Category Archives: Vegetarian

Hit Your PR With Fresh ‘N Fit Cuisine

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After a couple weeks of experimenting with Fresh ‘N Fit dinners, I dove in head first and decided to entrust all of my meals, seven days a week, to Fresh ‘N Fit. Being that breakfast is my favorite meal of the day, I was eager to see if Fresh ‘N Fit breakfasts would be as good as their dinners, and I was not disappointed. These last two weeks, I have enjoyed delicious omelettes, parfaits, pancakes, and even crepes – something I would never have made for myself.

It is no coincidence that during my two weeks of having all of my meals prepared by Fresh ‘N Fit, I hit a rep PR on bench press and snatch.

My training has been going exceptionally well these past couple weeks, undoubtedly due in part to the nutrition I am receiving through Fresh ‘N Fit. Without proper nutrition, I am simply not able to perform at my best. My next powerlifting meet is coming up in a couple months, and I am thrilled that this meet prep will be made infinitely easier with the help of Fresh ‘N Fit. I anticipate not only being able to make weight, but also to hit some PRs on meet day!

About the author: Tina Nosari is a certified CrossFit Level I trainer, a USA Powerlifting Club Coach and a diehard metalhead. Make sure to follow her on Instagram.


At Fresh ‘n Fit Cuisine, we want you to let our chef prepared meals fuel your busy life! No matter what your dietary preferences are, our 5 menus have something for everyone. So whether you want Vegetarian, Paleo, Low Carb or even 30 day cleanse approved meals…we’ve got you covered. We even have healthy snacks and house made protein bars.

Want to give us a try? Use promo code MAYBLG20 at checkout and get $20 off your first order of $50 or more.

Say Goodbye To Meal Prep Sundays

blog01By: Tina Nosari
I was recently introduced to Fresh ‘n Fit through a friend. He knows how important health and fitness are to me, so he suggested that I try it out. For my first two weeks, I decided to do the five-day plan, dinners only, to see if I liked it. I was instantly hooked, and almost immediately decided to upgrade my plan to three meals a day, seven days a week. Essentially all of my meals will be coming from Fresh ‘n Fit now. There is simply no substitute for the convenience and the quality of this meal plan all for a reasonable price.

Meal prep is usually a complicated task for me. I am a vegetarian, I track my macros very strictly, and I practice cutting and bulking cycles to complement my training. I generally spend all day Sunday planning my meals for the week, going grocery shopping, and cooking. If I have anything else planned on a given Sunday, it’s almost impossible for me to get all of this done. When I don’t get my meal prep done, my week is a nutritional disaster. Enter Fresh N’ Fit. They do all my shopping, planning, and cooking for me, they are vegetarian-friendly, and they even calculate my macros. These last two Sundays, I have had time to train, go hiking, clean the house, go to the dog park, and even sit on my front porch and relax for a while. I don’t remember the last time I was able to do so much on a Sunday. Needless to say, I am so grateful that my friend helped me to join the Fresh ‘N Fit team. I can’t wait to take my training to the next level with the help of proper nutrition from Fresh ‘N Fit!

About the author: Tina Nosari is a certified CrossFit Level I trainer, a USA Powerlifting Club Coach and a diehard metalhead. Make sure to follow her on Instagram.


At Fresh ‘n Fit Cuisine, we want you to say goodbye to “Meal Prep Sundays.” Let our chef prepared meals allow you to spend time doing what you enjoy! No matter what your dietary preferences are, our 5 menus have something for everyone. So whether you want Vegetarian, Paleo, Low Carb or even 30 day cleanse approved meals…we’ve got you covered. We even have healthy snacks and house made protein bars.

Give us a try today and get back your weekends. Use promo code MAYBLG10 to get 10% off your first order of $50 or more.

25 Heart-Healthy Cooking Tips for American Heart Month

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To lower your risk of heart disease or to manage your existing disease, try these tips for preparing meals.

Limit Saturated and Trans Fat

  • Select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.
  • Bake, broil, roast, stew or stir-fry lean meats, fish or poultry.
  • Drain the fat off of cooked, ground meat.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Eat fish regularly. Try different ways of cooking such as baking, broiling, grilling and poaching to add variety.
  • Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts.
  • Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2-percent products, then move to 1-percent and finally to fat-free to adjust to the new taste.
  • Use liquid vegetable oils and soft margarine instead of stick margarine or shortening.
  • Limit trans fats often found in foods such as cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. Many food manufacturers have removed trans fats from their foods. Check the Nutrition Facts Label on food packaging to see if trans fats are listed.
  • Use small amounts of oils such as canola and olive in recipes and for sautéing.
  • Make salad dressings with olive or pecan oil.

Eat Foods Containing Omega-3 Fatty Acids

  • Select oils that provide omega-3 fatty acids, such as canola or flaxseed oil.
  • Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too.
  • Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.
  • Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label.

Reduce Salt (Sodium)

  • Prepare foods at home so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Add no additional salt to food at the table.
  • Select reduced-sodium or no-salt-added canned soups and vegetables.
  • Check the Nutrition Facts Label for sodium and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

Source: Taylor Wolfram, MS, RDN for the Academy of Nutrition & Dietetics


At Fresh ‘N Fit Cuisine, our Healthy Mix and Vegetarian menus adhere to the healthy eating guidelines of the American Heart Association and the Academy of Nutrition & Dietetics. Try our 5 gourmet menus that also include paleo, low carb, gluten free today and get $20 off your first order with promo code BGFEB20 at checkout.

What do 2 of Atlanta’s Most Popular Radio Personalities Have In Common?

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Anyone who has experienced the joys of Atlanta’s morning commute has most likely listened to either of radio’s most popular morning shows…Q100’s The Bert Show and 94.9 The Bull’s Caffeinated Radio with Jason and Kristen. Because of their different musical formats, one might think that the 2 shows wouldn’t have that much in common with each other. While that might be true to some extent, the biggest similarity is Fresh ‘N Fit Cuisine’s meals.
Why are The Bert Show’s Cassie Young and Caffeinated’s Kristen Gates eating our meals? Because they work! Cassie and Kristen are always on the go, so finding time to eat nutritionally balanced meals, much less prepare them, has always been a big problem for them. That’s where Fresh ‘N Fit Cuisine comes in!
Both Cassie and Kristen have been enjoying our Custom Meal Plan option, which allows them to choose their favorites from each of our 5 menus. Our chef-prepared meals are a perfect fit for their busy lifestyle and can be for yours too! So whether you need a meal planhealthy snack packs, or low calorie desserts, stop wasting time grocery shopping, cooking and cleaning and let our chefs take care of all of the work.

Try our 5 gourmet menus that include paleo, low carb, gluten free, vegetarian and healthy mix, today and get $20 off your first order with promo code JAN20BLOG at checkout.

Cassie’s Custom Menu For The Week of January 30th

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As an important part of Q100’s The Bert Show, Cassie Young is always on the go. Our meals are a perfect fit for Cassie’s busy lifestyle and can be for yours too! So whether you need a meal plan, healthy snack packs, or low calorie desserts, stop wasting time grocery shopping, cooking and cleaning and let our chefs take care of all of the work.
To order Cassie’s Custom Menu or build your own from over 300 meals, make sure you place your order by 4PM on Thursday, January 26th.

#CassiesCustomMenu for the week of January 30, 2017

Monday – Wednesday
Breakfast
  • Nutella Crepes (Vegetarian) Calories: 422; Protein: 15g; Carb: 36g;  Fat: 20g
  • Twice Baked Sweet Potato (Paleo) Calories: 404; Protein: 21g; Carb: 40g; Fat: 15g
  • Raspberry Date Chia Pudding (Paleo) Calories: 452; Protein: 41g; Carb: 37g; Fat: 14g
Lunch
  • Vegetable Gumbo (Vegetarian) Calories: 381; Protein: 21g; Carb: 60g; Fat: 6g
  • Turkey Crossant (Healthy Mix) Calories: 390; Protein: 18g; Carb: 42g; Fat: 15g
  • Blue Crab Cakes (Low Carb) Calories: 384; Protein: 27g; Carb: 20g; Fat: 22g
Dinner
  • Curried Turkey Stew (Low Carb) Calories: 415; Protein: 35g; Carb: 24g; Fat: 21g
  • Stuffed Butternut Squash (Vegetarian) Calories: 389; Protein: 14g; Carb: 56g; Fat: 14g
  • Veggie Pot Pie (Vegetarian) Calories: 386; Protein: 10g; Carb: 57g; Fat: 14g
Thursday – Friday
Breakfast
  • Egg White Benedict (Vegetarian) Calories: 384; Protein: 25g; Carb: 47g; Fat: 9g
  • Peanut Butter Flax Granola Bar (Low Carb) Calories: 380; Protein: 20g; Carb: 30g Fat: 15g
Lunch
  • Beet Risotto (Vegetarian) Calories: 408; Protein: 19g; Carb: 61g; Fat: 8g
  • Jambalaya Bake (Healthy Mix) Calories: 383; Protein: 22g; Carb: 57g; Fat: 6g
Dinner
  • Stuffed Poblano Pepper (Vegetarian) Calories: 418; Protein: 16g; Carb: 59g; Fat: 15g
  • Turkey Pot Pie (Healthy Mix) Calories: 417; Protein: 27g; Carb: 28g; Fat: 22g

Pick your start date today and get 10% off your first order when you use promo code CASSIE10BL at checkout.

Cassie’s Custom Menu is back for 2017!

fresh_n_fit_cy03Fans of Q100’s The Bert Show have probably heard Cassie Young talk about how she has struggled to find a meal plan service that offers everything she’s been looking for: variety, great tasting food, and convenience.
Well, she’s found all of that and more with Fresh ‘N Fit Cuisine’s Winter Menus. If you’re looking for a solution to get fit and healthy in 2017 (and maybe lose a few pounds along the way), then look no further.
Our new a la carte options allows you to order individual meals, in any quantity, or add a few extra meals to your plan.
Our meals are a perfect fit for Cassie’s busy lifestyle and yours too! So whether you need a meal plan, healthy snack packs, or low calorie desserts, stop wasting time grocery shopping, cooking and cleaning and let our chefs take care of all of the work.
To order Cassie’s Custom Menu or build your own from over 300 meals, make sure you place your order by 4PM on Thursday, January 19th.

#CassiesCustomMenu for the week of January 23, 2017

Monday – Wednesday
Breakfast
  • Belgian Waffles (Vegetarian) Calories: 422; Protein: 14g; Carb: 50g;  Fat: 18g
  • Paleo Hot Cereal(Paleo) Calories: 519; Protein: 21g; Carb: 40g; Fat: 33g
  • Buffalo Chicken Quiche (Paleo) Calories: 450; Protein: 42g; Carb: 34g; Fat: 18g
Lunch
  • Savory Crab Crepes (Healthy Mix) Calories: 409; Protein: 17g; Carb: 57g; Fat: 9g
  • Shrimp Scampi (Low Carb) Calories: 380; Protein: 49g; Carb: 17g; Fat: 10g
  • Bison Burger (Paleo) Calories: 549; Protein: 56g; Carb: 34g; Fat: 21g
Dinner
  • Mushroom Lasagna (Vegetarian) Calories: 380; Protein: 17g; Carb: 36g; Fat: 19g
  • Veggie Jambalaya (Vegetarian) Calories: 386; Protein: 21g; Carb: 37g; Fat: 7g
  • Turkey Salisbury Steak (Paleo) Calories: 350; Protein: 45g; Carb: 27g; Fat: 7g
Thursday – Friday
Breakfast
  • Cinnamon Buttermilk Pancakes (Healthy Mix) Calories: 418 ; Protein: 17g; Carb: 69g; Fat: 14g
  • Butternut Squash with Sage Sausage (Paleo) Calories: 372; Protein: 39g; Carb: 26g Fat: 12g
Lunch
  • Mongolian Beef (Low Carb) Calories: 384; Protein: 40g; Carb: 24g; Fat: 13g
  • Portobello Panini (Vegetarian) Calories: 404; Protein: 18g; Carb: 48g; Fat: 15g
Dinner
  • Hungarian Paprikash (Vegetarian) Calories:384; Protein: 12g; Carb: 49g; Fat: 14g
  • Caramelized Onion & Spinach Crepes (Vegetarian) Calories: 391; Protein: 16g; Carb: 37g; Fat: 17g

Pick your start date today and save $20 off your first order when you use promo code CASSIE20BL at checkout.

How Vitamin C Supports a Healthy Immune System

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Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. Because your body cannot make vitamin C, it must come from the foods you eat every day.

Research shows vitamin C is essential for the growth and repair of tissue all over the body. Vitamin C helps heal wounds and repair and maintain healthy cartilage, bones, teeth and skin. As an antioxidant, vitamin C fights free radicals in the body which may help prevent or delay certain cancers and heart disease, and promote healthy aging. Vitamin C also seems to reduce the progress of cartilage loss in those with osteoarthritis. Though it may not keep you from catching a cold, there is evidence that high doses of vitamin C may decrease the length of cold symptoms by as much as one to one-and-a-half days for some people.

Sources of vitamin C are abundant and extend well beyond the ever-popular orange or orange juice. Many fruits and vegetables supply this vital vitamin. Sources of vitamin C include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwifruit, among others. You can enjoy these foods raw or cooked, but it’s important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible after shopping and consider steaming or microwaving vegetables for short periods of time to limit nutrient loss.

Vegetarians may be especially interested to know that vitamin C helps the body to better absorb non-heme iron — the kind from plant foods such as beans, spinach and quinoa. To get this benefit, combine vitamin C-rich foods with iron-rich plant foods in the same meal. For example, combine black beans and salsa or create a flavorful spinach salad with strawberries and mandarin oranges.

Source: Marisa Moore, RDN, LD for the Academy of Nutrition & Dietetics


Who’s ready to eat healthier and lose weight in 2017? If you are, then start off the year by enjoying our NEW WINTER MENUS! Choose from Paleo, Low Carb, Vegetarian, Gluten Free or our traditional Healthy Mix menu. We even have hCG and 30 day cleanse approved meals.

Pick your start date today and save $20 off your first order when you use promo code JAN20BLOG at checkout.

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