Category Archives: Breakfast

Mama’s Breakfast Casserole Recipe


This is a busy mom’s best friend. Make 2 – 3 of these and freeze them, or make one on the weekend for the week and it makes breakfast a breeze in the morning!

Serves: 4 – 6


  • 6 Sausage Patties
  • 1 Sweet Potato
  • Olive Oil for drizzle
  • 2 pinches of mealfit Anything Goes Seasoning
  • 6 Eggs
  • ½ cup Heavy Cream or Milk
  • 1 ½ cup Cheddar Cheese (divided)
  • Cooking Spray


  • Set your oven to 400 degrees.
  • Spray your sheet pan with cooking spray and place the sausage patties on one side of the pan. Bake for 10 minutes.


  • While the sausage is is in the oven, take a mandoline and slice your sweet potatoes very thin.
  • Put the sweet potato slices in a bowl and drizzle with olive oil. Then season with one pinch of Mealfit Anything Goes Seasoning and toss to coat the slices.



  • Beat the eggs, cream, and seasoning well.
  • Add the 1 cup of cheddar cheese and whisk again.


  • When the timer goes off, add the sweet potato slices to the other half of the sheet pan and put it back in the over for 5 minutes.
  • While it’s cooking, spray a 9″ x 11″ baking dish or disposable half pan with cooking spray.
  • Take out the sausage, place in the dish or pan, and mash with a fork.
  • Place half of the sweet potatoes on top of the sausage, pour in your egg mixture, and shake the pan a little to settle it.


  • Place the other sweet potatoes on top, then layer the other ½ cup of cheddar cheese on top.
  • Cover in foil and bake for 15 minutes.
  • When the timer goes off, take it out, remove the foil and bake for 5 more minutes.
  • Let cool and enjoy!!


You can also get this breakfast casserole at Mealfit in Cookeville, TN – so come by and pick one up!

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Coconut Energy Bites

Coconut Energy Bites



Author: Melissa Griffiths



  • 1 cup shredded coconut (I like this brand of unsweetened shredded coconut)

  • ½ cup dates

  • ½ cup cashews

  • ½ cup almonds

  • 2 tablespoons melted coconut oil

  • ½ teaspoon pure vanilla extract

  • pinch of sea salt

  • Additional shredded coconut for rolling


  1. Add all of the ingredients to the bowl of your food processor and blend until the nuts are well chopped and a thick “dough” starts to form, about 3-5 minutes of processing. If the ingredients are chopped into super small pieces but the dough isn’t coming together, try adding a teaspoon of water at a time (up to a tablespoon or two) to encourage everything to come together.

  2. When the ingredients are well incorporated, remove the blade from the food processor. Take 1 large tablespoon of the “dough” and roll it into a ball in between your hands. Roll the ball in additional shredded coconut. Repeat with remaining dough. I keep the balls in the fridge for up to a month or in the freezer much longer.

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MealFit vs. Zaxby Salads

MealFit Salads in Cookeville, TN is the best option for lunch when it comes to nutrition and taste. Not to mention it’s about as quick as going to a drive in.



Watch our video. 


We know a lot of you like to grab salads, because you assume all are “healthy” at fast food joints. I mean they look it, so of course they have to be. Also, you don’t really pay attention to the price, or what you get because it is quick. Plus, if it’s healthy we automatically think it’s suppose to be priced high. Have you ever stopped to think about the salad that fast food places serve you though? What really goes in them? 


A lot of people like to order the salad because they want to “eat light” .However, you have to be careful, because the salad you just ordered could be around 1,700 calories or more. It is also probably loaded with tons of preservatives, sodium, sugar, and harmful chemicals depending on what is on it. To be honest no lettuce looks that good when, it’s that old unless.These days, many fast-food chains offer salads. But that doesn’t mean you could name much of what goes into one. How about propylene glycol? Many chains dust their salads with that chemical to keep the leaves crisp. It’s considered safe for consumption — and can also be found in antifreeze and sexual lubricants.

Yup, not kidding. Salads are total fat (and sugar) traps! Dressings can be bursting with calories, and then to top it off, the cheese, candied nuts, dried fruit, whatever else that may seem like a “light choice” is actually setting you back more than you would think!



Chemicals we normally associate with cleaning are purposefully put into fast-food meat. Why? Compounds like ammonium hydroxide can damage e. coli and other organisms. They also lower the acidity of meats and other foods, making it difficult for pathogens to survive. Is the practice safe? The USDA says yes. Does the idea of eating chemically washed meat in your salad sound good? 

MEALFIT SALADS- Where healthy means tasty!

At MealFit Salads, our salad is fresh daily. We are known for having healthy paleo, gluten free, dairy free, low carb, low sodium, and made from scratch options on our salads. 


How It works!

  • Come in and get your to go container.

  • Make your salad as large or as small as you would like.

  • Make your way to the counter and weigh your salad.

  • Grab a Free bottled water if you are Tennessee Tech Student our staff member.

  • Also, free fruit for kids!


Here Are Some Highlights!

  • Smoked chicken! (We smoke it right here)

  • Real Bacon.

  • 5 made from scratch dressings.

  • Mealfit famous Broccoli Salad

  • Homemade chicken salad that is made from a 3 ingredient made from scratch mayo.

  • Salad of the week. A new salad every week that has new items on the salad bar without getting rid of our classic items.

  • 4 Different kinds of fresh healthy salad greens.

  • In house made croutons.

  • Seasonal fresh cut fruits.


We hope to see you soon at MealFit Salads.

We are centrally located in the heart of Cookeville Tennessee.

102 N Cedar Cookeville TN 38501

Hours of operation are
Tuesday – Friday 11am-2pm


Try it out, and enjoy!

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How To Make Grain Free and Gluten Free Bread

We can never seem to get around going without some kind of bread, but we have news for you. We have finally developed a bread that is grain free, gluten free, healthy, and it taste great. This recipe will show you how to make gluten free and grain free bread. We hope you try it out.

Gluten and Grain Free Bread

Plantain Sandwich Bread (Gluten Free, Grain Free)


  • 2 Large green plantains (2 pounds total)
    -Peel and chop
    -Add them to the food processor and spin.plantain bread
  • 4 Tablespoons avocado oil
  • 2 Eggs
  • 1 Teaspoon lemon juice
  • 1 Tablespoon honey
  • 1 Teaspoon baking soda
  • Chicken Breast
  • Tomato
  • Mayonnaise
  • Mixed Greens
  • Salt and Pepper



  • Put in food processor until it makes a batter
  • Spray your waffle iron until with coconut oil
  • Take a 1/3 c Measuring cup and pour in batter
  • Let cook 5-7 min (Depending on your iron)
  • Slice a homegrown tomato
  • Thinly slice some cooked chicken breast
  • Add some mayo to your “bread”
  • Add the tomato
  • Add some salt and pepper
  • Add some spring mix
  • Add your chicken

    Top with the bread, slice and enjoy!!


Yes! It’s as good as it looks! Get healthy with this healthy recipe. Try it and let us know what you think.

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Grain Free Gluten Free bread

Celiac  Disease

Whole 30

7 Easy and Healthy Back To School Snacks

7 Healthy Back To School Snacks You Can Buy


As the parent who does most of the grocery shopping and the one who creates the menu every week for MealFit and for our own home I am always the one creating the grocery list and it is always changing. We believe in feeding our kids a variety of different things so they will experience different tastes and expose their pallet to new flavors and seasonings.


Snacks, however, is a different deal. I get asked all the time, actually every week,


“What is a good snack to feed my kids that is healthy?” 



I want to have something for them that they can literally grab and get that I know is not bad for them. Even though the menu and grocery list are constantly changing from week to week there are several mainstays that we get every week at the grocery store and they mostly revolve around snacks.



#1 Hand Fruit 

What is that? It is any fruit that the kids can go by the fridge and grab and eat. We gauge how much they are eating and we try to get the lower sugar fruits such as strawberries, black berries, grapes, & raspberries. We also get Cuties and bananas, Yes, I know bananas have a lot of sugar, but we monitor how many they have.



#2 Cheese Stick 

Some people avoid dairy, we avoid milk but not cheese. This is a good source of protein and fat, which seems to be hard to find with kids snacks. We try to stay away from the low fat kind. Cheese sticks are even better when your kids are old enough to open them themselves and great to carry and pack in a lunch as well.



#3 Nut butter (Peanut, Almond, Sun Butter) 

We are peanut butter people, (Jif natural).  Some people have peanut allergies so they have to get almond butter or even sun butter. They give sun butter at Johnna’s (my 6 year old) school because it is the safest when it comes to the allergy stuff..  Sun butter (comes from sunflower seeds) is one that I do not like. My daughter likes it though and that’s what matters.



#4 Eggs 

Our family of 4 goes through almost 5 dozen eggs a week. With breakfast and snacks we keep Aldi in business. (Anyone in Cookeville who has eggs I will take them). Between the 4 of us we eat 9 every morning.  We also hard-boil them for snacks for the kids. They love to go in and just grab one and eat it.  I used to hard boil them, take out the yolk and add peanut butter to them and crush them.


#5 Greek Yogurt 

The good thing about this snack is it is another good source of fat and protein. The only bad thing about this is they are higher in sugar. We like the Chobani brand because it has the least amount of sugar that we can find. Kids can get in the fridge and rip it open and go. Another good thing to do with this is to freeze it.  Once it is frozen, Throw it in the microwave for 10-12 seconds and you have a “healthier” Popsicle. Our kids like this for dessert.



#6 Emergen-C 

We love this stuff. Our kids drink this everyday at some point either at breakfast or at snack.  We do not do juice (too much sugar) or Kool-aid (again, too much sugar) so this serves as our “Sweet” Treat for the kids. It also has 1000MG of Vitamin C per package so it helps benefit their immune systems especially during the winter months.



#7 Pepperoni

This is the newest addition to our weekly shopping trip. To be honest, I am not sure how we go into the routine of getting this, but when we did we noticed our kids eating more and more of it.  The good qualities are that it has protein and fat.  The bad qualities are that it is not”natural” meat. It is processed and as much as we try to stay away from the processed stuff we are human and we love convenience.


I hope this helps you on your journey to create healthy little ones. I would love to hear what all you are doing with your kids snack time treats.


QUESTION: What is your favorite Kids snack and WHY?


Leave your answers in the comments below.

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Top Five Reasons It Pays To Buy Local Produce

It seems like the hot debate around food, and where to get your food, resides mainly in two camps: Buying organic, or buying non-organic. However, I want to shed light on the other option, the best option there is. You see, this isn’t a cry to, “Buy 100% organic everything!’, nor is it a challenge to purge your home of foods that aren’t organic. The purpose of this post is to show y’all why it pays to buy your produce from your local farmer. You’ll learn the top five reasons you should, as well as some myths surrounding local farmers markets that will be dispelled within the text. Let’s get to the reasons.

1. You Help Stimulate the Local Economy

One of these days I am going to write more about finances and money, and this first reason fits that mold

Flowchart of How Buying Local Works
Flowchart of How Buying Local Works

perfectly. Whenever you turn on the news all you hear about is, “national economy”, but what do all the TV mongors forget? The local economy. The national economy wouldn’t be possible if millions of local economies weren’t running like steamengines. So, what’s the best way to insure that your local economy keeps growing? Buying local! And there isn’t a better way to do that than to support your local farmers. According to, the average salary for a US Farmer is around $33,000. Buying local from local farmers gives the farmer more money to grow his farm, which in return gives them the ability to produce more food for more people in the local economy. Can you begin to see the snowball effect buying local has in terms of a purely economical standpoint? The dividends are huge!

2. Buying Local Helps Save the Environment

Here’s a crazy stat for you: According to, food in America takes an average of 1,500 miles to get to your plate for dinner. 1,500 miles. Just to put it into context for you, 1,500 miles is the equivalent of 26,400 football fields lined up one after another. That’s a lot of travel for your food! That happens every single day across millions of homes in America. But here’s the even crazier part: If you buy local, you are cutting the distance your food travels to your plate by nearly 95%. 95%! Instead of miles, the track becomes single digit miles, even feet from the far to your door. What kind of positive repercussions does this have on the environment?

Reap the Benefits of Buying Local
Reap the Benefits of Buying Local

For starters cutting down on the 1,500 miles it takes food to get to your plate would do amazing things in terms of saving and preserving our fossil fuels. Most of the trucks that deliver food across America use diesel. The less these diesel trucks have to travel, the fewer the pollution emissions they release, thus helping the atmosphere. Another major player in the saving of our environment comes from the use of pesticides and chemical fertilizers on large scale farms.

Pesticides and chemical fertilizers damage and kill produce plants. To make a long story short, this is how they work: Large scale farmers overdose their plants with pesticides to make sure that the bugs die and don’t eat the plants. Yet these pesticides still end up on the food that you and I consume! This in turn creates new produce plants that become resistant to the pesticides and drugs, so farmers have to keep using more and more toxic doses to get the same result. You can begin to see this ugly snowball effect.

Here’s how you can change it: Buy local. Almost all local farmers use organic processes that do not involve pesticides, chemicals, or other growth enhancing agents. Sunshine, water, and good soil is what you will find at these organic, small town farms.

3. Buying Local Means Buying at Peak Season

When you shop at your local supermarket, you can get nearly all types of fruits year round, 365 days, 7 days a week. In the real world of agriculture, this isn’t the case. Strawberries don’t grow in the winter, yet you can still buy them “fresh” in the supermarket. So what gives? This third reason ties into the second reason. The reason you

Buy Fresh, Buy Local!
Buy Fresh, Buy Local!

can buy “fresh” produce year round, regardless of the season, is because you’re buying from farms that are miles and miles and miles away. When you buy local produce, you’re buying what’s in season; the produce’s “prime time”. Instead of using chemical gasses to expedite the ripening process, each piece of produce that you pick from your local farmer is guaranteed to be the freshest that produce will be. When you cut down on the mileage it takes your food to get to your plate, you don’t have to chemically ripen the food, let nature do it. Trust me, use your gut test on this reason. Food just tastes better when you buy from a local farmer. It just does.

4. Ensure Humane Animal Treatment

If you’re reading this and you haven’t watched the documentary Food Inc., I would be totally fine with you exiting this blog post to go on Netflix and watch it right now. Once you see what the giant food companies (such as Perdue Farms, etc.) do with their animals and how they treat them, you will be a) appauled, and b) may consider going vegan for a week or two. The second one is a stretch, cause I would never give up bacon … Anyways, when you buy from a local farmer, this can also include meats. Buying local means that the farmer most likely cares for each and every one of his livestock. To the local farmer, a cow isn’t a serial number with an expiration date. To them it’s a gift, a living being that has lived out its life and at the end, is being used to provide for families and loved ones. When you buy your meats from supermarkets, you’re buying from companies that treat their animals like serial numbers. Buying local has a tremendous impact on the quality of life that cow or that chicken had that you’re eating. Who knew that buying from a local farmer could have such philanthropic positive consequences?

5. You Just Feel Good About Yourself

This last reason is a very simple one. When you buy from a local farmer, you just feel better about the decision you made. It’s a combination of putting a face to the food that you bought. It’s a feeling of knowing exactly where

Farmer's Market Word Bubble
Farmer’s Market Word Bubble

your food comes from, and knowing that your food was treated with respect and cared for, not just processed like a commodity on a factory line.

At the end of the day, only you can decide whom you buy from. I’m not telling you to buy every single item of food from your local farmer. What I am telling you is to try it out. If nothing else, start by buying your vegetables from your farmer, and then progress to your meats. You’ll find that there are local farmers all around you with a quick Google search. Give it a try.

In The Comments Below, What Does It Mean To You To Buy Local?

How to make “UNSCARED” Coffee

I get questions all the time about what I have in the morning if I am going to an early workout.

Its called “Unscared” Coffee. It is like Bulletproof coffee only better.
It is an amazing source of energy that helps with recovery long before the workout ends.
We take

  • 2 tbsp Coconut Oil (Medium Chain Triglyceride i.e. Good Fat )
  • 1 1/2tbsp Grass Fed Butter (another Medium Chain Triglyceride)
  • 20 oz Black Coffee
  • 1 1/2 – 2 scoops of 3FU3L

3FU3L is the absolute best endurance and recovery supplement on the market rt now. Grass Fed Whey Protein, Fat derived from Coconut milk and a ThermiCarb that has an amazingly low glycemic index. This is the most efficient and pure form or energy and recovery out there.


This product was developed because of the desire to have a quick supplement that was not full of non essential fillers.

When I tell people that I put butter and oil they look at me funny and then ask me how to make it.

So, instead of trying to explain it we did a quick 2 min Video on how to make Unscared Coffee


If you would like to try 3FU3L use the code 3FCOX and get a discount when ordering.