Strawberry Pancakes with Mango and Ricotta Cheese Shrimp Burger Mini Zucchini Quiches Cappuccino Cheesecake Smoked Lemon Salmon with Spaghetti Squash and Grilled Asparagus Mango Stuffed Pork with Glazed Carrots and Sugar Snap Peas Coffee Coconut Brownie Grilled London Broil with Raspberry Chipotle Sauce

Staying fit for a Picture Perfect Holiday

Holiday MealWhen I think of winter I think of the holidays, food, socializing, pictures and trying to keep warm! But there is no sabotage to the waistline like that of baggy sweaters and coats, which mask all of the holiday drinks and treats we keep indulging in. Holiday photos last forever and I want to assist you in making it a picture perfect holiday by sharing some tips to help you avoid packing on the pounds this season but still enjoying all the delicious treats that may come your way.

Cocktail time!

Alcohol: Moderation! Everyone enjoys an adult beverage every now and then. If you just have to have it remember that moderation is key to keeping calories down and try alternating with holiday drinks and water to reduce your intake.

Eggnog: This holiday staple can easily add hundreds of calories to your daily intake and quickly kill your waistline. Try having one part skim milk and one part eggnog to cut the calories. If you feel really motivated go for 3 parts skim milk and 1 part eggnog and skip the whipped cream.

Hot Chocolate: When treating yourself to this winter favorite ask for it to be made with low fat or skim milk. Try and skip the toppings all together but if you just have to have it go for just one spoon of whipped cream and try the mini marshmallows to cut calories!

Cider: Choose ciders with the lowest amount of sugar and feel free to treat yourself to some extra flavor by adding extra cinnamon, nutmeg and cloves!

Skinnier Substitutions

Fats: Go for vegetable oils versus butter. These have added health benefits and save more calories than butter and shortening. And if you’re feeling adventurous cut the fat in half by doing one part oil and one part sugar free.

Dairy: Try replacing holiday ingredients like mayonnaise, cream cheese and sour cream with equal parts of low fat yogurt. Replace heavy cream, whole milk and cheeses with low-fat or skim versions can also reduce calories by more than half.

Grains: Opt for whole grain versions of bread, rice, pasta and flours. Can’t commit to that just yet? Try going half white and half whole grain in your favorite dishes to start your transition.

Extracts: Adding peppermint, vanilla and nut extracts can add lots of flavor to your favorite dishes!

Forget the fryer! Roasting, baking, broiling and grilling are all healthier options than frying. Whether its holiday veggies, meats or desserts you can always find an alternative to frying while still getting that crunchy and crispy texture.

Sodium: This can add up to thousands of milligrams in one day! Use low sodium broths and more herbs and spices to add flavor and save on sodium. Canned items have tons of sodium so be sure to rinse canned foods before using. This can cut as much as 40% of the sodium!

Last minute reminder!

Never go to a party hungry! Have a piece of fruit or a glass of water before heading to your party or eating a meal to cut the calories. You can always eat one of your Fresh Diet Snacks before you depart.  Be prepared and remember moderation is key. When you’re tempted to go for seconds or to graze on a buffet have a glass of water!

Food can symbolize many things during this season but try not to focus on the food too much and enjoy building memories with those around you. Remember that if you do overdo it during the holidays, you can always get a Fresh Start with The Fresh Diet.  Our meal plans have something to suit every taste and lifestyle need.  From Gluten Free to Fresh Vegetarian and Premium Choice,  The Fresh Diet’s at home meal delivery will be wishing you health and happiness for years to come!

Trishna Joshi

Women’s Success Summit – Fresh Diet

The Fresh Diet was pleased to be a proud sponsor of the Women’s Success Summit providing FRESH, healthy snacks for the attendees on December 10th and 11th.Michelle Villalobos

The Women’s Success Summit was founded in June 2010 by the amazing and empowering Michelle Villalobos, pictured here with Arley Betteridge Hunt and May Sasario who represented The Fresh Diet at the event!

Michelle, who is a Professional Speaker & Personal Branding Coach, serves as Summit Hostess. Her vision was to bring together Miami’s growing woman entrepreneur community for an educational experience that would transform women-owned businesses.  Since then, the Summit has grown into Miami’s largest business conference for entrepreneurial women. The partnership between the Women’s Success Summit and The Fresh Diet is a match made in heaven as it pairs the successful busy women, with a program that can offer them support and convenience as they reach their goals.

The Fresh Diet prepared lunch for both days for the two day event, catering to their vegetarian and gluten free attendees with meals from The Fresh Diets own Gluten Free and Fresh Vegetarian meal plans.

Arley on Stage


The Fresh Diet’s own, Arley Hunt had the honor of sharing the stage with Michelle Villalobos to promote The Fresh Diet’s meal plans during an interview about the benefits of healthy eating.

Nancy Matthews

Nancy Matthews was the final Keynote speaker.  Nancy not just a Speaker and Author but a leading Business Advisor, who combines her 25 years of business savvy and creative ingenuity with her intuitive understanding of people. She engages and entertains audiences while providing practical solutions to life and business challenges. She is known as the “Visionary with Guts” for her persistence in going for her goals and dreams despite apparent obstacles or challenges and works with individuals and organizations to support them in realizing their goals.


Yos Arley and May

Chef Yos Schwartz, Arley Hunt and May Sasario were all in attendance and spent two days networking and providing FRESH, gourmet meals and snacks!  Three amazing lunches were served and enjoyed by all.  The team provided attendees with three lunch options each day.



Boccaccini Mozzarella Salad

A wonderful Boccaccini Mozzarella Salad.





Salmon Wrap

A Scrumptious Salmon Wrap.






Cranberry Turkey Dijon Wrap

A Fresh, Healthy Cranberry Honey Dijon Turkey Wrap.








Fresh Diet partnering with MyCircles

The Fresh Diet


The Fresh Diet America’s premier at-home meal delivery company announces today that it has recently partnered with MyCircles to provide this innovative company and its member healthy options with The Fresh Diet in the food and beverage market.


MyCircles is an interest based network that allows its members to create multiple profiles for Social, Professional and Dating connections like no other site.  Their unique privacy settings let you keep your social, dating and professional profiles all separate.  MyCircles will provide it’s members  with access to The Fresh Diet’s many fresh delivered meal options.  MyCircles was a natural choice for The Fresh Diet to join forces with as both companies are truly unique in their respective fields.






“We are happy to partner with a like minded company such as MyCircles,” says Raj Rawal, CEO of The Fresh Diet.


Surfside Gazette – Talk of the Town

Surfside Gazette

Check out the Surfside Gazette for a great story about The Fresh Diet’s Founders.  In 2005 Zalmi Duchman and Chef Yos Schwartz started America’s #1 gourmet meal delivery company, growing it to become the leader in the home meal delivery space.  Today, the company with about 350 employees is one of the largest U.S. food producers in the fresh cooked, daily delivered category, delivering healthy, gourmet meal plans daily to homes in 12 states and 44 metropolitan areas across the country.  Zalmi and The Fresh Diet have earned numerous prestigious accolades over the years, including making the Inc. 500 list consecutively in 2010 and 2011, The Forbes Top 20 Most Promising US Companies List in November of 2011, as well as being an Ernst & Young Entrepreneur of the Year Nominee in both 2011 and 2009.

The Fresh Diet has been featured on Good Morning America and The Doctors.  We have helped such individuals such as Sherri Shepherd, Gayle King and Kevin Federline lose weight and live a healthier lifestyle.  Lots of The Fresh Diet clients have had wonderful results like Marissa Martin.

By eating The Fresh Diet, training hard and, prioritizing her health, Marissa Martin shed an unbelievable 83 lbs. for Chicago based TV program, “Put Your Money Where Your Mouth Is.” Before beginning the program, Marissa admits to feeling groggy and sleepy even after a full nights rest, but since changing her diet and exercise routine, she no longer wonders how many times she can hit the snooze button on her alarm. She wakes up filled with energy and ready to face the day ahead! “I love the way I feel and look and my energy is at an all-time high.”

The Fresh Diet offers its clients such wonderful menus as Gluten Free, Fresh Vegetarian and Fresh Premium.  With lunches as low as 260 calories and dinners, like Eggplant Parmigina at 160 Calories, it’s any wonder why our two founders are the Talk of the Town!

Women’s Success Summit Partnership

North Miami, FL. (Dec 1, 2014) The Fresh Diet, America’s #1 meal delivery company has signed on as an official sponsor of Miami’s largest business conference for entrepreneurial women Women’s Success Summit IX.  The Fresh Diet, founded in Miami in 2005 The Fresh Diet understands the entrepreneurial spirit and is celebrating that spirit by providing lunch for The Women’s Success Summit.  The Fresh Diet is looking forward to being partners with The Women’s Success Summit and all of it’s attendees for a long time to come.


About The Women’s Success Summit:

Women's Success Summit

The Women’s Success Summit was founded in June 2010 by Michelle Villalobos (Professional Speaker & Personal Branding Coach) who serves as Summit Hostess & Emcee. Her vision was to bring together Miami’s growing woman entrepreneur community for an educational experience that would transform women-owned businesses.  Since then, the Summit has grown into (although it also attracts men – we like to say we are “woman-focused and man-friendly.”)

The Summit has been featured in both local media (The Miami Herald, NBC6, The Sun Sentinel, etc.) plus national and global media (The Chicago Tribune, CNN en Español), and has helped hundreds of women get inspired and take ACTION in their businesses. While the audience is mostly local, some people travel from all over the US and abroad to attend the Summit.

The Women’s Success Summit is a powerful, fun, inspiring event that helps women not only achieve breakthroughs in business, but also in their LIVES.

Each Summit has it’s own unique theme that addresses one major area that women can improve upon drastically by applying simple mindset shifts, strategic initiatives or plain old tactical know-how.

The idea behind this year’s theme, Time To Shine!, is that to get ahead, women need to put themselves out there and “own” their unique gifts and talents. We often wait for someone to “discover” us, when the person who REALLY needs to discover us first is… US!!

About The Fresh Diet:

The Fresh Diet

The Fresh Diet, America’s #1 meal delivery company with delivery to 12 states, 44 metro areas and 573 Cities within the continental United States.

Our meal delivery plans include: menu customization, 3 meals and 2 snacks a day, a caloric and portion controlled formula, variety with over 150 gourmet meals, access to nutritionists and fresh doorstep delivery five days a week. Our chef prepared meals are nutritionally balanced and are never frozen, freeze-dried or vacuum packed. Our meal delivery service provides the most convenient way to maintain a healthy lifestyle without giving up the simple joy of eating fresh, delicious food.

Chipotle Spiced Whipped Sweet Potato

Chipotle Spiced Whipped Sweet Potato

Chipotle Mashed Sweet Potatoes

This wonderful holiday recipe warms you from within and while sweet potatoes are a welcome dish year round we at The Fresh Diet believe they are a must for your Thanksgiving holiday.

The refreshingly complex flavor profile of this Chipotle Spiced Whipped Sweet Potato dish is brought together with a tangy peanut dressing to offer cooling comfort on any warm day.

Ah yes, Thanksgiving is right around the corner, and this is the time of the year where dinner plates become a topic of conversion, turkeys aren’t so lucky, and the menu isn’t so plant friendly. The holiday itself is a beautiful celebration of gratitude for all the good (and not so good) things that have happened in the year.

But this is where the similarities end and differences begin when it comes to sharing a plant-based Thanksgiving among family members. Rather than taking a divide and conquer approach as to why you should or should not include the poor little birdie on your dinner table this Thanksgiving you can just include a whole lot more plant-based menu items.

The key is to make your plant-based meals SO amazing that they’ll eventually crowd out all the other options. With this in mind, we are pleased to present you with a recipe that will knock the socks off everyone at your holiday table. If you want more plant-based meals, you can check out our vegetarian options for home meal delivery.


Chipotle Spiced Whipped Sweet Potato

Makes 1 Reg – 1 Lrg

4oz – 6oz Sweet potato

0.07oz – 0.08oz Chipotle (7oz can)

0.006oz – 0.008oz Salt


In boiling water add sweet potato and salt and cook for approximately 15-20 minutes, strain

and cool. Puree cold sweet potato and chipotle with an immersion blender until smooth.

Refrigerate until ready to use.

10 Tips for a Healthy Thanksgiving

10 Tips for a Healthy Thanksgiving10 Tips for a Healthy Thanksgiving

Ah, ’tis the season for holiday parties and temptations. Thanksgiving can either be the start of the holiday season or the start of a dieter’s nightmare. Many of us strive to reach our goal weight, but fail when faced with inevitable temptations. The holidays can make us forget about our commitment to a healthy lifestyle. Holidays are a time to spend with loved ones. Rather than obsessing over losing weight, focus on a holiday-eating strategy. This will help you maintain your current weight and choose healthier options. Whether you are cooking or simply enjoying someone else’s cooking, we at The Fresh Diet are happy to provide you with 10 tips for a Healthy Thanksgiving and make the holiday season healthier and less guilty.

10 Tips for a Healthy Thanksgiving

Pre-Holiday Meal:

1. Snack on high fiber vegetables or protein to help curb your appetite before heading out to a holiday party. This will prevent you from overeating.

2. Make healthy dishes to stay on track. Fitness Magazine has 10 surprisingly healthy traditional holiday foods with recipes. Happy eating!

3. Plan ahead and don’t skip meals to avoid filling up on empty calories and excess salt and sugar, which can cause water retention and leads to bloating.

4. Wear a belt and avoid stretchy fabric. Belts don’t lie and when they start to feel tight, slow down instead of loosening.

Holiday Meal:

5. Use smaller plates to automatically cut portions and save calories.

6. Avoid starchy foods, such as: white bagels, crackers, breads, cookies, pastries, to name a few. These items are empty calories and will sabotage your weight goals.

7. Fill at least half of your plate with vegetables.

8. Wait about 20 minutes after you eat to reach for seconds. Chances are you won’t be hungry anymore and will have been saved from an eating frenzy!

9. Watch alcohol intake as these calories add up. Stick with water as much as possible or try sparkling water with some fruit.

10. Leave the leftovers behind! Cookies, chocolate covered pretzels, pastries, rolls…leave them where you found them!

Practice mindful eating by keeping a food diary during the holidays. When we write it down and are honest with ourselves, we are better able to track our progress. This can help you stay focused and really help you fight temptations. Use these 10 tips for a Healthy Thanksgiving and Healthier you.

Happy Healthy Holidays


Trishna Joshi

20 Under 40 Awards – Miami Herald

20 Under 4020 Under 40.

Zalmi Duchman, Chairman of The Fresh Diet was recognized by The Miami Herald with a “20 Under 40″ award.

Zalmi Duchman is Chairman and the Founder of Fresh Diet. He began operations on January 1, 2006, with three clients. While Zalmi “shopped and dropped,” his wife “cooked and packed.” Today, Zalmi has grown The Fresh Diet to become the largest US food producer in the freshly-prepared, daily delivery category – which now delivers meal plans to thousands of clients nationwide.

Fresh Diet is America’s #1 Gourmet Meal Delivery service. With 5 kitchens nationwide in Miami, New York, Los Angeles, Chicago and Dallas, The Fresh Diet provides delivery to 12 states, 44 metro areas and 573 Cities within the continental United States.

Born in Brooklyn, NY, Zalmi has lived in New York, Miami, Los Angeles and Israel. He attended school in Miami until reaching high school. He then attended a Yeshiva boarding school in Los Angeles where he met his roommate, Yosef Schwartz with whom he started The Fresh Diet with. Zalmi is a board member of the PSF Friendship Circle, a special needs children charity. Zalmi married his wife Leah in June, 2001 and has three children.

According to Mr. Duchman, “The most important thing from my story is the fact that I started this business on a whim. I didn’t do market research. I didn’t write a business plan. I just had an idea and I went with it.”

Congratulations to Zalmi on this prestigious 20 Under 40 award.


Looks By Lo Breast Cancer Awareness Event

TFD blog BCA event 2
Last Friday, October 24, The Fresh Diet was honored to be one of the sponsors for the Looks By Lo breast cancer awareness event. Hosted by the lovely Looks by Lo boutique, this event was completely open and free to the public, with the only request being that a small donation be made at the door. Those donations would then be sent to the Susan G. Komen fund to help support their fight against breast cancer.
TFD blog BCA event
The event was full of beautiful women, who were all looking to make a difference, support a good cause, and/or honor a loved one. We were so pleased that we were able to join forces with other local businesses for such a wonderful cause.
TFD pup 2
Thank you, ladies, for allowing us to be a part of this event!

*** You can see all of the event photos on our Facebook page!