Category Archives: Low Carbs

Fresh ‘N Fit’s Low Carb Menu Will Have You Ready For Summer

For many people in Atlanta, summer vacation starts in a couple of weeks. Families will begin hitting the beaches or the neighborhood pools. Kids will go off to summer camp giving you a much needed break. A lot of times during this period of chill-mode, your nutrition and health goals take a back seat. That doesn’t have to be the case though. Fresh ‘N Fit’s healthy, chef prepared meals are here to make sure you don’t fall off the wagon.

Our popular Low Carb menu is perfect to help you jump start your weight loss goals so you’ll be looking and feeling your best just in time for summer.

Each meal consists of approximately 20 grams of carbs per meal for our 1,200 calories/3 meals a day plan and 30 grams of carbs per meal for our 1,800 calorie/3 meals a day plan. These meals contain 5% fiber resulting in 15% net carbohydrates. That means three low carb meals add up to just 40 net grams per day.

With protein amounts at 35-45%, our Low Carb menu will easily help you increase your protein intake.

If you’re ready to discover new favorites like our Ginger Shrimp Stir Fry, the Bruschetta Chicken + Vegetable Medley, or the Blackened Mahi Mahi + Steamed Broccoli & Parnsips then try our Low Carb menu today!

Get $20 off your entire first order of $50 or more when you use promo code BLOGMAY0532 at checkout. (offer expires 9am, May 17, 2019)

5 Quick & Easy Low Carb Swaps

5 Quick & Easy Low Carb Swaps

By: Julia Lott, MS, RD, LD, Fresh ‘N Fit Cuisine

Are you trying to eat less carbs?  It can sometimes be tough trying to come up with healthy alternatives for foods with a high carb count.  Here’s a list of some great substitutes!  And trust me…you won’t even miss the carbs.

Spaghetti Squash or Zucchini Noodles

Spaghetti squash is a great substitute for pasta.  1 cup of spaghetti squash has 30 calories and 7 grams of carbs compared to pasta that has 220 calories and 43 grams of carbs.  This substitute is not only low in carbs, but it’s also loaded with vitamins.  It’s a great source of fiber, Vitamin C, and B Vitamins.

Cauliflower Rice

Cauliflower rice can be substituted for regular rice. The carbs in a cup of brown rice are 46 grams compared to only 5 grams per cup for cauliflower rice.  To make it, all you need is a food processor to blend it until you reach the desired size; then throw it in the microwave for about 7 minutes.  And if you’re not in the mood to actually make it, cauliflower rice is sold in the freezer section of most grocery stores.    

Eggplant Slices

Lasagna is so delicious, but it can be really high in carbs coming from the lasagna sheets.  A great way to get the same delicious flavor without the calories and carbs is by switching it out with sliced eggplant instead.  This easy swap can decrease the carbs by about 25 grams per serving!

Cauliflower Pizza Dough

Everybody loves pizza, but I’m not a fan of all the carbs that come with it.  A great way to get the same flavor without the carbs is to use cauliflower pizza dough.   Most stores sell cauliflower pizza dough in the freezer section if you don’t have time to make it.  However, if you are feeling brave there are several recipes online that aren’t too complicated.  Best of all, cauliflower is loaded with antioxidants and anti-inflammatory properties.


Tacos and burgers are delicious but tortilla shells and buns can add a ton of calories and carbs to your meal.  Substituting lettuce in place of the tortilla or bun is an excellent swap without drastically changing the taste.  An 8” tortilla or hamburger bun has about 20 grams of carbs each compared to romaine lettuce which only has 2 grams of carb per cup.  Romaine lettuce is packed with Vitamin C, Vitamin K and folate. 

Try out these easy low carb swaps without sacrificing flavor and when you do, let us know what you think or leave a comment with a few suggestions of your own. If you still need a little extra help reducing your carbs, try Fresh ‘N Fit’s low carb or Keto menus. If you use promo code LOWCARBNOW at checkout, you’ll get $20 off your first order.

Low Carb Diet: Is It Right For Me?

By: Julia Lott, RD, LD, MS, Fresh ‘N Fit Cuisine
Are you considering a low carb diet? Eating low carb means limiting starchy vegetables, grains and sugar intake. How many carbs you should have daily really depends on your calorie needs. Generally speaking, low carb means getting 20% or less of your calories from carbs. Protein intake increases as a result of follow a low carbohydrate diet. Increased protein intake helps you stay full longer. Meat, fish, eggs, and nuts are considered high protein foods that are rich in vitamins and minerals. 

There are several benefits when going low carb:

  • Jump Start Weight Loss
    Going on a low carb diet can help jump start your weight loss journey. It is common to reach a plateau when trying to lose weight.   Low carb diet helps kick start your body back into losing those stubborn pounds. Restricting processed carbs not only helps with weight loss, but helps to improve overall health. 
  • Lower Blood Sugar
    Carbohydrates can greatly impact an individual’s blood sugar and insulin levels. Low carb diets can improve blood sugar for individuals with diabetes and pre-diabetes. A more regulated blood sugar level in the body, allows for increased satiety. Furthermore, decreased carbohydrate intake can help reduce chronic diseases such as heart disease and cancer. 
  • Improved Labs
    Triglyceride levels can be greatly improved by lower carbohydrate intake.  Furthermore, HDL (good cholesterol) is increased when following a healthy low carb diet. A healthy low carb diet is one that is rich in unsaturated fats, such as avocados, nuts, olive oil, and fatty fish such as salmon.

Once you’ve committed to starting a low carb diet, you may experience several of these benefits for yourself. To support your low carb choices, Fresh ‘N Fit Cuisine offers a Low Carb menu with lots of variety so your meals never become boring.

Resolve to be healthier in 2019 and try the delicious meals found on all Fresh ‘N Fit’s low carb menu. Use promo code LOWCARBBLOG10 to get 10% off your first order.

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

4 Things To Do Now To Slim Down Before The Holidays

We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest.

Do these 4 things NOW to quickly shape up…

1. Eat more Veggies:

Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.

2. Add Five Minutes

Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.

3. Double up on Water

Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.

4. Eat Low Carb (after 4pm)

One of the easiest ways to drop a few inches around your waist before the holidays is to eat low carb after 4pm each day. This means eating dinners that are centered around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.

Source: Rene Serrate, U First Fitness

Get a head start on eating healthier for the holiday with Fresh ‘N Fit Cuisine’s calorie and portion controlled meals. Our Low Carb menu is just one of 5 different menus that we offer in addition to Paleo, Vegetarian, Gluten Free and our traditional Healthy Mix.

Get $20 off your first order when you try one of our chef-prepared menus today. Use promo code OCTBLG20 at checkout.

New Meals For The Week of October 30th


By now, you’ve already bought a costume (for yourself or your kids) and have received an invitation to a Halloween party or 2. But next week is going to be the true test of your will power. Be prepared to come face to face with bags and bags of bite size candy bars. Perfectly sized, they always have a funny way of sneaking into your pockets or showing up in your office’s breakroom. Eating our nutritionally balanced, clean meals will keep you satisfied throughout the day and should definitely help you avoid the pitfalls of Halloween and the rest of the upcoming holiday season. Our chefs have prepared more than 10 new meals next week (in addition to our usual 70+ on each menu), which should be more than enough to get your taste buds excited.

Healthy Mix:

  • Blueberry Oat Protein Bar Made with Blueberries, Oats, Walnuts and Dates. Served with Turkey Sausage Link and Vanilla Yogurt with Fruit.
  • Bourbon Glazed Turkey Breast Served with a Broccoli Casserole Made with Low Fat Cheddar Cheese. Candied Yams on the Side.


  • Pineapple & Turkey Sausage Bites Served with Baked Eggs and Fresh Fruit on the Side.
  • Sauteed Pork Sausage & Cinnamon Apples Served with Sage Seasoned Baked Eggs. Sweet Potato Hash on the Side.
  • 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.
  • Curried Fossil Farms Turkey Stew Made with Cilantro, Tomatoes, Onion, and Garlic. Served with a Kale and Carrot Medley on the Side.

Low Carb:

  • Sauteed Pork Sausage Served with Sage Seasoned Baked Eggs. Sweet Potato Hash on the Side.
  • Creamy Coconut Squash Topped with Toasted Pecans and Coconut with a Hard Boiled Egg on the Side.
  • Jerk Chicken Thighs Served with a Mango Sweet Potato Mash and Caribbean Citrus Cole Slaw Made with Cabbage, Carrots, Bell Peppers and Mayonnaise. Pineapple Jalapeno Salsa on the Side.


  • Blueberry Oat Protein Bar Made with Blueberries, Oats, Walnuts and Dates. Served with Vegetarian Sausage Patty and a Yogurt Cup.
  • Kale Tofu Ranch Wrap Made with Cheddar Cheese, Red Onions and Red Peppers in a Whole Wheat Tortilla Served with Fat Free Ranch Dressing. Broccoli Quinoa Salad on the Side.
  • 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.

Get a head start on eating healthier for the holiday and let our calorie and portion controlled meals help you reach your health and nutrition goals today.

Visit and use promo code OCTBLG10 to get 10% 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!

« Older Entries