Tell Me About Your Food…

What exactly am I getting?
Depending on which meal plan you choose, you will get anywhere from 10 – 21 meals per week. We portion our meals according to The Zone Diet. It’s a basic formula for portioning macronutrients (proteins, carbohydrates, and fats). Each meal is roughly: 40% Carbohydrate, 30% Protein, 30% Fat.
What is the difference between meal sizes?
Meals are measured in units referred to as “blocks” and our plans range from 2-blocks to 5-blocks. The 2-block meal is the general recommended size for women and the 3-Block meal is the general recommended size for men.
How many calories are in my meal?

We’re more concerned about what we’re fueling your body with and not necessarily calories. Here are some breakdowns of our meals and what kind of fuel is in them…

Protein 14g Carbohydrate 18g Fat 3g

Protein 21g Carbohydrate 27g Fat 4.5g

Protein 28g Carbohydrate 36g Fat 6g

Protein 35g Carbohydrate 45g Fat 7.5g

Delivery Options

Local Pickup

Local Pick-up is available at our kitchen studio in Rice Lake, WI. We’re located at 800 Hammond Ave (inside the Olympic Fitness Center).

After you place your order, you can stop by anytime during our hours of operation to pick up your meals. Once you arrive, please come on in, and a Swils staffer will be happy to assist you.

Your Local Gym:

Swils has a refrigerator located at the following gyms:

Heating Instructions

*Preferred* Stove Top

Empty contents into pan and heat until warm. Our meals are designed to only use one pan because we care about your dishes too.


It only takes a few minutes to prepare your Swils meals! Eat anywhere… At home, in the office, and even on the road at a gas station microwave! (don’t pretend you don’t do this)

We always recommend thawing your meals overnight. It helps reduce water and heating time, while improving the food quality.

Microwave:  Remove lid from container. Place the container in the middle of the microwave without a cover. Heat for around 2 minutes, remove the protein from the microwave and rest it on the lid. Stir the contents and continue heating 1 minute. Add protein back if needed for 1-2 more minutes.


Other Great Questions

How long do the meals last in the freezer?

3-Months or so. However, leaving the meals in your freezer, for 6 months will not earn you the results you want!

How long do the meals last thawed?

Less than a week. We don’t recommended thawing the meals unless you plan to eat them that day.

Do I have to workout?

Have to? No. Should you do something? Yes. “Sweat at least once a day.”

However, what you put in your mouth is 95% of it! We still guarantee results, even if you refuse to sweat!

What about my food allergies?

No problem! We can work around almost anything! When listing allergies, be SPECIFIC- so we can include as much variety as possible (ex: if you can not eat peanuts, but CAN eat other nuts). You can request this to be tailored to your preference during the checkout process.

I’m a picky eater…

Wait. Is this a question?

We like to think we cook better than most! We don’t mind limiting our adventurous side for you, but removing some of the spices and flavor could result in a boring meal… and nobody likes boring 🙂