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
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I have been getting so many great questions from our clients that I’m doing this week’s post as an FAQ section. I hope that no matter what concerns you may have regarding your weight, or healthy eating habits, I can help you find a solution.

Ask The Nutritionist

Know how to Lose Weight with our Fresh Diet Nutritionist


“I haven’t lost any weight this week! What can be happening?”

Many clients start The Fresh Diet with the goal of losing weight. Our programs are calorie and portion controlled, and we have different caloric ranges to fit your specific needs. However, it is not uncommon for your weight to plateau after a certain point, so it is important to remember a few things: muscle weighs more than fat; medications and hormones can impact the rate of weight loss; and cheating on “treats” can add up in calories as well as consuming any high calorie beverages.

So, don’t panic if you do not lose the same amount of weight every week. Take these things into consideration and if you still find yourself having trouble, I’m here to consult with you and help you find the specific cause and get you back on track.


“What can I drink while on The Fresh Diet?”

It is best to stick with water when it comes to staying hydrated within your caloric range. Alcohol and sugary beverages can add up to empty calories that can greatly impact your weight loss.


“How much weight can I lose in a week?”

Each individual is different, however the recommended and safe weight loss equals about 1-2 pounds a week.


“What can I do to lose weight faster?”

To help accelerate your weight loss while on The Fresh Diet program, here are some easy tips: adding a cup or two a day of plain green tea or lemon tea is said to help increase metabolism which helps with weight loss. Also, incorporating physical activity into your routine can also help you burn additional calories.


“What should I do if I have no choice but to eat out one day?”

It is inevitable that we will be forced to eat out for one reason or another. In this case try and opt for vegetable heavy dishes; choose an entree from the appetizer section as they tend to be smaller portions; share a meal with someone else; and avoid items which are fried or have a cream base.


“Do I have to exercise?”

Exercising has many health benefits including disease prevention. Therefore regular physical activity can not only accelerate your weight loss, but it will also be beneficial to your health.


“I hate eating breakfast, what should I do?”

Consuming a healthy breakfast helps kick start our metabolism in the morning, but many people are either not used to eating breakfast or simply are not hungry that early in the day. In this case I recommend starting with a little something whether it’s a cup of yogurt, a glass of milk, or a glass of lemon water first thing in the morning. This will help kick start your metabolism and you can have your breakfast an hour or two later.


“I exercise daily and I’m trying to gain weight, can I do this on your program?”
We offer four caloric ranges and for those clients trying to gain weight and gain muscle I usually recommend the 2200-2400 caloric range. If you are exercising and lifting weights, it is important to make sure you are consuming more calories than you are burning to ensure you reach your desired results.



If you have any questions not covered above, please feel free to send me an email at:

It is all fun and games until our Fresh Diet bags and ice packs start to magically deplete. A request by The Fresh Diet to have all cooler bags and ice packs returned by former clients escalated into a full blown “hostage” negotiation.  What did The Fresh Diet do? We created a comic strip!



*The Fresh Diet would like to remind you to please return the cooler bags & ice packs after every new delivery. We thank you for your cooperation.



When the emails began to happen, we at The Fresh Diet thought it was really funny someone would  kidnap our bags and ice packs to insure your meals are Fresh. As a request to our clients to please return bags and ice packs, someone didn’t take the news as lightly.




The Fresh Diet responded:






To see how the negotiation ended for The Fresh Diet and the our kidnapper, continue to read more on Buzzfeed!



Caitlin Cooks successfully finished her journey with The Fresh Diet and would like to share with you her experiences and some of the delicious prepared meals we offer to our customers.


Here is a great video of  what she thought of The Fresh Diet


For more Health News and Advice make sure you check out Caitlin Cooks Blog 

As busy moms, we often put “everyone else first.” It’s almost a cliche, as it’s heard so often, and seen repeatedly when it comes to our health and wellness.


The Fresh Diet can Promote Healthy Eating Habits!

With that said, this busy mom of three set out to try the Fresh Diet – gourmet, fresh food delivered to your door.  All without having to worry about weighing, counting calories or cleaning up…

Read More of her Eating journey with The Fresh Diet on The OC Family Blog

This week we would like to introduce you to another new menu item, the sweet and healthy Blueberry Coconut Chia Pudding!




Our Gourmet Spotlight of the Week!


Chia seeds have been dubbed a “superfood” because they are so nutritious, a great source of fiber and antioxidants as well as calcium, protein and omega-3 fatty acids. The result:  stronger bones, increased brain functions, and a healthier heart. A small seed with a lot of power!

The Fresh Diet Executive Chef, Yos Schwartz, tells us about how this essential ingredient is incorporated into our menu: “Chia seeds swell in size after being immersed in coconut and almond milk to create a highly nutritious and deeply flavorful base for this unique pudding. Topped with fresh blueberries and shredded coconut, this dish offers numerous health benefits in addition to being a great tasting dessert.”




The Fresh Diet


It’s that time again. Summer is over and schools all across the country are gearing up for a new year. As parents, we want to make sure we are giving our kids the right foods to keep them healthy and focused throughout their day.



Get Ready for Back to School with these Healthy Tips!

To boost your child’s brainpower make sure you incorporate these “superfoods” to get them off to a great start!


Berries: Blueberries and strawberries are known to contain high levels of antioxidants, which enable the brain to tolerate higher levels of stress, and enhance cognitive functions and memory. Add them to your kids’ diet as a snack, mix them in with yogurt or granola, or add them to a smoothie.

Sunflower Seeds: Contain high levels of vitamin E, the B vitamins, and important minerals like magnesium and manganese. If your child is a picky eater, a great way to include sunflower seeds into their diet is by grinding them and adding them to cereals or yogurt.

Bananas: Bananas have a high content of vitamin B-6, which heightens focus and alertness and also increases the production of serotonin, enhancing your child’s mood and sleep. Bananas are great when eaten alone or in a yummy shake.

Dark Chocolate: An easy choice that your child will surely love! Dark chocolate is rich with antioxidants; it’s also a mood booster as it helps the release of endorphins and serotonin; and it is rich in magnesium, which has anti-stress properties. A piece of dark chocolate is the perfect dessert to complement a healthy and nutritious lunch.

Have you ever found yourself eating when you aren’t hungry? Eating when you’re already full? Turning to food for comfort during times of stress or as a reward?  If you answered yes to any of these questions, you have likely engaged in emotional or stress eating.


How to Overcome Stress Eating

How to Overcome Stress Eating


With August already here, many of us are dealing with getting back into a routine after summer vacations, getting the kids ready to go back to school and other daily stresses. Well, when stress begins to build, many of us are likely to reach for something to provide instant gratification, be it a piece of chocolate or that fatty treat you’ve been avoiding. But there are things we can do to combat stress eating temptations, which sabotage our weight loss goals.


When you feel stress building, try some of these tactics before resorting to emotional eating:


Keep a food diary

Keeping a food log makes you accountable for the items you eat and drink and creates awareness of when you are getting “off track.” An extra bag of chips, a candy bar or a couple glasses of wine can add lots of extra, unwanted calories. Making yourself enter that snack you just had to have can help you realize when your eating is getting out of control and becoming an unhealthy habit. The goal is to review your food diary and use it to develop disciplined eating habits, allowing yourself to indulge only once in a while.


Take 10

When you feel a craving coming on, have an 8 oz glass of water and take 10 minutes to do something else: start another task, take a walk, make those phone calls, do some squats or read the news. Often when we feel an unhealthy craving coming on, we aren’t really hungry – we are just reaching for comfort. By distracting ourselves for at least 10 minutes with another activity, we are likely to curb that craving and focus our mind and energy elsewhere.


When you just have to have it

When all else fails and you have to give in, keep the following tips in mind. If you don’t keep unhealthy snacks at home or at work, you are far less likely to eat them. Surround yourself with healthier options – like seasonal ripe fruits, pre-portioned bags of nuts (to stop you from overeating), kale chips, and pre-portioned dark chocolate squares for that sweet tooth.


Cortisol cravings

When this stress hormone increases, your metabolism decreases and you will tend to crave starchy foods. A great way to help reduce stress (and the hormone it produces) is to drink some tea. You’ve heard it before but the compounds in tea help balance cortisol levels over time. Just one more reason to make “tea time” part of your daily routine!


Whatever your comfort food may be…remember to be wise about your portion size and how often you indulge. There are a number of ways to deal with stressful cravings without sabotaging your healthy lifestyle. Try some of these tips and then please share the ideas that have worked for you.


Let’s be real – sometimes a busy working woman can’t always make the time to cook or prep healthy meals for the week, let alone a simple dinner at home. One of the biggest fall backs to eating a consistent, healthy diet is having a hectic schedule that doesn’t allow time for creating nourishing recipes.

Because of this, companies have been taking note, and a conglomerate of healthy meal delivery services are popping up near and far.  Working women, rejoice! Now you can be on the go, and healthy! To help kick-start increased awareness for nutritious meal delivery,  I will be reviewing a handful of delivery services throughout the next few months, and will be hosting giveaways for my loyal Balanced Babe readers.

Read more of Balanced Babe’s Review of The Fresh Diet here !


Vegetarian Chilli with red beans and tofu

Source: Balanced Babe Vegetarian Chilli with Red Beans and Tofu














Most of the time some of your favorite dishes are notoriously high in calories and saturated fat, but we’ve put a healthy spin on our new menu items, so you can enjoy guilt-free!

To kick off August, here are 3 new culinary creations from our Fresh Diet chefs:

Philly Cheesesteak Wrap

Sirloin steak is seasoned, grilled to perfection, and well chopped. This delicious steak is combined with ultra-flavorful caramelized onions and melted mozzarella cheese then wrapped in a soft whole-wheat tortilla. The Fresh Diet Spin on this Philadelphia classic takes all the main components and flavor of the original, while significantly reducing the fat and calories and eliminating all of the guilt.
Beautiful historic, traditional home in Marietta, Georgia

Chicken & Waffles

This traditional breakfast favorite was recently revitalized by our chefs to create a more health conscious alternative. Fresh made whole wheat waffles are coupled with crispy, all-white meat chicken strips and served with a honey based hot sauce for a dish that is crunchy, savory, spicy and sweet. Complete with fresh strawberries and packed with nutrient density, this item is offered for breakfast, but is perfectly suitable for any meal of the day.
wooden table
Scrambled Egg, Turkey Bacon and Monterey Jack Cheese Wrap with Fresh Salsa

Scrambled eggs, turkey bacon, and Monterey jack cheese come together in a tomato tortilla to make a simple, yet very satisfying meal. Served with a side a fresh salsa, this breakfast burrito is easily transportable and reheats well for a quick and easy breakfast.
Stitched Panorama bastide de boisset

Keeping in tune with the season, this week’s gourmet spotlight dish is the Spicy Tofu Butternut Squash Coconut Soup.

Summer squash as the name suggests, are squashes that are harvested during the warm months, and some are even available until the month of September. Besides being delicious and containing low levels of fats, squash is also considered a heart-friendly food because of its high content of vitamins A, B and E. Squash, however, is not limited to being enjoyed in the kitchen, many use it as a natural exfoliator, because of the vitamins found in it, specially vitamin E, which helps protect and repair the skin.

If you want to enjoy the richness of this delicious ingredient, The Fresh Diet offers one of its most ordered entrees, the Spicy Tofu Butternut Squash Coconut Soup, that with only 340 calories per regular sized serving, is a great healthy alternative for a truly gourmet lunch. The Fresh Diet’s head chef Yos Schwartz describes the preparation of the squash as being “…infused with ginger, curry and coconut milk before being pureed with silken tofu to give the dish a lusciously elegant consistency” and describes the soup as “a superb complement to a warm summer’s day.”
Spicy Tofu Butternut Squash Coconut Soup

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