Tag Archives: bacon

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.

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Lockert Roasted Veggies


This is by far the most popular dish I make. There is someone that requests this every week. It has all the veggies our family loves. This idea came from a friend of mine, Jake Lockert.

It has morphed over the years and this is the combination we feel like is the best. You can use any combo of veggies you want.

You will need:

8 Slices of Bacon
3 Sweet Potatoes
2 Beets
1 lb of Broccoli Florets
2 Squash
2 Zucchini
1 Tbsp of Garlic Salt
1 Tbsp Garlic and Sriracha Seasoning
1 tsp of Salt
1½ tsp Pepper
¼ cup of Olive Oil

Begin by pre-heating your oven to 450º.
Cover a sheet pan with aluminum foil and place half of the bacon on the foil so that you cover as much of the pan as possible. Then, put this in the oven for about 7-8 minutes while you cut up the veggies.

Chop up the sweet potatoes, beets, broccoli, squash, or any other vegetables you prefer
cut up veggies

Place all cut veggies into a bowl

Season liberally with garlic salt, Garlic Sriracha, salt, and pepper.

Cover the bowl with a lid and shake to mix

Pour olive oil onto the veggies while they are still in the bowl

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Now pour the veggies on top of the half-cooked bacon

add veggies

Place the other half of bacon on top of the veggies in rows
top bacon raw

Bake at 450º for 20-25 min or until the top layer of bacon is crisp
top bacon


8 Slices of Bacon
3 Sweet Potatoes
2 Beets
1 lb of Broccoli Florets
2 Squash
2 Zucchini
1 Tbsp of Garlic Salt
1 Tbsp Garlic and Sriracha Seasoning
1 tsp of Salt
1½ tsp Pepper
¼ cup of Olive Oil


Preheat oven to 450º
Cover a sheet pan with aluminum foil
Place half of the bacon on the aluminum foil so that you cover as much of the pan as possible
Put in oven while you cut up veggies – about 7-8 minutes
Cut up all the veggies and place in a bowl
Season liberally with garlic salt, Garlic Sriracha, salt, and pepper
Place lid on bowl and shake to mix together
Pour olive oil on the veggies
Place all the veggies on top of the ½ cooked bacon
Place the other half of the bacon on top of the veggies in rows
Bake at 450º for 20-25 min or until the top layer of bacon is crisp

We hope you and your family enjoy this dish as much as we do! Comment below to let us know!

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Do Processed Meats Cause Cancer?

Deli Meats Have Added Nitrates
Deli Meats Have Added Nitrates

If you haven’t already heard, the most recent study conducted by the WHO Administration has found a link between processed red meats and cancer.

Conclusions like this were bound to make national headlines, with various news outlets and independent food blogs calling for the end of processed meats, as well as the exorcism of all meats in a family fridge. However, are these claims something we should really be scared about? Are these claims worthy enough for us to throw away all the red meat we bought for the upcoming weekend’s NFL games? I don’t think so, and here’s why.

1. There is a link, but it is very small and very minuscule. 

The WHO can say, “there is a link between processed meats and cancer” even if there is the slightest hint of a connection. And that’s what they did. The connection that has been made between processed red meats and its cancer-causing effects are real, but they are very small. Compare cigarette smoking for instance. Smoking a cigarette raises your risk of lung cancer by 2,500%. That’s significant.

Now, compare that to processed red meats, in which a diet (of too much) processed red

Moderation is King
Moderation is King

meats can increase the risk of colorectal cancer by 18%. Now, don’t get me wrong, 18% is still 18% too high in terms of risking your life, but what are the important takeaways?

2. Moderation is KING!

Moderation is not just key, it’s KING.

Eating everything in moderation is the secret to sustaining balance not only in your diet, but also in your body. So does processed red meat cause an increase in the risk of cancer? Yes, but only if you’re consuming too much of it to begin with. If you’re having bacon with every single meal (which, honestly, doesn’t sound like a terrible idea), then yes, your risk of cancer will rise, simply due to the fact that you are placing a greater proportion of that substance in your body. The same goes for fruit. The more fruit you put into your body, the greater your odds are for developing a higher blood sugar level, simply because more fruit equals more sugar.

3. Don’t Let This Frighten You

How dangerous are processed meats?
How dangerous are processed meats?

The real enemy here, in terms of processed meats, are added nitrates. Added nitrates are what is used in processed deli meats to preserve the shelf life of said product. So in actuality, it isn’t the meat itself that is the main culprit, it’s the nitrates. What do nitrates to do the body? It’s simple. Physiologically, once nitrates enter your bloodstream, they begin to morph some of your cells into different cells, some of these cells can be morphed into cancer cells. It’s that easy and dangerous. Try a week of FREE Meal Planning on us!

So, next time you see a headline reading, “BACON TAKES 10 YEARS OFF YOUR LIFE!”, stay calm and do your research, you may find that the article you’re reading is just a bunch of click bait.

Enjoy your beef, enjoy your red meats, eat in moderation, and stay away from added nitrates!

QUESTION: Are the recent findings about processed meat going to hinder your consumption of these meats? If yes, let me know your specific reasons in the comments.

7 Layer Salad Recipe


This 7 layer Salad is a spin off of the 7 layer dip that so many people take to parties.

We did this for our MealFit READY clients one week and they loved it.

Contents of salad
• 1 head of iceberg lettuce, shredded or sliced
• 16 ounce bag of small sweet peas, frozen
• ½ purple onion, diced
• 3 hardboiled eggs, chopped
• 4 slices of bacon, cooked and cut into pieces.
• ½ C Cheddar Cheese
chopped IB lettuce


5 chopped onion


chopped bacon

• ½ cup mayonnaise (Combine the rest to make the dressing)
• 2 tbsp White wine Vinegar
• ½ tsp Garlic Salt
• ½ tsp salt

• Layer each of the following into dish in the following order:
o 1/2 of the lettuce,
o peas,
o onion,
o egg,
o bacon,
o remaining lettuce,
o mayonnaise dressing,
o and top with cheddar cheese


• Wrap really well with plastic wrap; refrigerate for 24 hours. Refrigeration for 24 hours is not necessary. But it helps.

Gives an awesome appearance when you serve it in a glass dish.

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Chicken and Veggie Roll-Ups

Here is another instant hit with MealFit READY! Here is your chance to try this great dish at home. You are sure to impress with this delicious meal your family and friends will love!



  • 4 Boneless Skinless chicken thighs
  • 4 carrots cut into strips
  • 3 zucchini cut into strips
  • 3 tbsp olive oil
  • 1/2 tsp sea salt
  • palm full of fresh minced rosemary
  • crushed black pepper to taste
  • 4 slices of bacon
  • 1/2 cup chicken broth




  • Preheat oven to 350 degrees.
  • With a kitchen mallet, flatten the chicken thighs between two pieces of waxed paper.
  • Toss the sliced carrots and zucchini with the olive oil, salt, pepper, and fresh rosemary.
  • Sauté for 3 min in a hot skillet with some olive oil
  • Place 2 zucchini and 2 carrot slices in the middle of the flattened chicken thighs, roll tightly, wrap with a piece of bacon, and secure with a toothpick.
  • Place chicken in a baking dish and pour the chicken broth over the    chicken roll-ups.
  • Bake for 35 minutes or until chicken is tender and no longer pink in the middle.
  • Whatever veggies you don’t use in the roll ups, use as your side dish.

Be sure to check out the awesome sauce that is great paired with this dish!

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Best Super Bowl / Party food EVER “Chicks N’ a Blanket”

This is an amazing Super Bowl / Party / Gathering / any day that ends in Y food.

Everyone Loves Chicken.
Every sane person loves bacon and the combo of sweet and salty we have here is pretty ridiculous.

Hope you enjoy. Please post a pic and tag us in social media or shoot us a comment below.

• 2 lbs pounds skinless boneless chicken thighs cut into 1 inch pieces
• 1 pound bacon
• ⅔ cup brown sugar
• 2 Tbsp chili powder
• ½ tsp cumin

1. Preheat oven to 350. In a large mixing bowl, combine ⅔ cup brown sugar, 2 Tbsp chili powder and ½ tsp cumin. Mix well.
2. Clean and trim the chicken. Cut into approx. 1 inch pieces.
3. Cut the bacon in half, roll around the chicken pieces and secure with a tooth pick.
4. Put tin foil on a baking sheet and grease with butter or olive oil
5. Roll the pieces in the brown sugar mixture..
6. Bake About 35 minutes.
7. Send thank you email to Thomas@mealfit.co

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Bacon and Egg Burger on Mixed Greens

Bacon and Egg Burger on Mixed Greens is always a hit. I love it when you take your fork and cut through the egg and then the burger and the yolk runs all over the burger.

Amazing Bacon Wrapped Burgers with some interesting ingredients. Trust me. You’ll love it. Makes me smile. Got a video on how we constructed the burgers.

Prep Time: 22-25 min

Serves: 5


  • 2 lbs. ground beef
  • 1 red onion, roughly chopped
  • 2 cloves garlic
  • 1/2 c. green olives with pimentos
  • 1 jalapeno, seeded and roughly chopped (optional)
  • 1/2 tsp. red pepper flakes
  • 1 egg, slightly beaten, plus 6 more for topping
  • 6 slices of bacon
  • Guacamole
  • Salsa
  • Mixed salad greens


  • Preheat grill to medium high.
  • Place onion, garlic, olives, & jalapeno, in food processor and pulse until finely chopped but not pureed.
  • In a large bowl, add beef, onion mixture, red pepper flakes, and egg. Use your hands to thoroughly combine.
  • Form mixture into 6 patties.
  • Wrap one slice of bacon around a burger, overlapping ends about 1 inch. Trim excess bacon and reserve for another use. Repeat with remaining burgers.
  • Grill for 4-5 minutes on each side, or until bacon is cooked through.
  • While burgers are cooking, fry or poach eggs.
  • To serve, place mixed greens on each plate. Top with burger, egg, guacamole, and salsa.

Post your questions or comments below.

Bacon, Eggs and Asparagus….MealFit Style

Bacon, Eggs and Asparagus

So, when I was a kid and we had breakfast at night we thought it was so cool. Not sure why, but we did. So we did it at our house and yes the kids were JACKED! Kids loved the way the eggs were cooked.
This is super easy. Hope you enjoy.

Prep Time: 8-10 min

Serves: 4

• 8 slices bacon
• 2 bunches of asparagus (bottom ½ inch trimmed)
• ¼ tsp. ground thyme
• Salt, to taste
• Pepper, to taste
• 8 large eggs

• Preheat oven to 475 degrees F.
• In 18 inch by 12 inch rimmed pan, arrange bacon slices in single layer, Roast 8 to 9 minutes or until browned and crisp. Transfer to paper-towel-lined plate; set aside.
• Add asparagus to pan in single layer. Roll in bacon fat until evenly coated. Arrange in tight single layer, with bottoms of spears touching one long side of pan. Sprinkle thyme and 1/4 teaspoon of pepper on asparagus. Roast 8 to 10 minutes or until asparagus spears are tender and browned.
• Carefully crack eggs, without breaking yolks, directly onto asparagus spears, staggering if necessary and spacing 1/4 inch apart.
• Carefully return pan to oven. Roast 5 to 6 minutes or until whites are just set and yolks are still runny. Sprinkle 1/8 tsp. salt and 1/8 tsp. freshly ground black pepper on eggs.
• To serve, use wide spatula to transfer to serving plates.

Some wait time but hardly any prep.

Post a comment and let me know what you think.

Howard Taco Bowl

This is an amazing recipe that was created by one of my best friends Chris Howard. Chris it the guy that has Hashimoto’s and is totally changing his life by altering his diet and lifestyle with MealFit. Since starting with MealFit, Chris has lost 61 lbs and is felling better and sleeping better than he has in 10 years. If you want to check out the video series on Chris you can view them on this blog by clicking HERE

Anyway, here is one of the recipes he came up with and it s a favorite here in Cookeville.
Hope you enjoy

• 3 lbs. ground beef
• 1 lb. bacon
• 1 yellow onion
• 3 peppers (yellow, green, orange)
• 1 jalapeno (optional)
• 1 pkg. of taco seasoning
• 1 pkg. ranch mix
• 4 sweet potatoes
• Olive oil
• 1 tsp. salt
• 1 tsp. garlic salt
• 2-3 avocados

• Preheat oven to 450.
• Cut up bacon into pieces & fry.
• Dice all the veggies (shred in food processor if you have one).
• When the bacon is almost done, add the veggies in the pan with the bacon while browning beef in a separate pan.
• Add taco seasoning and ranch mix to ground beef.
• Add bacon and veggies to the ground beef, stir and cover for 5-10 min or so.
• Cut up potatoes into chunks and put in a bowl with a top.
• Drizzle with olive oil and season with salt and garlic salt.
• Put the top on the bowl and shake to coat.
• Throw potatoes on a cookie sheet and bake for about 15-18 min.
• Layer potatoes in a bowl them plop some of your meat mixture on top.
• Garnish with ¼ or ½ an avocado for each serving.


Send us your feedback by commenting below.

Have Fit Day!

TOP 6 MealFit Foods

So I get the question all the time “What foods do I need to be eating to get FIT?”
That is a great question, but in order to get “Fit” that is not the question you need to be asking. The better question is: “What foods do I need to avoid in order to get “Fit?”

To be totally honest with you people don’t want to hear that. People want to know what they ADD not what they can take away. Our society is one that wants to BUY something in order to get results. The most important thing you can do is to take away the things that are making you obese, out of shape, or just maybe a little soft.

Avoid these.
In a Nut Shell the things you need to avoid are things that are WHITE.

If it is White, it is a good idea to avoid it.

-SUGAR (and with this comes the things that have Sugar in them)
-White Potatoes
-All GRAINS (yes…. even whole wheat)

Now, there are plenty of other things on the avoid list but this is a good place to start.
Stay away from these things and you will be on your way.

Here is a list of things that once you avoid the above, you can eat that will help on your journey to your physical goals. Weather that’s to be the next CrossFit Games Champ, Fitness Model, or you just want to look good, these things when eaten in conjunction with an consistent exercise routine will have you on your way.

Eat this stuff.

1) Bacon– This amazingly diverse food is looked down upon in a lot of fitness circles, especially ones that focus on weight loss. Bacon is a food that has protein and fat, both of which are key macronutrients. Bacon can be used as a main dish or a garnish. Really anything, it is probably my favorite food.

2) Sweet Potatoes– this is one of the best carbs on the planet. It is a low glycemic carb so it does not spike your insulin. It gives you a slow release of energy and can be eaten a million different ways. They contain vitamin D, which is critical for immune system and overall health. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

3) Beef– Beef got a bad wrap back when the government told us that we needed to adhere to a LOW FAT diet. Yes, beef has fat, but the thing is, fat is not bad. We need fat in our diet, especially if you are avoiding the above foods and going with a lower carb lifestyle. It is also loaded with zinc. You need zinc from foods because it helps build muscle mass, strengthens your immune system and helps promote a healthy brain. The average person needs 15 mg of zinc each day. A 3-oz. portion of lean ground beef contains 5.5 mg of zinc, and a serving of sirloin steak supplies 6.2 mg. Beef is also loaded with protein. The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Muscle mass is essential because it gives you the ability to be physically active, but it also produces enzymes and hormones that help prevent illness. Protein has also been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal. BEEF….You need to eat it.

4) Broccoli– Ok, so I probably lost some of you ther, but hang with me. Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Broccoli has multiple ingredients that have been proven to be anti-inflammatory agents. Here is a list of a few if you want to do more research. (Sulforaphane, Kaempferol and Isothiocyanates)

5) Eggs– Eggs are a very good source of inexpensive, high quality protein. Eggs are considered by many the most perfect food on the planet. More than half the protein of an egg is found in the egg white. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat than the white part. They are the source of cholesterol, fat soluble vitamins A, D, E and K. Eggs are regarded as a ‘complete’ source of protein as they contain all eight essential amino acids; the ones we cannot synthesize in our bodies and must obtain from our diet.

6) Avocados– Labeled the “Worlds Healthiest Food” Avocados comes from a tree and is loaded with many health benefits. The monounsaturated (Good) Fat in Avocados can reverse insulin resistance, which can help regulate blood sugar levels. They also contain Soluble fiber which keep steady blood sugar levels. Perhaps the biggest health benefit of the Avocado is that by adding to certain foods, you can improve your absorption of nutrients
One last interesting thing about this super food. Avocados are one of the best natural mouth wash and bad breath remedies. It cleanses the intestine, which is the real cause of a coated tongue and bad breath. Read this fact: over 53 million pounds of Guacamole is eaten every Super Bowl Sunday. That’s a lot of Avocados.

All of this food is in our grocery buggy on a weekly basis, with the exception of the beef because we have a whole cow butchered 2x a year.
They are all diverse and seasoned and cooked in a number of different styles.

Remember take the bad out then put in the good.

Hope this helps.

Any questions email me at thomas@mealfit.co