Category Archives: Vegetarian

New Meals For The Week of October 16th

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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.

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Healthy Mix:

Breakfast
  • 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.
Lunch
  • 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.
Dinner
  • 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:

Breakfast
  • 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.
Dinner
  • 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.
Lunch
  • 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.
Dinner
  • South American Beef Soup Made with Celery, Red Pepper and Cabbage. Butternut Squash and Arugula Salad with Pomegranate Vinaigrette on the Side.

Vegetarian:

Breakfast
  • 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.
Lunch
  • 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.
Dinner
  • 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.

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New Meals For The Week of October 9th

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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.
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Breakfast
  • 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.
Lunch
  • 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.
Dinner
  • 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.

Paleo:

Breakfast
  • 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.
Dinner
  • 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.
Lunch
  • 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.
Dinner
  • 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.

Vegetarian:

Breakfast
  • 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.
Lunch
  • 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.

New Meals For The Week of October 2nd

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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.
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Breakfast
  • 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.
Lunch
  • 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.
Dinner
  • 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.

Paleo:

Breakfast
  • 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.
Dinner
  • 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.
Lunch
  • 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.
Dinner
  • 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.

Vegetarian:

Breakfast
  • 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.
Lunch
  • 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.
Dinner
  • 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.

New Meals For The Week of September 25th

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Normally we would apologize for putting up such a long blog post but with over 30 new meals this week, we just couldn’t help ourselves! If you’re looking for a healthy prepared meals service with a ton of variety then this post is for you.
Discover a new Fall favorite today and then head over to FreshNFitCuisine.com to see what else is on the menu!
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Breakfast
  • Pumpkin Chocolate Protein Bar Made with Eggs, Maple Syrup, Almond Milk, Coconut Flour, Flax, Cinnamon and Nutmeg. Hard Boiled Egg and Chicken Sausage Links on the Side.
  • Banana Chocolate Chip Muffins Made with Bananas, Almond Milk, Chocolate Chips and Honey. Served with Chicken Sausage Patty, Hard Boiled Egg and Butter on the Side.
  • Cinnamon and Apple Oatmeal Made with Walnuts, Cinnamon and Brown Sugar. Served with a Turkey Sausage Link.
Lunch
  • Savory Crab Crepes Served with a Butternut Squash, Arugula and Dried Cranberry Medley on the Side.
  • Beef Tacos with Whole Wheat Tortillas, Low Fat Cheddar Cheese and a House Made Pico de Gallo Sauce. Served with Low Fat Refried Beans and Lite Sour Cream.
  • Louisiana Style Chicken Sausage Gumbo Full of Fresh Vegetables Served with Cajun Red Beans and Brown Rice.
Dinner
  • Lemon Grilled Chicken Topped with a Roasted Tomato Sauce and Served Over Artichoke and Arugula Risotto. Roasted Brussels Sprouts on the Side.
  • Apple and Horseradish Glazed Salmon Served Over Spinach Orzo with Lemon Carrots on the Side.
  • Turkey Pot Pie Made with Carrots, Celery, Onions and Green Peas. Served with a Broccoli Cauliflower Blend Topped With Low Fat Cheese.
  • Tamale Pie Made with Ground Beef, Tomatoes, Peppers, Cilantro, Onions and Cheese. Topped with a Cornbread Crust. Served with Low Fat Sour Cream, Salsa and Stewed Pinto Beans on the Side.

Paleo:

Breakfast
  • Tuscan Kale, Mushroom, and Roasted Red Pepper Frittata Served with Niman Ranch Bacon and Fresh Fruit.
  • Bacon and Chives Sweet Potato Scones. Served with Bacon and Fresh Fruit.
  • Paleo Italian Wedding Soup with Turkey Meatballs, Celery, Onions, Carrots, Parsnips, Mushrooms and Kale. Caesar Salad on the Side
  • Lemon Pepper Chicken with Honey Dijon Mustard Sauce Served with a Vegetable Medley of Green Beans, Snap Beans, and Carrots.
  • Moroccan Beef Stew Made with Carrots, Onions, Garlic, Celery and Figs Served with Harissa Cauliflower on the Side.
Dinner
  • Duck Confit Topped with a Cherry Sauce Served with Brussels Sprouts Flavored with Bacon. Honey Baked Acorn Squash with Garlic on the Side.
  • Sundried Tomato and Fennel Braised Beef Short Ribs Served with a Carrot Souffle Topped with Pecans. Wilted Spinach on the Side.
  • Sweet Potato Crusted Seabass Served with Spiced Apple Sauce and Italian Herb Green Beans.

Low Carb:

Breakfast
  • Zucchini Birds Nests Made with Zucchini Noodles, Ancho Baked Egg and Cheddar Cheese. Served with Bacon and Fresh Fruit on the Side.
  • Chive & Egg Stuffed Roma Tomato Served with Turkey Ham and Sweet Potato Hash Made with Peppers & Onions on the Side.
Lunch
  • Cilantro Salmon Burger with a Curry Lime Vinaigrette. Served with a Fresh Spinach & Arugula Salad with Onions, Cherry Tomatoes and a Raspberry Vinaigrette.
  • Thai Coconut Chicken Soup Topped with Peanut, Cilantro and Ginger. Served with Wasabi Coleslaw on the Side.
  • No Crust Turkey Pot Pie Served with a Roasted Vegetable Medley of Golden Beets, Parsnips, Carrots and Turnips.
Dinner
  • 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.

Vegetarian:

Breakfast
  • Apple Cinnamon Oatmeal with Walnuts, Brown Sugar and Raisins. Served with Veggie Sausage Links.
  • Mediterranean Egg White Omelet with Spinach, Feta, Red Peppers & Onions and Artichoke Hearts. Seasoned Home Fries and a Veggie Patty on the Side.
  • Cinnamon Raisin Bagel with a House Blended Cinnamon & Honey Low Fat Cream Cheese. Veggie Sausage Link and Fruit on the Side.
Lunch
  • Whole Wheat Flatbread Pizza Topped with Butternut Squash, Rosemary, Feta and Asiago Cheese. Broccoli Cheddar Soup on the Side.
  • Flaky Croissant with Lettuce, Sun Dried Tomatoes, Lite Mayo, Swiss, Jack and Muenster Cheeses. Served with a Minestrone Soup on the Side.
  • Veggie “Sushi” Roll Made with Tofu, Nappa Cabbage, Zucchini, Squash, Carrots, Peppers, Cream Cheese and Ginger. Served with Edamame, Baby Corn and Snow Pea Salad with a Ginger Wasabi Soy Dressing.
Dinner
  • Stuffed Shells with a House Made Vodka Sauce. Served with Braised Balsamic Brussels Sprouts on the Side.
  • Veggie Swedish Meatballs Made with Panko Bread Crumbs, Garlic and Italian Seasonings Served Over Egg Noodles. Stewed Zucchini and Tomatoes and a Wheat Roll on the Side.

If these newly added meals are making your mouth water then you’ll really enjoy the rest of our 350 chef prepared, dietitian approved meals! We offer Low Carb, Paleo, Gluten Free, Healthy Mix or Vegetarian. All of which are calorie and portion controlled and perfect to help you lose those extra pounds and keep them off!

Use promo code BLOG0910 at checkout to take 10% off your next order!

New Meals For The Week of September 4

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The long holiday weekend isn’t the only thing you’ll have to look forward to next week. Our new meals will give you something to think about whether you’re relaxing on the lake or binge watching your favorite Netflix show.

Healthy Mix:

Breakfast – Hard Boiled Eggs Served with Turkey Bacon, Whole Wheat Bread with Butter and Honey
Breakfast – Cinnamon Cream Cheese Blintz Served with an Apple Cranberry Compote and Turkey Sausage Link
Lunch – Louisiana Style Chicken Sausage Jambalaya Bake Made with Onions, Peppers and Brown Rice. Stewed Okra and Tomatoes on the Side.
Dinner – Turkey Tetrazzini Made with Whole Wheat Spaghetti, Celery, Onions and Parmesan Cheese. Served with Garden Peas

Paleo:

Breakfast – Ham and Pork Sausage Served with Hard Boiled Egg & Spiced Sweet Potato
Lunch – Sesame Seared Salmon Served with Snow Peas & Cauliflower Puree on the Side
Dinner – Lemon Basil Shrimp with a Spinach, Tomato & Mushroom Ragout Served with Asparagus on the Side

Low Carb:

Breakfast – Baked Pecan Oatmeal Made with Cinnamon, Eggs, Brown Sugar and Milk. Lean Sliced Ham on the Side
Lunch – Cream of Chicken Soup Made with Bacon, Leeks, White Wine, Garlic, Coconut Milk and Shiitake Mushrooms. Roasted Beet Salad Topped with Pumpkin Seeds, Goat Cheese and a Lemon Vinaigrette
Dinner – Apple Horseradish Glazed Salmon Served with Roasted Carrots, Golden Beets and Parsnips

Vegetarian:

Breakfast – Cinnamon Cream Cheese Blintz Served with an Apple Cranberry Sauce and Veggie Sausage Patty
Lunch – Mediterranean Cappellini Made with Artichoke, Sun Dried Tomato and Capers Served with Garlic Cheese Bread
Dinner – Chickpea Stew Made with Turnips, Tomatoes, Carrots, Onions, Peppers, Garlic, Jalapenos and Spinach Topped with a Harissa Sauce and Served Over Brown Rice. Curried Vegetable Medley on the Side


New Meals For The Week of August 21

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With over 350 meals on 5 different menus, here’s the new meals that we added for next week.

New Meals For The Week of August 21, 2017

Healthy Mix:
Breakfast – Chicken Philly Omelet Served with Greek Yogurt with Fruit on the Bottom
Lunch – Kale Chicken Ranch Wrap Served with a Broccoli & Quinoa Salad
Dinner – Tequila Lime Chicken with Cilantro Rice,Stewed Black Beans & Pico De Gallo
Lunch – Roasted Chicken Made with Springer Mountain Farms Chicken Served with Zucchini Noodle Pasta Salad Made with Artichokes, Cucumber, Black Olives, Peppercini, Onions, Green Beans, Spinach, and Feta Cheese Tossed in Greek Dressing
Dinner – Chicken Alfredo With Roasted Spaghetti Squash, Green Peas & Carrots.
Lunch – Buffalo Chickpea Salad with Pita with English Pea, Corn & Red Pepper Succotash on the side

Use promo code AUGBLOG20 at checkout to take $20 off your first order of $50 or more! Visit FreshNFitCuisine.com today and choose from our 5 chef prepared menushealthy snack packslow cal dessertshouse made protein bars and Fresh Extras.

5 Myths about Building a Healthy Vegetarian Meal

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Vegetarian meals are gaining in popularity — even among regular meat-eaters. According to a 2016 poll by the Vegetarian Resource Group, 37 percent of Americans eat at least one vegetarian meal per week.

As more and more individuals reduce their meat intake, one essential question remains: Are vegetarian and vegan diets healthy? The answer is yes. If appropriately planned, vegetarian or vegan diets can be healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases.

But many myths still surround the health implications of a vegetarian diet. Learn the facts when it comes to plant-based diets.

Myth #1: Vegetarians and Vegans Have a Hard Time Getting Enough Protein

As meat has become synonymous with protein, many consumers struggle to identify non-meat sources of this dietary building block. But adequate protein needs easily are attained through a well-planned diet. And plant-based protein typically contains more fiber and less saturated fat, factors that are cornerstones of a heart-healthy diet. There are many versatile plant-based sources of protein that fit into a healthy eating plan: legumes (beans, lentils, peas and peanuts), soy products, whole grains, nuts, seeds and (for lacto-ovo vegetarians) low-fat or fat-free dairy and eggs.

Vegans should consume more protein than their meat- and dairy-eating counterparts. That’s because protein from whole grains and legumes has lower digestibility than animal protein. Protein from plant foods is encased in plant cell walls, which are hard to penetrate and digest. For familiar, high-protein vegan options, try bean burritos, tofu and vegetable stir-fries, or lentil chili.

Myth #2: To Build Strong Bones, You Must Include Dairy in Your Diet

Dairy is not the only food that can help build and protect strong bones. A number of nutrients are needed for bone health, including calcium, vitamin D and protein. Each of these nutrients can be found in plant foods such as kale, broccoli, bok choy, calcium-set tofu and fortified soymilk. Some vegetables such as spinach and rhubarb are good sources of calcium, but they also are high in oxalates, which decrease calcium absorption, so include a wide variety of other leafy green vegetables more often.

If you are forgoing dairy, ensure that you get the recommended dietary allowance of calcium by spreading your green vegetable intake throughout the day and choosing calcium-fortified foods such as non-dairy milk, ready-to-eat cereals, orange juice and tofu. In addition to following a nutrient-rich diet, weight-bearing exercise such as yoga, running, brisk walking and strength training is an essential component for increasing bone strength.

Myth #3: Eating Soy Increases Risk of Breast Cancer

For vegans and vegetarians, incorporating soy in the diet is an easy way to meet both protein and calcium requirements. Despite news reports to the contrary, there is no proven soy-cancer link. There is evidence that girls who consume soy in childhood and adolescence have a lower lifetime risk for breast cancer; soy in adulthood doesn’t appear to have that effect. No matter your diet preference, variety is key. Swapping animal-based protein for soy is a good way to add variety to your meals. Aim for less processed sources such as tempeh, edamame and tofu.

Myth #4: Vegetarian Diets Are Not Appropriate for Pregnant Women, Children or Athletes

A well-planned vegetarian or vegan diet can meet the nutrient needs of people from all stages of life, including pregnant and lactating women, children and athletes. It’s just about making sure you get the nutrients you need. Pregnant women, for example, need more iron; expectant mothers should eat plenty of iron-rich foods and include a source of vitamin C to help increase absorption (iron is not absorbed well from plant-based sources). Try these iron and vitamin C combinations: beans and salsa, broccoli and tofu, black-eyed peas and collard greens.

For infants, children and adolescents, a vegetarian diet can promote normal growth. As with adults, vegan children may have slightly higher protein needs because of how the body digests plant protein. However, these needs typically can be fulfilled if the diet provides enough calories and diversity of foods.

And while most competitive athletes require increased energy, protein and nutrient needs for optimal performance, there’s no reason they can’t get everything they need nutritionally from plant sources. All it takes is a little diligence in menu planning.

Myth #5: Just Because Something Is Vegetarian Means It Is Healthy

The “vegetarian” or “vegan” label doesn’t automatically equal good health. While some cookies, chips and sweetened cereal might be vegetarian foods, they also are likely high in added sugars and oils. Meatless eaters might find it easy to load up on processed foods such as veggie burgers, but lesser processed options should make up the bulk of a vegetarian diet. And cheese, while a good source of calcium, also contains saturated fat and sodium. So what is the best way to ensure a food is a good choice? Read the label. Look for low levels of saturated fat, added sugars and sodium. These key nutrition label components are much better indicators of a food’s health than whether or not it is vegetarian. Being a healthy vegetarian eater means loading up on veggies, fruits, whole grains and lean proteins.

Source: Alexandra Caspero, RD, Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine, our Vegetarian menu is just one of the 5 menus that our chefs prepare each week. Like our Healthy Mix menu, our Vegetarian meals adhere to the healthy eating guideline of the American Diabetes Association, the American Heart Association and the Academy of Nutrition & Dietetics.

Give it a try today and get 10% off your first order of $50 or more when you use promo code JLYBLOG10 at checkout.

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