Tag Archives: Keto

Keto Diet: Which Fruits & Vegetables To Avoid

If you’re thinking about starting (or have already started) 2020 with the resolution of losing weight and eating healthier, there definitely isn’t a lack of diet options to choose from. While some of them are legitimate, many of these “lose-weight-while-sitting-on-your-couch” plans are not.

One that we get a lot of questions about that you may have heard mentioned recently is the keto diet.

The ultimate goal of a keto diet is to achieve nutritional ketosis — a metabolic state where your body burns stored fat for fuel instead of carbohydrates and sugar. The way to achieve this is simple — limit your carb intake and get the majority of your calories from fat. When you think about carbs, most likely you’re thinking about breads, pasta or anything made from grain. But there are a lot of fruits and veggies that have a higher carb count due to how much starch or sugar they contain.

It may seem a little surprising to see fruits appear on a “foods to avoid on keto” list, but your best bet is to stick to low glycemic fruits such as blackberries, blueberries, raspberries, strawberries and tomatoes.

When it comes to vegetables, the keto rule of thumb is to avoid any veggies that grow beneath the ground. Another important thing to remember is that fiber, which helps us maintain a healthy gut, is typically found in higher-carb foods. So when you’re getting your fiber from vegetables, it’s important for those on keto to eat the right type of vegetables.

Keto-Friendly Vegetables:

  • Spinach
  • Eggplant
  • Romaine Lettuce
  • Cauliflower
  • Asparagus
  • Green Bell Peppers
  • Broccoli
  • Celery
  • Zucchini
  • Cucumbers
  • Mushrooms

Vegetables To Avoid On Keto:

  • Potatoes
  • Sweet potatoes
  • Baked potatoes
  • Yams
  • Peas
  • Corn
  • Artichoke
  • Parsnips
  • Butternut Squash
  • Corn
  • Green Peas
  • Acorn Squash

Fruits To Avoid On Keto:

  • Tangerines
  • Oranges
  • Pineapples
  • Bananas
  • Apples
  • Pears
  • Grapes
  • Mangoes
  • Nectarines
  • Peaches
  • Dried fruits such as raisins, dates and dried mango

Trying to reduce your carb intake becomes a lot less daunting when you know which foods to avoid. By making the correct adjustments to your diet, as well as getting additional help from a nutritionist or meal prep service can make living a low carb or keto lifestyle much simpler. If you’re thinking about giving Keto a try, Fresh ‘N Fit offers 10 different chef prepared Keto meals every week that can be delivered to your home, office or gym.


Get started with Keto today by using offer code BLOG011420 at checkout to get 10% off your first order. (Offer expires January 17, 2020)


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.

Eating Clean During The Holiday Season

By: Michael Kummer
Eating clean can be especially difficult during the holidays, when your friends, family and colleagues inevitably bombard you with a stream of delicious but decidedly-unhealthy meals, treats and drinks.  The good news is that choosing to live a healthy lifestyle doesn’t have to mean skipping the season’s traditional delicacies. 

In my previous article, I wrote about how to stick to your paleo lifestyle during the holidays. Today, I’ll share some specific tips and tricks for making some of your favorite seasonal dishes paleo-friendly by using healthy ingredients as substitutes for their more problematic counterparts.

If you haven’t read my earlier post, I’d highly recommend you do so — it covers all the basics that you’ll need to succeed with the information below.

The Rationale Behind Substituting Ingredients
Most metabolic diseases are caused by our modern lifestyles and our disregard for the types of food the human body has evolved to utilize over millions of years of development. Evolution is a constant process, but we can’t expect our bodies to adapt to a dietary lifestyle that humans adopted only a few hundred years ago.

As a result, the two major factors that contribute to the rampant rate of chronic diseases in our society are:

Inflammation and 
– Insulin sensitivity

Therefore, if you want to cook healthier meals you should avoid ingredients that are inflammatory or that cause a spike in blood sugar. While that sounds simple enough, it can be  tricky in practice. 

Why? Because what people eat most are highly-processed carbohydrates, grain-fed animal meats, and vegetable oils. That’s a bad combination that becomes especially dangerous over the holidays, when the already-crappy standard American diet (SAD) takes a nosedive and people consume even more junk food than usual. But you can escape that vicious circle by substituting certain foods for healthier alternatives.

Top Unhealthy Foods and Healthier Alternatives
Here’s a list of some of the most common unhealthy foods and their healthier alternatives. Keep in mind that some of the ingredients “work” differently than the ones you might be used to. For example, almond flour behaves differently than wheat flour. So it pays to get a few good paleo or keto cookbooks to better understand how to manage those ingredients. I’ll share some book recommendations at the end of this article.

Grains
Grains — including wheat, rye, oats, corn and others — contain highly-inflammatory proteins and addictive carbohydrates that can raise blood sugar levels faster than table sugar. 

Fortunately, you can cook and bake with a combination of nut flours (such as almond flour) and paleo-friendly starches (such as tapioca starch) that raise blood sugar levels much slower than their grain counterparts.

My wife and I have made breads, cakes and numerous pastries using different nut flours and lower-glycemic starches. We even make our pizza crust using those ingredients. Riced cauliflower is an excellent alternative for rice (and even for pizza crust). Seasoned well, it doesn’t taste like traditional rice; I’d argue that it tastes much better! Plus, it contains virtually no (net) carbs.

Sugar
Sugar is poison for the body and it provides zero benefits. So I recommend avoiding sugar and sugary fruits, and using honey or healthy, non-caloric sweeteners (such as stevia or monk fruit extract) as substitutes.

(Hydrogenated) Vegetable Oils and Margarine
The term vegetable oils is misleading because you can’t extract oil from vegetables. What manufacturers do instead is use high heat or harsh chemicals to extract oils from vegetable seed. 

Those oils — including canola oil, safflower oil and grape seed oil — are highly inflammatory because they contain damaged fatty acids and a lot of pro-inflammatory omega-6 fatty acids. My recommendation is to use pastured animal fats (such as tallow, lard or duck fat) and carefully processed fruit oil (such as avocado oil or extra-virgin olive oil). 

By the way, I know what you’re thinking and yes — both avocados and olives are fruits, not vegetables.  You can also use extra-virgin coconut oil, which is an excellent source of medium-chain triglycerides (MCTs).

Starchy Vegetables
Everyone knows that vegetables are healthy, right?  As much as I hate to be the bearer of bad news, the truth is that veggies aren’t the superfoods parents want them to be.  While it’s true that most veggies are packed with nutrients, including vitamins and minerals, it’s also true that the human body isn’t very good at absorbing the nutrients from plants. 

Our Paleolithic ancestors got most of their nutrients from animals, which they ate head-to-toe, including the organs — the best source of nutrients there is. The problem is, most of us don’t eat organ meat as much as we should (if we eat it at all) and so we have to bridge that gap by eating veggies. 

When you do, try to stick to veggies that grow above the ground because they generally have fewer carbs than their below-the-ground counterparts. Your preparation method is also a nutritional factor. For example, steamed or boiled sweet potatoes have a lower glycemic index than baked sweet potatoes.

Fun fact: boiled sweet potatoes — despite their higher sugar content — raise your blood glucose levels slower than boiled white potatoes. So if you’re a meat and potatoes person, try sweet potatoes instead of regular potatoes.

Sugary Fruits
Much like veggies, the health benefits of fruits are overrated. Most fruits contain a ton of sugar that raises blood glucose levels just as much as table sugar. So I recommend sticking with fruits that have lower amounts of sugar, including raspberries, strawberries, cantaloupe and watermelon.

Grain-Fed Meat
Grass is the natural diet of cows. Yet humans started feeding cattle grains so they would gain weight quicker — you should take a clue from that. Meat from grain-fed animals is fatter and thus tastes better. The problem is that feeding cows an unnatural diet negatively impacts the fatty acid composition of the final meat products. In particular, grain-fed meat has a much higher omega-6 to omega-3 ratio than the meat from grass-fed cows.

Why is that important? Omega-3s are anti-inflammatory and omega-6s are pro-inflammatory. So by eating predominantly grain-fed meat, you increase your risk of systemic inflammation in your body. 

My recommendation is to eat grass-fed meat when possible, despite its higher price tag.

Dairy
Dairy, including regular milk and cheese, contains a lot of sugar (lactose) and inflammatory proteins (casein). That’s why I recommend staying away from milk and substituting for it with high-quality alternatives, such as almond milk or coconut milk. Just make sure you pick brands that don’t add sugar or other inflammatory ingredients. For example, Malk is my favorite almond nut milk and you can find it on Amazon or at Whole Foods. As far as cheese is concerned, I recommend aged cheese that has less or only residual amounts of lactose. I also encourage you to pick cheeses that contain a much less-inflammatory version of the protein casein. 

Regular cows’ milk has casein beta-A1, which is highly inflammatory. Milk from goats, sheep and camels has casein beta-A2 — the less inflammatory version of that protein. There are also A2 cows, but finding products from those animals in grocery stores is next to impossible.

Thanksgiving and Christmas at The Kummer House
Here at The Kummer house, we celebrate Thanksgiving and Christmas with delicious, home-cooked meals that we often prepare as a family.

To us, eating healthy means enjoying delicious meals that taste as good as (or better than) their traditional counterparts. I’m already looking forward to the pecan pie and peach cobbler my wife makes, both of which are based on recipes from Danielle Walker’s “Celebrations” cookbook. 

While all of the meals we cook are free of inflammatory ingredients, some of them — mostly the deserts — contain caloric sweeteners, such as honey, maple syrup or coconut sugar. Those healthier cheat meals constitute exceptions we’re willing to make, considering that we eat a very low-carb paleo diet the rest of the year.

Book Recommendations
Below are links to a few books we use to cook at home:
Daniella Walker’s Against All Grain Celebrations
Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great
Fat for Fuel Ketogenic Cookbook
The Keto Reset Diet

Final Words
If you just recently jumped onto the healthy eating bandwagon, I encourage you to take the holidays as an opportunity to kickstart and fully commit to your new lifestyle.  If you can make it through the tempting time that is the holiday season, I’m convinced you can make it through the rest of the year as well. If you use the tips and tricks from this and the previous article to make adjustments to your eating habits, I’m confident that you’ll achieve long-lasting results.


About the authorMichael Kummer was born and raised in Austria. He speaks German, English, and Spanish. Since moving to the U.S., he has lived and worked in the greater Atlanta area. In his 20s, he was a professional 100-meter sprinter. These days, he’s an avid CrossFitter and an advocate for healthy living on his blog, which reaches over 150,000 monthly readers.


If you’re new to Paleo, interested in trying Keto or just need a extra hand this holiday season, let Fresh ‘N Fit’s chefs do the heavy lifting for you.

Get 10% off your first order of $50 or more when you use promo code BLOG1204  at checkout. (offer expires 9am, December 6, 2019)

How to Eat Paleo During the Holidays

By: Michael Kummer
For many people, maintaining a Paleolithic diet is especially challenging over the holidays. Thanksgiving and Christmas celebrations — known and cherished for their bounty of sweets and other unhealthy treats — provide plenty of opportunities to cheat on and derail an otherwise healthy dietary lifestyle.

My wife and I have been on a paleo diet since early 2015, and over the years we’ve learned a few tips and tricks that I’d like to share with you in a series of two articles. My hope is that the lessons we’ve learned will help you stick to your healthy eating habits — regardless of how big the temptation to indulge in sugar-laden holiday treats might be.

Paleo Diet – Dos and Don’ts

For those of you who are new to paleo, let’s quickly recap what this ancestral form of eating is all about and what foods you should avoid.

In a nutshell, the modern paleo diet attempts to mimic the food our hunter-gatherer ancestors ate before they developed agriculture and started domesticating animals about 10,000 years ago.

That means that while on a paleo diet you can eat animal meat and fat (ideally from pastured and wild-caught animals), most seasonal fruits and vegetables, nuts, seeds and healthy oils.

What you should avoid is processed foods, grains, legumes, sugar, some starchy vegetables and dairy — which are all things our paleo ancestors had little or no access to.

How to Eat Paleo During the Holidays

The bad news is that traditional holiday food is often packed with all the stuff you shouldn’t consume while on paleo. Just think about the stuffing in your Thanksgiving turkey, Christmas cookies, or pretty much any dessert you’ve ever had — they’re all loaded with processed carbs and sugar that make your blood sugar levels spike. Consistently high blood sugar causes insulin resistance, which is a major contributing risk factor to the development of metabolic diseases.

In my next article, I’ll share some practical tips on how to substitute unhealthy ingredients with paleo-friendly options. But first, I think it’s important to talk about why we adopted a paleo diet in the first place.

Make Healthy Eating a Core Value

Here’s the harsh truth: if you started eating paleo to drop a few pounds with the intention of resuming your old diet after a few weeks or months, don’t bother because it won’t work.

Temporarily changing your eating habits to achieve a short-term goal is why most diets fail. If you want to eat paleo, you better be prepared to do it for the rest of your life.

Eating healthy, sleeping well and exercising are things you have to do every day in order to reap their benefits. The good news is that if you do, making exceptions becomes an effortless choice that won’t derail anything.

But to make eating paleo your dietary strategy for life, you have to make eating healthy a core value. You can only do that if you sincerely believe that eating a standard Western diet will make you sick and increase your risk of developing the types of chronic diseases that kill most Americans.

If you don’t make healthy eating a core value, you won’t succeed. Exceptions will become rules, and eating low-quality food during holiday get-togethers will bleed into the new year. Before you know it, you’ll be back eating all the junk you know will degrade your health.

So it’s important to constantly remind yourself why you started eating paleo: to give yourself the best chance possible to live healthier for longer. If you’re able to stay focused on that goal, following these tips will be much easier to implement.

Tips To Eat Paleo Over the Holidays

Below are my top tips and lessons I’ve learned over the past few years that make eating paleo during the holidays a more manageable task. In fact, most of these tips also apply to when you’re traveling, eating out, or enjoying dinner with friends or family who don’t share your dietary values.

The tips below are in no particular order, as their importance varies based on your individual situation.

1. Decide What Exceptions You’re Willing to Make

If you have limited or no control over the food you’re going to be offered — for example, when you’re invited to someone’s home or when you plan to eat out — decide ahead of time what exceptions you’re willing to make.

That way, you’re not put on the spot and forced to make a decision you might later regret.

For example, most restaurants cook with inflammatory vegetable oils, which cost less than higher-quality options. So when I eat out, I don’t expect to get meals cooked with pastured beef tallow or avocado oil. I’m OK with that.

Another example is when I’m invited to have dinner with friends or family. These days, many hosts inquire about the dietary restrictions and preferences of their guests, but if they don’t, I either have to tell them or be OK eating whatever they serve.

Many of our friends go out of their way to try and accommodate us — but that doesn’t mean they get it right all the time. I remember one time that we were served a “paleo” soup with white potatoes. Our hosts figured that if sweet potatoes are paleo, then regular potatoes must be as well.

Guess what? The soup was delicious. We ate it and were thankful for the effort our hosts made.

2. Communicate Your Dietary Restrictions

If you’re invited to someone’s home but your host doesn’t know that you’re on paleo, they won’t have an opportunity to accommodate you. So if your host doesn’t ask, I’d recommend politely explaining that you’re trying to stay away from certain foods.

Most hosts will have no issues working with you and your dietary restrictions. Of course, don’t forget to treat your guests the same way you expect to be treated the next time you host.

3. Feel Good About Making the Right Choices

Every time I’m offered an opportunity to eat or drink something I shouldn’t, but I decide not to, I feel great about it. That’s a skill I had to develop — much like feeling good about saving money rather than spending it on something on my “want” list.

4. Share What You Know About Food, Instead of Being Embarrassed About It

Remind yourself that the reason why most people eat low-quality food is because they don’t know any better and they’re bombarded by misinformation and half-truths from all sides, including our own government, news outlets, friends and family.

Don’t feel like you have to be a missionary and convince everyone that your way of eating is the only right way. But if the topic comes up, don’t be shy about sharing what you know, and encourage others to question the dietary decisions they’re making.

That can quickly change the perception that people have of you. My wife and I used to be the weirdos who made — in the eyes of others — unreasonable dietary decisions. These days, people, including medical doctors, come to us and seek advice on how to change their eating habits.

5. Don’t Be Afraid to Substitute

Almost every time I eat out at a restaurant, I order something that’s different from what’s on the menu. The same goes when I have lunch or dinner at my mom’s house in Austria, and when my wife and I prepare a Thanksgiving meal at home.

If you want to, you can make pretty much any meal — including cakes and desserts — paleo-friendly by substituting ingredients.

In the next article, I’ll talk more about paleo-friendly ingredients that make great substitutes for their unhealthier counterparts.

Final Words

A diet is effective only if you make it a dietary lifestyle. That’s because there are no shortcuts to healthy eating, quality sleep and regular exercise. Once you’ve realized that truth and made paleo your dietary lifestyle, maintaining that way of eating — even during the holidays — becomes almost effortless.

I’m on a Paleolithic ketogenic diet, which is even stricter than “plain” paleo. But I have zero trouble maintaining it. At the same time, I have no concerns eating the apple pie that my almost 90-year-old grandmother makes when I visit her. Being healthy doesn’t mean you have to be a fanatic — it’s about reorienting your relationship to food so that the vast majority of your decisions fall into a healthy dietary framework, as opposed to the other way around.

Eating healthy has become one of my core values, and I truly believe what evolution and scientific research has proven: you are what you eat. So find joy in making the right choices, and stay tuned for the next article in which I’ll show you practical tips on how to make almost any meal paleo-friendly.


About the author: Michael Kummer was born and raised in Austria. He speaks German, English, and Spanish. Since moving to the U.S., he has lived and worked in the greater Atlanta area. In his 20s, he was a professional 100-meter sprinter. These days, he’s an avid CrossFitter and an advocate for healthy living on his blog, which reaches over 150,000 monthly readers.


If you’re new to Paleo or just need a extra hand, let Fresh ‘N Fit’s chefs do the heavy lifting. Get 10% off your first order of $50 or more when you use promo code BLOG1119  at checkout. (offer expires 9am, November 22, 2019)

Going Keto: Which Vegetables To Eat or Avoid

On a high-fat, super low-carb keto diet, lots of foods (even healthy ones!) are off the menu because they contain too many carbs.

In fact, when you have to keep your carb intake below 30 grams of net carbs per day, even certain vegetables have to go, explains Rebekah Blakely, RDN. “Even though all vegetables have health value, eating too much of some will likely push you over your carb limit.

Why Veggies Matter On Keto

Worried about their carb counts, some people avoid veggies altogether when they go keto. However, “incorporating vegetables is essential for any healthy diet because vegetables provide vital nutrients like vitamins, minerals, antioxidants, electrolytes and fiber,” explains Brittany Michels, RDN, LDN.

Since fiber, which helps us maintain a healthy gut (and stay regular), is typically found in higher-carb foods, it’s especially important for people on keto to focus on, Blakely adds. The way to do it: Load up on vegetables — well, the right vegetables.

There are two types of vegetables out there: starchy and non-starchy. “Starches are long chains of sugar molecules found in many veggies,” says Blakely. Though starches are complex carbs (meaning we break them down slower than sugar), they still raise our blood sugar. Different vegetables contain more starch than others — and while non-starchy vegetables are keto-friendly, starchy veggies? Not so much.

KETO-FRIENDLY VEGETABLES

Since non-starchy veggies, (which include anything leafy and green) are typically low in carbs, sugar and calories — and pack fiber — they’re your go-to on the keto diet, says Blakely. In fact, you should be able to rack up your 5–10 servings of veggies a day without going overboard on the carbs.

Luckily, most vegetables that grow above the ground fall into the non-starchy category.

Spinach (1.4 grams of net carbs per cup, raw)
Rich in iron and vitamin K, this leafy green is about as low-carb and keto-friendly as it gets, says Jenna Appel, RD and certified personal trainer. Use it as a base for a serving of salmon or sauté it with olive oil to serve alongside eggs.

Eggplant (2 grams of net carbs per serving)
This Mediterranean favorite provides plenty of potassium and magnesium, along with lots of antioxidants thanks to its bright, purple color, Appel says. Roast with plenty of olive oil, salt, pepper and garlic for a satisfying side.

Romaine Lettuce (1 gram of net carbs per serving)
This crunchy, popular salad base is more than just water. In fact, romaine is rich in potassium, vitamin A and vitamin C, according to Appel.

Cauliflower (2.8 grams of net carbs per cup, raw)
Bland as it may seem, cruciferous cauliflower actually provides more than 75% of your daily vitamin C needs, says Blakely. It also brings 300 milligrams of potassium to the table. Swap riced cauliflower for regular rice to make your favorite meals more keto friendly — or roast florets in olive oil.

Asparagus (1.9 grams of net carbs per 1/2- cup, cooked)
Asparagus packs loads of different nutrients, including vitamin A, vitamin C, B vitamins (including folate) and iron. Serve a handful of spears alongside a poached egg or piece of salmon for brunch-inspired eats.

Green Bell Peppers (4.4 grams of net carbs per cup, raw)
Green bell peppers, which provide small amounts of a few minerals, contain less sugar than sweeter red peppers. Stuff them with ground meat for an easy meal or dip slices in guacamole for a snack.

Broccoli (3.6 grams of net carbs per cup, raw)
A stellar source of vitamin C and vitamin K (providing more than your daily needs in every serving), broccoli is another go-to for keto eaters. Incorporate broccoli into keto-friendly stir-fries or roast or steam it on its own.

Celery (2 grams of net carbs per cup, raw)
Made of fiber and water (with a few B vitamins and minerals thrown in), use low-carb celery to load up on your favorite high-fat dips.

Zucchini (4.6 grams of net carbs per cup, cooked)
This summer squash provides 10% of your daily magnesium needs, says Blakely. Swap zucchini noodles for pasta to save carbs while still enjoying your favorite comfort meals.

Cucumbers (3.2 grams of net carbs per cup)
Like celery, cucumbers have a high water content, so they’re just as refreshing as they are low-carb. They also make great vessels for your favorite keto dips.

Mushrooms (1.6 grams of net carbs per cup)
Technically fungi, though generally considered veggies, mushrooms provide the B vitamins niacin and riboflavin, along with the minerals potassium and selenium. Incorporate mushrooms into your keto diet by adding them to stir-fries — or even using grilled Portobellos as burger buns.

Tomatoes (1.3 grams of net carbs per ¼ cup)
Though tomatoes are technically a fruit and contain more carbs than a lot of the keto-friendly vegetables on this list, they’re worth incorporating in small amounts because of their high vitamin A and vitamin C content. Just note your portion sizes. Add diced tomatoes to guacamole or scrambled eggs — or use them to bring a pop of color to salads.

VEGETABLES TO AVOID ON KETO

To keep keto simple, you’re best off avoiding higher-carb, starchy vegetables, says Appel. However, you can include some from time to time — as long as you keep portions small.

As a rule of thumb, keto followers should avoid vegetables grown below the ground, since they tend to be starchy. Here are six, in particular, to avoid:

Butternut Squash (10 grams of net carbs per ½ cup, baked)
Though rich in vitamin A, this popular fall vegetable contains more carbs than you might realize, says Appel.

Sweet Potatoes (20 grams of net carbs per average spud)
Another vitamin-A powerhouse, sweet potatoes rack up the carbs fast, so they’re pretty much always a no-go on keto, Appel says,

White Potatoes (27 grams of net carbs per average spud)
Even higher in carbs than their sweeter, brighter counterparts, white potatoes can throw you out of ketosis real quick, though they do provide vitamin C.

Corn (36 grams of net carbs per cup)
Sad but true: Coating corn in a thick layer of butter won’t make it any more keto-friendly — even if it does contain some fiber, says Appel.

Green Peas (16 grams of net carbs per cup)
High in fiber and a great plant-based source of protein, green peas also contain enough carbs to threaten ketosis, Appel says.

Acorn Squash (21 grams of net carbs per cup)
Another fall favorite, acorn squash contains more carbs than butternut and is more difficult to incorporate into a keto diet.

Black Beans (12.9 grams of net carbs per ½ cup)
Generally, you’re best off avoiding all beans on a keto diet, says Michels. Though high in fiber and plant protein, they still pack enough net carbs to push you over your daily allowance.

Source: Lauren Del Turco, My Fitness Pal


If you’re thinking about giving Keto a try, it’s just one of the 7 menus that Fresh ‘N Fit Cuisine offers every week with delivery to your doorstep, office or gym.

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Fresh ‘N Fit’s New Fall Meals Are Arriving Soon

You wouldn’t know that this past Monday was the first day of Fall since the temps are still in the 90s here in Atlanta. Hopefully cooler weather is on the horizon but in the meantime, Fresh ‘N Fit’s Fall meals are arriving soon. That means plenty of new and delicious seasonal dishes, along with some of our customer favorites, will be on the menu.

Here’s a sneak peek of what our chefs have planned:

Healthy Mix:
Pumpkin Scone with Maple Butter Glaze Served with Hard Boiled Eggs and Fruit. kCal: 384 | P: 16g | C: 38g | F: 19g | WW Points: 15
Oven Roasted Honey Dijon Turkey Breast Over Apple Cornbread Stuffing. Served with Ginger Glazed Carrots. kCal: 415 | P: 21g | C: 45g | F: 18g | WW Points: 16
White Chicken Chili Made with Shredded Chicken Breast, Navy Beans, Diced Jalapeno and Cilantro. Served with Cheddar Cheese, Sour Cream and a Cheddar Garlic Biscuit. kCal: 421 | P: 35g | C: 41g | F: 15g | WW Points: 11

Vegetarian:
Stuffed Acorn Squash Made with Lima Beans, Feta Cheese, Kale and Walnuts. Served with Asparagus Risotto. kCal: 423 | P: 14g | C: 64g | F: 15g | WW Points: 13
Southern Veggie Plate with Crowder Peas, Mashed Sweet Potatoes and Braised Wild Greens. Fresh Baked Corn Muffin and Butter on the Side. kCal: 422 | P: 15g | C: 70g | F: 8g | WW Points: 14
Pumpkin Ginger Soup Topped with Toasted Pumpkin Seeds. Served with a Quinoa Salad Made with Arugula, Beets and Chickpeas. kCal: 411 | P: 14g | C: 43g | F: 21g | WW Points: 15

Paleo:
Bison Meat Loaf Made with Peppers and Onions Served with a Sage Infused Butternut Squash Mash. Fresh Herbed Gravy with Roasted Tomato & Green Beans on the Side. kCal: 408 | P: 37g | C: 28g | F: 18g | WW Points: 12
Roast Turkey Served with Grilled Onions, Brussels Sprouts and Sweet Potatoes. Herbed Smashed Carrots on the Side. kCal: 379 | P: 41g | C: 30g | F: 10g | WW Points: 10
Blue Crab Cakes Made with Almond Flour and Housemade Mayo Served with a Veg Medley of Bell Peppers, Broccoli and Mushrooms and a Red Pepper Aioli. Arugula Salad with Sliced Radishes, Matchstick Carrots, Toasted Pecans and Raspberry Vinaigrette on the Side. kCal: 428 | P: 32g | C: 31g | F: 22g | WW Points: 13

Low Carb:
Roasted Chicken Breast with Spiced Apples and Sage Topped with Turkey Bacon and Pecans. Served with Roasted Brussels Sprouts and Braised Kale. kCal: 378 | P: 48g | C: 23g | F: 13g | WW Points: 8
Turkey Chili with Diced Onions, Peppers, Garlic and Tomatoes. Topped with Low Fat Cheddar Cheese and Low Fat Sour Cream. kCal: 412 | P: 39g | C: 17g | F: 21g | WW Points: 12
Creole Salmon with a Mushroom, Onion & Pepper Saute and Creole Mustard Sauce. Served with Roasted Cauliflower on the Side. kCal: 382 | P: 41g | C: 18g | F: 16g | WW Points: 10

Gluten Free:
Curried Turkey Stew Made with Tomatoes, Chick Peas, Coconut Milk, Almonds and Jalapeno. Served with a Roasted Harissa Butternut Squash. kCal: 415 | P: 35g | C: 24g | F: 21g | WW Points: 12
Red Curry Chicken Made with Ginger, Cilantro and Coconut Milk. Served with Roasted Pumpkin and Green Beans, and Golden Pepita Salsa. kCal: 398 | P: 33g | C: 26g | F: 20g | WW Points: 12
Four Bean Beef Chili Made with Onions, Peppers and Tomatoes. Served with Low Fat Cheddar Cheese, Fresh Baked Corn Bread and Butter. kCal: 417 | P: 30g | C: 30g | F: 20g | WW Points: 12

Keto:
Blackened Grouper Served over Steamed Broccoli and Red Cabbage with a House Made Tartar Sauce kCal: 672 | P: 39g | C: 7g | F: 53g | WW Points: 19
Pumpkin Seed Crusted Mahi Mahi with a Roasted Red Pepper Beurre Blanc Made with Butter, Cream, Parsley and Garlic. Served with Green Beans and Radicchio on the Side. kCal: 656 | P: 46g | C: 7g | F: 46g | WW Points: 20
Roasted Turkey Breast with Chermoula Sauce Made with Cilantro, Lemons, Parsley, Garlic, Paprika, Turmeric and Coriander Topped with Almonds. Served over Broccoli, Olives, Red Onions and Artichokes. kCal: 610 | P: 39g | C: 6g | F: 46g | WW Points: 17


Try one of our 7 healthy menus today and get 10% off your first order of $50 or more when you use promo code BLOG0925 at checkout. (offer expires September 29, 2019)

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.

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