Have You Ever Forgotten To Place Your Order?

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Don’t let this happen to you any more by signing up to receive a text each week reminding you to place your order before our Thursday, 4PM cut off time. It’s as simple as texting the keyword “Fresh” to 760-670-3130. Message & data rates may apply and you can always opt out easily by texting the word “Stop” to the same number.

Once you sign up, try one of our 5 chef prepared menus that will have you eating, feeling and looking good just in time for summer. Get $20 off your entire first order of $50 or more when you use promo code BLOG0620 at checkout.

Protect Your Health with Immune-Boosting Nutrition

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Good nutrition is essential to a strong immune system, which offers protection from seasonal illness such as the flu and other health problems including arthritis, allergies, abnormal cell development and cancers. Help protect yourself against infection and boost your immunity by including these nutrients in your eating plan.

Protein is part of the body’s defense mechanism. Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.

Vitamin A helps regulate the immune system and protects from infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Get this immune-boosting vitamin from foods such as sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, eggs or foods labeled “vitamin A fortified,” such as milk or cereal.

Vitamin C protects you from infection by stimulating the formation of antibodies and boosting immunity. Include more of this healthy vitamin in your diet with citrus fruits such as oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato juice or foods fortified with vitamin C, such as some cereals.

Vitamin E works as an antioxidant, neutralizes free radicals and may improve immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts and peanut butter.

Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

Other nutrients, including vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics, also may influence immune response.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


Each week at Fresh ‘N Fit Cuisine, our chefs create meals that are nutritionally balanced by our in-house Registered Dietitian and prepared using local and regionally sourced ingredients. We offer a wide variety of over 300 meals that includes most of the ingredients needed to boost your immune system like spinach, kale, oranges, peanut butter, lean meats, seafood, and poultry to name a few.

Boost your immunity with our calorie and portion controlled meals today and get $20 off your first order when you use promo code MAYBLG20 at checkout.

What a Healthy Weight Loss Plan Really Looks Like

weight-loss-850601_1920According to the laws of gravity, what goes up, must come down. When it comes to losing weight, this often is little more than wishful thinking. Contrary to the outcome of popular reality weight loss television shows, expecting a speedy weight loss may result in more than disappointment.

Though following very low calorie diets may result in rapid weight loss in the short term, slow and steady wins the weight loss race. The most successful weight loss plans combine diet, exercise and behavioral therapy. Talking to a registered dietitian nutritionist is a good first step.

Identify the Problem Areas

Every person has a different situation, so the approach to losing weight depends on the individual. The first step is to identify what’s going on. Are you doing something that is making weight gain more likely? Some of these behaviors include:

  • Eating too many foods and beverages with added sugars and solid fats
  • Eating too many refined grains
  • Eating big portions
  • Skipping meals
  • Eating a lot of meals away from home
  • Grazing all day on high-calorie snacks
  • Frequently drinking high-calorie coffee drinks, juice drinks or regular soda
  • Consuming too much alcohol
  • Eating for emotional reasons
  • Eating in front of a screen such as mobile device or television

Make Changes

Ultimately, the best way to lose weight is to change the habits that are causing the extra weight. For the best results, pick one habit at a time to change. For example, try limiting sweets and treats to 200 calories a day, cutting out fried foods or only eating out once a week. Replace those old habits with new good habits, such as trying new fruits and vegetables or a new exercise classes.

Keep Track

No one has control over everything, but we do have control over how much we pay attention to what and how we eat. Studies show that people who self-monitor their meals lose more weight and keep it off. The most successful “losers” tend to weigh themselves about once a week. While some people get depressed or angry to see the scale stay the same or even go up, the scale can make or break weight loss efforts.

Put It All Together

If you want to achieve your weight-loss goals, tracking your food intake and conducting regular weigh-ins are practical lifestyle-based methods for losing weight.

Source: Ruth Frechman, Academy of Nutrition & Dietetics


A well balanced diet is an integral part of any successful weight loss plan. At Fresh ‘N Fit Cuisine, all of our meals are nutritionally balanced as well as calorie and portion controlled by our in-house Registered Dietitian.

Try one of our 5 menus, a la carte meals, healthy snack packs, or house made protein bars today and get $20 off your first order when you use promo code MAYBLG20 at checkout.

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.

When The Right Time Is Right Now!

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Why are you still waiting for the right time to get fit?

You are busy and hectic. Your family member is sick. Your job is demanding. You are focused on planning a big life event. Your kids are pulling you in a million different directions. You’re an emotional eater…and now is an emotional time.

There are a million and more excuses for why you haven’t made your body a priority…yet. At the back of your mind you believe that the day will come when you are ready to take action in getting back in shape.

But that right time hasn’t come.

Let’s be honest with each other right now. The right time to get fit won’t ever magically appear. There will always be another life event to navigate. There’s always going to be someone you know who is sick…and you’ll even get sick at times. You will always have a reason to emotionally eat, if you allow yourself that chaos.

So what’s the solution? Drift through life in a body that you aren’t happy with? Avoid mirrors and bathing suits and sleeveless tops? Comfort yourself with the thought that you’ll dial in your fitness one day…just not today?

I’d like you to consider that the right time to get fit is RIGHT NOW. Not despite your current life challenges but BECAUSE of them.

How much more effective do you think you’ll be dealing with a busy schedule, sick relatives, big life events and active kids when you’re living in an energetic, functional, fit body? Loads more effective!

Consider your current challenges as reasons why you MUST get fit NOW rather than excuses as to why you CAN’T get fit now. I know you can do this. You have nothing to lose and everything to gain.

Source: Rene Serrate, U First Fitness


A nutritionally balanced diet goes hand in hand with your fitness plan. Our gourmet meals are calorie and portion controlled and prepared by our chefs each week using locally sourced ingredients.

Try one of our 5 menus today, as well as our healthy snack packs, house made protein bars or low calorie desserts and get $20 off of your first order of $50 or more when you use promo code MAYBLG20 at checkout.

Our Low Carb Menu Will Have You Ready For Summer

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Over the next few weeks, we would like to break down each of our menus to show what they have to offer as well as their nutritional targets. In the first installment, we’re featuring our popular Low Carb menu. By meeting the healthy eating guidelines of the American Diabetes Association, these meals are perfect for individuals who are having trouble controlling their blood sugar.

This Atkins-style menu will quickly 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 Roasted Turkey Breast in a Port Wine Sauce, the Shrimp Scampi with Spaghetti Squash and Fresh Steamed Broccoli, or the Sliced BBQ Beef Brisket with Broccoli Slaw and a Baked Sweet Potato then try our Low Carb menu today!

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


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Healthy Grilling Tips For The Summer

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Warmer weather means it’s time to get out of the kitchen and fire up the barbecue. While grilled foods are packed with flavor, the way you prepare them can have a big impact on how healthy they are. Follow these simple steps for a cookout that’s tasty and good for you.

Dial Down the Heat

When proteins in meat, chicken and fish are cooked at searing temperatures, cancer-causing compounds called heterocyclic amines, or HCAs, form, especially where meat is charred. “Charred meats that have been grilled at high temperatures or over an open flame undergo changes that increase chemicals that may increase the risk of cancer,” says Kristen Gradney, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics. “It is best to grill meat low and slow to prevent excess charring.” Flipping food frequently also can prevent crusting.

Note: Always use a food thermometer to ensure food has reached a safe minimum internal cooking temperature.

Cut the Fat

Fat from meat can drip into your grill’s flame, causing it to flare up. The flame and resulting smoke contain polycyclic aromatic hydrocarbons, or PAHs, which have also been linked to cancer. Trimming the fat from meat prior to cooking can reduce PAHs, as can removing skin from chicken or fish. Cooking outside the flame rather than directly over it can also help prevent flaring.

Marinate

One easy way to minimize HCAs and PAHs is to marinate meat for at least 30 minutes before grilling. Acidic ingredients such as vinegar, lemon juice or orange juice are especially effective. Or try beer, wine or even green tea.

Mix It Up

Fruits and vegetables are less likely to form carcinogens at high heat, so try swapping produce for some of your animal protein. Barbecue a veggie burger or portobello mushroom. Thread tomatoes, onions, squash and peppers on kebabs. Or grill pineapple, peaches or nectarines for a gooey, naturally sweet dessert. You’ll cut carcinogens and add cancer-fighting phytochemicals to your meal in the process.

Keep It Clean

Too much heat isn’t the only thing that can turn a good barbecue bad. Make sure your food is safe by discarding any unused marinade and using clean utensils and plates for cooked food. “Cooking with a clean grill, free of lighter fluid or charcoal, prevents the contamination and consumption of food with these harmful substances,” says Gradney. When the cookout is over, make sure your grill cleaning brush has no loose bristles that can fall onto the grates and potentially stick to food next time you grill.

Source: Karen Ansel, Academy of Nutrition & Dietetics


Even though Atlanta has been experiencing warmer weather for some time now, summer will officially be here next month. Like us, we know that you’ll be grilling out every weekend. Our chef prepared meals will have you covered during the week though, especially if your trying to look good enough to hit up  the neighborhood pool.

Try us today and get 10% off your entire first order of $50 or more when you use promo code MAYBLG10 at checkout.

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