New Meals For The Week Of June 25th

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With the first day of summer quickly approaching, now is the perfect time to get started with some locally prepared, macro based meals from Fresh ‘N Fit Cuisine. With over 300 meals to choose on 7 different menus, you’ll never experience mealtime boredom again.

Enjoy these new clean, chef prepared meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code BLOGJUNE20 at checkout.


  • kcal: 423 |  P: 36g  | C: 41g  | F: 10g

VEGETARIAN
Breakfast

  • Breakfast Scramble Loaded with Scrambled Eggs, Salsa, Black Beans, Peppers and Low Fat Cheddar Cheese. Served with a Red Potato Hash and Fresh Fruit.
    kcal: 411 |  P: 28g  | C: 27g  | F: 13g

Lunch
  • Mediterranean Turkey Burger Made with Kalamata Olives, Red Onions and Feta Cheese. Served with a House Made Sundried Tomato Aioli and Sweet Potato Hash. Lettuce, Tomato & Onion on the Side.
    kcal: 396 |  P: 29g  | C: 20g  | F: 23g
Dinner
  • Lemon Thyme Roasted Chicken Thighs Served with Roasted Balsamic Brussels Sprouts and Carrots.
    kcal: 380 |  P: 38g  | C: 17g  | F: 16g

Breakfast
  • Farm Smart Steak and Baked Eggs with Fresh Fruit on the Side.
    kcal: 414 |  P: 37g  | C: 29g  | F: 16g
  • Dijon Villari Foods Pork Breakfast Skillet with Sweet Potatoes, Roasted Red Peppers, and Onions. Fresh Fruit on the Side.
    kcal: 466 |  P: 37g  | C: 29g  | F: 12g
Lunch
  • Green Curried Shrimp Made with Garlic, Onions, Coconut Milk, Bell Peppers and Spinach Topped with Almonds Served Over Yucca. Snowpea and Cauliflower Medley on the Side.
    kcal: 351 |  P: 37g  | C: 33g  | F: 7g
  • Orange Chicken Satay Made with Chicken Thighs, Garlic, Chinese Five Spice, Red Pepper Flakes and Oranges. Served with a Daikon & Rainbow Carrot Slaw. Mandarin Orange & Kale Salad with a Citrus Coconut Dressing on the Side.
    kcal: 438 |  P: 35g  | C: 28g  | F: 22g
Dinner
  • Macadamia Crusted Maple Leaf Farms Duck Served with a Spicy Ginger Honey Sauce. Asian Vegetable Blend Topped with Sesame Seeds on the Side.
    kcal: 410 |  P: 25g  | C: 37g  | F: 18g
  • Poached Wild Caught Salmon with Bay Leaves and Peppercorns Served Over a Cauliflower Mash. Fresh Asparagus and Carrots on the Side.
    kcal: 417 |  P: 37g  | C: 27g  | F: 19g

Enjoy these new clean, chef prepared meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code BLOGJUNE20 at checkout.

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Get Beach Worthy Abs…Just In Time For Summer

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You probably know that crunches and sit-ups alone won’t give you sculpted abs. Only a drop in overall body fat will uncover your stomach muscles.

It is fully possible for you to do this with an effective combination of fat burning cardio, resistance training and clean eating. My clients routinely drop fat and transform their bodies. You can do it too.

Here’s how to get beach-worthy abs…

Exercise a minimum of 4 times per week

It is important to dedicate yourself to working out a minimum of 4 times a week if you want to transform your abs. Anything less than this won’t make a large enough impact on your progress.

Make sure your workouts are effective

What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when your workouts are effective.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be out of breath or gasping for air, but it does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity and to keep each muscle group guessing.

Eat a clean diet

Diet is a big stumbling block for most people. If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how intensely you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit me to help out with this part. Together we’ll chart improvements for your diet and adjust your calories for maximum results.

Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.

Eat more frequently. The key here is to never let your metabolism “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

Do you want to flatten and sculpt your abs once and for all? Simply decide that you really want it. Commit to yourself—you deserve it.

Source: Rene Serrate, U First Fitness


Eat clean all summer long with Fresh ‘N Fit Cuisine’s healthy, chef prepared meals. Enjoy dozens of new meals each week on our updated summer menus and we’ll give you 10% off your first order when you use promo code BLOGJUNE10 at checkout.

Fresh ‘N Fit Cuisine’s New Meals For The Week of June 18

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Can you believe the first day of Summer is right around the corner? That means there’s no time to waste.  Start getting into shape by being more active and incorporating clean, healthy meals into your diet.

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code BLOGJUNE20 at checkout.


HEALTHY MIX
Breakfast
  • kcal: 403 |  P: 16g  | C: 48g  | F: 16g
Lunch
  • Spiced Beef Pitas with Skirt Steak Served with a Creamy Tzatziki Sauce Made with Greek Yogurt, Cucumbers & Fresh Herbs. Marinated Garbanzo Bean Salad of Celery, Onions, Tomatoes, Mint and Feta Cheese on the Side.
    kcal: 414 |  P: 38g  | C: 29g  | F: 17g
  • Turkey Sloppy Joe on a Whole Wheat Bun. Served with Molasses Baked Beans Seasoned with Onions & Bell Peppers. Amish Style Cole Slaw on the Side.
    kcal: 438 |  P: 30g  | C: 53g  | F: 13g
Dinner
  • Italian Turkey Sausage Rigatoni Topped with a Marinara Sauce. Served with Parmesan Garlic Bread and Italian Roasted Vegetables.
    kcal: 421 |  P: 20g  | C: 53g  | F: 14g

VEGETARIAN
Breakfast

  • Egg in a Potato Basket Served with Veggie Sausage Link and Fresh Fruit on the Side.
    kcal: 450 |  P: 24g  | C: 39g  | F: 20g

Lunch

  • Veggie “Sushi” Roll Made with Tofu, Napa Cabbage, Zucchini, Squash, Carrots, Peppers and Ginger. Served with Edamame, Baby Corn and Snow Pea Salad with a Ginger Wasabi Soy Dressing.
    kcal: 378 |  P: 22g  | C: 35g  | F: 14g
  • Roasted Vegetable Mac-n-Cheese with Asparagus, Brussels Sprouts, Mushrooms and Sun Dried Tomatoes. Served with Balsamic Green Beans and Blistered Cherry Tomatoes.
    kcal: 417 |  P: 26g  | C: 49g  | F: 13g

Breakfast
  • Ambrosia Salad with Orange Segments, Coconut, Cherries and Pineapple Served with Cottage Cheese and a Boiled Egg.
    kcal: 392 |  P: 28g  | C: 24g  | F: 20g
  • Yogurt Parfait Made with Greek Yogurt, Almonds, Coconut, Oats, Chocolate Chips and Strawberries. Chicken Apple Sausage on the Side.
    kcal: 380 |  P: 24g  | C: 30g  | F: 17g
Dinner
  • Roasted and Pulled Turkey Breast Served with Carolina Style BBQ Sauce. Creamy Low Fat Cole Slaw and Baked Sweet Potato on the Side.
    kcal: 416 |  P: 40g  | C: 28g  | F: 14g
  • Cuban Style Mojo Pork Flavored with Cilantro, Garlic and Lime Juice. Served with a Vegetable Stew Made with Okra, Tomatoes, Onions, Carrots, Celery and Diced Jalapenos.
    kcal: 407 |  P: 48g  | C: 12g  | F: 16g
  • Pecan-Crusted Catfish on a Bed of Kale Topped with Lemon Butter Cream Sauce and a Tomato Dill Relish with Chef’s Choice Vegetable Mix on the Side.
    kcal: 393|  P: 38g  | C: 16g  | F: 21g

  • Italian Chicken Thigh with Roasted Tomato Sauce Made with Garlic and Italian Seasoning Topped with Mozzarella Cheese Served Over Wilted Kale.
    kcal: 608 |  P: 34g  | C: 6g  | F: 52g
  • Pesto Chicken Alfredo Made with Italian Seasoning and Cream. Served with Zucchini Noodles and Broccoli Topped with Parmesan Cheese.
    kcal: 622 |  P: 37g  | C: 6g  | F: 49g
  • Pumpkin Seed Crusted Mahi Mahi with a Roasted Red Pepper Beurre Blanc Made with Butter, Cream, Parsley and Garlic. Served with Green Beans and Radicchio on the Side.
    kcal: 656 |  P: 46g  | C: 7g  | F: 46g
  • Balsamic Glazed Steak Served with Green Cabbage and Spinach Made with Butter, Parsley and Pecans.
    kcal: 618 |  P: 40g  | C: 6g  | F: 48g
  • Italian Turkey Meatballs Made with Parmesan & Rosemary Served Over Italian Spaghetti Squash with Marinara Sauce & Topped with Toasted Pine Nuts.
    kcal: 658 |  P: 30g  | C: 8g  | F: 56g

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code BLOGJUNE20 at checkout.

Food Is More Than Just Fuel: Healthy Eating For Men

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Food is more than just fuel. Your diet can help fight disease and keep you looking and acting younger.

Eating Right

A healthy diet for men includes:

  • Aat least 2 cups of fruits and 2½ cups of vegetables each day for vitamins, minerals, fiber and phytochemicals.
  • Whole grains. Eat at least half of all grains as whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
  • At least two to three servings of fish per week.
  • At least 38 grams of fiber a day for younger men; 30 grams of fiber a day for men older than 50.
  • Unsaturated fats such as oils, nuts and oil-based salad dressings in place of saturated fats including full-fat dairy foods, butter and high-fat sweets.
  • 4,700 milligrams a day of potassium from fruits, vegetables, fish and milk.

Energy Foods

Since men have more muscle and are typically bigger than women, they require more calories throughout the day. Moderately active males likely need 2,000 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.

For energy and disease prevention, men should eat whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, fruits and vegetables. These foods are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.

Beyond Meat

Men typically are avid meat-eaters because of the perception that more protein equals more muscle mass. That is not the case unless exercise is involved. Excessive meat eating is linked to heart disease and colorectal cancer in men.

Eat red meat less frequently, and, instead, focus on more beans, lentils, tempeh and tofu. Plant-based proteins decrease disease risk and deliver fiber. Cut down on saturated fat from meat, cheese and fried foods. Instead, opt for foods with unsaturated, heart-healthy fats such as olive oil, canola oil, nuts, seeds and avocadoes.

Weight and Disease Risk

More than women, men gain weight around the middle due to the hormone testosterone. If your waist measures more than 40 inches around, take a look at your lifestyle behaviors including eating, exercise and sleep. This fat around the waist typically is buried deep in the abdomen and increases your risk for diabetes, heart disease and dementia. Consider working with a registered dietitian nutritionist to develop healthy habits that will last a lifetime.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


Enjoy a wide variety of clean and healthy meals as well as dozens more that are part of Fresh ‘N Fit Cuisine’s new summer menus and we’ll give you $20 off your first order when you use promo code BLOGJUNE20 at checkout.

Fresh ‘N Fit Cuisine’s New Meals For The Week Of June 11th

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Want to get a headstart on feeling and looking healthy this summer? The best way to do that is by eating clean, macro-based meals prepared with locally sourced ingredients. Eating healthy has never been easier and the first day of summer is right around the corner.

Enjoy these new clean and healthy meals as well as dozens more that are part of our new summer menus and we’ll give you 10% off your first order when you use promo code BLOGJUNE10 at checkout.


Lunch
  • Cajun Baked Cod Served with Housemade Cole Slaw Made with Shredded Cabbage, Carrots, Mayonnaise and Pickled Relish. Roasted New Potatoes Seasoned with Thyme and Paprika on the Side.
    kcal: 381 |  P: 43g  | C: 34g  | F: 8g
  • Smoked Turkey Pinwheels Made with a Whole Wheat Tortilla, Spinach and Sun Dried Tomatoes. Served with an Avocado Lime Aioli Made with Cream Cheese, Mayo, Garlic and Herbs. Fruit Salad of Pears, Cherries, Oranges, and Peaches on the Side.
    kcal: 424  |  P: 22g  | C: 54g  | F: 14g
Dinner
  • Orange Glazed Mahi Mahi Made with Thyme and Garlic Served with Smoked Gouda Grits. Roasted Beets and Arugula on the Side.
    kcal: 380|  P: 46g  | C: 31g  | F: 7g
  • Chicken Scallopini with Cappellini Pasta Topped with a Toasted Almond and Caper Salsa. Vegetable Medley on the Side.
    kcal: 417  |  P: 50g  | C: 39g  | F: 8g
  • Oven Roasted Beef with Blue Cheese Butter Sauce Made with Garlic and Onions Served over Steamed Asparagus with Herbs and Roasted Grape Tomatoes. Roasted Baby Red Potatoes on the Side.
    kcal: 404  |  P: 46g  | C: 15g  | F: 16g

VEGETARIAN

Lunch

  • Quinoa Bowl Made with Kale, Carrots, Peppers, Ginger and Edamame Topped with Tofu and a Lite Teriyaki Sauce. Pita Bread on the Side.
    kcal: 400 |  P: 16g  | C: 58g  | F: 10g

Dinner

  • Herbed Polenta Bake Flavored with Pecorino Romano, Parmesan Cheese, Mushrooms and Truffle Oil. Served with Parmesan Cannellini Beans and Braised Kale.
    kcal: 400 |  P: 20g  | C: 46g  | F: 13g

  • Jalapeno Egg Salad Made with Low Fat Mayo. Served with a Spinach & Arugula Salad with Goat Cheese, Cranberries, Sunflower Seeds and Raspberry Vinaigrette.
    kcal: 383|  P: 14g  | C: 25g  | F: 25g
Dinner
  • Roasted Pork Loin with a Peach Pepper Sauce. Served with Balsamic Green Beans and Blistered Cherry Tomatoes.
    kcal: 425 |  P: 33g  | C: 20g  | F: 22g

Lunch
  • Farm Smart Beef Burger Made with Cajun Spices Served Over Fennel, Bell Peppers and Celery. Creole Mustard Aioli and Roasted Brussels Sprouts on the Side.
    kcal: 403 |  P: 42g  | C: 26g  | F: 17g
Dinner
  • Chili Rubbed Pork Loin with Roasted Mango Sweet Potato Puree. Served with Stewed Tomatoes Peppers & Broccoli on the Side.
    kcal: 349 |  P: 44g  | C: 33g  | F: 6g

  • Jerk Shrimp with a Coconut Mango Sauce Gravy Served Over Red Cabbage and Spinach.
    kcal: 614 |  P: 37g  | C: 8g  | F: 47g
  • Bacon Wrapped Bison Meat Loaf Served with Spinach and BBQ Cream Made with Tomatoes, Onions, Garlic. Cheddar Cauliflower Mash Made with Butter on the Side.
    kcal: 650 |  P: 39g  | C: 5g  | F: 51g
  • Turkey Carnitas Made with Turkey Breast Served Over Cilantro Cole Slaw Topped with Mojo Aioli & Chili Spiced Pumpkin Seeds.
    kcal: 644 |  P: 36g  | C: 5g  | F: 53g
  • Chicken, Bacon, and Romaine Salad Topped with Cheddar Cheese and Almonds Served with Housemade Ranch Dressing Made with Greek Yogurt, Mayonnaise, Onion, Garlic and Chives.
    kcal: 621 |  P: 48g  | C: 6g  | F: 45g
  • Ancho Rubbed Pork Tenderloin Served Over Radishes & Asparagus Topped with Toasted Pumpkin Seeds and a Chili Lime Saffron Sauce Made with Cream.
    kcal: 646 |  P: 37g  | C: 6g  | F: 53g

Enjoy these new clean and healthy meals as well as dozens more that are part of our new summer menus and we’ll give you 10% off your first order when you use promo code BLOGJUNE10 at checkout.

New Meals For The Week Of June 4th

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Do you have a favorite thing about summer vacation? Is it the relaxing at the pool or how about the grilling out. You may already have your weekends planned out but don’t forget there are 5 other days in the week. Let our chefs take care for your meal prep Monday through Friday so you can spend your weekends the right way.

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code MAYBLOG20 at checkout.


Dinner
  • Oven Honey Roasted Turkey Breast Topped with Cranberry Chutney Over Pecan Cornbread Stuffing. Served with a Green Bean and Wild Mushroom Bake Topped with Crispy Onions.
    kcal: 412 |  P: 26g  | C: 36g  | F: 20g
  • Turkey Lasagna Made with Low Fat Ricotta, Mozzarella and Parmesan Cheese, Portabella Mushrooms and Fresh Spinach. Served with Pesto Roasted Squash.
    kcal: 392  |  P: 42g  | C: 38g  | F: 10g

VEGETARIAN

Lunch

  • Margherita Flatbread Pizza with Fresh Mozzarella, Tofu and Chiffonade Basil. Served with a Cucumber, Red Onion, Tomato and Feta Salad.
    kcal: 388 |  P: 18g  | C: 39g  | F: 20g

Dinner

  • Whole Grain Spaghetti Topped with a Savory Marinara Sauce Made with Veggie Crumbles. Served with Roasted Cauliflower and a Cheddar Biscuit.
    kcal: 425 |  P: 29g  | C: 59g  | F: 12g

Breakfast
  • Peanut Butter Flax Granola Breakfast Bar Made with Chocolate, Sunflower Seeds, Coconut and Almonds. Served with Low Fat Greek Yogurt with Fruit on the Bottom.
    kcal: 380 |  P: 20g  | C: 30g  | F: 15g
Lunch
  • Jerk Turkey Served with a Pineapple Mango Salsa Made with Minced Jalepeno and Fresh Cilantro. Stewed Black Beans Flavored with Garlic and Onions on the Side.
    kcal: 382 |  P: 31g  | C: 25g  | F: 17g
Dinner
  • Cajun Rubbed Turkey Breast with a Sweet Potato Souffle, Green Beans and Cranberry Relish on the Side.
    kcal: 417 |  P: 31g  | C: 30g  | F: 17g

Breakfast
  • Baja Breakfast Frittata Made with Ground Beef, Green Chiles, Jalapeno Peppers and Tomatoes. Fresh Pico de Gallo and Fruit on the Side.
    kcal: 424 |  P: 38g  | C: 29g  | F: 16g

  • BBQ Chicken Thighs Served Over Braised Greens Topped with Bacon and Pecans.
    kcal: 617 |  P: 39g  | C: 6g  | F: 52g
  • Swedish Pork Meatballs Made with Beef Stock, Cream, All Spice, Nutmeg, Rosemary and Garlic. Served with Swiss Chard, Celery and Sunflower Seeds.
    kcal: 611 |  P: 40g  | C: 5g  | F: 47g
  • Bacon Wrapped Salmon Served over Braised Turnip Greens Topped with Pecans.
    kcal: 610 |  P: 35g  | C: 4g  | F: 49g
  • Herb Crusted Petite Tenderloin Served with Asparagus Spears and a Tarragon Bernaise Sauce.
    kcal: 616 |  P: 40g  | C: 8g  | F: 48g
  • Herb Crusted Petite Tenderloin Served with Asparagus Spears and a Tarragon Bernaise Sauce.
    kcal: 616 |  P: 40g  | C: 8g  | F: 48g

Enjoy these new clean and healthy meals as well as dozens more and we’ll give you $20 off  your first order when you use promo code MAYBLOG20 at checkout.

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Katie Allen

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Five years ago, I was the best shape of my life. I consistently made it to the gym every day, ate healthy and got plenty of sleep. I never understood how it could be hard for someone to do these things, because for me it came so naturally.

Fast forward five years and two babies later. About 6 months ago I was in the worst shape of my life with my weight being 170 pounds. After having my son, I returned to the gym with the same fire I previously had and started ordering meals from Fresh ‘N Fit Cuisine. I started off with their Paleo menu but switched to their Custom plan and have been on that ever since.

After about five months, I lost 40 pounds and was almost back to my pre-pregnancy weight.  But in April I traveled to Colorado and unfortunately completely cheated on my diet. In the time since then I’ve had ups and downs and it has become harder to find that motivation to stay on track.  I haven’t made it to the gym as much as I should, and in addition to my Fresh ‘N Fit meals, I haven’t been watching my macros as strictly as I normally have. I’ve felt like I have been trapped in someone else’s body for the last month.

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It is time for a change! It’s time to establish a new routine and stick to it. I’ve recently signed up at Lifetime fitness where they have babysitting with the goal of relieving some of the stress that came from bringing my son and having to watch him while I was at my CrossFit classes.

I also want want to incorporate new things into my fitness regimen like Yoga, Pilates and some of the other classes I have never tried. Fortunately, Fresh ‘N Fit Cuisine’s meals have remained the constant throughout my trials and tribulations.


Katie’s challenge is a real one as losing weight and keeping it off is a struggle that most people can relate to. Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Katie’s story, then try our meals today!

When you do, make sure to use promo code WAYTOGOKATIE20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

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