Tamara's Blog

Diet Meal Delivery - Gourmet Meal Delivery

How does our Nutritious & Delicious Meal Delivery Service work?

@health delivers meals to your door every week. Best of all, you don't have to plan, shop, cook or clean up... just enjoy a Nutritious & Delicious gourmet meal.

The fuel you put in your body has a profound effect on how you feel and perform.

Call and make an appointment to sit down with an @health team member and choose meals to aid you in reaching your full potential and delight your taste buds.

Cooking lessons available upon request.

@health's Weekly Meal Service Menu Selection

WE MEET YOUR NEEDS ~ Metabolic Type, low fat, gluten free and vegetarian options

  1. Grilled Skinless Chicken Breast over Romaine Drizzled w/Feta & Pine Nuts. Served w/Shitake Dressing.
  2. Chicken Caesar Salad w/Soy Caesar Dressing.
  3. Sesame Chicken Salad w/Chestnuts, Scallions & Ginger-Soy Dressing tossed and laid on a bed of shredded cabbage.
  4. Grilled Chicken Salad w/Roasted Red Peppers w/No Sugar Honey-Mustard Dressing
  5. Mint Chicken Salad on a bed of Greens tossed w/Soba Noodles & Scallions in a Lime Vinaigrette.
  6. Organic Red Cabbage w/Steamed Turkey Breast Meatballs in Toasted Fennel Olive Oil Vinaigrette.
  7. Seared Scallop & Bulgur Salad in Lemon-Dill Vinaigrette.
  8. Greek Pan Seared Jumbo Shrimp over Field Greens w/Orzo, Feta & served w/Lemon Vinaigrette.
  9. Broiled Jumbo Shrimp Salad over Greens w/Gorgonzola, Dried Cranberries and Creamy-Onion Vinaigrette.
  10. Grilled Salmon on a bed of Spinach w/White Beans served w/Fresh Zesty Orange Dressing.
  11. Salmon Croquettes over Field Greens w/Yogurt-Dill Dressing.
  12. Fresh Pesto Tabbouleh w/Albacore Tuna Fish & Fresh Tomatoes.
  13. Albacore Tuna Fish & White Bean Salad in a Mint-Lemon Marinade.
  14. Albacore Tuna Fish, Couscous Salad Marinated in Thyme - Garlic Balsamic Vinaigrette.
  15. Garden of Eatin’ Salad w/cup soup – seasonal fresh treats.
  16. Sprout n’ Chef salad.
  17. Turkey Taco Salad served with a Toasted Pita.
  18. Asian Chopped Chicken Salad.
  19. Chunky Potato w/Turkey Breast Meal Ball Soup.
  20. Fresh Tortilla Soup w/Rotisserie Chicken Chunks, finished w/fresh lime.
  21. Curry Lentil Soup with tofu.
  22. Hearty Barley-Lentil Soup w/a hint of Curry, Vegetables and Garlic Chunks.
  23. Mild Split Pea Soup w/Tofu, Crisp Celery & Carrots.
  24. Cream of Carrot, Pea, Asparagus or Broccoli Soup.
  25. Broccoli & Risotto Soup.
  26. Albacore Tuna w/a Canola-Dill-Caper Aioli on Whole Wheat.
  27. Grilled Skinless Chicken Breast w/Garlic Sautéed Spinach & Feta w/Canola Sundried Tomato Aioli on Baguette.
  28. Chicken Sandwich with Garlic Aioli.
  29. Turkey Asparagus Wrap with Roasted Red Pepper Aioli.
  30. Moroccan Carrot & Goat Cheese Sandwiches with Olive Tapenade & Seasonal Fresh Fruit.
  31. Shredded Chicken Breast in Canola Mayonnaise, Scallions & Diced Celery on Whole Wheat.
  32. Cajon Jumbo Shrimp w/Marinated Peppers & Sautéed Onion on Baguette.
  33. Broiled Salmon drizzled w/Basil Vinaigrette over Brown Rice & Spinach.
  34. Grilled Salmon w/Yogurt-Dill Sauce and Cucumber Salad.
  35. Not your usual breaded fish – whole wheat bread crumbs mixed w/wheat germ, soymilk and Cajon spices pan grilled w/sautéed spinach.
  36. Steamed Mahi Mahi w/Lemon & Capers, served over Organic Brown Rice & Baked Green Beans then drizzled w/Fresh Mango Salsa.
  37. Orange Glazed Orange Roughy w/Nutty Pilaf & Sautéed Greens.
  38. Sole sautéed in a Mint-Lemon Sauce served w/Pilaf and Steamed Cauliflower.
  39. Sautéed Cod on greens with a Miso Sesame Vinaigrette.
  40. Nut Crusted Fish with Green Bean salad with Pumpkin Seed Dressing.
  41. Mahi Mahi with Grilled Peppers & Spanish Brown Rice.
  42. Grilled Hosin Halibut with Rice Noodles & Vegetables.
  43. Grilled Cajon Fish over Collard Greens.
  44. Mahi Mahi Tacos with side of Black Beans or Spanish Rice.
  45. Tapas Plate- Stuffed Mushrooms, Deviled Eggs, Stuffed Celery with Crab & Tuna Dip.
  46. Soup & Salad- Corn Custard with Crab & Sushi Rice Roll.
  47. Peppercorn Salmon.
  48. Chicken & Vegetable Potstickers served over Asian Brown Rice and Sautéed Asian Vegetables – customers can’t seem to get enough.
  49. Sweet & Sour Stir Fry w/Chicken & Vegetables served over a bed of Asian Brown Rice.
  50. Stuffed Baked Chicken Breast w/Cream Cheese & Garlic Sautéed Spinach over a bed of blanched Green Beans.
  51. Italian Chicken Breast Baked in Mashed Fresh Tomatoes, Basil & Oregano w/ Mozzarella Cheese served w/Italian Brown Rice & Grilled Zucchini.
  52. Teriyaki Chicken – just sweet enough; over boiled Red Potatoes laced w/Olive Oil & dash of Cinnamon w/vegetables.
  53. Chicken Sate’ w/a Soy-Peanut Sauce w/Brown Rice & Peas.
  54. Lemon Baked Skinless Chicken Breast w/Nutty Rice Pilaf & Steamed Broccoli.
  55. Baked Dijon-Peppercorn Chicken Breast w/Nutty Pilaf & Seasonal Vegetables.
  56. Peppers Stuffed with Chicken & Vegetables.
  57. Nut Crusted Chicken & Green Bean Salad with Pumpkin Seed Dressing.
  58. Chicken Fajitas w/sautéed Pepper Medley & Onions over Black Beans & spicy yogurt sauce.
  59. Mexican Goulash w/Chicken, two types of beans, Spanish Brown Rice, Broccoli Florets and covered w/Cooked Red Salsa & topped w/Jack Cheese.
  60. Chicken Egg Foo Young with Fried Brown Rice.
  61. Turkey Breast Burger covered w/Sautéed Mushrooms & Onions w/Dairy-Free Mashed Potatoes and Steamed Vegetables.
  62. Baked Russet Potato mounded w/Seasoned Ground Turkey Breast, Broccoli Florets & Mozzarella Cheese w/Yogurt-Italian Sauce.
  63. Turkey-Spinach Meatloaf top crust made from Toasted Wheat Germ – pilled high, served on a Bed of Spinach.
  64. Eggplant Parmesan with Turkey.
  65. Grilled Sirloin Steaks with Tarragon Garlic Butter.
  66. Grilled Steak Salad w/Lime Vinaigrette.
  67. Pork Chops & Green Bean Salad with Pumpkin Seed Dressing.
  68. Pork Loin sautéed w/Potatoes and sliced Tomatoes.
  69. Greek Pasta w/Tomato, Basil, Oregano, Fresh Garlic tossed w/topped w/ a mound of Cottage Cheese, Kalamata Olives & drizzled w/Feta.
  70. Pesto Pasta w/Broccoli Florets, Grilled Chicken and little Feta.
  71. Lighter Leaner Lasagna.
  72. Pan Seared Jumbo Shrimp over Linguini Pasta in a Fresh Garlic-Mushroom Olive Oil Sauce.
  73. Pan Grilled Jumbo Scallops over Pasta in a Creamy Soy-Herb Sauce - yum.
  74. Rice Pasta w/Fresh Marinara Sauce
  75. Penne Pasta w/ Sundried Tomatoes, Olive oil and Fresh Basil.
  76. Roasted Vegetable Lasagna with Cream Sauce.
  77. Pasta in Soy Tomato Cream Sauce with Fresh Basil & Feta Cheese.
  78. Pesto Tofu Bake over Bed of Fresh Spinach – pleasant surprise.
  79. Spicy Thai Noodles w/Peanut Sauce & Fresh Sweet Basil tossed w/Chunks of Sautéed Herbed Tofu.
  80. Fresh Hummus w/Lemon & Garlic Wrap filled w/shredded carrots, celery & sprouts.
  81. Grilled Organic Vegetable Platter with Tofu or Hummus Spread.
  82. Shitake Mushroom Tofu Bake over Organic Brown Rice & Asian Vegetables – never tried tofu before, good place to start.
  83. Ginger-Soy Tofu Bake over Organic Brown Rice & Asian Vegetables.
  84. Grilled Veggie Burger over Black Beans & Organic Brown Rice.
  85. Crispy Tofu over Mixed Greens, Dried Cranberries, Gorgonzola & Creamy Curry Dressing.
  86. Golden Brown Veggie Patti over Spinach Salad w/Dried Cranberries & Feta.
  87. Falafel burger w/lemon-garlic and shredded celery placed over Hearty Green Salad w/sprouted Beans, Shredded Carrots and a Rich Tahini Dressing.
  88. Organic Tofu marinated in Red Wine Vinegar, Olive Oil & Italian Seasonings w/Kalamata Olives over Field Greens.
  89. Tapas Plate- Green Olive Spread.
  90. Shitake Burger with Asian Brown Rice & Asian Vegetables.
  91. The Ultimate Tofu Burger.
  92. Organic Grilled/ Baked Vegetable Platter.
  93. Shitake Tofu Stir-Fry with Asian Brown Rice & Vegetables.
  94. Tofu with Sesame Broth & Cellophane Noodles.
  95. BBQ Tofu wrap with Sprouts & shredded Carrots.
  96. Whole grain oatmeal w/whey protein powder, wheat germ, fruit, nuts and rice milk.
  97. European Delight – Fresh Brie, 8-grain Roll & Poached Eggs.
  98. Rosemary Poach – Rosemary Bread, Caprese Salad & Poached Eggs.
  99. Peanut Butter Lovers – Peanut butter on a Sprouted Cinnamon Raisin Bagel w/little fruit.
  100. Beery Swirl Bagel – Homemade Berry Cream Cheese on a Plain Sprouted Bagel w/baked fruit.
  101. The Mediterranean – Thin Rye Bread, Tomato slices, Kalamata Olives, & Poached Eggs.
  102. High Protein Granola w/a mound of nuts, seeds and dried fruit.
  103. Cottage Cheese & Fresh Seasonal Fruit.
  104. Crust-less Quiche of the week.
  105. Turkey Eggs Benedict w/a low-fat homemade sauce.
  106. T’s Traditional – Eggs, Roasted Potatoes & Turkey Bacon.
  107. Omelet du jour.
  108. Scramble du jour.
  109. Breakfast Sandwich - English Muffin w/Egg, Turkey & piled with vegetables.
  110. Breakfast Casserole – wouldn’t be breakfast without eggs
  111. Breakfast Quesadilla – not too spicy.
  112. French Toast Bits made with fresh French Bread topped /Fruit Compote & Real Maple Syrup.
  113. Oat Bran or Wheat Free Pancakes w/Fruit Compote or Fresh Fruit & Real Maple Syrup.
  114. Homemade Veggie Patties w/Eggs or Cottage Cheese
  115. Tofu Scramble – sautéed in fresh herbs and seasonings served w/Vegetables & Whole Grains.
  116. Dairy-free Banana Chocolate Chip Spelt Muffins
  117. Dairy-free Banana Blueberry Spelt Muffins

  118. Chicken Breast De Jour
  119. Cottage Cheese w/ Vegetables
  120. Crackers and Cheese or Curry Shrimp Canapés
  121. Cucumber and Cheese or Hummus
  122. Egg Salad- Canola Light Mayo with no bread
  123. Fruit with peanut butter, cottage cheese or cheese
  124. Hard Boiled Eggs
  125. Hummus with crackers or vegetables
  126. Nuts with dried fruit
  127. Nuts, Raw Unsalted
  128. Oatmeal with Protein Powder, Wheat Germ, Nuts & dried fruit
  129. Pasta De Jour
  130. Peanut Butter with vegetables or crackers
  131. Pot Stickers
  132. Soup De Jour
  133. Shitake Mushroom Patti
  134. Tabbouleh with tomato, albacore tuna & basil
  135. Tofu Salad Marinated
  136. Tuna or Chicken Salad- Canola Light Mayo & with Vegetable
  137. Tuna and Couscous Salad
  138. Turkey Ground with Italian Marinade
  139. Turkey Spinach Meatloaf
  140. Yogurt with Protein Powder, Nuts & Cinnamon
  141. @Bar- Whey Protein, Omega 3,6 & 9, Fiber, Little Honey, Multi Vitamin, Minerals and Antioxidants.

Orders must be placed Two weeks in advance by 9:00 am (Saturday 2 weeks prior).
Food deliveries are on Monday’s fresh to your door.

Investment in your health: Snacks $5.00, Body and Mind Snacks $6, Breakfast $8.00, Entrees $17.50, All Fish & Steak Entrees $19.00 Salad $15.00 Soups $8.95 Sampler Platter $11.45 Extra Protein $1.00 more … Delivery Charges varies … Packages Available
*Prices are subject to change without notice.

@health uses nothing but the freshest ingredients. All sauces and dressings are homemade. We use all quality oils and avoid all preservatives. We are committed to fulfill your health wishes along with tantalizing your taste buds. You never thought diet meal delivery food could taste so good.
Enjoy and Be Well, Tamara Renee'

How it Works

How does this work?
What is the difference between a Personal Chef and a Private Chef?
Do you cook in my kitchen?
Do I heat the food?
How much refrigerator or freezer space do you need?
The cost seems to be about what I would pay for an entree in a restaurant - why is that?
Do I pay you ahead of each cooking date?
How long will the food last us?
Do I need to sign a long term contract?

How does this work?

First, we will meet in person or by phone to determine what your needs are (i.e. number of meals, goals, preferences, special dietary requirements, etc.). We will then decide on your meals and formulate a menu (5 entrees at minimum). I prepare these meals every Sunday and deliver them every Monday morning. I will shop, prepare, package (for freezer or refrigerator), and deliver.

What is the difference between a Personal Chef and a Private Chef?

A private chef is employed by one individual or family full time, and is often “living in” and preparing up to 3 meals per day.

A Personal Chef serves several clients and provides multiple meals that are custom designed for the clients particular requests and requirements. These meals are packaged and stored so that the client may enjoy them at their leisure in the future.

Do you cook in my kitchen?


Do I heat the food?

Yes, unless it is a salad or sandwich. If you decide to freeze your meal, I suggest you defrost it first in your refrigerator, then heat it.

How much refrigerator or freezer space do you need?

It depends on the number of meals you request, and the sizes of the containers, but it doesn’t generally require a considerable amount of space. Why don’t we take a look at your refrigerator or freezer to see just how much room you have available? Efficient storage is one of the reasons I selected a uniform storage container for my clients.

The cost seems to be about what I would pay for an entree in a restaurant - why is that?

Although my fees are expressed per entree or per serving, they actually represent all of the components that make up a professional personal chef service. For example, the assessment process that I complete to determine your specific needs and requests is used to customize your menu selections. All of the groceries needed for your meals are included and all ingredients are superb quality. Plus, packaging and labeling are all features included in this price. I do not use any trans fats, preservatives, or chemicals.

If you were to compare a personal chef service to restaurant service you could think of it this way...For a restaurant, you must drive to get there, possibly wait for a table, take a chance that your server is having a good day, and if you have allergies or special requests you don’t always have the guarantee that they will be honored, since most entrees are “assembly line” ready in the kitchen. After eating your meal you must pay for it, tip the server, and get back in your vehicle to drive home.

If you have a Personal Chef Service, you can heat a beautiful entree that has been prepared specifically for your palate and requirements, and eat it in the comfort of your own home.

Do I pay you ahead of each cooking date?

Yes, that is customary to pay for the service in advance of your cooking date. If you like you may leave me a check for the upcoming cooking date on the day I am cooking. If you prepay by the month, then I offer you one complimentary breakfast each week.

How long will the food last us?

Depending on how many entrees you order, and how many evenings you eat at home we can determine approximately how long your meals will last. If you travel for business, or entertain in restaurants during the week, or just enjoy eating out on occasion the meals will take you further than if you eat one each night. The recommended refrigerated shelf life is two days for fish or salad and up to five days for all other entrees. If you store items in the freezer, I recommend you eat them within three weeks.

Do I need to sign a long term contract?

At @health we want happy, satisfied customers and wish to avoid putting pressure on you at all costs. Any time during your first two weeks of service you can cancel immediately. After that initial period, we request two weeks advance notice if you desire to terminate service or go on vacation. It is that simple.


Nutritious & Delicious Catering

-Please contact Tamara for details-

Copyright © 2006 @health, athealth.biz. All rights reserved.