Tag Archives: Meal planning

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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MealFit Sushi

Classic Asian dish turned American (American)

Lots of fun with this one.

If you need a sushi mat here is a link to get one.


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Serves 6
Prep time 20 minutes

  • 12 slices of Bacon
  • 1 1⁄4 lb. of ground beef
  •  1⁄4 tsp salt
  •  1 tsp Garlic and SRIRACHA 
  • 1⁄4 tsp pepper
  • 6 Cheese Straws
  • BBQ Sauce
  • 1 container of fried onions 
Fried Rice
  •  1 small bag of pork rinds


  • Roll out Sushi Mat
  • Place 6 slices of bacon on the mat right next to each other.
  • Take your ground beef and season it with you salt, pepper and garlic and Sriracha seasoning and mix with your 
  • Spread half of the meat out on the bacon but leave about an inch at the top of the bacon.
  • Place 2 cheese Straws at the bottom of the ground beef.
  • Using the sushi mat, roll the bacon, beef, and cheese into a “sushi” roll and set aside
  •  Do the same the other bacon and beef.
  • Bake for 25 min on 350 or grill for 25 min on indirect heat.
  • Brush with BBQ sauce
  • Cook for another 5-10 min then brush again with BBQ sauce.
  • Crush onions in a plate and roll “Sushi” into onions.

Sushi roll cut


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Grilled Zucchini

In my line of business, a lot of what we do comes off of trial and error. You spend some time experimenting and see what happens. Sometimes you win, sometimes you lose.

I am always looking at new ways to make food taste good that is not so traditional and at the same time be healthy.

Zucchini is a great vegetable that is low on calories and carbs. It is a versatile food that can be done in many ways.
Today we are going to grill it. We have a simple marinade and simple process that will be easy for you at home.

But 1st lets cut the zucchini into the shape we want. DSC00556 Cut the tops off of each zucchini


Then turn the zucchini on the end and slice it down. The thickness is up to you.
Next we are going to add the zucchini to a bowl.

When you have it in a bowl, you are then going to make your marinade
1/4 C of Olive oil

2 tbsp of White Wine Vinegar

1 tbsp of Garlic and Saracha Seasoning

1 tbsp Badia Complete Seasoning

Whisk it together real good.



Then pour the marinade over the zucchini. Make sure the zucchini gets coated fully.

Place it on the HOT GRILL. You want it to sear the zucchini on the first side.



After it has cooked for about 90 seconds to 2 minutes flip them over.

Once you flip them over, pour the sauce you used as the marinade on top and let it finish cooking for about another minute to 90 seconds.



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Here is the recipe.
3 zucchini
1/4 C of Olive oil
2 tbsp of White Wine Vinegar
1 tbsp Badia Complete Seasoning

Cut the ends off of the zucchini.
Then turn the zucchini on the end and slice it down. The thickness is up to you.
Next we are going to add the zucchini to a bowl.
Whisk it together real good.
Then pour the marinade over the zucchini. Make sure the zucchini gets coated fully.
Place it on the HOT GRILL. You want it to sear the zucchini on the first side.
Once you flip them over, pour the sauce you used as the marinade on top and let it Finish cooking for about another minute to 90 seconds.

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TOP 5 Reasons to Drink Lemon Water

There is a lot of talk these days about the positive effects of Lemon water or fruit infused water, so I decided to dig in and do some research.

Here is the way this article will work. I will give you the researched reasons of why it is good then I will give you my reasons why I personally like it.


homemade lemonade


1. Strengthens Immune System

Our immune system protects our body by combating illness. Weak immune system makes our body susceptible to illness and infections. Warm lemon water has anti-bacterial and anti-viral properties which fight harmful bacteria, fungus, and virus that cause diseases and infections. Its antioxidant property helps eliminate toxins from the body. Lemons are rich in vitamin in vitamin C and potassium, which keep the body running on all cylinders and help the immune system and heart.


Water with lemon and mint in glasses and jug.Healthy drink,detox

2. Clear Skin 

Vitamin C is a key factor for clean healthy skin. It flushes toxins out of the blood so they do not accumulate in pores and hydrates skin cells. Water hydrates the skin, plumping it up and pushing out wrinkles, allowing it to glow the way it was meant to. Antioxidants in lemons, including vitamin C, protect against free radical and solar damage too.

Drinking 64oz+ of water daily is a sure fire way to take years off your looks.


3. Aids Weight Loss:

Lemons contain pectin. This is a fiber that helps reduce cravings and make you feel full. It is a zero calorie drink that you can use to replace high calorie soft drinks and juices.

Big black fitness weight with tape measure and glass of drinking water with lemon isolated on a white background. Healthy lifestyle weight loss concept

Honey and lemon water is a popular and effective remedy for weight loss. This drink has formed a part of several weight loss programs. Both are beneficial for health. To lose weight, take a glass of warm water, add 1 teaspoon honey, squeeze 1 lemon to it and drink it on an empty stomach daily in the morning. It increases the metabolism rate which burns calories fast. Stimulated metabolism uses fat as an energy source, causing you to lose weight. Lemon water with honey also boosts your energy level.

The combination of all these functions goes a long way in promoting healthy weight loss.



4. Aids in digestion

Lemon contains citric acid, which helps stimulate the secretion of gastric juices for digestion and aids in natural bowel movement which flushes out built-up toxins along the way. Lemon water is also a mild diuretic that can help cleanse your urinary tract and kidneys. This can improve blood pressure as well.



5. Alkalizes the body

Lemon creates an alkalizing effect in the body, which helps your body fight diseases. Drinking lemon water before a meal can raise your PH level which supports your body’s natural immune response. In addition, studies prove that more alkalized bodies, are able to lose weight faster.


Now for my reasons.
I went for about 3 weeks and supplemented Lemon water though out my day with about 32-50 oz a day then another 50-80 oz or regular water. Through that time I did lose some weight. Roughy about 5-8 lbs depending on the time of day. Adding that to my daily routine is the only thing I changed.


Great Change up from the normal Water. I love water and the way it taste. Sometimes I like cold water and sometimes I like room temperature water. It all depends on my mood. This was a great change up.

How do I make it?

  • 32 oz Pitcher
  • 3 Lemons
  • Ice
  • Water.
  • Squeeze the lemons in the water. I really don’t care if the seeds are in there. Some people are funny about that. (NOTE: I do not throw in the whole lemon.It gives it a bitter taste, so just squeeze in the juice)
  • Throw in some ice. (Does not matter how much)
  • Fill the rest with water


Do you drink Lemon Water or another kind of fruit infused water?

Tell me about it. If I try it and post it, I will send you a MealFit T-Shirt.


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Purple Haze Sweet Potatos – Side Dish

Side dishes are always the thing, in my opinion that can take a meal from good to great. Side dishes can also take the dish from healthy to un-healthy in the blink of an eye.

The trick is to make that healthy side dish taste as good or better than the un-healthy one. That is what we try to do. Take healthy dishes and make them taste amazing. We love sweet potatoes. I get them from a farmer in McMinnville Tennessee about 45 min from where I live in Cookeville.

Sweet potatoes are a better alternative to white potatoes because of the lower glycemic content and effect they have on the body.

I also love purple onions and goat cheese. So, why not take all the things I love and see what we come up with.

Here you go, I hope you enjoy.

• 1 ½ Large Sweet potatoes cut in thin slices
• Salt and pepper to taste.
• 2 large Purple / Red Onions
• 3 oz Goat Cheese
• 3 tbsp of Heavy Cream
• 3 tbsp Butter

• Preheat the oven to 375.
• Dice the onions, season with salt and pepper and sauté in some olive oil. About 3-4 min
• Warm a pan with the goat cheese and heavy cream and mix until combined. The mixture should be thick. DO NOT BURN
• Peel and Slice the Sweet potatoes thin and layer them on the bottom of a casserole dish.
• Season this layer of the potatoes with Salt and pepper.
• Place 2 small pats of butter on the potatoes
• A thin layer of the cooked onions
• Then drizzle some of the goat cheese mixture on top.
• Another layer of potatoes with salt and pepper
• 2 pats of butter
• thin layer of onions
• goat cheese mixture
• Top with a layer of the potatoes and salt and pepper.
• COVE WITH FOIL and bake about 20 min,
• Take off foil and bake another 5 -7 min.


I would love to see your version of this. Please post on you social media and tag me on the post.

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If it won’t ROT, it’s not real food

Most of my friends here in Cookeville have a garden. We share veggies from one another throughout the growing season. I will borrow squash or peppers, and give tomatoes and so forth in return.

Farming tractor spraying a field


For the first time, I have really noticed the differences in the food bought in the store and the food pulled from my garden.


In this video, I give some examples of what I am talking about.


Throughout my business ventures I have listened to Tai Lopez, an entrepreneur from California. He is a huge proponent of reading, and one of his mentors is Joel Salatin. Salatin is a gregarious farmer from Virginia who owns polyface farms, and he’s a purist when it comes to the food we eat.


He has some amazing insight in his book “Holy Cows and Hog Heaven” that I want to share with you about our food, what we are eating and how it is made.


One of the Statements he makes is:


“If it won’t ROT, it’s not real FOOD.”


how old is that food?

Just as we discussed in the video, food that is from the garden rots a lot quicker than food that is bought from the store. How can you tell if it is real food? Sit it on the counter for a couple of days. If it grows mold and begins to decompose, it’s real food. If it does not, it’s pumped full of chemicals and additives to make it last longer.


There is also something else to look at. What about food that does not rot at all?

Let’s look at some foods that you may have had around your home:

  • Hershey Kisses: You get them at Christmastime but find a little red Kiss with snowflakes on it in August. What do you do? Think you hit the lottery and pop that little dude in your mouth. The crazy thing is that it tastes the same.
  • Granola bars: I know, I know, it’s “healthy.” Has this ever happened to you:

You’re cleaning out your backpack or suitcase and find a Nature’s Valley Granola Bar. The package looks terrible, but it’s not open—so it’s safe, right? Never mind the last time you cleaned this thing out was six months ago. But it tastes just the same.

  • Breakfast cereal: About a month ago I was digging in the pantry for coffee filters and found a box of Cinnamon Toast Crunch. I figured it had been about 4-5 months since we bought it. (Jackie gets on these kicks where she wants cereal. She at 2 bowls and did not pick it back up.) I pulled it out, Jackie got excited and had a bowl, and it tasted amazing. How do I know? Because I had a couple or 10 bites. The stuff is indestructible. Cereal makers put what they call a “varnish” on top to keep it from getting soggy too quickly in the milk. They also put “varnish” on tables to make them last forever. See my point?


Most unprocessed food needs to be refrigerated or frozen. The exception to this rule is nuts, which will even go bad if they are out of their shell for long enough.


Food should be living; something happens when industrial food processors get their hands on things. Compare the rotting speed of real potatoes to potato chips. There’s no comparison—the chips can be left on shelves for months.


I say all this to bring things to light that we need to know and understand. We need to get back to the way things were when out grandparents grew up. Buy our food from local people and local vendors so that we can quit consuming all the processed chemicals that are put on and into our food.

I also write this article to hold myself accountable. I am as guilty as the next guy about running to Wal-Mart and getting food. Now, I’m not telling you to boycott Wal-Mart. I love that place, but if you can get your food from a local vendor, do it, even if it is a touch more expensive. The problem with buying local and fresh is that it is less convenient and a little more expensive. But here’s the thing: if you are reading this, you probably have a Wi-Fi connection and are either on a computer, tablet or smartphone. You can afford to pay a little extra for local food that not only supports your local community but also is better for your health and the health of your family, mainly your kids.



Set a small dollar amount this week ($20) and buy that amount from the local farmers’ market instead of Kroger or Wal- Mart. As the weeks go on, increase that amount.

Nutrition Facts on all of the MealFit Plans

The people have spoken and we have delivered. Many of you have asked about including the Nutrition Facts on the plans so you can track your food.

In all of our original plans we now include:

  • Serving size
  • Calories
  • Fat
  • Carbohydrates
  • Protein

Our goal at MealFit is to make your life easier.

Here is a short video to explain.

QUESTION: Do you track your food?

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Why Does Organic Matter?

I have not been shy about the fact that for a long time, the thought of Organic and non organic foods has never really concerned me. Here are some of the reasons why.

The Negatives of buying organic foods.

  1. Expense- It is usually at least double the cost of non-organic food.
  2. Size- The product you buy is usually smaller. So, not only are you paying more, but you are getting less.
  3. Goes bad quicker- Most of the time the items that I have bought that have been Organic  (Mostly referring to produce) go bad quicker than traditional foods.
  4. Hard to find- The organic age is fairly new and finding the products you want is not always the easiest thing to do.


When you add all of these things together it is hard to spend the extra money that you may or may not have an get organic food.

I am not going to be negative Nancy and rip on the organic bandwagon. Some of my closest friends are totally organic.

After watching the video below and doing some studying I have come up with some positives for buying organic.

The Positives of buying organic foods.

  1. Your health.

That’s it. Is there really any other reason. Health is the business I am in. There have not been enough studies done over time to tell us if the pesticides and chemicals they are using are causing us problems or not.


The thing is I would rather get down the road in 20 years and have them tell me it was ok to have those things than have the proof come out and say the foods we were eating we causing us a slow death.


There is also the issue of kids. What do we want our kids to eat? Is it ok to feed out children food that has been sprayed with chemicles that will kill every know living bug? If it’s killing bugs it can’t be good for us.


Think about this for a minute. If you have ants or you see a roach at your house. When you get ready to spray the bug what do you tell your kids?


Get away!


Why? You don’t want them breathing in those toxic chemicals that are killing those bugs.

In essence, isn’t this what we are doing when we eat food that is not organic?  We are feeding our kids food that has been sprayed and treated with chemicals that kill bugs.


dirty hands farming

Sounds like the same thing.


If we knew everything that went into the pesticides and chemicals was not going to hurt us long term then I would say let’s go ahead and eat non-organic food, but we really don’t know what effect it will have on us.

QUESTION: Where have you found the best prices for organic food?

Let me know in the comments. If it is a website, share it will all of us.



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How to Change Your Life: Part 7 Chris Howard Beating Hashimoto’s

Chris is killing it. Staying steady and realizing that this is a new lifestyle.
He is 5 months in a doing Great. Check out this quick video and see how far he’s come already.

Military turns to MealFit

It is always cool to get a video from all the way around the World. Alleem Humber Jr. is in the U.S. Military over in Japan. He competes on the Asia Team that is going to the CrossFit Games in July.
Here Alleem tells how he turned to MealFit to help him lean up for the open and help get his team to the games. Great story by one of our true American heroes.