Tag Archives: eggs

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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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.

ALSO, if you subscribe to our blog, you can get these cool recipes before everyone else.

7 Things Every Mom Should Buy Weekly

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.
cheese stick

#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.


nut butter

#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.


emergen c

#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.


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.

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