TLK THE LEAN KITCHEN WWW.THELEANKITCHEN.CO.UK Eating Out Just got Leaner Open Mon - Fri 9.00am - 8.30pm Sat 9am - 4pm Sun 10am - 4pm (Last fresh food order 30mins before close) MENU Allergen information is available on request. Please inform a member of staff if you have an allergy. Our staff are trained to reduce the possibility of cross contamination by using separate equipment for those with specific dietary requirements/allergies/intolerances.
WWW.THELEANKITCHEN.CO.UK The Lean Box: (6 Steps) (Served from 11.00am) Step 1 Kids 4.95 Choose a size Regular 6.95 King 8.95 Step 2 Grilled Steak Chicken Breast Pulled Pork Quorn Chicken King Prawns + 1 Salmon + 1.50 Cod Fillet + 1 Tofu 4 Hard Boiled Eggs Halloumi 2 Lean Sausages Step 4 Raw spinach Broccoli Roasted courgettes Green beans Roasted root veg Roasted peppers Cherry tomatoes Cucumber Pickled Beetroot Peppers Red onion Romaine lettuce Step 6 (choose 1) Chopped spring onion Cashew nuts Sesame seeds Jalapenos Protein Step 3 (Extra Protein + 2) (Extra Carbs + 1) (choose up to 3) Carbs 186 159 277 99 69 256 36g 36g 25g 1 14g 28g 3g 5g 2g 16g 4g 15g (choose 1) Sweet potato mash Cajun brown rice White basmati rice Whole wheat penne pasta Jacket Potato Sweet Potato Fries 152 155 162 161 211 298 4g 4g 5g 7g 5g 3 32g 39g 34g 46g 38g 16g 115 25g 118 12.6g 7. 272 22g 2g 19g 191 13g 15g 360 4 22g Super Foods Toppers Step 5 BBQ TLK Salsa Piri Piri Smoked tomato Sweet chilli Satay Hot Hulk TLK Ranch Step 7 Enjoy your meal Fresh Home Made Sauces Refined Sugar Free, fresh natural ingredients made daily Key to Nutrition Values TLK THE LEAN KITCHEN Kcals Protein Carbs Fat
Fresh Start: (Served all day) Steak & Eggs 5.95 316 47g 14g Lean steak with 2 poached free range eggs asparagus & grilled tomato Protein Berry Pancake 2.95 263 36g 2 3g High quality protein pancake with natural Greek yoghurt, berry compote and honey Lean Grill Up 5.95 515 52g 36g 18g 2 x bacon medallions, 1 lean sausage, 2 x free range eggs (your way), lean beans, mushrooms, & tomato. Served with 2 wholemeal toast. Omelettes 4.50 217 3 1 Choice of 2 fillings: Steak or Chicken / Cheese / Mushrooms / Bacon / Onions / Peppers / Spinach/Tomato. Served with side salad. Lean Breakfast Wrap 4.95 396 42g 23g 14g Wholemeal tortilla wrap with 2 bacon medallions, 1 lean sausage, scrambled free range egg & mushrooms with our homemade tomato sauce. Breakfast Smoothie 3.75 415 43g 47g 7g Whey protein (choice of flavours), oats, unsweetened almond milk, chia seeds, mixed berries or banana. Baked Eggs 4.95 412 26g 4 15g 3 Eggs baked in a roasted tomato and pepper sauce. Served in a sizzling pan with 2 slices of wholemeal toast Steak & Courgette Fritters 6.50 376 47g 16g 14g Courgette, onion, spinach & garlic fritters served with grilled rump steak, 2 poached eggs & grilled tomato Critical Oats Protein Porridge 2.50 238 23g 23g 6g A well-balanced blend of 100% Organic Wholegrain Oats, high levels of Protein including ISO-XP Protein Isolate and also features MCT Powder (Healthy Fats) TLK Avocado Range: (Served all day) The Popeye 4.95 556 37g 3 32g Sautéed spinach, seasoned crushed avocado, chopped lean bacon served on lightly toasted wholemeal bread topped with 3 poached eggs The Nut 4.95 509 38g 25g 36g Roasted pine nuts, seasoned crushed avocado served on lightly toasted wholemeal bread topped with 3 poached eggs Av o go 4.95 570 36g 32g 33g Chopped mango, chopped bacon, seasoned crushed avocado served on lightly toasted wholemeal bread topped with 3 poached eggs The Coogee 6.95 679 63g 3 33g Cajun chicken breast, 3 eggs scrambled, chilli crushed avocado, sliced bacon & pickled beetroot served on wholemeal toast The Tommy 4.95 531 3 26g 34g Roasted vine tomatoes, seasoned crushed avocado, cottage cheese, spring onion served on lightly toasted wholemeal bread topped with 3 poached eggs
Lunch/Dinner: (Served from 11.00am) Soup of the day 2.95 (see soup board) Satay & Rice 6.50 (Large 8.50) 476 47g 36g 15g Your Protein choice: Steak/Chicken/Tofu/Quorn in homemade satay sauce, white basmati rice, topped with spring onion tomatoes & cashew nuts. TLK Curry 6.50 338 4 3 5g Your Protein choice: Steak/Chicken/Tofu/Quorn marinated in our TLK rub served with tomatoes, peppers, cucumber & onion topped with natural Greek yoghurt. TLK Salad 6.50 219 37g 1 2g Your Protein choice: Steak/Chicken/Tofu/Quorn/Halloumi served on bed of romaine lettuce, ribbon carrot, red onion, peppers, cherry tomatoes with a dressing of you choice: Balsamic glaze, Asian style or TLK Ranch. Cottage Pie 6.50 469 42g 6 8g Rump steak mince, onions, carrots, parsnip and peas in a lean rich beef gravy, topped with sweet potato mash. TLK Burrito 6.50 378 39g 35g 7g Your Protein choice: Steak/Chicken/Tofu/Quorn/Halloumi seasoned in fajita rub, served on a flour tortilla with Cajun brown rice, sautéed onions & peppers, salsa, crushed avocado and sauce of your choice. TLK Wrap 4.95 296 38g 2 5g Your Protein choice: Steak/Chicken/Tofu/Quorn/Halloumi served with salad & sauce (Double Protein + 2). TLK Club Sandwich 6.95 544 6 47g 13g Chicken breast, bacon, lettuce, tomato, sliced boiled egg, spinach with light mayo stacked on 3 slices of wholemeal toast Asian Salmon Noodles 7.95 609 35g 63g 2 Marinated salmon fillet, with an Asian noodle salad Salt & Pepper Chicken 6.95 609 35g 63g 2 Chicken, onions & peppers sautéed with a salt and pepper seasoning served with white basmati rice TLK Egg Fried Rice 6.95 527 47g 42g 2 Your protein choice: Steak/Chicken/Quorn/King Prawn (+ 1) with a coconut oil based egg fried rice Steak & Blue Cheese Salad 6.95 451 38g 5g 32g Sautéed Rump steak, crumbled blue cheese tossed through a balsamic glazed salad TLK Chilli Con Carne 6.95 581 49g 7 9g Minced rump steak bound in a traditional chilli con carne sauce served with cajun brown rice TLK Stir Fry 7.50 479 49g 46g 1 Your protein choice: Steak/Chicken/Quorn/Tofu/King Prawn (+ 1) with egg noodles, stir fried vegetables bound in an oyster and soy reduction Sizzlers 7.50 575 55g 62g 1 Your protein choice: Steak/Chicken/Quorn/Tofu/King Prawn (+ 1) sautéed with onions peppers garlic and onion in a Cajun tomato sauce served in a sizzling pan with white basmati rice Double Protein + 2 Pesto Whole Wheat Pasta 7.50 545 48g 47g 19g With Poached Chicken, Spinach, Red Onion & Tomatoes Chicken & Mushroom Risotto 9.50 610 49g 56g 18g Mushroom risotto served with a seared chicken breast, tomato & green beans Texan Pulled Pork 7.50 654 37g 44g 32g Spicy BBQ pulled pork, served with crushed chilli avocado, cajun brown rice & a flour tortilla Houmous & Halloumi Flat Breads 4.95 584 28g 32g 38g Homemade garlic and coriander flat bread with halloumi fries and piri piri houmous dip Jacket Potato Sizzler 6.50 468 42g 5 1 Cajun Steak/Chicken/Tofu/Quorn with sautéed onions & peppers served with side salad Jacket Potato Choice of fillings: Light tuna mayo/baked beans/cheese/chilli con carne/cottage cheese 1 Filling 3.95 2 Fillings 4.95 3 Fillings 5.95
Sharing Platters: Protein Platter 15.95 Piri Piri Chicken, Italian Rump Steak & Cajun Chicken served on a sharing platter with Cajun brown rice, sweet potato mash or fries, salad, 3 sauces and 2 wholemeal wraps. BBQ Platter 19.95 BBQ sharing platter, BBQ chicken breast, spicy BBQ pulled pork, 2 low fat pork sausages, chilli garlic and lime king prawns, Cajun brown rice TLK house salad, sweet potato fries and 2 high protein rolls Seafood Platter 21.95 King size Salmon, Cod & King Prawn, 4 Slices of halloumi cheese, 2 jacket potatoes, broccoli, green beans, courgettes, cherry tomatoes & 3 sauces of your choice Nachos 12.95 Chicken & rump steak (double portion) sizzler served with homemade tortilla nachos, TLK guacamole, salsa, lemon & mint yoghurt & jalapenos Burger Range: (add Sweet Potato Fries + 2) Chicken Burger 6.95 Chicken breast, halloumi cheese, romaine lettuce, TLK guacamole, salsa and BBQ sauce, served on a lightly toasted high protein roll TLK Bully Burger 6.95 524 57g 38g 15g Lean Rump steak mince, poached egg, romaine lettuce, tomato, gherkin & homemade BBQ sauce, served on a lightly toasted high protein roll The Spicy Burger 7.95 787 7 37g 4 Spicy halloumi cheese stuffed rump steak burger Served on a protein roll with a side of sweet potato fries dusted in Cajun spice The Chunk 8.50 579 67g 35g 18g 937 106g 52g 35g (if you deserve a clean cheat this is for you) Chicken breast, Rump steak patty, halloumi cheese topped with BBQ pulled pork. Served on a lightly toasted high protein roll with romaine lettuce, tomato & clean TLK burger relish, and a portion of Sweet Potato Fries. Green Fingers 6.95 636 3 6 23g Spinach and courgette based burger seasoned to perfection served on a lightly toasted high protein roll with romaine lettuce, tomato crushed avocado and smoke tomato sauce. Sides: Sweet potato fries 2.50 Halloumi cheese 2.25 Sweet potato mash 2.25 Houmous 2.50 Cajun brown rice 1.95 Corn on the cob 1.50 Chunky Halloumi Fries 2.50 Dessert: Protein pancakes 2.95 Trusted by sport (3 Steps) (1) Sliced banana/seasonal berry compote (2) Peanut butter/greek yoghurt (3) Honey/Nutella Protein Balls (Various Flavours) 2.50
Smoothies: (Vegan friendly protein available) Chocolate Peanut Butter 3.50 2 Scoops chocolate whey, Peanut butter Unsweetened almond milk, & ice Berry Blast 3.50 2 Scoops strawberry whey, fresh mixed berries, filtered water & ice Banana Boom 3.50 2 Scoops vanilla whey, 1 whole banana, dash of honey, filtered water & ice Mango Madness 3.50 2 Scoops vanilla whey, chopped mango, unsweetened almond milk & ice Trusted by sport Berry Nutty 3.50 2 Scoops vanilla whey, flaked almonds, chia seeds, mixed berries, unsweetened almond milk & ice Peanut Butter Cheesecake 3.50 2 Scoops lemon cheesecake whey, peanut butter, unsweetened almond milk & ice Banoffee Blitz 3.50 2 Scoops chocolate whey, 1 whole banana, dash of honey, filtered water & ice Shakes: Whey Protein Shakes Regular 1.95 Large 2.95 Flavours: Strawberry Milkshake / Creamy Banana / Lemon Cheesecake / White Chocolate Raspberry / Chocolate Milkshake Trusted by sport BCAA Amino Hydrate Drink 1.95 Flavours: Green Apple / Lemon Lime / Watermelon / Orange Mango / Pineapple Lean & Green Shakes Lemon & Lime BCAA 2.95 Spinach, chia seeds, ice & filtered water Coffees (Skinny & Decaf options available) Bulletproof Coffee 3.50 Double espresso, organic coconut oil, organic grass-fed butter, stevia sweetener & hot water blended Espresso 1.20 Double Espresso 2.00 Americano 1.95 Cappuccino 2.20 Flat White 2.30 Latte 2.30 Add some flavour to your coffee +50p Caramel (Sugar free version available), Hazelnut (Sugar free version available), Vanilla (Sugar free version available) Gingerbread, Toffee nut, Cinnamon. Watermelon BCAA 2.95 Spinach, chia seeds, peppermint, ice & filtered water Teas Green Tea 1.95 Berry Burst Green Tea 1.95 Earl Grey Tea 1.95 Organic Tea 1.95 Lemon & Ginger 1.95 Peach & Orange 1.95 Cranberry & Elderflower 1.95 Protein Hot Chocolate 2.95 Add some flavour to your Hot Chocolate Mint or Orange available The Lean Kitchen Tel: 01942 702 602 @theleankitchenwigan 42 Brook Lane, Wigan WN5 8JG Nutritional information is based on average regular chicken portion, unless otherwise stated, although these may vary slightly, our staff are trained to be as consistent as possible with portion sizes.