Tag Archives: Keto

Looking For Something To Eat On The Keto Diet?

Making changes to your diet is never fun or simple, but our line of Keto meals makes it easy for you to look and feel better…naturally!

Designed and prepared fresh by our chefs, these delicious and savory dishes closely follow the Ketogenic Diet guidelines and will amaze you with their flavor. Each meal is low carb and gluten free with moderate protein and high fat. Keto doesn’t have to be boring especially when the Fresh ‘N Fit Cuisine chefs are the ones doing all of the cooking.

Choose from 10 different meal every weeks with new meals being added regularly so you’ll never get bored of eating the same thing over and over again.

Here’s what’s on the menu for the week of March 18, 2019

  • Hamburger Steak Seasoned with Bacon Served with Steamed Broccoli & Mushrooms Topped with Boursin Cheese Compound Butter. KCal:  613 | Fat: 47g | Net Carbs: 6g | Protein: 40g
  • Blackened Shrimp Served with Zucchini Noodles Topped with a Lemon Butter Cream Sauce & Chopped Bacon. KCal:  664 | Fat: 55g | Net Carbs: 6g | Protein: 38g
  • Creamy Garlic Chicken Breast Made with Onions, Garlic, Butter, Milk & Italian Seasoning Served Over Spinach & Swiss Chard Topped with Sunflower Seeds. KCal:  640 | Fat: 53g | Net Carbs: 6g | Protein: 34g
  • Roasted Turkey Breast Served with Creamy Brown Gravy & Green Beans Topped with Pecans. KCal:  691 | Fat: 52g | Net Carbs: 6g | Protein: 38g
  • Cashew Pork Made with Chili Flakes Served with Red Onions, Green Bell Peppers, Broccoli and Scallions. Topped with a Low Sodium Stir Fry Sauce and Sesame Seeds. KCal:  652 | Fat: 52g | Net Carbs: 6g | Protein: 37g
  • Garlic Parmesan Chicken Thigh Served Over Spaghetti Squash with a Pesto Cream Sauce. KCal:  608 | Fat: 54g | Net Carbs: 8g | Protein: 31g
  • Dijon Chicken Breast Served with a Medley of Roasted Mushrooms, Broccoli and Bell Peppers Topped with Bacon. KCal:  626 | Fat: 49g | Net Carbs: 9g | Protein: 41g
  • Blackened Grouper Served over Steamed Broccoli and Red Cabbage with a House Made Tartar Sauce. KCal:  672 | Fat: 53g | Net Carbs: 7g | Protein: 39g
  • Bison Meatballs Made with Eggs and Parsley. Served with Mushrooms, Swiss Chard and Radishes Seasoned with Butter and Topped with Chopped Bacon. KCal:  669 | Fat: 56g | Net Carbs: 4g | Protein: 38g
  • Greek Turkey with Cauliflower Tabbouleh Made with Roasted Red Pepper, Tomatoes, Cucumbers, Feta Cheese and Parsley Served with and Tahini Crème Made with Coconut Milk, Cream and Garlic. KCal:  588 | Fat: 43g | Net Carbs: 9g | Protein: 39g

If you’ve been thinking about giving the keto diet a try, visit www.freshnfitcuisine.com and use promo code BLOGKETO9917 at checkout to get 10% off your next order.

Fresh ‘N Fit Cuisine does not endorse any specific diet plan, we recommend that you consult with your physician or other health care professional before beginning this or any other nutrition program.

How To Lower Your Sugar Intake

Too much sugar can be harmful to our health.  Sugar has been linked to cancer, diabetes, and heart health and unwanted weight gain.  Here are a few simple ways to reduce your daily sugar intake for your health:

Choose Fruit

When looking for something sweet to satisfy your sweet tooth choose fruit instead of a sugar filled dessert. 

Check Labels

Always check nutrition labels when grocery shopping.  All nutrition labels list how many grams of sugar are in a serving.  Remember that some foods have naturally occurring sugar such as in dairy and fruit products.  The ingredient list will show if there is any added sugar in a product.

Drink Water

Switch out sodas and sweetened beverages such as lemonade and tea for water.   A 12 ounce can of soda has 39 grams of sugar.

Avoid Sauces

Sauces such as teriyaki and ketchup can have lots of added sugar.  You can instead choose to flavor food with herbs and spices without adding any sugar. 

Breakfast Cereal

Breakfast cereals are loaded with added sugar.   Always check the label when shopping for breakfast cereals.  Oatmeal, yogurts, eggs, and avocado are great low sugar options for breakfast.  

Too much sugar intake can greatly impact your disease risk.  With just a few small changes to your daily routine; it can make a world of difference when it comes to your health.

Controlling your daily caloric intake, reducing your sugar or sodium levels and maintaining a healthy weight are all things that our chef prepared meals can help you with as 2019 begins.

Choose from 7 menus that include Low Carb, Paleo, Keto, Gluten Free and more. If you place your order before our 9am, Friday cutoff time, you’ll get 10% off your first order when you use promo code LOWSUGAR10 at checkout.

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.

Fresh ‘N Fit Cuisine Nutrition Coaches: Healthy Eating Options For A Busy Schedule

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

How do you choose healthy meals when you are out to lunch that won’t break the bank? One way to is to choose a restaurant that has lunch specials. Restaurants know that you are on your lunch break and you need something quickly, healthy and low cost. Also, choose half portions when going out to eat, to keep the calories under control. Lastly, always incorporate a vegetable in your lunch meal.

If going out to lunch is not an option for you, and you bring a lunch to work; is it better to do your own meal prep or someone to do it for you? Meal prepping is a great way to stay healthy and save money. Additionally, it gives you full control of accomplishing your nutrition goals. Planning your meals for the week is a vital part of meeting your health goals.

In order to meal prep, several hours are needed on a weekend day to pre-cook all ingredients, such as chicken, turkey, vegetables, brown rice, and pasta. A great way to store your meals for the week is in plastic compartment bento lunch trays. Then you are good to go, every morning you grab your meal for the day. Planning ahead helps you achieve a healthy balance on your menu choices. This saves you time, money, and stress.

However, the only drawback is that meal prep can be time consuming. Not everyone has that kind of time on the weekend. So instead of spending your precious time on the weekend planning and cooking, you only have to spend a short time online ordering your next week’s meals.

At Fresh n’ Fit Cuisine, we have over 300 healthy meals that are available as Individual Meal Plans, with the option to customize, or as Single Meals. Our meal plan menus include PaleoLow CarbVegetarianGluten Free and our traditional Healthy Mix. Our single meals include selections from those same menus as well as Keto and hCG options.

Use promo code HEALTHYOPTIONS10 at checkout for 10% off your first order.

Enjoy The Last Month Of The Season: Fresh ‘N Fit Cuisine’s Late Summer Menus

Celebrate the waning days of summer by enjoying the clean and healthy meals found on our 7 macro-based menus. So if you’re still trying to get use to your busy back-to-school routine, now is the perfect time to get back to living a healthy lifestyle.
Every month our team of chefs prepare over 300 different meals and here’s a few of our favorites that will be on next week’s menus.
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Enjoy these healthy meals every week as well as dozens more that are part of our late summer menus and we’ll give you $20 off your first order when you use promo code SUMMERBLOG20 at checkout.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week of July 16th

Not taking a trip this summer? No worries since you can still travel the culinary world with dishes like our Chicken Sausage Alfredo Lasagna, Chipotle Shrimp Over Sauteed Spinach, Carolina BBQ Pulled Turkey Breast and Grilled Steak Topped with a Romesco Sauce, you’ll enjoy international cuisine made locally.

Enjoy these healthy meals every week as well as dozens more that are part of our summer menus and we’ll give you $20 off your first order when you use promo code BLOGJULY20 at checkout.

  • Chicken Sausage Alfredo Lasagna Made with Spinach, Carrots, Tomatoes, Panko and Mozzarella Cheese. Served with a Caesar Salad Topped with Parmesan Cheese on the Side.
    kcal: 425 |  P: 21g  | C: 23g  | F: 23g
  • Blackened Salmon Topped with a Blood Orange & Balsamic Glaze. Served with Israeli Cous Cous, Roasted Asparagus, Red Peppers, Carrots and Red Onions.
    kcal: 417  |  P: 34g  | C: 51g  | F: 7g


  • Ambrosia Salad with Orange Segments, Coconut, Cherries and Pineapple Served with Cottage Cheese and a Boiled Egg.
    kcal: 392 |  P: 28g  | C: 24g  | F: 20g


  • Roasted Vegetable Mac-n-Cheese with Asparagus, Brussels Sprouts, Mushrooms and Sun Dried Tomatoes. Served with Balsamic Green Beans and Blistered Cherry Tomatoes.
    kcal: 417 |  P: 26g  | C: 49g  | F: 13g

  • Chipotle Shrimp Flavored with Garlic and Cilantro Over Sauteed Spinach. Served with a Lentil, Tomato and Cilantro Ragout. Avocado Ranch Dressing on the Side.
    kcal: 394|  P: 39g  | C: 27g  | F: 15g
  • Korean-Style BBQ Glazed Pork Chop with Red Onions and Bok Choy on the Side.
    kcal: 388 |  P: 44g  | C: 22g  | F: 14g

  • Carolina BBQ Pulled Turkey Breast with Apple Cider Vinegar Cole Slaw and a Baked Sweet Potato.
    kcal: 471 |  P: 42g  | C: 38g  | F: 17g
  • Grilled Steak Topped with a Romesco Sauce Made with Almonds, Garlic, Red Bell Peppers, Smoked Paprika and Olive Oil. Served with a Squash, Basil, Carrot, Parsnip and Tomato Saute.
    kcal: 380 |  P: 38g  | C: 17g  | F: 16g

  • Jerk Shrimp with a Coconut Mango Sauce Served Over Red Cabbage and Spinach.
    kcal: 614 |  P: 37g  | C: 8g  | F: 47g
  • Italian Chicken Thigh with Roasted Tomato Sauce Made with Garlic and Italian Seasoning Topped with Mozzarella Cheese Served Over Wilted Kale.
    kcal: 608 |  P: 34g  | C: 9g  | F: 6g

Enjoy these healthy meals every week as well as dozens more that are part of our summer menus and we’ll give you $20 off your first order when you use promo code BLOGJULY20 at checkout.

Fresh ‘N Fit Cuisine’s Featured Meals For The Week of July 9th

We hope you have a happy and safe 4th of July by grilling out and spending time with your family and friends. When you’re ready to get back to achieving your health and nutrition goals, discover all of the chef prepared goodness we have to offer.

Enjoy these clean and healthy meals as well as dozens more that are part of our summer menus and we’ll give you 10% off your first order when you use promo code BLOGJULY10 at checkout.

  • Greek Pasta Salad with Mediterranean Roasted Chicken, Greek Dressing, Artichokes, Olives and Tomatoes topped with Feta Cheese. Served with Whole Wheat Pita Bread.
    kcal: 411 |  P: 28g  | C: 57g  | F: 9g
  • Smoked Turkey Pinwheels Made with a Whole Wheat Tortilla, Spinach and Sun Dried Tomatoes. Served with an Avocado Lime Aioli Made with Cream Cheese, Mayo, Garlic and Herbs. Fruit Salad of Pears, Cherries, Oranges, and Peaches on the Side.
    kcal: 424  |  P: 22g  | C: 54g  | F: 14g
  • Orange Glazed Mahi Mahi Made with Thyme and Garlic Served with Smoked Gouda Grits. Roasted Beets and Arugula on the Side.
    kcal: 380 |  P: 46g  | C: 31g  | F: 7g
  • 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


  • Quinoa Bowl Made with Kale, Carrots, Peppers, Ginger and Edamame Topped with Tofu and a Lite Teriyaki Sauce. Pita Bread on the Side.
    kcal: 400 |  P: 16g  | C: 58g  | F: 10g
  • Chili Rellenos with Black Beans, Onions and Pepper Jack Cheese Topped with a Rellenos Red Sauce. Served with Mayan Couscous Made with Black Beans, Corn, Red Onions, Garlic and Cilantro.
    kcal: 392 |  P: 17g  | C: 63g  | F: 11g


  • Boca Patty Scallopini Served Over Cappellini Pasta with a Lemon Butter Sauce and Almond Salsa. Balsamic Brussels Sprouts on the Side.
    kcal: 416 |  P: 24g  | C: 48g  | F: 17g

  • BlackWing Farms Bison Burger with Wild Mushrooms, Arugula and Sweet Potato Hash.
    kcal: 394|  P: 39g  | C: 27g  | F: 15g
  • Crustless Chicken Cordon Bleu Made with Pork Canadian Bacon and Swiss Cheese Served Over Blistered Tomatoes and Spinach Leaves. Roasted Asparagus on the Side.
    kcal: 408 |  P: 55g  | C: 13g  | F: 16g

  • Tuna Nicoise Salad with Tomatoes, Eggs, Green Beans and Kalamata Olives Served On a Bed of Spinach and Arugula. Green Beans and Cole Slaw on the Side.
    kcal: 432 |  P: 46g  | C: 26g  | F: 17g
  • Chimichurri Skirt Steak Made with Garlic, Cilantro, Jalapenos and Red Onions Served with Ancho Mashed Yucca and a Vegetable Medley.
    kcal: 420 |  P: 26g  | C: 38g  | F: 18g

  • Hamburger Steak Seasoned with Bacon Served with Steamed Broccoli & Mushrooms Topped with Boursin Cheese Compound Butter.
    kcal: 613 |  P: 40g  | C: 6g  | F: 47g
  • Garlic Parmesan Chicken Thigh Served Over Spaghetti Squash with a Pesto Cream Sauce.
    kcal: 608 |  P: 31g  | C: 8g  | F: 54g
  • kcal: 626 |  P: 41g  | C: 5g  | F: 49g

Enjoy these new clean and healthy meals as well as dozens more that are part of our  summer menus and we’ll give you 10% off your first order when you use promo code BLOGJULY10 at checkout.

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