New Meals For The Week Of November 27th

With Thanksgiving only a few days away, we want to make eating healthy as easy as possible, especially after the big day. So consider trying our nutritionally balanced, calorie and portion controlled meals to help minimize some of the effects you’ll feel from going back for that second and third helping.

New Meals For The Week Of November 27th






Enjoy our new offerings for next week because we’ve got your post holiday recovery meals all set and ready to go. We’re happy to announce that we’ve extended our order cutoff time to Friday mornings at 9am, so now you’ll have a little extra time to place your order for next week and when you do, make sure to use promo code BLOG1120 at checkout to get $20 off your next order!


New Meals For The Week Of November 20th

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For the first time ever we are happy to announce that we will be offering a full week of service during the holidays, so if you’re on a 5 or 7 day plan, you’ll be able to continue enjoying your Fresh ‘N Fit meals the day after your big Thanksgiving feast. But if you’re looking for meals  only for the first half of the holiday week, our 3 day plans are perfect for that and will keep you satisfied up until Wednesday. If you add a few extra single meals to your order they might actually help you not go too crazy at the Thanksgiving dinner table. Of course, we can’t forget to mention that our line of Fresh Extras is perfect if you need some seasonal goodies to bring to your family or friend gatherings. Order loaves of our popular Pumpkin Spice BreadZucchini Bread and Paleo Banana Bread or be the hit of the party by bringing a pan of our Turkey or Meatless Lasagna.

Our pickup days for Thanksgiving week will be: Monday, November 20 and Wednesday, November 22.


  • Chicken Florentine Crepes Stuffed with Spinach, Mushrooms, Roasted Chicken and Provolone Cheese with a side of Hollandaise Sauce. Served with Herbed Roasted Yukon Gold Potatoes.
    kcal: 397 | P: 18g | C: 37g | F: 18g
  • Black Cherry Chocolate Chip Muffins Made with Almond Milk, Greek Yogurt, Vanilla and Honey. Served with Chicken Sausage Patty and Hard Boiled Eggs.
    kcal: 406 | P: 21g | C: 37g | F: 20g
  • Swordfish with Pesto Garlic Sauce Served Over Pasta. Artichoke, Asparagus and Roasted Tomatoes on the Side.
    kcal: 420 | P: 36g | C: 39g | F: 14g
  • Chicken, Mushroom and Wild Rice Casserole. Served with Broccoli Florets Topped with a Low Fat Hollandaise Sauce.
    kcal: 400 | P: 30g | C: 33g | F: 17g
  • Santa Fe Style Beef Tips with Corn Tortilla Strips Served over Garlic & Chili Spiced Mashed Yukon Gold Potatoes. Baby Corn & Kidney Beans on the Side.
    kcal: 406 | P: 26g | C: 35g | F: 16g



  • Crab Bisque Made with Onions, Tomatoes, Cream & Fresh Herbs. Served with a Mixed Green Salad with Onions, Carrots and Sunflower Seeds. Apple Cider Mustard Vinaigrette on the Side.
    kcal: 421 | P: 14g | C: 14g | F: 14g
  • Mojo Pork Stew Made with Celery, Roasted Red Peppers and Carrots. Zesty Mixed Green Salad of Mixed Greens, Cilantro, Green Olives and Red Onions Topped with Pepper Jack Cheese & Pepitas. Homemade Ranch Dressing on the Side.
    kcal: 390 | P: 24g | C: 23g | F: 23g


  • Turkey Stew Made with Roasted Turkey Breast, Butternut Squash, Celery, Carrots, Onion and Button Mushrooms. Kale Salad with Pecans, Grape Tomatoes, Red Onions and a Roasted Apple Vinaigrette on the Side.
    kcal: 397 | P: 36g | C: 20g | F: 20g



  • Banana Chocolate Chip Muffins Made with Bananas, Almond Milk, Chocolate Chips and Honey Served with Butter. Veggie Sausage Link, Hard Boiled Egg and Fresh Fruit on the Side.
    kcal: 394 | P: 20g | C: 49g | F: 14g


  • Stewed Lentils with Acorn Squash and Walnuts Flavored with Sage. Served with a Marinated Tomato Salad Made with Feta Cheese and Cous Cous.
    kcal: 381 | P: 20g | C: 41g | F: 15g

Eating healthy during the holidays is always tough to do but our calorie and portion controlled make it much more simpler. If you need additional guidance and support, Fresh ‘N Fit Cuisine is now offering free nutritional coaching!

Try some of our clean, healthy, chef-prepared meals today and get 10% off your first order when you use promo code BLOG1110 at checkout.

You Asked, We Delivered: Free Nutrition Coaching Now Available

Fresh ‘N Fit Cuisine is happy to announce the launch of our free nutrition coaching program. This service includes an initial consultation where you can expect a comprehensive lifestyle and diet assessmentbody composition analysisfood diary review and the opportunity to discuss any health and medical conditions that may impact your meal planning needs.  From there, our team of registered and licensed dietitians will discuss which one of our meal plans will work best for you, setting up food diary tracking as well as helping you develop strategies to accomplish your goals.
Our nutrition services are on-going and designed to help make the journey to a healthier you an easy one. In addition to our dietitians helping you to stay on track, you’ll have access to a private Facebook nutrition coaching group where you can ask questions, get recipes, nutrition tips and much more. Helping our customers live a healthier lifestyle has always been one of Fresh ‘N Fit Cuisine’s main goals. Our chefs continue to prepare clean, delicious meals for you every week and now our nutrition coaches are here to provide you with the support and guidance you need.


–  Tanita Scale Measurement
  • Body Mass Index (BMI)
  • Visceral Fat Rating
  • Fat Mass
  • Muscle Mass
  • Metabolic Age
  • Basal Metabolic Rate (BMR)
  • Bone Mass
  • Desirable Range Body Fat
–  Guidance with Food Diary Tracking Through My Fitness Pal.
–  Access with our Dietitian via email, phone, virtually or in person.
–  An invite to join our private Facebook Nutrition Coaching group for additional online support.
–  On-going coaching to keep you on track and accountable.

 This holiday season, take the first step towards reaching your health and nutrition goals today when you use promo code BLOG1120 to get $20 off your next order!

Visit today and choose from our 5 chef prepared menushealthy snack packslow cal dessertshouse made protein bars and Fresh Extras.


New Meals For The Week Of November 13th


Even though 2017 is starting to wind down, the holiday season is about to be in full swing. You may have survived all of the treats of Halloween but now comes the really fun part of family gatherings, tons of food and maybe an office party or two. At Fresh ‘N Fit Cuisine, we say don’t let the holidays hijack your health and nutrition goals. With our meals, you can still enjoy delicious, healthy meals that are both calorie and portion controlled without getting a food coma.

Healthy Mix:

  • Chicken Florentine Crepes Stuffed with Spinach, Mushrooms, Roasted Chicken and Provolone Cheese with a side of Hollandaise Sauce. Served with Herbed Roasted Yukon Gold Potatoes.
    kcal: 397 | P: 18g | C: 37g | F: 18


  • Grilled Turkey and Cheddar Cheese Burger on a Whole Wheat Bun with Lettuce, Onion, Low Fat Mayo and Pickles on the Side. Served with a 4 Bean Chili.
    kcal: 422 | P: 34g | C: 57g | F: 10g


  • Spanish Turkey Meatball Stew Made with Ground Turkey, Egg, Garbanzo Beans, Carrots, Onions, Garlic, Tomato & Paprika. Served with a Grape Tomato, Fennel, & Swiss Chard Medley Topped with Almonds on the Side.
    kcal: 418 | P: 41g | C: 24g | F: 21g


  • Strawberry Oat & Yogurt Protein Bar Made with Strawberries, Oats, Walnuts and Dates. Served with Hard Boiled Egg and Vegetarian Sausage Link.
    kcal: 380 | P: 29g | C: 34g | F: 14g


  • Mozzarella, Mushroom and Sundried Tomato Quiche. Served with a Home Made Potato Soup Topped with Cheddar Cheese.
    kcal: 418 | P: 29g | C: 44g | F: 17g
  • Southern Veggie Plate with Crowder Peas, Mashed Sweet Potatoes and Braised Wild Greens. Fresh Baked Corn Muffin and Butter on the Side.
    kcal: 422 | P: 15g | C: 70g | F: 8g

10 Tips to Help You Survive the Holiday Season

by: Natalie Logan, RD, LD, Fresh ‘N Fit Cuisine

Although it has the tendency to get a little crazy, the holiday season tends to be everyone’s favorite time of year. It’s always fun to see your relatives but with all of the office parties and family gatherings, it’s very easy for your health and nutrition goals to get sabotaged. Here are several tips that can help you get through the next few weeks.

  • Is Your Belly Empty?  Don’t go to a function starving (or skip a meal before getting there) as you’re more likely to overeat and eat more of the not so healthy stuff.  Instead, eat a healthy snack like fresh fruit or vegetables paired with a protein or healthy fat (i.e. apple with nut butter, veggies with hummus and a hard-boiled egg)
  • Limit or avoid the high calorie or sugary drinks (think eggnog, creamy coffee drinks, hot chocolate).  Keep in mind that alcohol adds extra empty calories and also alters your thinking when it comes to choosing junk foods. Beware!
  • At the family feast!  Try to fill at least half your plate with the veggie dishes.  Then grab a handful of lean protein and the rest of the plate can be your favorite sweet potato dish or mashed potatoes.  All in moderation just don’t forget about the colorful veggies first!
  • Move more, not less!  Not only will taking a walk or getting a workout in get you energized for the day, it will help to reduce holiday stress and burn some of the extra calories you are consuming.
  • Slow Down!  Sit down with you friends and family and enjoy each and every bite of the homemade dishes and goodies.   When you eat fast it will take longer for your body to register it is full and you may already be on your second plate.  Yikes!
  • Going Overboard?  Sit down, relax.  Don’t beat yourself up too much if you ate way more than you planned to.  Some of those dishes are super special and your aunt or grand mom made them just for you…thank goodness you get them only one time a year.
  • You be the Good Guy!  Plan and prepare a healthy dish to your function – that way you know when in doubt, have what you brought.
  • Where are you hanging out?  We all know that if you’re hanging out by the appetizers you’re probably going to eat the appetizers…hungry or not.  A lot of family and friends like to gather in the kitchen even when it’s not time to eat.  Chances are you’ll mindless eat if the food is right there at arms distance.
  • Check the Spread!  Look at what all is offered before you devour everything.  Balance the good with the not so good and make healthy choices fill most of your plate first.
  • Research your Recipes!  Can you switch out lowfat milk or use broth instead of all the butter on a side dish? Can you use applesauce instead of sugar for a dessert? Take off excess skin or visible fat on your meats?

At Fresh ‘N Fit Cuisine, we want to make it easy for you to eat healthy this holiday season. As Atlanta’s premier healthy meal and lifestyle service, we provide everything from meal prep to convenient pickup/delivery to free nutrition coaching and support. All of this will have you looking and feeling great during the holidays.

Try us today and get 10% off your first order when you use promo code BLOG1110 at checkout.

Staying Away from Fad Diets

With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.

There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.

Steer clear of any diet plans, pills and products that make the following claims:

Rapid Weight Loss

Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than 1 to 2 pounds per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly.

Quantities and Limitations

Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.

Specific Food Combinations

There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.

Rigid Menus

Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.

No Need to Exercise

Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then aim for 30 to 60 minutes of activity on most days of the week.

If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics

They say “variety is the spice of life,” and at Fresh ‘N Fit Cuisine, we agreed 100%. Fad diets that limit what you can eat are not sustainable. What is sustainable, though, is a comprehensive meal plan service that provides the variety of over 350 meals spanning 5 different menus as well as nutritional coaching to help give you the support you need to make healthy choices. Fresh ‘N Fit Cuisine offers all of that and more.

Start the holiday season off right with our calorie and portion controlled meals that are prepared fresh every week and are nutritionally balanced by our team of Registered Dietitians.

Try us today and get $20 off your first order when you use promo code BLOG1120 at checkout.

New Meals For The Week Of November 6th


Whether you want to start November off right with 30 day food cleanse approved meals (found on our Paleo menu) or just by eating more nutritionally balanced meals…Fresh ‘N Fit Cuisine makes it easy for you to enjoy delicious, clean food made with locally sourced ingredients with no artificial additives or added preservatives.  Enjoy the 20+ new meals that our chefs have added to next week’s menus which should give you something different to get excited this time of year.

Healthy Mix:

  • Three Cheese Quiche Made with Low Fat Swiss, Cheddar and Ricotta Cheese. Served with Creamy Grits and Spiced Apples.
    kcal: 397 | P: 19g | C: 40g | F: 17
  • Whole Wheat Zucchini Bread Made with Cinnamon and Walnuts. Served with a Chicken Sausage Link and Egg Patty. Butter on the Side.
    kcal: 406 | P: 21g | C: 37g | F: 20g


  • Roasted Corn and Poblano Chowder Made with Cream, Onions, Garlic, Red Peppers, Thyme, Hot Sauce and Yukon Gold Potatoes. Served with a Grilled Chicken, Chipotle Gouda and Cheddar Cheese Panini with Southwest Cilantro Aioli.
    kcal: 395 | P: 26g | C: 35g | F: 16g
  • Ginger Peanut Chicken Kabobs Served Over Braised Baby Bok Choy and Steamed Brown Rice. Lite Peanut Sauce on the Side.
    kcal: 405 | P: 32g | C: 36g | F: 15g
  • Tuscan Turkey Soup Made with Carrots, Celery, Onions, Kale, Tomatoes and White Beans. Served with an Italian Flat Bread Topped with Mozzarella, Tomatoes and Artichokes.
    kcal: 384 | P: 32g | C: 34g | F: 16g
  • Shrimp Tacos with a Whole Wheat Tortilla and Cilantro Cabbage Slaw. Served with a Southwest Pasta Salad Made with Black Beans, Diced Tomatoes, Cilantro, Corn, Garlic, Lime, Bell Peppers and Onions.
    kcal: 395 | P: 21g | C: 59g | F: 8g


  • Greek Chicken Thighs Atop Braised Cabbage Made with Oregano, Thyme, Garlic and Onions. Served with Grecian Potatoes and Feta-Tzatziki Sauce on the Side.
    kcal: 408 | P: 38g | C: 29g | F: 15g
  • Cuban Style Picadillo Made with Ground Beef, Onions, Garlic, Bell Peppers, Capers, Green Olives and Tomatoes. Served over Saffron Rice with a Side of Sweet Plantains.
    kcal: 418 | P: 25g | C: 52g | F: 10g
  • BBQ Beef Short Ribs. Served with Squash Casserole and a Baked Sweet Potato with Cinnamon Butter.
    kcal: 416 | P: 32g | C: 28g | F: 19g


  • Apple Muffins Made with Granny Smith Apples, Eggs, Maple Syrup, Almond & Coconut Flour, Cinnamon, Nutmeg and Vanilla. Served with Hard Boiled Egg and Pork Sausage on the Side.
    kcal: 469 | P: 36g | C: 30g | F: 25g


  • Herb Roasted Turkey Breast Topped with a Garlic Roasted Tomato & Raisin Jam Served with a Collard Green, Onion and Tomato Mix. Mashed Sweet Potatoes on the Side.
    kcal: 347 | P: 36g | C: 37g | F: 4g
  • Citrus Marinated Chicken Breast Served with Roasted Golden and Red Beets. Wilted Greens on the Side.
    kcal: 420 | P: 51g | C: 31g | F: 8g


  • Bison Meat Loaf Made with Peppers and Onions Served with a Sage Infused Butternut Squash Mash. Fresh Herbed Gravy with Roasted Tomato & Green Beans on the Side.
    kcal: 408 | P: 37g | C: 28g | F: 18g
  • Braised Boneless Pork Short Ribs in a House Made Paleo BBQ Sauce. Served with Bruswick Stew and Baked Sweet Potato.
    kcal: 452 | P: 43g | C: 35g | F: 15g

Low Carb:

  • Pineapple & Turkey Sausage Bites. Served with Baked Eggs and Fresh Fruit on the Side.
    kcal: 398 | P: 47g | C: 21g | F: 13g


  • Pecan Crusted Pork Medallion with Braised Kale and Diced Onions. Served with Butternut Squash Soup on the Side.
    kcal: 421 | P: 38g | C: 26g | F: 20g
  • Chicken and Ratatouille Stuffed Portabella Mushrooms Made with Zucchini, Yellow Squash, Carrots, Onions, Garlic, Panko, Mozzarella and Low Fat Cream Cheese Topped with Parmesan. Served on Garlic Scented Rainbow Chard and Spinach.
    kcal: 393 | P: 30g | C: 24g | F: 21g


  • Spanish Turkey Meatball Stew Made with Ground Turkey, Garbanzo Beans, Carrots, Onions, Tomato and Paprika. Served With Green Beans Almondine on the Side.
    kcal: 381 | P: 39g | C: 24g | F: 17g


  • Apple Cheddar Scone. Served with Butter, Hard Boiled Egg, Veggie Sausage Patty on the Side.
    kcal: 380 | P: 21g | C: 31g | F: 18g


  • Philly Cheese Steak Wrap Made with Veggie Crumbles Sauteed Peppers & Onions, Pepperjack Cheese. Served with a Shaved Brussels Sprout Salad with Goat Cheese, Sunflower Seeds & Carrots and Citrus Vinaigrette on the Side.
    kcal: 383 | P: 21g | C: 31g | F: 17g


  • Farfalle Pasta with Mushrooms, Leeks, Almonds & Parmesan Cheese. Served with a Wild Mushroom Broth. Roasted Fennel, Tomatoes and White Beans on the Side.
    kcal: 383 | P: 21g | C: 31g | F: 17g
  • Boca Patty Topped with a Savory Brown Gravy Made with Red Wine, Mushrooms & Onions. Mashed Potatoes and Edamame Succotash on the Side.
    kcal: 403 | P: 30g | C: 56g | F: 6g

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