Looking For A Healthy Meal and Delivery Service in Atlanta?

By: Michael Kummer
If you live in the Atlanta area and are looking for a meal plan or delivery service that offers fresh, local, chef-prepared and Paleo-compatible meals at a reasonable price, consider giving Fresh ‘n Fit Cuisine a try.

About Fresh ‘n Fit Cuisine

I had never heard about Fresh ‘n Fit Cuisine, but they have been creating and delivering healthy, chef-prepared gourmet meals for customers in the Atlanta area since 2003. They are an employee-owned company that has the goal of supporting local farmers and food producers by locally sourcing ingredients and taking the guesswork out of healthy living.

The fresh, gourmet meals prepared by your Fresh ‘n Fit Cuisine™ chefs are an affordable way to eat well every day—for a fraction of the cost of having a personal chef. When you add in the convenience that comes from never having to shop, prep, cook or clean up, it’s the smartest way to enjoy mouthwatering meals and still meet your nutrition and wellness goals.

How it works

Fresh ‘n Fit Cuisine offers a variety of meal plans and options to customize your meals. You can even choose between pickup and delivery as well as the calorie count per meal. Getting started is straightforward:

  • Pick your meal plan start date and number of weeks
  • Choose from one of their five menus or create a custom menu
  • Select the number of meals per day, calorie count and days per week
  • Choose a pickup location or shipping method

Meal plans

Fresh ‘n Fit Cuisine offers five menus and an option to customize your meal plan.

  • Healthy Mix: As the name implies, it’s a mix of traditional food that includes lean meats and seafood.
  • Vegetarian: Includes house-made meatless meals that are low in fat and cholesterol. Sounds like the opposite of what I would get 🙂
  • Low Carb: Those meals contain approximately 15% net carbs. Three meals add up to only 40 net grams per day.
  • Paleo: My obvious choice of entirely organic, naturally gluten and dairy-free meals made with grass-fed, cage-free meats, wild-caught seafood, and organic fruits and vegetables.
  • Gluten Free: Those meals are naturally gluten-free, but since cross-contamination cannot be guaranteed, they are not recommended for those with Celiac Disease.
  • Custom: Build your own menu from over 300 meals to choose from.
Fresh 'n Fit Cuisine - Healthy meal plan and delivery service in Atlanta
Breakfast, Lunch & Dinner Plans

Pricing

Meals start at $7.50 per meal but can go up to $14.99 if you only order one individual 600-calories dinner meal. You can see all the pricing options here, but in a nutshell, you pick your meals based on the following matrix:

  • How many meals per day: For example, you can select breakfast, lunch & dinner, or breakfast & lunch, or lunch & dinner, etc.
  • Days per week: Depending on the plan, you can choose 3, 5, or 7 days per week.
  • Calorie count: Options include 400 and 600 calories per meal.
  • Individual meals: You can order as little as a single meal.

If you don’t want to bother with grocery shopping and cooking at all, you can sign up for the seven days a week, three meals a day plan. That plan would cost you about $155 or $177 per week, depending on if you choose the 400 or 600 calories per meal option. Per month, that would add up to $620 and $708, respectively, plus sales tax and distribution or delivery fee.

Fresh 'n Fit Cuisine - Healthy meal plan and delivery service in Atlanta
Broiled Pork Tenderloin

It’s important to note that some of the plans, including the Paleo choice, have a $9.50 per week additional charge. In return, you get the healthiest and highest-quality food Fresh ‘n Fit cuisine offers.

As a result, 21 meals (600 calories each) per week on the Paleo plan would cost me $745.96 per month, plus $26 in sales tax and distribution fee, if I choose to pick up my meals at a nearby pickup location. If I wanted my meals to be delivered instead, I would have to pay $139.20 for sales tax and delivery fee, not including any special offers or discounts.

Fresh 'n Fit Cuisine - Healthy meal plan and delivery service in Atlanta
Pickup locations in the Alpharetta area

Pickup and Delivery

One advantage of Fresh ‘n Fit Cuisine is that they offer over 100 pickup locations in the Atlanta Metro area. By picking your meals up instead of having them delivered, you can save a substantial amount of money.

For most plans, you can pick up your freshly prepared meals on Monday and Thursday, between 4 and 7 pm. For us, the closest pickup location was less than two miles away. That made picking up our meals a convenient and cost-saving option.

How do the meals taste

To me, food is first and foremost fuel, and the taste is only a second priority. But I appreciate that for most of you, those priorities may be reversed. The good news is that Fresh ‘n Fit Cuisine successfully delivered on both fronts. Their Paleo meals are prepared with high-quality ingredients, they arguably taste delicious, and they were satisfying.

I truly enjoyed all of their meals and didn’t have a favorite. Kathy, my wife, liked the salmon best and highly recommends it. She kept talking about how good it was, even days after she had it. Fresh ‘n Fit Cuisine can take that as a well-deserved compliment, as I know Kathy as a somewhat picky eater when it comes to meals she didn’t prepare herself.

Breakfast

Lunch & Dinner

Why you should consider a meal (delivery) service

For many, being a stay-at-home wife/mom or husband/dad isn’t the first career choice. For some it’s not fulfilling, for others, it would be financially challenging. Whatever the reasons may be, having a job significantly limits the time you have left for things like grocery shopping, cooking and spending it with your loved ones. But it’s not just about buying food and eating it. It’s spending time on figuring out what’s truly healthy.

Or you may be single, with no desire to cook. Whatever the circumstances may be, meal services like Fresh ‘n Fit Cuisine are a viable option you should consider.

The case for Fresh ‘n Fit Cuisine

Fresh ‘n Fit Cuisine not only saves you a ton of time, but it also takes the guesswork out of healthy eating. Even if you don’t care about the Paleo diet, why gluten is bad or why grass-fed is better than corn-fed beef, rest assured, they do. And letting them make the right choices for you, will benefit your health in the long run.

I spend countless hours reading and researching healthy eating. But I understand that not everyone shares my compassion for that topic. I’m fortunate to have a wife who chooses to stay at home with the kids and to embrace a Paleo-centered lifestyle. I also work from home and enjoy a home-cooked meal every day, unless I am traveling.

The chances are that your circumstances may be different. If so, I would encourage you to take a closer look at how much time you or your partner spend on grocery shopping and meal preparation. If you rather spend that time on something else, give Fresh ‘n Fit Cuisine a try.

About the author: Michael Kummer lives and blogs from Alpharetta and believes a proper diet and exercise are the most important factors to living a healthy and happy life.


We couldn’t have said it better ourselves so now that you’ve been convinced, give our 5 chef prepared menus a try today and get $20 off your first order of $50 or more when you use promo code AUGBLOG20 at checkout.

New Meals For The Week of August 21

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With over 350 meals on 5 different menus, here’s the new meals that we added for next week.

New Meals For The Week of August 21, 2017

Healthy Mix:
Breakfast – Chicken Philly Omelet Served with Greek Yogurt with Fruit on the Bottom
Lunch – Kale Chicken Ranch Wrap Served with a Broccoli & Quinoa Salad
Dinner – Tequila Lime Chicken with Cilantro Rice,Stewed Black Beans & Pico De Gallo
Lunch – Roasted Chicken Made with Springer Mountain Farms Chicken Served with Zucchini Noodle Pasta Salad Made with Artichokes, Cucumber, Black Olives, Peppercini, Onions, Green Beans, Spinach, and Feta Cheese Tossed in Greek Dressing
Dinner – Chicken Alfredo With Roasted Spaghetti Squash, Green Peas & Carrots.
Lunch – Buffalo Chickpea Salad with Pita with English Pea, Corn & Red Pepper Succotash on the side

Use promo code AUGBLOG20 at checkout to take $20 off your next order of $50 or more! Visit FreshNFitCuisine.com today and choose from our 5 chef prepared menushealthy snack packslow cal dessertshouse made protein bars and Fresh Extras.

5 Tips to Curb Your Late-Night Snacking

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After-dinner and before-bedtime snacking when not hungry can result in consuming unneeded calories. Often this may be due to boredom, stress or tiredness. Try these tips to banish evening cravings and curb after-dinner snacking; and, if you must snack, go for the healthier options.

End Mealtime Madness

Spend a little time planning ahead and grocery shopping for nutritious meals, including breakfast, and snacks throughout the week. When you eat a variety of foods throughout the day according to your hunger and fullness, you’re less likely to overeat at night. “Planning and eating balanced meals at regular intervals during the day helps provide steady fuel and increases the chances of getting all the nutrients you need for good health,” says Kim Larson, RDN, CSSD, CD, CHC, a spokesperson for the Academy of Nutrition and Dietetics. “It helps maintain stable blood sugar levels and provides more energy throughout the day. Regular eating also helps to manage hunger hormones to control appetite and food portions.”

Boost Protein and Load up on Fiber

Larson advises individuals to try to eat 25 to 30 grams at each meal, although protein needs vary according to age, sex, height, weight and activity level. For instance, a breakfast of oatmeal with a cup of low-fat or fat-free milk, small handful of nuts and fruit can provide approximately 20 grams of protein. At lunch, a couple of tablespoons of peanut butter (7 grams of protein), half a can of tuna fish (16 grams of protein), half a cup of black beans (7 grams of protein) or a small 4-ounce salmon filet (25 grams of protein) can help push up protein. At dinner, most people actually get too much protein because portion sizes of popular protein sources are too big. Go for recommended serving sizes such as a small — the size of a deck of cards — 3-ounce chicken breast (27 grams of protein) or a 3-ounce lean top sirloin steak (26 grams of protein).

Dietary fiber also helps us feel full, in addition to being protective of intestinal and heart health. Find fiber in whole grains, legumes such as beans and lentils, vegetables, fruits, nuts and seeds. The Institute of Medicine recommends women strive for 25 grams of dietary fiber each day while men should get 38 grams.

Get Sleep

Sleeping less than six to seven hours per night has been shown in studies to alter gut hormone regulation,” says Larson. “Not only can this disruption increase how much we eat during the day, but it also drives mindless eating that occurs when we are tired instead of hungry.” Adults should strive for 7 to 9 hours of sleep every night.

Turn off the Screen before You Pick up Your Fork

Screen time has been linked to mindless eating and increased food intake. Eating in front of the TV, while playing video games or surfing the Internet can distract attention from what and how much is eaten, reduce satiety signals sent to the brain and lessen memory of snacking.

Multitasking during meals interferes with the enjoyment and satisfaction of eating,” says Larson. “Avoiding all distractions, including the TV, helps one to focus on eating mindfully, which leads to greater satisfaction. It also helps to slow our pace of eating and tune in to hunger signals that often are missed when we are distracted and rushing to get done.

Still Starving after Dinner?

People often eat out of boredom, or because of stress, or just out of habit rather than from true hunger. Larson suggests asking yourself the following questions before eating: Am I hungry? Am I thirsty? Am I tired? Am I bored? Am I sad?

If you ate a balanced dinner, go for lighter snacks. “If you do find yourself hungry in the evening, reach for a nutritious snack like air-popped popcorn, yogurt or fresh fruit to quell the need for something sweet,” says Larson. If a sweet or heavy food is what you’re really craving, enjoy a small portion of it then brush your teeth and wind down before bedtime.”

Source: Penelope Clark, Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine, our calorie and portion controlled meals will keep your satisfied through the day and evening. But if you need to graze throughout the day, our Healthy Mix and Paleo snack packs will help fill the gaps between meals.

Try it for yourself today and use promo code AUGBLOG20 at checkout and receive $20 off your first order of $50 or more.

New Meals For The Week of August 14

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Healthy Mix:

Breakfast – Cranberry Cashew Muesli Breakfast Bar Served with Turkey Sausage and a Hard Boiled Egg

Lunch – Arroz Con Pollo Served with Pinto Beans and Grilled Plantains
Dinner – Beef Sirloin Tip & Egg Noodles With a Low Fat Stroganoff and Mushroom Sauce Served with Chef’s Choice Vegetable Medley

Paleo:

Dinner – Ginger Rubbed Pork Loin With Brussels Sprouts Slaw and Carrot & Coriander Soup


Low Carb:

Breakfast – Artichoke, Spinach and Herb Frittata With a Pork Sausage Patty and Fresh Fruit
Lunch – Turkey Chili Topped with Low Fat Cheddar Cheese and Low Fat Sour Cream
Dinner – Rainbow Trout With Almonds Served With A Spring Vegetable Mix

Vegetarian:

Breakfast – Cranberry Cashew Muesli Breakfast Bar Served with a Veggie Sausage Link and Low fat Yogurt with Fruit On The Bottom
Lunch – Mushroom Ravioli With Low Fat Gorgonzola Cream Sauce Served With a Fresh Vegetable Blend
Dinner – Wild Mushroom Stroganoff Served with Creamed Kale

Don’t forget that we have extended our weekly order cutoff time to 5PM every Thursday in order to accommodate your busy schedule!

That’s right…you now have an extra hour to get your orders placed to have service for the following week. So take advantage of it this week and try one of our 5 chef prepared menus, healthy snack packs or low calorie desserts plus you can save $20 off your first order of $50 or more when you use promo code AUGBLOG20 at checkout.

What’s The Big Secret, Anyway?

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Sure, you do your best to eat healthy and live a fit and active lifestyle, but you’re still not satisfied with your body. Day after day of eating salads and hitting the gym and your body isn’t changing.

It’s frustrating.

And yet there are people, whom you know personally, with phenomenal bodies and very little body fat. What are they doing differently than you? You work out and eat healthy too! Why doesn’t your body look like theirs? What’s the big secret that they know about losing fat, getting lean, and looking amazing?

The answer is as simple as it is difficult: Avoid Sugar.

While you do your best to eat healthy, do you know how much sugar you are actually consuming everyday? The answer will surprise you.

The average American consumes over 80 grams of sugar everyday, an amount that’s easily three times more than is safe and healthful. How much sugar do you eat? Write down the sugar count on everything you eat for the next few days and then find your average sugar gram intake. Now work on slashing this number.

Part of the problem is that food items are often sneaky about how much sugar is really hiding within. Deceiving messages on the packaging imply that the contents are beneficial, causing us to ignore the high sugar content. In the end whatever supposed benefits being advertised are overshadowed by the negative effect of the sugar.

What’s the big deal about taking in a lot of sugar? Well, you won’t achieve a lean body while consuming a lot of sugar. So if you choose to indulge in sugar then forget about strutting your stuff on the beach this year.

Aesthetics aside, a high sugar intake is detrimental to your health as it causes your cells and organs to become acidic and a breeding ground for disease.

Going back to that guy or gal that you know who is perpetually lean…you can bet that their diet is extremely low in sugar. A low sugar diet is the key to keeping lean and it’s not had by simply avoiding the high sugar items, like candy and cake, it’s had by avoiding items with even low amounts of added sugars.

Take the next week to cut out all added sugars from your diet. Check in with your weight and your energy levels at the end of seven days and note any difference. You’ll be pleasantly surprised how quickly you’ll see results in both your weight and energy levels by making this simple, conscious move to avoid sugar.

Source: Rene Serrate, U First Fitness


As a proud partner of the American Diabetes Association, our Healthy Mix, Vegetarian and Low Carb menus adhere to their healthy eating guidelines, as well as those put forth by the American Heart Association, the American Cancer Society and the Academy of Nutrition & Dietetics.

Now is the perfect time to experience the convenience of our delicious, chef prepared meals. Use promo code AUGBLOG20 at checkout and receive $20 off your first order of $50 or more.

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Weekly Menu Updates Coming Soon!

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2017 has been a great and exciting year for Fresh ‘N Fit. It began with us launching a new and improved website and several new offerings like our house made protein barshealthy mix and paleo snack packs and low calorie desserts. And because you asked for it, we added a text reminder service so forgetting to place your weekly orders would be a thing of the past.

We’re happy to announce something that we’ve been working on for some time now…and that’s regular weekly updates to our menus.

That’s right. Beginning the week of August 14th, you will see new items added to each of our menus every week. If you thought we had a wide variety of meals before, then you haven’t see anything yet!
At Fresh ‘N Fit, we believe that convenience is one of the factors that separate us from the competition. With more than 120 pickup locations around Atlanta, as well as home and office delivery, it’s never been easier to eat healthy.

So in order to accommodate your busy schedule,we have extended our weekly order cutoff time to 5PM every Thursday!

That’s right…you now have an extra hour to get your orders placed to have service for the following week. If you have any additional questions, please don’t hesitate to contact Customer Service.
And finally, if you were ever curious about what some of our meals look like, we have added a Gallery page on our website. You’ll now be able to view by menu type what many of our meals will look like on your plate. Enjoy!


As summer vacation comes to an end, now is the perfect time to experience the convenience of our chef prepared meals. Use promo code AUGBLOG20 at checkout and receive $20 off your first order of $50 or more.

5 Myths about Building a Healthy Vegetarian Meal

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Vegetarian meals are gaining in popularity — even among regular meat-eaters. According to a 2016 poll by the Vegetarian Resource Group, 37 percent of Americans eat at least one vegetarian meal per week.

As more and more individuals reduce their meat intake, one essential question remains: Are vegetarian and vegan diets healthy? The answer is yes. If appropriately planned, vegetarian or vegan diets can be healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases.

But many myths still surround the health implications of a vegetarian diet. Learn the facts when it comes to plant-based diets.

Myth #1: Vegetarians and Vegans Have a Hard Time Getting Enough Protein

As meat has become synonymous with protein, many consumers struggle to identify non-meat sources of this dietary building block. But adequate protein needs easily are attained through a well-planned diet. And plant-based protein typically contains more fiber and less saturated fat, factors that are cornerstones of a heart-healthy diet. There are many versatile plant-based sources of protein that fit into a healthy eating plan: legumes (beans, lentils, peas and peanuts), soy products, whole grains, nuts, seeds and (for lacto-ovo vegetarians) low-fat or fat-free dairy and eggs.

Vegans should consume more protein than their meat- and dairy-eating counterparts. That’s because protein from whole grains and legumes has lower digestibility than animal protein. Protein from plant foods is encased in plant cell walls, which are hard to penetrate and digest. For familiar, high-protein vegan options, try bean burritos, tofu and vegetable stir-fries, or lentil chili.

Myth #2: To Build Strong Bones, You Must Include Dairy in Your Diet

Dairy is not the only food that can help build and protect strong bones. A number of nutrients are needed for bone health, including calcium, vitamin D and protein. Each of these nutrients can be found in plant foods such as kale, broccoli, bok choy, calcium-set tofu and fortified soymilk. Some vegetables such as spinach and rhubarb are good sources of calcium, but they also are high in oxalates, which decrease calcium absorption, so include a wide variety of other leafy green vegetables more often.

If you are forgoing dairy, ensure that you get the recommended dietary allowance of calcium by spreading your green vegetable intake throughout the day and choosing calcium-fortified foods such as non-dairy milk, ready-to-eat cereals, orange juice and tofu. In addition to following a nutrient-rich diet, weight-bearing exercise such as yoga, running, brisk walking and strength training is an essential component for increasing bone strength.

Myth #3: Eating Soy Increases Risk of Breast Cancer

For vegans and vegetarians, incorporating soy in the diet is an easy way to meet both protein and calcium requirements. Despite news reports to the contrary, there is no proven soy-cancer link. There is evidence that girls who consume soy in childhood and adolescence have a lower lifetime risk for breast cancer; soy in adulthood doesn’t appear to have that effect. No matter your diet preference, variety is key. Swapping animal-based protein for soy is a good way to add variety to your meals. Aim for less processed sources such as tempeh, edamame and tofu.

Myth #4: Vegetarian Diets Are Not Appropriate for Pregnant Women, Children or Athletes

A well-planned vegetarian or vegan diet can meet the nutrient needs of people from all stages of life, including pregnant and lactating women, children and athletes. It’s just about making sure you get the nutrients you need. Pregnant women, for example, need more iron; expectant mothers should eat plenty of iron-rich foods and include a source of vitamin C to help increase absorption (iron is not absorbed well from plant-based sources). Try these iron and vitamin C combinations: beans and salsa, broccoli and tofu, black-eyed peas and collard greens.

For infants, children and adolescents, a vegetarian diet can promote normal growth. As with adults, vegan children may have slightly higher protein needs because of how the body digests plant protein. However, these needs typically can be fulfilled if the diet provides enough calories and diversity of foods.

And while most competitive athletes require increased energy, protein and nutrient needs for optimal performance, there’s no reason they can’t get everything they need nutritionally from plant sources. All it takes is a little diligence in menu planning.

Myth #5: Just Because Something Is Vegetarian Means It Is Healthy

The “vegetarian” or “vegan” label doesn’t automatically equal good health. While some cookies, chips and sweetened cereal might be vegetarian foods, they also are likely high in added sugars and oils. Meatless eaters might find it easy to load up on processed foods such as veggie burgers, but lesser processed options should make up the bulk of a vegetarian diet. And cheese, while a good source of calcium, also contains saturated fat and sodium. So what is the best way to ensure a food is a good choice? Read the label. Look for low levels of saturated fat, added sugars and sodium. These key nutrition label components are much better indicators of a food’s health than whether or not it is vegetarian. Being a healthy vegetarian eater means loading up on veggies, fruits, whole grains and lean proteins.

Source: Alexandra Caspero, RD, Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine, our Vegetarian menu is just one of the 5 menus that our chefs prepare each week. Like our Healthy Mix menu, our Vegetarian meals adhere to the healthy eating guideline of the American Diabetes Association, the American Heart Association and the Academy of Nutrition & Dietetics.

Give it a try today and get 10% off your first order of $50 or more when you use promo code JLYBLOG10 at checkout.

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