Authentic Meals


14 Apr 2019 20 comments emily vasey


Because summer bodies are made in the spring, we are here to help!  If you’re ready to get you beach body, then we are here to help.  Below is a meal plan that you can follow to reset your body, increase your energy and lose some of those winter layers.




Maple Quinoa Breakfast Bowl

9g protein, 48g carbs, 14g fat, 7g fiber


Bento Box:

13g protein, 25g carbs, 14g fat, 7g fiber


Shrimp Lettuce Wraps

23g protein, 19g carbs, 5g fat, 5g fiber


Ultimate Chicken Casserole

30g protein, 19g carbs, 5g fat, 9g fiber


Vanilla Chia Pudding with Blueberries

25g protein, 17g carbs, 16g fat, 9g fiber

Daily Totals:

100g protein, 128g carbs, 55g fat, 31g fiber



13 Mar 2019 60 comments emily vasey

As you may have noticed, we are a HUGE supporter of meal prep!  You don’t have to be a body builder to receive the benefits of meal prep, and it saves heaps of time in the week when you normally have little to spare. If it seems like an arduous task, that’s where we can help with our meals!  By having meals that are ready to go in the fridge during the week, it can help you in achieving your goals.

Having your meals on hand during the day means you don’t have to hit the drive thru. This not only saves you time, but also your waistline. You have full control over the portions and ingredients.  You’ll be prepared when hunger strikes with something nourishing, so you can feed your body regularly and keep your energy high.  Another major advantage of planning and prepping your meals: saving money- think no more wasting food that you have to throw away at the end of the week!

Lastly, knowing what to eat, how much to eat, when to eat and then preparing your meals is one of important aspects of achieving a healthy, balanced diet.  We know that all can be confusing, that’s why we make each of our meals with balanced nutrition and the absolute best ingredients so you can feel amazing, be healthy and meet your health goals!

Check out our menu here!

IMPORTANT: The one ingredient that is ruining your health!!

08 Feb 2019 53 comments emily vasey


We all know that we should choose whole, unprocessed foods in our diet daily in order to improve our health. But every now and then, you need to pick up some packaged foods. How the heck do you know what to pick? Here is the ONE thing you need to know to improve your health….


74% of packaged foods sold in your local store have added sugar. Added sugar is not only in cookies and candy, but in many savory and “natural” foods, like: bread, pasta sauce, oatmeal, tortillas, and salsa- just about anything you can think of! The American Heart Association (AHA) recommends the following intakes daily, or less: 38g (9tsp) for men, 25g (6tsp) for women and 12g (3 tsp) for children. An average American consumes over 66 lbs of added sugar per year.


Pepsi (12oz ) has 41g of sugar

Raisin Bran (1 cup) 19g of sugar

Heinz Ketchup (2 TB) 4g of sugar

Quaker Banana Nut Oatmeal (1 packet) 12g of sugar

So now you know- avoid sugar! But wait, there’s a little more to it. This is where it gets tricky- added sugar is not just listed in the ingredients list as “sugar.” It has 61 different names- WTF… 61! Yes, that’s right. Check out the full list below, educate yourself and read your labels!!!

Please share this post with someone that you think could benefit from it. Together, we can help to improve our health, the health of those that we love and the health of our communities!!!

Agave nectar Demerara sugar Maltol
Barbados sugar Dextrin Maltose
Barley malt Dextrose Mannose
Barley malt syrup Evaporated cane juice Muscovado
Beet sugar Free-flowing brown sugars Palm sugar
Brown sugar Fructose Panocha
Buttered syrup Fruit juice Powdered sugar
Cane juice Fruit juice concentrate Raw sugar
Cane juice crystals Glucose Refiner’s syrup
Cane sugar Glucose solids Rice syrup
Caramel Golden sugar Saccharose
Carob syrup Golden syrup Sorghum Syrup
Castor sugar Grape sugar Sucrose
Coconut palm sugar HFCS (High-Fructose Corn Syrup) Sugar (granulated)
Coconut sugar Honey Sweet Sorghum
Confectioner’s sugar Icing sugar Syrup
Corn sweetener Invert sugar Treacle
Corn syrup Malt syrup Turbinado sugar
Corn syrup solids Maltodextrin Yellow sugar
Date sugar
Dehydrated cane juice

Why Should I do a Juice Cleanse?

27 Dec 2018 5 comments emily vasey

At Authentic Meals, we are so excited to be partnering with Bodhi Juice to bring you raw and organic fresh pressed juice. We are also now offering juice cleanses, beginning with our New Year’s Cleanse.


If you are feeling run down, depressed, sick & tired, and any other number of health ailments, cleansing can help by cleaning your body of congestion and stagnation. This helps your body to absorb the nutrients in foods better. Even if you are feeling great, drinking fresh juice will fortify your body against illness and disease as well as beautify and energize.


We use organic fruits and vegetables instead of conventionally grown. This is the only way we can ensure you are getting the most nutrients and goodness without the extra toxins.  Our delicious juices are completely fresh and unpasteurized. The cold-pressed juices that are available in stores have used High Pressure Pasteurization to give them a much longer shelf life and less flavor. You can truly feel, see, and taste the difference of Bodhi Juices.


Before beginning a cleanse, you want to prepare your system by moving towards fresh, raw foods:

1. Choose to eat nutrient-dense foods, limit processed foods, fast food and alcohol.

2. Limit the following items as much as possible, as they contribute to an acidic environment: meat,  dairy, bread, pasta, baked goods, tobacco, alcohol, recreational drugs, coffee, fast food, processed food, sugar, artificial sweeteners, soft drinks, sports drinks, stress, negativity, and living a sedentary lifestyle.

3. Foods to focus on:

Greens, leafy greens, vegetables, fruits, seaweeds, avocado, coconut, olive oil, flax seed, hemp seed, almond, cashew, chia, macadamia, pumpkin, sesame, buckwheat, lentils, gluten free oats, quinoa, wild rice, apple cider vinegar, sea salt, cinnamon, lavender, miso, sauerkraut, vanilla, herbal teas, bee pollen, local raw honey, spirulina, and wheat grass.

4. Hydrate, hydrate and then hydrate some more! Aim for half of your body weight in ounces daily is optimal.


Set a goal of 80% of your diet to consist of whole, fresh, nutrient-dense organic foods.  Use common sense for the remaining 20%.  Limit your exposure to environmental toxins as much as possible.  Influence others rather than being under their influence.  Be prepared – make a plan, commit and re-commit to yourself and your health, lead by example, surround yourself with the positive, attend to your spiritual needs, get adequate sleep, breathe, exercise daily, and drink plenty of water (filtered if possible.)


We have created a two delicious, nutrient-dense, fresh menus that you can order to help support you and your body after completing the juice cleanse.

Below are the details, we’ve put together two options for you to choose from:


Breakfast: Breakfast Burrito Bowl

Lunch: Shrimp Lettuce Wraps

Dinner: Sesame Honey Chicken with Rice & Green Beans

Snacks: Bento Box & Lemon Chia Energy Bites


Breakfast: Sweet Potato Pancakes

Lunch: Almond Butter Chicken Salad

Dinner: Lemon Chicken Stir Fry

Snacks: Bento Box and Orange Cacao Energy Bites

Please feel free to reach out to us by emailing us if you have any additional questions: [email protected]



Authentic Meals + Bodhi Juice = More Options For you!!

08 Dec 2018 18 comments emily vasey

As you know, at Authentic Meals we bring you top of the line nutrition options with the best ingredients possible.  We are so excited to announce that we are partnering with Bodhi Juice to now offer local, fresh pressed raw and organic juice!

Starting December 14th you can order juice, juice cleanses and more!  We’ll be sure to keep you updated with more info soon!

If you’re interested in learning more about Bodhi Juice, how to order or you want to be the first to get the details on our New Years Cleanse Special, click here!

The Problem With School Lunches

30 Aug 2018 17 comments emily vasey


What are your kids eating for lunch when they go back to school?

Are you good with pizza being fed to your child as a vegetable? Or your child eating highly processed foods that are high in preservatives, sugar and trans fat? Common lunch menus include: chicken nuggets, pizza, hot dogs and french fries. ⠀

The benefits of your child eating a nutritious meal at school cannot be overstated: healthier, more alert students who are ready to learn, and who develop healthy eating habits early in life, experience reduced prevalence of chronic disease and disability, lower medical costs, and improved overall happiness. ⠀

That’s not the only issue with school lunches. Kids associate school with education; therefore they get the wrong impression that these kinds of foods are healthy.


Order your kids meals and snacks from us @authenticmeals!! Here are a few of our taste-tested kid approved options:⠀

1. Sesame Honey Chicken with Rice & Green Beans. ⠀
2. Loaded Potato Taco Bowl⠀
3. Pepperoni Pizza Casserole ⠀
4. Meatloaf with Mashed Potatoes & Green Beans. ⠀
5. Taco Quinoa Bowl (Vegan)⠀
6. Oatmeal Chocolate Chip Energy Bites⠀
7. PB Chia Pudding with Apples⠀

Please feel free to send us a message if you have any questions about our menu or ideas on how we can help bring healthy food to the children in our local community!


Female Athlete Lean Body Menu

19 Jun 2018 19 comments emily vasey

Female Athlete Lean Body Menu

Last week I posted about a basic female weight loss menu. This week’s suggested menu is for our fabulous female athlete clients that are looking to get a little leaner for summer, but not have your performance suffer while training. This menu is written to provide a little leeway, for your pre or post workout shake and some additional healthy fats too (see the suggested add-ons below.) Please feel free to eat the meals in any order or combination that you see fit. It is always best to have protein and carbs (a min of 15g each) pre and post workout to maximize energy and muscle synthesis.


Holistic Nutritionist & Creator of Authentic Meals

Breakfast $6
Cauli Breakfast Bowl
Nutrition: 17g protein, 14g carbs, 6g fat

Snack $4 (4 servings per order)
Almond Butter Granola Bars
5g protein, 13g carbs, 12g fat

Lunch $10
Korean Turkey Bowl
37g protein 24g carbs, 9g fat

Snack $5 (5 servings per order)
Banana Bread Muffins
5g protein, 17g carbs, 14g fat

Dinner $11
Chicken Carnitas with Cabbage Slaw
32g protein, 33g carbs, 3g fat

1. Post workout Shake- Try the Blueberry Muffin recipe below!
2. As many low-starch green veggies and greens as you want!
3. 2oz Avocado at Dinner

Meal Nutrition: 104p, 101g carbs, 44g fat 1216 calories
With Suggested Add-ons: 136g protein, 136g carbs, 59g fat = 1619 Calories

2oz Avocado
Nutrition: 1g protein 5g carbs, 8g fat

Blueberry Muffin Post Workout Shake

1 scoop vanilla protein powder
2 cup unsweetened vanilla cashew milk
1 tsp ground flaxseed
1 cup frozen blueberries
85g frozen cauliflower
2 tsp no calorie sweetener (try stevia or monk fruit!)
Nutrition (depends on protein you use): 31g protein, 30g carbs, 7g fat

Recipe is from Carmen’s Nutrition Coaching Programs

Please know that the nutrition recommendations listed here based on a female athlete of approximately 30 years of age, 130lbs, training approximately 5 days a week. For more personalized information on macros and what to order, please email me at [email protected] This post is also not intended to provide any medical advice.

Stop Feeling Like Shit. Eat Real Food. Live Authentic.

Dirty Dozen and Clean Fifteen

22 May 2018 49 comments emily vasey

2018 Dirty Dozen & Clean Fifteen

What should you buy organic and where can you save?

Every year, the Environmental Working Group tests the fruit and veggie market to find out which types of conventionally grown produce contain the most chemical pesticides.

The 2018 report, released in April, found that nearly 70 percent of produce tested was contaminated with pesticide residues. According to the EWG’s research, strawberries, spinach, and nectarines were the worst offenders- and that was the second year in a row! The average strawberry sampled tested positive for a whopping 20 different pesticides, and spinach had 1.8 times more pesticide residue by weight than any other crop.

As for the least contaminated, avocados and sweet corn were the cleanest crops, with less than 1 percent of samples showing any detectable pesticides.

Certain pesticides have been shown to have negative effects on human and environmental health.  Kids and women expecting children should be the most concerned, according to a new study at Harvard.

Here’s the complete 2018 ranking, and you can take a look at the EWG’s Final Report Here:

2018 Dirty Dozen

  1. Strawberries
  2. Spinach
  3. Nectarines
  4. Apples
  5. Grapes
  6. Peaches
  7. Cherries
  8. Pears
  9. Tomatoes
  10. Celery
  11. Potatoes
  12. Sweet bell peppers

2018 Clean Fifteen

  1. Avocados
  2. Sweet corn
  3. Pineapples
  4. Cabbage
  5. Onions
  6. Frozen sweet peas
  7. Papayas
  8. Asparagus
  9. Mangoes
  10. Eggplant
  11. Honeydew melon
  12. Kiwi
  13. Cantaloupe
  14. Cauliflower
  15. Broccoli

Click Here to find out more about the types of produce we use at Authentic Meals.

Does Organic Really Matter?

12 Mar 2018 14 comments emily vasey

What is organic?

Let’s start by breaking down what organic means. Organic foods are grown and produced without using any of the normal pesticides, synthetic fertilizers, growth hormones, antibiotics, or genetic engineering (GMOs) that normally happens during conventional production of foods. Farms and companies that produce organic foods are certified annually by a third-party inspection, which ensures that all the USDA organic standards are being met.

Benefit of eating organic:

Studies have shown that choosing organic foods are not only better for your health but far better for the planet too. Organic foods are higher in disease-preventing antioxidants, carry way less pesticide residue than conventional and when it comes to animal protein, have a healthier balance of fats. Organic farming practices protect water, soil, bees and other helpful inspects as well as the health of their farming neighbors.

Continue reading “Does Organic Really Matter?”