in our bio to read the full blog and save the recipe for later!

Address

32 South Main Street Suite 5
Heber City, UT

Opening Hours

Tuesday 3pm - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm
Saturday 8am - 3pm

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