Not Sure What to Order? Here Are the Top 3 Fit Meals for Your GoalsFontline Consulting2025-02-21T05:44:55+00:00

With over 30 delicious options on our menu, choosing your first meals can be exciting, but where do you start? To help you out, we’ve ranked the top 3 fit meals for different health goals.

No matter what you’re aiming for, we’ve got a meal that fits your needs. Check out our top picks below!

Top 3 Fit Meals If you want to…

Lose Weight (While Keeping Protein High)

• Cajun Chicken – A flavourful, lean protein-packed option. The small portion provides 31g of protein and only 280 calories.

• Island Jerk Chicken – Caribbean-inspired dish that keeps you full and satisfied with 29g of protein and only 290 calories in the small portion.
• Lem-N-Pepa – Bright, zesty flavours with a protein boost to fuel your day. The small portion provides 30g of protein and only 310 calories.

Gain Muscle Mass

• Bangin’ Burrito Bowl Chicken – A high-protein, energy-packed meal perfect for muscle recovery with 44g of protein and 590 calories in the large portion.
• Tasty Thai Beef – A filling, hearty meal featuring tender beef, peanuts, vermicelli noodles and veggies. The large meal has 46g or protein and 550 calories.

• Shawarmageddon – A tasty Mediterranean-inspired dish delivering 56g of protein and 650 calories in the large size.

 

 

Eat Less Carbs

• So Cluckin’ Good – With 25g of carbs in the small meal, it’s a low-carb, high-protein option that doesn’t skimp on flavour.
• Molto Bene – Italian-inspired, but without the heavy carbs. The small size has only 15g of carbs, keeping it light and delicious.
• Salmon & Smash – A nutrient-dense meal with healthy fats and minimal carbs – just 13g in the small portion.

 

 

 

Improve Gut Health

• The Seoul Bowl – A flavour-packed bowl loaded with fermented kimchi to support digestion and boost your gut health.

• Glow Up Greens – The best blend of vibrant greens, crunchy pumpkin seeds, and hearty hemp hearts. Your gut will thank you for this nourishing combo.
• Casbah Chicken – A well-balanced meal with fresh veggies, yogurt, and quinoa, all working together to support your gut and keep you feeling your best.

Watch Your Sodium Intake

• Cajun Chicken – Packed with your favorite Cajun spices, now with a lower sodium profile. The small portion contains just 125mg of sodium, so you can enjoy the flavor without the extra salt.
• Turkey Bolognese – A comforting meal with mindful sodium levels – only 120mg in the small size.
• Island Jerk Chicken – A tropical dish that’s big on taste, not on salt. The small meal contains 290mg.

Ready to Get Started?

We’re here to make healthy eating simple and convenient by delivering fresh, delicious meals straight to your door. Whatever your goal is, we’ve got you covered. Just heat, eat, and enjoy!

Ready to place your order? Check out our full menu and find your perfect fit!

Did You Know a Healthy Lifestyle Is About More Than Just Food?Fontline Consulting2025-02-05T19:38:04+00:00

When you think “healthy lifestyle,” you probably picture hitting the gym or munching on kale salads, right? Real health is about way more than just what you eat or how often you work out. It’s also about what you’re breathing in and putting on your skin (FYI, your skin is your body’s biggest organ!). 

Your skin isn’t just there to make you look good—it’s basically your body’s personal assistant. It keeps you cool, makes vitamin D, and even acts as a shield against all the nasty stuff like UV rays, bacteria, pollution, and chemicals in everyday products (think makeup and cleaning sprays). Don’t forget your lungs—they’re putting in work 24/7, bringing in oxygen and filtering out toxins. Here’s the catch though: they’re super sensitive to things like air fresheners, cleaning products, and even some cosmetics. 

The bad news? A ton of the products we use every day are loaded with harsh chemicals that can mess with your hormones, irritate your skin, trigger asthma, or worse- put you at risk for serious health issues like skin cancer or reduced lung function. Yikes, right? 

The good news? It’s actually really easy to make swaps that protect your skin, lungs, and overall vibe. Switching to natural, non-toxic products is a total game-changer. 

Here’s a quick hit list of things to swap out for safer options: 

• Soap 

• Laundry Detergent 

• Skincare & Makeup 

• Air Freshener 

• Deodorant 

Luckily, there are SO many clean brands out there now that don’t sacrifice quality. Some faves: include Method, Rocky Mountain Soap, Aspen Clean, Seventh Generation, ILIA, Kosas, Saje, and Native. 

Consider DIY Options 

On a budget or just feeling crafty? DIY your own products! Making natural soaps or cleaning sprays is actually super fun, and there are endless online tutorials to get you started. Grab some friends, try out recipes, and make a whole day of it. Who knows? You might just find your new favourite hobby. 

Small swaps = big impact. Start today and give your skin (and your whole body) the love it deserves.  

Eat Fit. Feel Great. 

Fit Kitchen is your ultimate meal prep partner, dedicated to making healthy eating simple and convenient. We specialize in delivering fresh, delicious, and nutritionally balanced meals right to your doorstep. Whether you’re looking for individual meals or complete meal plans, we cater to a variety of dietary needs and preferences. Serving the greater Calgary, Red Deer, and Edmonton areas, our mission is to help you stay on track with your health goals without sacrificing taste or convenience. Explore our menu filled with flavourful and nutritious options and place your order online today. Healthy eating has never been this easy! 

 

Should I Take Creatine? Benefits and How to Use ItFontline Consulting2025-02-11T16:28:22+00:00

Walking into a supplement store can feel overwhelming, with endless options and bold claims. It’s easy to wonder what’s truly worth adding to your routine. As a rule of thumb, always consult your doctor or a dietitian before starting any supplement. That said, creatine stands out as one of the most researched and scientifically supported supplements, particularly for healthy adults who are physically active.

What Is Creatine and How Does It Work?

Creatine is derived from three amino acids: arginine, glycine, and methionine. Your body naturally produces it in the liver, kidneys, and pancreas, and most of it is stored in your muscles. While your body can produce creatine on its own, supplementing with it can help boost your body’s creatine stores, leading to several potential benefits.

Benefits of Creatine

Improved Workout Performance: During exercise, your muscles use ATP (adenosine triphosphate) as a source of energy. Creatine helps by donating phosphate, which allows your body to regenerate ATP more quickly, giving you more energy for high-intensity workouts.

Enhanced Muscle Recovery: Creatine could support the activation and proliferation of satellite cells, which are responsible for muscle repair and recovery after exercise.

Brain Function Support: Creatine doesn’t just support muscles, but it can also benefit brain function. Since the brain uses ATP for energy, creatine can help increase ATP production in the brain, potentially improving cognitive performance, focus, and mental clarity. Some studies suggest that creatine supplementation may be particularly helpful during tasks that require short-term memory and quick thinking.

Mood Support: Early research suggests that creatine supplementation may activate dopamine receptors, a neurotransmitter linked to feelings of pleasure and motivation.

How to Take Creatine

The recommended dose is 3–5 grams per day (even on rest days!), which can be taken at any time, and you can mix it with water or take it on its own. Consistency is key!

*The most studied and budget-friendly form is creatine monohydrate, making it a reliable choice for most people.

Will I Gain Weight If I Take Creatine?

A common myth, especially among women, is that creatine causes weight gain. It’s important to understand body composition here. Creatine doesn’t promote fat gain, but it can temporarily cause an increase in weight due to water retention in the muscles. However, this may decrease over time, especially with muscle gain. In fact, creatine can actually help you lose body fat and achieve a better physique by supporting muscle growth, which in turn can boost metabolism and improve overall body composition.

Are There Any Risks?

Creatine is generally safe and well-tolerated for healthy adults, but some might experience mild digestive discomfort or bloating, especially at higher doses. It should also be avoided by individuals with kidney or liver issues, diabetes, high blood pressure, or those who are pregnant.

 

Final Conclusions

In conclusion, creatine is a well-supported supplement that can enhance performance, recovery, and even mood for active individuals. However, it’s important to remember that supplements work best when paired with a balanced diet rich in whole foods. A nutritious eating plan should always be the foundation of your health and fitness journey. Before adding creatine to your routine, be sure to consult with a healthcare professional to ensure it’s the right fit for you.

Resources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/

https://pmc.ncbi.nlm.nih.gov/articles/PMC1779717/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10787915/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/

Guidelines for Making Better Choices at the Grocery StoreFontline Consulting2025-01-23T03:00:07+00:00

Pesticides are used to protect crops from pests and diseases, but unfortunately, they can also be harmful to our health. Research links pesticide exposure to a range of health issues, including cancer, leukemia, heart disease, and other serious conditions.

Going fully organic can be expensive and impractical for many families, but there are other ways to reduce your exposure to harmful chemicals. Besides washing your fruits and veggies thoroughly, another great option is following the Dirty Dozen and Clean Fifteen lists. These annual lists, put together by the Environmental Working Group (EWG), highlight the 12 fruits and veggies most contaminated with pesticides and the 15 with the least. While these lists are based on U.S. produce, they’re still relevant in Canada, since much of the produce here is imported from the U.S. and both countries have similar farming practices.

How To Choose Healthier Produce

The 2025 list won’t be out until July, but here’s the 2024 version to help you start making better choices at the grocery store now:

Dirty Dozen

1. Strawberries
2. Spinach
3. Kale/Collard Greens/Mustard Greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Bell and Hot Peppers
10. Cherries
11. Blueberries
12. Green Beans

Clean Fifteen

1. Carrots
2. Sweet Potatoes
3. Mango
4. Mushrooms
5. Watermelon
6. Cabbage
7. Kiwi
8. Honeydew Melon
9. Asparagus
10. Sweet Peas
11. Papaya
12. Onions
13. Pineapple
14. Sweet Corn
15. Avocados

If your family loves a lot of the items on the Dirty Dozen list and eats them in large amounts, it’s a good idea to prioritize buying them organic. You can find these options at stores like Community Natural Market or Blush Lane in Calgary or Edmonton.

Eating healthy isn’t just about counting calories. It’s also about making smarter choices to protect your health. By paying attention to the Dirty Dozen and Clean Fifteen, you can avoid unnecessary chemicals and feel better about what you’re putting on your plate.

Eat Fit. Feel Great.

Fit Kitchen is your ultimate meal prep partner, dedicated to making healthy eating simple and convenient. We specialize in delivering fresh, delicious, and nutritionally balanced meals right to your doorstep. Whether you’re looking for individual meals or complete meal plans, we cater to a variety of dietary needs and preferences. Serving the greater Calgary, Red Deer, and Edmonton areas, our mission is to help you stay on track with your health goals without sacrificing taste or convenience. Explore our menu filled with flavorful and nutritious options and place your order online today. Healthy eating has never been this easy!

Why Protein Is Key to a Healthy DietMonica2025-02-03T18:20:42+00:00

Recently, people have been paying more attention to the benefits of a protein-rich diet. As more of us look for healthier ways to live, protein has become a big focus. Why is it so important for our health? Let’s break it down!

What Is Protein?

Proteins are made up of building blocks called amino acids. While nature boasts hundreds of amino acids, only 20 are used by the human body. These amino acids fall into three categories:

• Essential Amino Acids: Must be obtained through food.
• Non-Essential Amino Acids: Our bodies can produce these on their own.
• Semi-Essential Amino Acids: Needed in certain situations, like during childhood or recovering from an illness.

These amino acids play vital roles in keeping our bodies functioning optimally. Here are some examples:

• Building Structures

Proteins, like collagen, provide structure, elasticity, and strength to cells and tissues. In fact, collagen is the most abundant protein in the human body, supporting skin, bones, and joints.

• Transport and Circulation

Proteins are key players in carrying essential substances through the body. For example, hemoglobin transports oxygen from the lungs to tissues, while other proteins move nutrients where they’re needed most.

• Metabolism Maintenance

Enzymes, which almost always are proteins, drive chemical reactions in the body. They help with digestion, energy production, waste elimination, and much more. Think of them as your body’s hardworking multitaskers!

• Immune Defense

Antibodies are specialized proteins that protect your body by identifying and neutralizing invaders like bacteria and viruses. They’re the frontline defenders of your immune system.

• Energy Backup

While carbohydrates and fats are your body’s preferred energy sources, proteins can step in during times of need, like when other macronutrients are in short supply.

• Messaging Functions

Some hormones, such as insulin, are proteins that act as messengers, coordinating various physiological processes like blood sugar regulation.

• pH Regulation

Proteins can help maintain a stable pH in your body. Their amino acids can donate or accept hydrogen ions (H⁺), which helps keep your internal environment balanced.

• Fluid Balance

Proteins like albumin and globulin play a key role in regulating the body’s fluid balance by either holding onto or drawing in water. This is essential for maintaining proper osmotic pressure within the blood vessels.

Protein: The Ultimate Multitasker

From providing structure to powering chemical reactions and supporting your immune system, protein is undeniably a superstar in your diet. By ensuring a steady intake of high-quality protein sources like lean meats, fish, eggs, beans, and nuts, you’ll fuel your body with everything it needs to thrive. Most adults need about 0.8 grams of protein per kilogram of body weight each day (that’s roughly 0.36 grams per pound). Athletes, pregnant individuals, or those recovering from illness may require more.

Next time you think about what to put on your plate, remember: protein isn’t just important, it’s indispensable!

Resources: 

• https://www.ncbi.nlm.nih.gov/books/NBK557845/#:~:text=The 20 amino acids that,tryptophan, tyrosine, and valine.
• https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
• https://medlineplus.gov/genetics/understanding/howgeneswork/protein/
• https://www.healthline.com/nutrition/functions-of-protein#:~:text=Protein%20helps%20repair%20and%20build,act%20as%20an%20energy%20source.

Goals for a Healthier 2025: Start the Year Off Right!Monica2025-02-05T18:16:51+00:00

The new year is almost here, and it’s the perfect time to set goals that will transform your health, energy, and mindset. Ready to make 2025 your healthiest year yet? Here are 10 inspiring ideas to help you feel your best all year long!

• Exercise for 253 Days

Why not commit to staying active throughout the week? With just 5 days of exercise a week, you’ll hit 253 days of movement by the end of the year! Whether it’s a walk, yoga, or your favorite workout, the key is to keep moving!

• Dine Out Only Once a Month

Eating out can be fun, but it often leads to unhealthy choices like burgers or pizza. By limiting dining out to just once a month, you’ll stick to your healthy eating goals and save money while you’re at it!

• Hire a Personal Trainer

A personal trainer is a fantastic way to stay consistent with your workouts and reach your goals faster. They’ll motivate you, tailor your workouts to your body, and help you keep progressing.

• Book a Session with a Nutritionist

To achieve that health goal you’ve been dreaming of, why not get expert advice from a nutritionist? With a personalized meal plan, you’ll know exactly what to eat to reach your goals in a balanced, healthy way.

• Try a New Activity

Why not explore something new this year? Whether it’s rock climbing, dance, or something completely different, you might just discover a new passion that keeps you excited about staying active!

• Join a Fitness Group

Staying motivated is easier when you’re part of a group. Plus, you’ll make new friends who share your fitness goals! Whether it’s a running club or a yoga class, working out with others can keep you on track and make it more fun.

• Get a 1-Month Plan from Fit Kitchen!

Having healthy, ready-to-eat meals delivered straight to your door can be a game-changer for your diet. With Fit Kitchen’s meal plan, you’ll avoid unhealthy temptations and stay committed to your goals – all while saving time!

• Read at Least 12 Books in 2025

Reading 1 book per month is a simple and powerful way to expand your knowledge, stimulate your brain, and improve focus and memory. Pick books that inspire, teach, or entertain – and enjoy a year of growth!

• Create a Sleep Routine

Prioritizing sleep can transform your health. Start by turning off electronics one hour before bed, sipping a calming tea, using red light for relaxation, and keeping your bedroom dark and cozy. A consistent sleep routine will help you wake up refreshed and well-rested.

• Drink More Water

Hydration is key for a healthy body! Aim to drink at least 35ml of water per kg of body weight daily (or 15.7ml per pound). Staying hydrated helps your body function properly, boosts energy, and flushes out toxins.

Which of these goals are you most excited to start? Share your plans and let’s inspire each other to thrive! 

We hope we’ve given you some great ideas to kick off 2025 better than ever. Count on us to support you every step of the way as you become the best version of yourself!

Christmas Gift Ideas for a Healthier 2025Monica2024-12-11T13:18:29+00:00

Looking for the ultimate Christmas gift that’ll set the vibe for a healthier 2025? Whether you’re shopping for a fitness junkie or someone who’s ready to level up their wellness game, we’ve got you. These gift ideas will inspire wellness and help make next year their healthiest yet! Let’s dive in:

Under $100

• Fit Kitchen Gift Card
  Give the gift of healthy meals! Let them choose from nutritious meals and snacks to fuel their goals. No cooking, no stress, just good vibes. 💚 Get it here!

• Workout Bands
  A total game-changer for home workouts or on-the-go fitness. These bands are light, portable, and versatile AF—perfect for quick bodyweight exercises or staying fit on the move.

• Yoga Mat
  Not just for yoga! A solid mat is a must-have for stretching, meditation, and bodyweight workouts. Everyone needs a comfy mat to roll out. 🧘🏻‍♀️ Grab one here!

• Water Bottle
  Hydration is key, and it’s way easier (and cuter) with a good water bottle. Bonus: It’s especially essential with Calgary’s dry winters. 💧 Find yours here!

• Basket of Health
  Forget sugary treats—build a basket packed with wholesome goodies! Think sourdough bread, fruits, organic teas, healthier cookies… it’s the gift that keeps on giving. 🍪 Get ideas here!

• Where to Shop:
  Calgary – Community Natural Market, Blush Lane, Sunnyside Natural Market
  Edmonton – Community Natural Market, Blush Lane, Amaranth

• Skincare Products
  Healthy living isn’t just about what you eat and how you move—it’s also about what you put on your skin. Help them glow from the inside out with natural skincare products. 🌿 Shop skincare here!

• Where to Shop:
  Calgary – Neal’s Yard Remedies, Rocky Mountain Soap, Lavami
  Edmonton – Pura Botanicals, Wild Prairie Soap Co., Rocky Mountain Soap

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Under $350

• Fit Kitchen 6-Day Meal Plan
  Whether they’re looking to lose weight, build muscle, or just eat better, this meal plan has options to keep them on track and feeling their best. 🥗 Order here!

• Spa Massage
  Start the new year stress-free with a relaxing massage. Deep tissue or full-on relaxation, this treat will soothe both body and mind. 💆🏻‍♀️ Book it here!

• Suggestions:
  Calgary – RnR Wellness, SKA Thermal Spa
  Edmonton – Healing Waters Spa, The Spa at Ambleside

• Running Shoes
  Running was all the rage in 2024, so why not help them crush those miles with a new pair of running shoes? Perfect for making every jog feel like a breeze.  👟 Find the perfect pair!

• Dietitian Appointment
  Forget generic diet fads. A personalized session with a dietitian is the real deal. Get them set up for long-term success with expert advice. 🥦 Book it here!

• Oura Ring
  Track sleep, activity, and overall wellness with this sleek ring. Sleep is key to feeling your best, and this little gadget helps you stay on top of it. 🌙 Shop it here!

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Under $500

• Fitness Watch
  Help them stay on track with a fitness watch that tracks calories, heart rate, and even challenges them to level up their workouts. 💥 Find it here!

• Walking Pad
  Got a desk worker in your life? A walking pad lets them sneak in steps while working. It’s a game-changer for staying active all day long.  🚶🏼‍♀️ Shop now!

• Fitness Class
  Give the gift of a fitness class that matches their vibe—whether it’s boxing, dance, or something new! It’s perfect for anyone ready to mix things up in 2025. 💃🏼 Find classes here!

• Suggestions:
  Calgary – LFG Labs, F45 Kingsland, The Method YYC
  Edmonton – Hive Fit Co, Elite Dance Studio, F.R.E.E Fitness

• A Powerful Blender
  Smoothies, juices, soups—this blender does it all. The perfect gift for anyone who loves making healthy meals from scratch. 🥤  Shop here!

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$500+

• Fit Kitchen 1-Month Meal Plan
  Imagine gifting a whole month of healthy, grab-and-go meals. No cooking, no dishes, just pure convenience for the person on the go. 🍝  Order here!

• Stationary Bike
  Perfect for staying active during winter workouts. Bonus: They can binge-watch their fave shows while getting in a solid sweat session. 🚴🏽‍♀️  Shop it here!

This season, give the gift of health, happiness, and a fresh start. Wishing you all a fab and fit holiday season from the Fit Kitchen team! 💚