We recently had the opportunity to be reviewed and critiqued by fitness and nutrition expert, Dave Bohr, personal trainer and owner of Apex Contest Prep, a complete personal training and meal planning service all done online.
You can read his full review of our menu and services below:
"By now, most of us have heard of “Meal Prep” companies as they have been popping up everywhere. They can be a great resource for anyone who doesn’t have time to cook every day, or at all. Even if you don’t mind meal prepping, using a proper meal prep company allows you to mix up variety while staying on your diet. I had the chance recently to review Epiphany Meal Prep. I was able to order whatever I wanted from the menu, and have it delivered to my home just like a regular customer. This is my unbiased review of that experience.
For me, the most important factor when choosing a meal prep company is the taste of the food (more on this below). Epiphany meal prep menu was designed and prepared by a group of professional chefs, so I had very high expectations. Their website I found to be very straight forward and easy to navigate. You can view menu by Breakfast or Entrée, or by dietary category (Low Carb, Paleo, Vegetarian, High Protein, and Dairy Free). They also use just a handful of ingredients for each dish.
The prices I thought were very fair. I personally have spent more on Subway via DoorDash than a typical entrée cost. Prices range overall from $4.50-$12.50 per item. Delivery is also free Sundays and Mondays to the Inland empire area in Southern, CA.
When my first delivery arrived Sunday, everything came packed into individual meal prep containers. Each had a label on top that listed the meal, macros, and the ingredients. Knowing this information to me is mandatory if you’re dieting while tracking macros / calories. If you have a set allowance or target for macros, you need to know what you’re swallowing each day for tracking purposes. The food looked just as it did in pictures. When it’s time for a meal, most took about 3 minutes in the microwave to re-heat. I was actually surprised by the 4th day the food still tasted good only heated in a microwave.
Some of the meals I tried and my thoughts:
Steel-Cut Oats | Raisins & Granola
Ingredients: Oatmeal, raisin, granola, and almonds.
Nutrition: Calories: 322, Total Fat: 3g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Total Carbohydrates: 70g, Dietary Fiber: 6g, Sugar: 35g, Protein: 7g
Comments: Steel cut oats are a breakfast staple in many of my diets. They are a nutrient dense complex carb option with a low glycemic index rating. I really enjoyed this take on it with the added raisins, granola and almond. To increase the macro protein % I added a bit of Whey Protein with unsweetened almond milk and microwaved for 90 seconds. Depending on your dietary goals you could also add your own ingredients such as fruit, nuts, or peanut butter.
Scrambled Eggs and Bacon
Ingredients: Organic eggs, nitrate-free bacon, fresh parsley
Nutrition: Calories: 414, Total Fat: 29g, Saturated Fat: 6g, Trans Fat: 0g, Cholesterol: 600mg, Total Carbohydrates: 2g, Dietary Fiber: 0g, Sugar: 0g, Protein: 33g
Comments: Eggs are another breakfast staple I often have and assign clients. This is because of all the foods found in nature, eggs have the highest PER (protein efficiency ratio), NPU (net protein utilization), and BV (biological value) rating. This egg and bacon dish was cooked perfectly, when it comes to taste I’d rate this dish 5 out of 5 stars. This could work well on a low carb or ketogenic diet. My only knock is that you cannot request egg whites or turkey bacon as a substitute.
Buffalo Chicken Mac | Broccoli (Spicy)
Ingredients: Chicken breast, broccoli, organic milk, rotini pasta, onion, organic cornstarch, olive oil, garlic, red pepper flake, fresh basil, fresh thyme, jack cheese, house-made buffalo seasoning
Nutrition: Calories: 630, Total Fat: 13g, Saturated Fat: 3g, Trans Fat: 0g, Cholesterol: 151mg, Total Carbohydrates: 60g, Dietary Fiber: 6g, Sugar: 3g, Protein: 65g
Comments: This was definitely one of my favorite dishes. Traditional “buffalo wings” and mac and cheese are not healthy food items in any sense of the word, and very high in fat. Using a light cheese sauce, broccoli as a fibrous carb choice, and lean chicken breast meat as an alternative packs a lot of the same flavors with a lot less calories and fat. It’s also is super high in protein with 65g per meal. This is something I would order again.
Mushroom Pilaf Stuffed Acorn Squash | Cranberries & Spinach
Ingredients: Acorn squash, water, mushroom, rice, baby spinach, cranberries, onion, garlic, parsley, thyme, bay leaf
Nutrition: Calories: 144, Total Fat: 0g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Total Carbohydrates: 33g, Dietary Fiber: 7g, Sugar: 2g, Protein: 4g
Comments: This Vegetarian / Vegan dish is something I would have never thought to put together. Every ingredient compliments the flavor of the others perfectly, and it’s hard to believe it only contains 144 calories. Personally I required more protein, so I swallowed this down with a whey protein shake. For the Vegetarians out there you could easily do the same using a Plant based / soy protein shake depending on your protein macro goals.
Chicken Alfredo | Broccoli | Whole-Wheat Pasta
Ingredients: Broccoli, all-natural chicken breast, whole wheat penne pasta, organic milk, onion, organic cornstarch, garlic, fresh basil, fresh thyme
Nutrition: Calories: 602, Total Fat: 11g, Saturated Fat: 4g, Trans Fat: 0g, Cholesterol: 154mg, Total Carbohydrates: 59g, Dietary Fiber: 11g, Sugar: 5g, Protein: 68g
Comments: This was my overall favorite dish from the menu when it comes to taste AND macro’s. It’s very high in protein, low fat, low sugar, decent choice of complex carbs, and tasted amazing. I am picky when it comes to Alfredo, so I was worried I might hate the sauce and would have to be brutally honest on here, but no chance of that. I would definitely order this again and would recommend any first timers to give it a try.
Pineapple-Teriyaki Chicken | Seasonal Vegetables | Steamed White Rice
Ingredients: chicken breast, rice, zucchini, red bell pepper, broccoli, yellow squash, water, onion, light soy sauce, pineapple juice, unrefined sugar, organic cornstarch, garlic, ginger
Nutrition: Calories: 507, Total Fat: 7g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 144mg, Total Carbohydrates: 49g, Dietary Fiber: 4g, Sugar: 18g, Protein: 59g
Comments: Chicken, fibrous veggies with a complex carb is one of the most common staple meal’s used in dieting. Whether your goal is fat loss, gaining muscle, or both. With that said it can get really repetitive without mixing up the flavor’s. This Chicken does the job with 5 different vegetables, pineapple, rice, and teriyaki sauce. It’s high in protein, low in fat, and packed with flavor. The only thing I would have liked to see is an option for the sauce on the side for those watching sugar intake.
Ingredients: Tomato, rigatoni pasta (contains wheat), organic beef, onion, parsley, garlic, fresh thyme, fresh basil, fresh rosemary
Nutrition: Calories: 561, Total Fat: 23g, Saturated Fat: 9g, Trans Fat: 0g, Cholesterol: 98mg, Total Carbohydrates: 46g, Dietary Fiber: 5g, Sugar: 7g, Protein: 38g
Comments: This rigatoni pasta dish was extremely tasty and could have came out of a 5 star italian restaurant if I didn’t know better. It’s often said pasta taste better the next day making this a perfect meal prep dish when re-heating later without sacrificing flavor. I wouldn’t change anything when it comes to taste, I could eat this every day if I had to. I wouldn’t mind seeing though a lean ground turkey option for anyone avoiding red meat and/or watching fat content.
Rosemary-Herb Chicken | Mushroom, Artichoke & Green Beans
Ingredients: All-natural chicken breast, green bean, mushroom, artichoke heart, olive oil, fresh parsley, garlic, fresh basil, fresh rosemary, fresh thyme
Nutrition: Calories: 407, Total Fat: 10g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 144mg, Total Carbohydrates: 21g, Dietary Fiber: 8g, Sugar: 6g, Protein: 58g
Comments: This chicken breast dish I had day #3 after arriving. I was really impressed the flavors and the mixed vegetables. This would make a perfect “low carb” meal since it only has 6g of sugar and contains no complex / starchy carbs.
BBQ Pork Ribs | Sweet Potato Mash | Green Beans
Ingredients: Large sweet potato, green bean, pork ribs, house-made bbq sauce
Nutrition: Calories: 712, Total Fat: 33g, Saturated Fat: 9g, Trans Fat: 0g, Cholesterol: 110mg, Total Carbohydrates: 77g, Dietary Fiber: 9g, Sugar: 40g, Protein: 27g
Comments: I love ribs and these didn’t disappoint. I’m not sure how they were cooked, but the meat fell right off the bone. The sweet potato mash & green beans perfectly compliant ribs. You cannot ignore that ribs with BBQ sauce are going to be higher in fat & sugar than chicken with veggies so I wouldn’t consider this a staple diet meal. However, this would make a great cheat when rules are relaxed. Most of my clients can cheat at least once per week on their diet. Unlike a lot junk this isn’t all empty calories. The ribs are packed protein, and the sweet potato / green beans are extremely healthy combo.
Everything I tried from the menu I enjoyed. My order experience was great, so it’s not easy to come up with any “cons”. Here are a few things though, if I have to critique to improve them even further. I would have liked to see a shipping option, simply for anyone not in the area. I also think a mid-week delivery day would help, so you could get delivery’s twice per week for maximum freshness. Finally if you could customize by adding / substituting ingredients, I think these guys would be pretty hard to beat. For the few on very specific macro’s, it would make it possible to hit them easier.
I would definitely recommend Epiphany Meal Prep to anyone that’s in the Inland Empire area for sure. If you are in search of a meal company, give them a try and I doubt you’ll be disappointed. "
-Dave Bohr, Nutritionist & Personal Trainer, Apex Contest Prep
See the full review and learn more about Dave and his services at ApexContestPrep.com