Category Archives: Chicken

How To Smoke Chickens

This step-by-step recipe is for 8 half chickens or 4 whole chickens.
To see the process in action and follow alongside Thomas, check out our video:

  • Brine
    • Put 2 hand fulls of sea salt in a half gallon bottle. Then fill the bottle up with hot water and stir to dissolve the salt.
    • Put 2 drops of Lemon Essential Oil in the bottle of salt water.
    • Place your raw chicken halves in a cooler or bucket. Use the bucket if you are putting it in the fridge to brine. Use a cooler if you do not have a fridge big enough to fit them in.
    • After you placed your chickens in the cooler or bucket, cover the chickens half way and then pour the salt water mixture over the top, along with 2 cups of white vinegar.
    • Then, cover the rest of the chicken with cold water.
    • If you are using a cooler you need to put in a bag of ice and close.
    • Let the chicken sit in the brine overnight. This helps tenderize the meat and will make it juicer when it’s time to cook it.

  • Rub
    • The next day, pull out your chicken and pat dry.
    • Season the underside of the chicken with Magic Dust. This is one of our rubs that we have created in-house. It’s seriously amazing! It does not have any spice to it, so if you want a little kick, you need to add some cayenne to it. Flip the chickens and season the meat side. No need to rub it in – just let it sit.


  • Plastic Wrap

    • Place the chicken on a sheet pan and wrap the pan with plastic wrap.
    • Place in the cooler for 2-3 hours.
    • OPINION: Some people think chicken should be cooked at room temperature. This means the chicken should be at or close to room temperature before putting on the heat. My thoughts are to experiment. Cooking is all one big experiment anyway! Try it once cold, then try some at room temperature.
    • Let me know what you think.

  • Pecan Wood
    • I use 2 sticks of Pecan or Cherry wood in my smoker. I do not like the intense smoke and flavor of Hickory because it gives chicken a dark color and deep taste. I think it’s fine for beef, but I don’t prefer it for chicken.
    • We take our wood and cut it to 9 inches. We also split it so it is not as thick.
    • We only use 2 pieces because we want the initial smoke on the meat but do not want to smoke the whole 2-3 hours .

  • Cold Cooker
    • After you pull the chicken out of the fridge (or if it’s room temperature), we are ready to load the smoker. I use a Southern Pride Spk 500 Smoker. It’s digital, uses propane to lite the fire, and burns wood for the smoke.
    • I put the meat in a cold smoker because I want as much smoke as possible on the chicken to start. In a cold smoker, the fire will burn and the wood will smoke for the entire time the cooker is getting up to the set temperature.
    • When the temperature reaches 250 degrees, the cooker will shut off until the temperature drops to about 245 degrees, then fire back up.
    • If you are using a charcoal smoker, you may want to get your temperature to 250 degrees and then put the meat on – this will help avoid the extreme high temps you may encounter when trying to get it up to temperature.
    • The smoke will continue to roll on those smokers.
  • 250 Degrees
    • Place the chicken in the smoker bone side down and set your temperature to 250 degrees.
    • Do not open the smoker for 2 ½ hours. Let it roll!
    • If you are using a manual smoker where you have to control it, keep an eye on it. Keep it no higher than 260 degrees.
    • When In doubt, keep it lower than higher.

  • 2 ½ – 3 Hours
    • Go for 2 ½ hours and then check the internal temperature using an internal meat thermometer. Check the temperature in the breast – it should be at least 155 degrees. It will continue to rise even when removed from the heat.
  • Cooler Half Sauce – Half Dry Rub
    • Once you have taken the chicken off the smoker, place them in some butcher paper and drench them in your favorite BBQ sauce. Wrap them in the paper and place in a good cooler – do not open it until you are ready to eat (up to 4-5 hours).
    • This helps the sauce penetrate the meat and make it more tender.
    • If you are making this for a crowd, sauce half of the pieces and leave the other half just the dry rub – everyone has different likes and dislikes.
    • Take it out right when you are ready to serve it. Enjoy!


To see exactly how we did it and to follow alongside Thomas, check out our video:



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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Fiesta Chicken Salad

Fiesta Chicken Salad

Fiesta Chicken Salad Recipe.png

This salad is so good in the summertime. We like to top it with French or ranch dressing. You may also heat the bean and corn mixture, and serve salad with warmed chicken. Hot or cold, it’s delicious!

This salad is perfect for a flavor lover. Whether hot or cold, it’s one of the best salad recipes. Super delicious. We like to top it off with our house Cilantro Lime Dressing Recipe.




Salad Ingredients:


  • Romaine Lettuce
  • Black Beans
  • Cheddar Cheese
  • Red onions
  • Tomatoes
  • Cilantro
  • Chicken
  • Tortilla Strips
  • Add some more topping if you like

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Dressing Ingredients:

  • 2 limes juiced
  • 2/3 c. cilantro
  • 2 garlic cloves
  • 2 tbsp. honey
  • 1/2 c. light olive oil do not use extra virgin
  • 2 tbsp. white vinegar
  • 1 tsp. salt 


  • Place all ingredients for the vinaigrette in a food processor or blender and  blend together until the garlic is well chopped and ingredients have emulsified.
  • Refrigerate

We hope you enjoy, and check out other recipes. 

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Crockpot BBQ Bacon Apple Chicken with Spring Veggies

Here is a recipe that will be a fast favorite at your house. This is a super simple crockpot recipe that will save you tons of time and is packed with flavor.



  • 4 boneless skinless chicken breasts (or thighs)
  • 2 apples, peeled, cored and grated
  • 1 cup BBQ Sauce
  • 8 slices of bacon
  • 1 teaspoon garlic powder 


  • 1 tsp of Butter or Coconut oil
  • 1 small pkg of White mushrooms
  • 1 Clove of garlic
  • 2 Bell peppers seeded and diced
  • 1 Zucchini Diced
  • Juice from ½ a lemon
  • 1 tbsp Sliced Fresh basil
  • ½ tsp Salt
  • ¼ tsp pepper



  • Wrap each piece of chicken in 2 pieces of bacon and place in the bottom of a slow cooker.
  • Mix grated apple and barbecue sauce and pour over the chicken.
  • Cook on low for 6-8 hours or until completely cooked. Can also cook on high for 2-3 hours.
  • Wrap 2 bacon slices around each chicken breast and place in the bottom of a slow cooker. Top with tomato mixture.
  • Turn crockpot on low and cook 6-8 hours.


  • Heat a large Skillet and add the oil or butter when hot
  • Add mushrooms and Garlic and stir until soft, (about 5-6 min)
  • Add pepper and zucchini and cook until veggies are slightly soft.
  • Remove from heat and add lemon juice, basil, salt and pepper. Toss and serve.

Please let us know how much you love this dish by sharing your photos on social media… Don’t forget to tag us #mealfit @mealfit


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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

Homemade Pesto

Homemade pesto is 1,000 times better than the store bought stuff. Check out the MealFit recipe for homemade Pesto below. Every one loved this at MealFit ready, and it is best Pesto you will ever eat. Now you can make it at home for your family! Here is a simple recipe. Note that pesto is always made to taste, based on the ingredients at hand. So adjust the ingredients to your taste.You may add cheese and peppers to the top for garnishment, like the one below.



  • ¾ c. FRESH Basil
  • 3 tbsp of Pine Nuts
  • 1 Garlic Clove
  • ¾ tsp Lemon juice
  • ¼ tsp salt
  • 3 tbsp Olive Oil


  • Combine all ingredients except the olive oil in a food processor
  • When combined, slowly add in Olive Oil.
  • Enjoy!

Please let us know how much you love this pesto by commenting below and share the pictures of your dishes with us on social media… be sure to tag us #mealfit and @mealfit

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Smoked Honey Lemon Lime Chicken Wings

Get ready because these wings are about to blow your taste buds with flavor. You don’t believe me? You have heard it before? Well, you never have had things wings. The best flavor and everything we love about finger lickin’ good sauces and wings. We got honey, we got smoked, we got lemon, we got lime, and we GOT CHICKEN WINGS.

Honey Lemon Lime

It’s always a right time for chicken wings, and today is National Chicken Wing Day! Summertime is here, and it’s the perfect time and weekend to cook this simple chicken wing recipe. Oh, and did I mention it’s also a healthy chicken wing recipe?  This recipe has it all, and I will walk you thru each step of this DIY wing sauce with awesome pics.

Make your grocery list now, and get on it.


Essential Oil Smoked Honey Lemon Lime Chicken Wings


Zest of 2 limes

1 lime, juiced

2–3 drops  Lemongrass essential oil (Buy this here by clicking the Link)

¼ cup honey

4 cloves of garlic; smashed, skins removed

2 tablespoons soy sauce

¼ teaspoon Tabasco sauce

4 pounds (about 24) chicken wings; washed and patted dry

Coarse salt



  1. Combine lime zest, lime juice, Ameo Lemongrass essential oil, honey, garlic, soy sauce, and Tabasco sauce in a large bowl.


  2. Add chicken wings and toss to combine. Cover with plastic wrap and refrigerate, stirring occasionally, for at least 3 and up to 8 hours.


  3. SMOKER METHOD: Set Temp in the smoker to 245 and let smoke for 1 hour.
  4. You can flip them at 30 min. If you flip them let them go a total of 70 min.

  5. OVEN METHOD: Preheat oven to 450 degrees Fahrenheit. Line 2 baking sheets with aluminum foil, then place racks on baking sheets.

  6. Remove wings from marinade and place on racks, reserving marinade. Brush wings with marinade and sprinkle with salt.

  7. Bake 15 minutes. Remove from oven. Baste both sides with reserved marinade. Return to oven and roast until cooked through (20 to 25 minutes).


    Wings 2

mealfit logoHappy National Chicken Wing Day!

Low Carb Nachos!

MealFit Bell Pepper Nachos


Nachos are an wonderful party food, and some people eat them as a meal. The only problem with nachos is the chips are super high in carbs.


So we have come up with a Wonderful LOW CARB Nacho Recipe. It’s an easy low carb recipe to help you on your weight-loss journey, or even let you have that comfort food feeling without all the carbs. 

Low Carb Nachos.png



  • 3 Boneless Skinless Chicken Thighs
  • 5 Bell peppers (Multi-Color because it looks better.)
  • 2 pinches of Salt and pepper mix
  • ½ an onion
  • Olive oil Spray
  • 1tsp Chili powder
  • 1tsp of Cumin
  • ¼ Cup of salsa
  • Cheese to top the peppers



  • 1 Boneless Skinless Chicken Thigh
  • Seasoned with 2 pinches of Salt and pepper mix
  • Sear chicken on both sides and bake on 375 for 13-15 min
  • While the chicken is cooking….. Chop ½ an onion
  • Sauté onions until soft.
  • Cut the tops off the bell pepper and pull out the middle
  • Cut the pepper in 3 or 4 sections depending on how big the pepper is.
  • Place Peppers on Baking pan
  • Spray with Olive oil
  • 2 Pinches of Salt and pepper mix
  • Bake 0n 375 for 6 min. 
  • Let chicken rest then dice
  • Add onions to the diced chicken
  • Add 1 tsp Chili powder
  • 1 tsp of Cumin
  • ¼ Cup of salsa
  • Mix good
  • Add your chicken mixture to the inside of the peppers
  • Add some cheese on top
  • Bake on 375 until cheese is melted .




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Herb Roasted MealFit Chicken

This is an easy dish.

Hope you enjoy.


½ C Grass Fed Butter
1 tbsp Garlic
2 tbsp of chopped oregano
2 tbsp chopped parsley
2 tbsp chopped chives
1 tsp Lemon zest
½ tsp black pepper
1 ½ tsp Salt
3 Boneless Skinless Chicken Thighs

Mix everything except the chicken until well combined

Sear Chicken on both sides it in a oven safe cast iron skillet.

Take your herb crust and place all over the top of the chicken.

Bake on 425 for 13 minutes
Enjoy and Post a pic on Social and tag us.

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6 Slow Cooker Soups You Will Love

Do you find yourself wanting a savory home cooked meal at the end of a long day… only to realize you are to tired or too busy to cook? Well we have the solution to your problem!

Here is a list of chart topping slow cooker soup recipes that are simple to make, taste great, and will save you tons of time. And the best part is that dinner will be ready and waiting when you walk through the door.
(Also, these Slow Cooker liners are a game changer in our home when it comes to clean up)

1. Slow Cooker Cheater Pork Stew by Nom Nom PaleoSlow Cooker Cheater Pork Stew by Nom Nom Paleo

This is a great hearty stew that goes together quickly. We bet your whole family will love this one! Get the recipe here.

2. Slow Cooker Chicken Noodle Soup by Cooking Classy

Chicken Noodle by Cooking Classy

This is a great comfort food that is wonderful for everyday and even better with you are under the weather. Get the recipe here. If you are watching your carbs, learn to make zucchini noodles here. 


3. Slow Cooker Cioppino by The Seasoned Mom

Cioppino by the seasoned mom

This is an easy, family-friendly slow cooker seafood soup that is full of lean protein, nutritious vegetables, and fresh Italian flavors. It’s a one-pot meal that the entire family will love! Get the recipe here.


4. Chicken Tortilla Soup by Back to Her Roots

Totilla Soup by Back to her roots

Are you looking to throw a little spice into your life? This flavor packed tortilla soup will absolutely hit the spot! We bet you will go for seconds! Get the recipe here.


5. Beef Enchilada Soup by The Weary Chef

enchilada-soup by the weary chef

Craving enchiladas for dinner? This is the easiest way to enjoy beef enchiladas with the whole family! Get the recipe here.


6. Chicken Tikka Masala by The Roasted Root

chicken_tikka_masala by the roasted root

This is a twist on a classic Indian dish of tender chicken lavished in creamy tomato Indian-spiced sauce. Give this one a shot and you will not be disappointed! Get the recipe here.



Cheeseburger Soup by Creme de la Crumb

Cheese Burger Soup by Creme de la Crumb

Now if you are strict Paleo, Zone, or Whole30, this may not be one for your… but we are sure you know someone who would love it! Get the recipe here.

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