Category Archives: Health

Understanding Obesity

Having a body mass index (BMI) that is considered obese is often associated with having too much fat in your body. Carrying too much body fat may have harmful effects on your health, so BMI is used as a screening tool.

More than one-third of U.S. adults have obesity, which is defined as having a BMI greater than 30.

As is the case with adults, the obesity rate among children is too high. Studies have found that children with obesity are much more likely to have obesity as adults and are at a much greater risk for health problems now and later in life.

Causes of Obesity

There are many reasons for obesity. While an imbalance of calories taken in versus calories burned through physical activity may be an influence, obesity can also be affected by:

  • Family history and genes
  • Medications: Some antidepressants, anti-seizure medications, diabetes medications, steroids and beta blockers may cause weight gain
  • Surroundings: Research suggests people may be at greater risk for being overweight or obese if their friends are; other data shows that community environmental factors can contribute to obesity
  • Lifestyle habits, eating behaviors and stress
  • Too little sleep: This can affect hormones that increase appetite
  • Medical problems: Hypothyroidism, Prader-Willi and polycystic ovary syndrome can contribute to obesity.

Approach to Weight Loss

Weight loss therapy for adults should be based on three components:

  1. Calorie-controlled diet
  2. Physical activity
  3. Behavior therapy (such as recognizing triggers for eating or learning to pinpoint obstacles that hold you back from making lifestyle changes)

This combination has been found to be more successful than using any one intervention alone.

Healthy Eating Plan

Many people have found long-term success by working with a registered dietitian nutritionist. Research shows that at least two sessions per month with an RDN lead to successful weight loss and at least one session per month for weight loss maintenance. Because no two people are alike, approaches to weight loss must be tailored to each person. An RDN can do this for you — she or he will create a plan based on your medical history, lifestyle and food preferences. Together, you can explore how your habits, emotions and environmental cues affect how you eat.

Source: Jill Kohn, Academy of Nutrition & Dietitics

At Fresh ‘N Fit Cuisine, we realize that by offering 5 chef prepared menus with over 350 meals, finding a plan that’s right for you can seem a bit daunting. We want to make eating healthy easy again so stay tuned in the upcoming weeks as we launch our free Nutrition Coaching Program.

Our team of in-house Registered Dietitians will offer comprehensive nutrition services that will help you figure out which of our menus will work best for you, in addition to helping you maintain accountability.

Get started on eating healthier today and save $20 off your first order when you use promo code OCTBLG20 at checkout.



New Meals For The Week of October 23rd

This Halloween, avoid the usual pitfalls of the upcoming holiday season by being in control of what you eat. It won’t be easy…especially when faced with seeing bags and bags of your children’s candy. Saying “NO” to a Kit Kat bar is always tough!
Our nutritionally balanced, clean meals can help you get through it though. Both our Healthy Mix and Paleo Snack Packs can also keep you on the straight and narrow path in between meals. And if your sweet tooth cravings kick in, then our Low Calorie Dessert Boxes will allow to indulge, guilt free.

Healthy Mix:

  • Asparagus & Parmesan Frittata Served with Fruit on the Bottom Yogurt and Chicken Sausage Patty on the Side.
  • Chicken and Wild Rice Soup. Served with Waldorf Chicken Salad Made with Celery, Pecans, Grapes and Lite Mayo on a Low Carb Sanwich Round.
  • Beef Short Ribs Braised with Red Wine, Fresh Garlic & Thyme. Served Over Asparagus Risotto with a Carrot and Parsnip Blend on the Side.
  • Beer & Cheddar Chicken Breast Served with Scalloped Potatoes Made with Onions, Cheddar and Parmesan Cheeses. Roasted Asparagus on the Side.
  • Arctic Char Veracruz- Fish Made with Onions, Tomato, Bell Peppers & Cilantro Served Over Wild Rice. Green Beans Seasoned with Red Onions and Garlic on the Side.


  • Pumpkin Spice Muffins Made with Almond Flour, Eggs, Maple Syrup, Cinnamon and Nutmeg. Served with Ham Steak and Fruit.
  • Turkey Goulash – Stew Made with Ground Turkey, Onions, Tomatoes, Acorn Squash, Carrots, Kale and Fresh Herbs. Served with a Mixed Green Salad Topped with Craisins, Pumpkin Seeds, Carrots & Grape Tomatoes and Balsamic Vinaigrette on the Side.
  • Pecan Crusted Pork Medallion with Braised Kale and Diced Onions. Served with Butternut Squash Soup on the Side.
  • Sesame Crusted Swordfish with Snow Peas, Carrots, Onions and a Mushroom Dashi (Broth). Served with Fresh Steamed Broccoli on the Side.
  • Pork Loin Braised in Coconut Milk, Rosemary and Sage. Stewed Carrots and Rutabaga on the Side.
  • Mushroom & Fresh Thyme Stuffed Bacon Wrapped Chicken Thighs Served with Acorn Squash Puree. Green Beans and Radishes on the Side.

Low Carb:

  • Creamy Coconut Squash Topped with Toasted Pecans and Coconut with a Hard Boiled Egg on the Side.
  • Pea, Carrot and Ricotta Quiche Served with Sliced Pork Ham.
  • Turkey Posole – Soup Made with Onions, Poblano, Garlic, and Cannellini Beans. Served with an Arugula Salad Topped with Pepitas, Dried Cranberries, Red Onions, Grape Tomatoes and a Raspberry Vinaigrette on the Side.
  • Vegetable Beef Soup Made with Celery, Onions, Carrots, Mushrooms, Zucchini, Potatoes and Tomatoes. Served with a Spinach & Kale Salad Topped with Onions, Goat Cheese, Pecans and Balsamic Vinaigrette.
  • Southwest BBQ Chicken Stuffed Peppers with Roasted Corn & Cilantro Slaw. Served with Spinach on the Side.
  • Beef Meatloaf Made with Fresh Onions, Garlic, Green Peppers, Worcestershire Sauce and Eggs. Served with Steamed Broccoli Florets and Grilled Mushrooms.
  • 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.


  • Florentine Crepes Stuffed with Spinach, Mushrooms, and Italian Seasoned Roasted Tofu and Provolone with a side of Hollandaise Sauce. Served with Herbed Roasted Yukon Gold Potatoes.
  • Black Bean Burger with Chipotle Mayo, Lettuce, Cheddar Cheese and Pico De Gallo on a Whole Wheat Bun. Served with Cassava Chips on the Side.
  • Chili Rellenos with Black Beans, Onions and Pepper Jack Cheese Topped with Rellenos Red Sauce. Served with Grilled Plantains and Pinto Beans.
  • Pumpkin Ginger Soup Topped with Toasted Pumpkin Seeds. Served with a Quinoa Salad Made with Arugula, Beets and Chickpeas.
  • Cuban Style Picadillo Made with Veggie Crumbles, Onions, Garlic, Bell Peppers, Capers, Green Olives and Tomatoes. Served Over Saffron Rice with a Side of Sweet Plantains.

Looking For A Convenient & Delicious Way To Eat Healthy?


By: Melissa Benes
In my opinion, Fresh ‘n Fit Cuisine is 100% the way to go if you are wanting to live a healthier lifestyle. It has proven to me to be a fool proof system when it comes to eating. During my journey with Fresh ‘n Fit, there have been numerous times where I have chosen to eat one of my meals compared to fast food or a worse option. And the reason for this is that when you’re eating these meals you don’t feel deprived. It’s that simple!

In the past, if I had started a meal plan or try to meal prep, I quickly lose interest because I feel like I am missing out on the “good” food. And not to mention, the repetitive healthy food options get really old, really quick. I can honestly say with options like crepes for breakfast, turkey sliders for lunch and oven fried chicken for dinner, I have zero cravings. Fresh ‘n Fit even offers healthy dessert options that are delicious if a craving does happen to come up. Let me go ahead and tell you… you won’t be disappointed!

The convenience factor with Fresh ‘n Fit is huge! Before, I would spend hours on Sunday going to the grocery store, cooking, prepping my food and putting each meal into containers. Now I literally drive by my pickup location on the way home and put my meals in the car. Then when I get home, I put them into the fridge. And my meal prep is done, which gives me more time to spend with my family or get things done around the house! In the mornings before work, I grab my breakfast and lunch containers, some water and head out the door. It’s so simple!

I have tried other meal prep services in the area and can honestly say, without a doubt, Fresh ‘n Fit has my heart… and taste buds! The meals are delicious and healthy, the pickup is beyond simple and the staff is wonderful to boot. I am so glad I have given it a shot. I couldn’t be happier with my decision!

About the author: Melissa is a devoted mother and self proclaimed coffee and home decor addict inspired by healthy eating and fitness.

Want to have healthy, chef prepared meals delivered to you every week? Give us a try today and use promo code OCTBLG20 at checkout to take $20 off your first order!

New Meals For The Week of October 16th


It’s Tuesday and that means it’s time to announce the NEW MEALS for next week!!! As usual, our 5 chefs do not disappoint with over 20 new meals added to all of our menus. It also means that now is the perfect time to FALL into trying out a easier and more convenient way to eat healthy.


Healthy Mix:

  • Zucchini, Mushroom & Roasted Red Pepper Frittata Topped with Cheddar Cheese. Served with Cheesy Hash Browns and Turkey Sausage Link on the Side.
  • Strawberry Oat & Yogurt Protein Bar Made with Strawberries, Oats, Vanilla Extract, Walnuts, and Dates. Served with Hard Boiled Egg and Chicken Sausage Link on the Side.
  • BBQ Chicken Flat Bread Pizza Topped with Red Onions and Low Fat Mozzarella Cheese. Served with a Black Bean Soup Made with Garlic and Cilantro.
  • Chimichangas with Edamame, Black Beans and Low Fat Cheddar Cheese. Served with Santa Fe Pilaf Made with Quinoa, Bulgur Wheat, Black Beans and Garlic. Low Fat Sour Cream on the Side.
  • Grilled Turkey Sliders on Whole Wheat Rolls with Steamed Onions and Pickles. Served with a Creamy Macaroni Salad and Spicy Brown Mustard on the Side.
  • Chicken & Almond Stir-Fry Made with Lite Soy Sauce, Fresh Ginger, Snow Peas, Water Chestnuts, Carrots, Peppers, Napa Cabbage and Mushrooms. Served with a Ginger Coconut Basmati.
  • Italian Roast Beef Seasoned with Garlic and Crushed Red Pepper. Served with Vegetable Mashed Potatoes and Roasted Green Beans on the Side.


  • Paleo Hot Cereal Made with Bananas, Almonds, Pecans, Coconut Milk, Organic Honey and Cinnamon Served with Paleo Bacon and Hard Boiled Egg.
  • Blackened Salmon Served over Cajun Cauliflower Mash Made with Garlic. Ancho Sauteed Vegetable Blend on the Side.
  • Tomato Chicken Thigh Stew Made with Red Onions, Cilantro, Garlic, Green Chilis and Cumin. Served Over Yellow Squash Noodles. Sauteed Vegetable Medley of Celery, Carrots and Parsnips on the Side.
  • Sundried Tomato and Fennel Braised Beef Short Ribs Served with a Carrot Souffle Topped with Pecans. Wilted Spinach on the Side.
  • Bacon Turkey Meatloaf Made with Mushrooms, Onions and Garlic Topped with a Savory Country Gravy. Roasted Vegetable Blend and a Coconut, Plantain & Sweet Potato Mash on the Side.
  • Southeast Family Farms Pork Loin Stuffed with Swiss Chard, Bacon, Figs, and Walnuts Over a Bed of Sauteed Spinach. Served with Butternut Squash Puree.

Low Carb:

  • Asparagus & Parmesan Frittata Served with Fruit on the Bottom Yogurt and Chicken Sausage Patty.
  • Blueberry Oatmeal with Cinnamon and Almonds. Served with Turkey Sausage Links and Hard Boiled Eggs.
  • White Chicken Chili Made with Jalapeno Peppers, Onions, Cilantro and Coriander. Topped with Tortilla Strips and Low Fat Sour Cream.
  • 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.
  • South American Beef Soup Made with Celery, Red Pepper and Cabbage. Butternut Squash and Arugula Salad with Pomegranate Vinaigrette on the Side.


  • Sundried Tomato, Chive & Spinach Frittata Served with Veggie Sausage Patty and Fresh Fruit on the Side.
  • Whole Grain Pancakes with a Spiced Pear Compote and Butter. Veggie Sausage Patty and Hard Boiled Egg on the Side.
  • White Vegetarian Enchiladas Made with Queso Blanco, Veggie Crumbles, Tomatoes and Onions with Whole Wheat Tortillas. Served with Sauteed Spinach & Pinto Beans and Brown Rice.
  • 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.
  • Pumpkin Ginger Soup Topped with Toasted Pumpkin Seeds. Served with a Quinoa Salad Made with Arugula, Beets and Chickpeas.
  • Peanut Tofu Buddha Bowl Made with Broccoli, Carrots, Chick Peas, Snow Peas and Scallions. Served with Sauteed Spinach, Brown Rice and Sweet Chili Peanut Sauce.
  • Salisbury Steak Meatless Meat Balls Made with Veggie Crumbles, Panko Bread Crumbs, Garlic, and Fresh Thyme. Served over Whipped Baby Red Mashed Potatoes with a Mushroom Herbed Gravy and Vegetable Medley on the Side.

Get started today when you use

promo code OCTBLG20 at checkout

to take $20 off your first order!

New Meals For The Week of October 9th


Can you believe that Summer has come and gone, Fall is here, and the holiday season is right around the corner. Let our clean, chef-prepared meals give you a head start on your end-of-the year health goals by helping you deal with all of the unavoidable holiday office parties, Halloween candy and tempting food at your family gatherings.

  • Breakfast Crepes Made with Turkey Canadian Bacon, Cheddar Cheese, Eggs & Fresh Thyme. Served with Hollandaise Sauce and Fresh Fruit on the Side.
  • Dark Chocolate Chip Peanut Butter Protein Bar Made with Oats, Walnuts, Dates, Peanut Butter and Maple Syrup. Served with Fruit on the Bottom Yogurt and Chicken Sausage Link.
  • Smoked Turkey Breast and Swiss Cheese on a Croissant with a Cranberry Aioli, Lettuce and Onion on the Side. Served with Butternut Squash Bisque.
  • BBQ Chicken Flat Bread Pizza Topped with Red Onions and Low Fat Mozzarella Cheese. Served with a Black Bean Soup Made with Garlic and Cilantro.
  • Arroz Con Pollo Made with Lean Chicken, Yellow Rice, Tomatoes, Green Olives and Peas. Served with Pinto Beans and Grilled Plantains.
  • Black Bean and Low Fat Cheese Enchiladas Made with Fire Roasted Corn, Onions and a Lite Red Sauce. Served with Spanish Brown Rice and Low Fat Sour Cream.
  • Country Baked Steak Fritter Served with Country Style White Gravy. Baked Sweet Potato & Green Beans on the Side.
  • Southwestern Turkey Crepes with a Tomato, Mushroom, Cilantro and Pepper Filling Topped with Pepper Jack Cheese. Served Over Grilled Bell Peppers. Roasted Vegetable Medley on the Side.
  • Braised Beef Marsala Served Over a Parmesan and Mushroom Risotto. Cannellini Beans and Fresh Steamed Kale on the Side.


  • Sundried Tomato, Chive, & Spinach Frittata Served with Turkey Sausage Link & Fresh Fruit on the Side.
  • Thai Curry Shrimp Made with Coconut Milk Served Over a Broccoli Vegetable Mix of Red Peppers, Onions, Garlic and Mushrooms. Kimchi Slaw Made with Cabbage, Carrots, Apple Cider Vinegar, Red Onions, Crushed Red Pepper and Ginger on the Side.
  • Mojo Pork Stew Made with Sweet Potato and Yucca. Zesty Mixed Green Salad of Mixed Greens, Cilantro, Olives & Red Onion and Apple Cider Vinaigrette Dressing on the Side.
  • Turkey Marsala Topped with a Marsala Wine and Mushroom Sauce. Served with a Sweet Potato Casserole Seasoned with Garlic. Roasted Asparagus on the Side.
  • Mushroom Stuffed Chicken Breast with Caramelized Leek and Butternut Squash Hash with Broccoli & Carrots on the Side.
  • Cuban Sandwich Bowl Made with Roasted Pork Loin, Diced Pork Ham, Cabbage, Carrots and Plantains. Served with a Mustard Vinaigrette and Chili Spiced Sweet Potatoes.

Low Carb:

  • Sundried Tomato, Chive, & Spinach Frittata Served with Pork Ham and Fresh Fruit on the Side.
  • Creole Salmon with a Mushroom, Onion & Pepper Saute and Creole Mustard Sauce. Served with Roasted Cauliflower on the Side.
  • Barbecue Turkey Meatballs Served with a Lite Amish Style Cole Slaw.
  • Chicken and Vegetable Soup Made with Celery, Onions, Carrot, Zucchini, Mushrooms and Tomatoes. Served with a Chicken Waldorf Salad Made with Pecans.
  • Cajun Rubbed Turkey Breast with a Sweet Potato Souffle, Green Beans and Cranberry Relish on the Side.
  • Stuffed Pork Tenderloin Made with Golden Raisins, Dried Apricots and Cranberries Glazed with Honey Mustard. Served with Roasted Butternut Squash and Snow Peas.
  • Sofrito Chicken Stew Made with Peppers, Garlic, Onions, Tomatoes and Lemon Juice. Served with Roasted Ancho Squash on the Side.


  • Dark Chocolate Chip Peanut Butter Protein Bar Made with Oats, Walnuts, Dates, Peanut Butter and Maple Syrup. Served with Fruit on the Bottom Yogurt and Vegetarian Sausage Patty.
  • Crust-less Quiche Made with Blended Eggs, Low Fat Swiss and Cheddar Cheese. Served with Sweet Potato Hash, Veggie Link and Fresh Fruit.
  • Kale & Caramelized Onion Crusted Quiche with Italian Wedding Soup on the Side.
  • Tuscan Chickpea Soup Made with Tomatoes, Celery, Rosemary, Garlic, Onion, Red Wine and Parmesan Cheese with a Whole Wheat Roll and Butter on the Side.
  • Stuffed Bell Peppers with Brown Rice, Carrots, Garbanzo Beans, Fresh Mint and Onions Topped with a Hearty Tomato Sauce. Mediterranean Cous Cous with Feta Cheese on the Side.

Dining At Your Desk?

Do you eat at your desk? You’re not alone. Millions of Americans consume breakfast, lunch, dinner and snacks at their desks.

Keep your prepared meals and help prevent foodborne illness at the office by following these simple food safety tips.

Office Essentials

A well-stocked office doesn’t stop at staplers and tape. Protect yourself from foodborne illness by keeping your office stocked with these food safety supplies, too:

  • Hand sanitizer
  • Disinfectant wipes or paper towels and spray cleanser
  • Insulated lunch bag with freezer pack if a refrigerator is not available
  • Labels for leftovers
  • Refrigerator thermometer (make sure your office fridge is set properly below 40ºF)
  • Food thermometer (always reheat leftover lunch foods to an internal temperature of 165ºF).

Food Safety in the Workplace

Give bacteria the pink slip the next time you desktop dine by following proper food safety tips:

  • Wash hands before and after digging into your desktop dish. If you can’t get to a restroom to wash hands with soap and water, keep moist towelettes or an antibacterial hand cleaner at your desk.
  • From the time you make your lunch at home — assuming it contains perishable food items — don’t let more than two hours pass before you put it in the refrigerator. Also, don’t let lunchtime leftovers remain unrefrigerated for more than two hours.
  • Keep perishable foods properly refrigerated below 40ºF.
  • If you carry your lunch in a reusable tote or insulated bag, don’t forget to wash it frequently.
  • Thaw frozen foods in the refrigerator or microwave, not on the countertop.
  • If you bring leftovers for lunch, reheat to the proper temperature of 165ºF.
  • Don’t forget that the same food safety tips apply to carry-out and fast food, which also can be susceptible to bacteria if not handled properly.

Source: Taylor Wolfram, Academy of Dietetics & Nutrition

Fresh ‘N Fit Cuisine’s healthy prepared meals are perfect for desktop dining or a bite on-the-go. Each individual meal is 1 serving that comes in either 400 or 600 calories per meal and is delivered in a recyclable container that can be easily heated up in the microwave.

Eating healthy, especially at work, has never been easier so give us a try today and use promo code BLOG0920 at checkout to get $20 off your first order.

New Meals For The Week of October 2nd

A new season calls for a new start. Fall has arrived and it’s the perfect time to have today be your “Day 1” on the way to a healthier you. Enjoy a variety of clean, delicious, calorie and portion controlled meals that are made fresh for you each week by our 5 chefs. Not only have our chefs added over 30 new meals to all of our menus, they’ve even brought back a few of your Fall favorites like our Low Country Boil, our Sweet Potato Shepherd’s Pie and our Butternut Squash Ravioli. As always, our meals are prepared with locally sourced ingredients that are free from added sweeteners, antibiotics and preservatives, so it’s really never been simpler to eat healthy.
  • Cinnamon Raisin Bagel with a House Blended Cinnamon & Honey Low Fat Cream Cheese. Turkey Sausage Link and Fruit on the Side.
  • Greek Frittata Made with Kalamata Olives, Feta Cheese, Spinach and Tomatoes. Turkey Sausage Link, Seasoned Breakfast Potatoes and Orange Wedges on the Side.
  • Whole Grain Pancakes Served with a Spiced Pear Compote, Butter and Chicken Sausage Patty.
  • Snapper Veracruz Made with Green Olives, Capers, Tomatoes, Garlic and Jalapenos. Served with a Cilantro Cumin Pilaf and Ancho Roasted Squash.
  • Butternut Squash Ravioli Topped with a Sage Butter Sauce, Asiago Cheese, Walnuts and Caramelized Shallots. Roasted Green Beans on the Side.
  • Roasted Turkey Breast with a Fennel and Rosemary Jus. Served with a Cornbread Dressing and Sugar Snap Peas.
  • Greek Style Chicken Breast Roasted with a Sun Dried Tomato Pesto and Feta Cheese Served Over Tri Colored Couscous. Artichoke, Tomato and Onion Saute on the Side.
  • Sweet Potato Shepherd’s Pie Made with Ground Beef, Onions, Peppers, Celery, Carrots and Peas. Topped With Low Fat Cheddar Cheese. Balsamic Green Beans on the Side.
  • Coq au Vin Chicken Made with Red Wine, Thyme, Parsley and Turkey Bacon with Broccoli. Rice with Tomatoes and Green Olives on the Side.
  • Low Country Boil with Andouille Chicken Sausage, Shrimp, Baby Red Potatoes and Corn on the Cob.
  • Homemade Beef Stew Made with Potatoes, Carrots, Onions and Celery. Served with Fresh Baked Corn Bread and Butter.


  • Sweet Potato Breakfast Hash with Turkey Chorizo, Yellow Onions and Green Peppers. Served with Fresh Fruit on the Side.
  • Herb Rubbed Pork Roast Served with Spiced Apples and Cinnamon Yams.
  • Kale, Pancetta and Basil Stuffed Baked Chicken Breast with Lemon Jus Served Over Roasted Carrots. Brussels Sprout Topped with Cranberries and Pecans on the Side.
  • Beef and Vegetable Soup Made with Celery, Onions, Carrots, Mushrooms, Zucchini, Tomatoes and Rutabagas. Served with a Broccoli, Raisin and Bacon Slaw on the Side.
  • Sliced Pork Loin with Cranberry Chutney and Collard Greens Topped with Roasted Pumpkin Seeds.
  • Bacon, Sweet Potato, and Caramelized Onion Stuffed Beef Shoulder Tenderloin. Roasted Brussels Sprouts on the Side.

Low Carb:

  • Chicken Sausage Gravy Over Egg White Patties with Fruit on the Side.
  • Frittata Made with Leeks, Mushrooms, Bacon, Goat Cheese and Chervil Herbs. Chicken Sausage Patties and Fruit on the Side.
  • Blackened Grouper Served with a Low Fat Creamy Cole Slaw and a House Made Shitake Mushroom Salsa Made with Red Bell Peppers and Green Onions.
  • Chicken Enchilada Bake Made with Spinach and Green Chilies Topped with Queso Sauce. Served with Pinto Beans.
  • Maple Pecan Glazed Turkey Breast Served with a Green Bean & Mushroom Casserole Made with White, Portabella and Crimini Mushrooms.
  • Spanish Spice Rubbed Chicken Breast with a Parsley Mint Sauce. Served with a Vegetable Medley of Roasted Tomatoes, Zucchini and Artichokes.
  • Curried Turkey Stew Made with Tomatoes, Chick Peas, Coconut Milk, Almonds and Jalapeno. Served with Fresh Cilantro Harissa Yogurt Sauce.


  • Greek Frittata Made with Kalamata Olives, Feta Cheese, Spinach and Tomatoes. Veggie Sausage Patty and Fruit on the Side.
  • Pumpkin Bread Pudding Made with Cinnamon, Nutmeg, Cloves and Pecans Served with a Veggie Sausage Patty. Cottage Cheese Topped with Fruit on the Side.
  • Buttermilk Pancakes with a Cinnamon Fuji Apple Sauce, Veggie Sausage Link, Hard Boiled Egg and Butter on the Side.
  • Whole Grain Flatbread with Low Fat Cheddar Cheese, Caramelized Onions, Roasted Fuji Apples and Toasted Walnuts Served with an Apple Parsnip Soup.
  • Stuffed Portabella Mushroom Bruschetta Made with Roasted Tomatoes, Basil, Garlic, Goat Cheese and Quinoa. Mixed Green Salad and Crostini with Balsamic Reduction on the Side.
  • Pumpkin Ginger Soup Topped with Toasted Pumpkin Seeds. Served with a Quinoa Salad Made with Arugula, Beets and Chickpeas.
  • Stuffed Butternut Squash with Mushrooms, Quinoa, Onions, Garlic, Almonds and Spinach with Balsamic Green Beans on the Side.
  • Boca Veggie Patty Topped with a House Made Marinara Sauce and Parmesan Cheese. Served Over Whole Wheat Noodles with Crowder Peas on the Side.
  • Mee Goreng – A Malaysian Stir Fry with Tofu, Green Beans, Bok Choy, Scrambled Eggs, Bean Sprouts, Lite Soy Sauce and Glass Noodles.

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