Let’s Cook and Meal Prep

Let’s Cook + Meal Prep

Custom healthy meal prep, keeping nutrition at the forefront!

Offering Weekly Meals & for Special Occasions

Perfect for busy, working families and those with specific dietary needs

Let’s turn family friendly and comfort meals into healthier versions!

*Custom menus for you (changes weekly)

*Meals can be refrigerated or frozen

*Grocery shopping (optional)

*Cooking fresh meals in your home

*Packaging and labeling prepared food

*Cleaning the kitchen 

*Happy refrigerator

Benefits of a Personal Chef

*In home cooking

*Saves you TIME and energy

*Custom meals and meal prep

*Healthy and nutritious meals

*Lots of variety for meal choices

*Prepares specialized diets and dietary needs

*Options for Heat & Eat (fully cooked) or Cook & Eat (marinated, par cooked)

*Grocery shopping for you

*Fresh ingredients every week

*Clean kitchen by a chef every week

*Distinctive, Delicious, Affordable

Vegetarian, Vegan, Gluten Free, Dairy Free, Egg Free, Paleo, Whole30, Plant Based, Heart Healthy, Low Sodium, Low Fat, Low Carb

Professional

10 years culinary experience + culinary school

8 years nutrition experience + food & nutrition degree

Photo Credit:

By Kinship Photography  – Jenny Dupuis

Wild Sonora Photography – Rachel Richards

#healthymeals #personalchef #nutritionist #chef #nutrition #culinary #weeklymeals #mealprep #specialoccasions #wholefood #ingredients #fresh #nutritionthymerd



Aisles of the Grocery Store

As a general rule of thumb, the perimeter of a grocery store has healthier, fresher, and less processed food items.  Most foods – some still have hidden sugars like pre-made salad dressings and sauces – are healthy and fresh.

The middle aisles carry more processed foods such as chips, crackers, packaged cookies, condiments which tend to be high in sodium.  These typically contain preservatives which are a chemical or additives to keep them on the shelves longer – shelf stable products to last longer.1

Although, not all middle aisles are bad.  There are whole grain pastas, rice, canned and dried beans, canned tomato products (just watch out for sodium), broth and stock, nuts, seeds, spices, seasonings – still being essential grocery items.2

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Vitamin A – Nutrition Month

Vitamin A is the fourth fat soluble vitamin in the series.  Fat soluble means that the body stores this for later use, mainly kept in the liver.  This vitamin is found in food sources such as in animal products and plant foods – dairy, liver, fish, fruits, vegetables, and oils.  Think of foods in the orange and yellow color family.

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Vitamin K – Nutrition Month

Vitamin K is found in two sources: green leafy vegetables; in some animal foods and fermented food

Helps to make some proteins that are needed to build bones (osteocalcin) and blood clotting (prothrombin).  This vitamin is absorbed in the small intestine and stored in fatty tissue and the liver.  Also found in the liver, brain, heart, pancreas, and bone.

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Happy National Nutrition Month! Vitamin D

Series on Fat Soluble Vitamins – Vitamin D

Vitamin D is a fat soluble vitamin which is in some foods, through sun exposure, and available as a dietary supplement.  This vitamin works with calcium and phosphorus which promotes absorption in the body.  Along with helping to reduce inflammation and work with cell growth, neuromuscular, immune function, and glucose metabolism.  Vitamin D helps bring calcium and phosphorus to our bones and teeth, regulates how much calcium stays in our blood, and protects against bone mass loss. 

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Helpful Holiday Eating Pt. 1

How do you want to feel going into the new year?  What habits do you want to form or remove from daily life?  When making changes, start small, set a few realistic goals.  These can be eating smaller portion sizes, experimenting with Meatless Mondays, or adding one (1) vegetable to each meal…..and yes breakfast also.  The goal is to stick with your changes long term and make adjustments as needed.

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Healthy Holiday Substitutions

Substitute normal or unhealthy ingredients for healthy ones, you don’t even have to tell anybody.  Some people just don’t like change hahaha.  Everything in moderation – festive foods, sweets, and drinking.  Utilize lots of seasonings, garlic, and olive oil.  Plus you can swap either 100% of the ingredient or 50/50%.  It is the holidays after all, have some fun!  This topic is ever changing and can always be added to!

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