Category Archives: snack packs

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.

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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.

3 Essential Snacking Tips

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A big part of eating for fat loss is keeping your metabolism going all day long with small, sensible meals and snacks. In theory, this is simple and easy: eat a little something every 2-3 hours throughout the day. Unfortunately very few people do it right, resulting in frustrating weight gain. The content of your snacks and small meals is of utmost importance. If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly, rather than what you want, which is to drop fat and clothes sizes. Let’s jump into the 3 Essential Snacking Tips that I have for you today to keep you on track and burning fat all day long…

Snacking Tip #1: Watch out for added sugar

Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars.
This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results. Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid.
Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.

Snacking Tip #2: Check the serving size

When your snack comes in a package, after you make sure that it isn’t filled with sugar, check the serving size. It’s a popular technique for food manufacturers to give the nutritional facts for 2 or even 2.5 servings, on an item that you will likely polish off the entire package.
If the servings are more than just one then you’ll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein. Make sure that the numbers line up with your target nutrition sums. Always be aware of how many servings you are eating in a single sitting. Do the math if you’re eating more than one serving – be honest with yourself!

Snacking Tip #3: Homemade and made-in-nature are best

As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature, or snacks that you’ve made at home with real food ingredients. Even the healthiest packaged protein bar from the store is going to contain preservatives and additives that are completely avoided in homemade foods.

A handful of raw nuts, a piece of fruit with fresh nut butter, a hard boiled egg, a homemade fitness muffin (recipe below), some chicken breast on veggies or chopped flank steak on a salad are all better options than any packaged snack.

Source: Rene Serrate, U First Fitness


At Fresh ‘N Fit Cuisine, we know that it can be hard to get from one meal to the next that’s why we offer our Healthy Mix and Paleo snack packs. Graze, guiltfree throughout the day without blowing your diet!

Try one out today and get $20 off your first order of $50 or more when you use promo code MAYBLG20 at checkout.

The Most Wonderful Time of The (New) Year!

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How do you end 2016? Did you hit any or all of your health and fitness goals? We hope you did and on that note, we would like to share another inspirational story from one of our favorite Atlanta crossfitters, Rebecca Walburn“After starting Fresh ‘N Fit in the last quarter of 2016, we’ve had Halloween, Thanksgiving, Christmas, and New Year celebrations. I’ve traveled coast to coast for work. I’ve had road trips to visit family as well as long term house guests staying in our house. We even had a few germs run through the house. It has been chaotic, to say the least.”

“It might be the most wonderful time of the year but it is also one of the most stressful.”

“Despite the overbooked season, I am happy to say that both my weight and body fat are both down! I haven’t been starving, I haven’t deprived myself of my favorites. I’ve mostly stayed with my meal plan and lost weight and body fat over the holiday season while still eating pumpkin pie with whip cream, birthday cake, and sugar cookies I decorated with my kids.

“Having the consistency of the meal plan kept me on track and I’m much closer to my goals because of it.”

“Sure, I could have dropped more weight and fat had I skipped those seasonal foods, but being able to enjoy those moments without any guilt is an amazing feeling. Plus, losing weight and decreasing body fat is not something that usually happens around the holiday season. I’m THRILLED I can still savor the moments with my family without feeling deprived and yet I’m still closer to my goals. I have no doubt the foundational nutrition from Fresh ‘N Fit helped this become a reality.  If you haven’t tried Fresh ‘N Fit, give it a few weeks and see how it can help you as well.”

The holiday season has come and gone, so there are no more excuses on why 2017 can’t be your healthiest year ever! Try One Of Our Winter Menus, Snack Packs, Low Cal Desserts & Protein Bars and get $20 Off your first order with promo code JAN20BLOG at checkout!*


*$50 minimum purchase required.

Snack Packs, Protein Bars, Low Cal Desserts & More

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Need a little something to tie you over to the next meal? Our Healthy Mix snack packs contains an assortment of clean, healthy offerings such as fruit on the bottom yogurt, our chef inspired house made protein, snack and granola bars, cheeses, mixed nuts, KIND and Kashi Bars, fresh fruit and more. Each snack pack has 10 snacks to last you through the week. Just enough to keep your cravings at bay and keep you away from that vending machine at the office!
Our Paleo snack packs includes a variety of fresh fruits, mixed nuts, house made protein and snack bars that are free from soy, gluten, artificial sweeteners and dairy.
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Our new and unique line of low calorie desserts may be lacking in fat and calories but definitely not in taste. Each box contains 5 delicious desserts that range from 100 to 150 calories each and are made with fresh ingredients, no artificial sweeteners or preservatives.
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Always have something healthy on hand with our new Fresh Extras, a satisfying array of additional options from house-made protein and snack bars to breakfast breads and seasonal items.
At Fresh ‘N Fit Cuisine, when it comes your to health and nutrition, we want you to be ready in any situation. Order your snacks, desserts and protein bars today and get $20 off* your first order when you use promo code JAN20BLOG at checkout.
*$50 minimum purchase required.