Weekly Menu Preparation by Chef Marie - Private Chef Services

Weekly Menu Preparation by Chef Marie - Private Chef Services


The story behind the passion: A few words from Chef Marie

Welcome to my creative space: healthy cooking at service of foodies. Since 1999, I am constantly in the search of improving top chef ingredients, influencing trends and perfecting new cooking skills. I am a business owner since 2003 and chef-owner and founder of MCHEF since 2009. I studied at the Culinary School titled “Institut Tourisme et d’Hôtellerie du Québec” in Montreal QC. Canada from 1999-2003 with Chef Jean-Paul Grappe whose teachings and inspiring guidance led me to discover the cuisines of the world.

I kicked off my career working in restaurant kitchens in Montreal back in 2016, gradually rising to the position of Chef in a 10 year of professional training achievement. 15 years ago, working in the restaurant kitchens, our team was responding to customer demand for special menus with restrictions like salt free, gluten free nuts free, etc. In 2009, a grassroots business idea flourished into the new and innovative business of a higher scale of “Chef at Home” services. At the request of loyal customers, I created gourmet-style meals consisting of all natural, allergen-free, and low in sodium herbs and spice blends that would delight even the most sophisticated of palates.

My search brought me to discover the infinite possibilities that spices and herbs can offer. Therefore, I made it a mission of my own to share with all a variety of unique and delectable ethnic blends that showcase the best cuisines of the world and bring awareness in “clean label” quality herbs and spices. The ethnicity of flavors is for me the most beautiful way of discovering the cultures of my environment.

My mission is simple: “Continuously develop and improve flavors, raise awareness about the use of wholesome ingredients, herbs & spices and share the results and findings without compromise, while allowing for dietary restrictions such as gluten, nuts, allergen and low in sodium”.

And the passion grew in me. Discover fresh, colorful, trendy, exciting recipes made with love! Chef Marie is specialized in Allergen-free and Low Sodium French Cuisine. Chef Marie shares Healthy Clean Eating Nutrition tips with PASSION! I am on a mission and travel the continents to bring awareness about food and about new flavors that can bring joy to cooking. I did masterclasses events in London, Lyon and Paris, Milano and Morbegno, and I am newly established in Las Vegas promoting products and services. I am an R&D expert in allergens, author of the Chef Marie’s Lifestyle Food Guide Cookbook and hosting MCHEF® Burst of Flavors podcast with my co-host Lee Cummings. I share my journey, researches, cooking tips and techniques, to impact the next generations of professionals, home cooks, health nuts and foodies. Discover new ways in cooking, baking and newly mixology trends with me.

Marie-Dominique Rail LinkedIn Resume

Is Home Chef cheaper than grocery store? Do you know that cooking with Home Chef was, on average, 65% cheaper than shopping for the same ingredients at the supermarket, including shipping? 

This is what I do with passion and care for the well-being my clients. Here is an example of a PERSONALIZED WEEKLY MENU for diabetics

Breakfast: Coffee to start in the morning with a dash of heavy cream and stevia if you want to!

Cottage cheese and berries with seeds and coconut shaves

Greek Yogurt and berries chutney with roasted almonds

Gluten-free sugar-free Whole Fiber Blueberry Muffin

SMOOTHIES ready-to-blend

Chocolate – Peanut Butter – Banana Shake

Brain Food Super Delicious Berries and Seeds Smoothies

Snacks with a cup of Green Tea or 

a glass of water with 2 tbsp of Apple Cider Vinegar

Tzaziki and celery-cucumber

Roasted Nuts

Cheese sticks and whole-wheat crackers

Trail mix (vegan bacon coconut, roasted pecan, roasted almonds, sugar-free dark chocolate and a little spice)


Pomegranate – Feta – Kale – Roasted Almonds and Tangerine Salad

Mozzarella Slices – Grilled Vegetables / Arugula

Hearty Low-Carb Chicken – Wild Rice - Vegetable Soup…You can eat anytime!

Frittata- Flat Spanish Omelette (egg whites, spinach, broccoli, feta, onion), grilled eggplants and asparagus

Oven-Baked Shrimp Cajun Style – Broccoli (garlic, Cajun spices, olive oil, butter, parsley

5 meals 

Roasted Chicken à la Persillade (garlic and parsley, olive oil), cauliflower rice and broccoli

Thai Grilled Salmon (ginger, garlic, cilantro, sesame oil), Quinoa with Sautéed Vegetables

Provencal Sautéed Tofu and Fried Onion, grilled Portbello and pepper


Fritatta- Flat Spanish Omelette (egg whites, spinach, broccoli, feta, onion), grilled eggplants and asparagus

Cheesy Italian Meatballs, cauliflower rice and spinach Florentine

5 desserts

Energy Balls (nut butter, coconut flour, seeds, roasted nuts and sugar-free chocolate chips, oats, chia and cocoa powder)

Fruit salad enhanced with Moroccan Spices

Chocolate Chia and Flax Pudding

Chef Marie's Cookies



11 Foods to Avoid

  • Sugar-Sweetened Beverages. Sugary beverages are the worst drink choice for someone with diabetes
  • Trans Fats
  • White Bread, Pasta and Rice
  • Fruit-Flavored Yogurt
  • Sweetened Breakfast Cereals
  • Flavored Coffee Drinks
  • Honey, Agave Nectar and Maple Syrup
  • Dried Fruit
  • Packages Snack Foods
  • French Fries

The goal should include staying away from unhealthy fats, liquid sugars, processed grains and other foods that contain refined carbs.

What type of fruit juice?  You can go with an unsweetened 100% fruit juice. The best alternative is to go with a glass of water and a wedge of lemon and prioritize an healthy snack during a hypoglycemic peek.

The American Diabetes Association lists these as the top options:

  • Plant-based proteins such as beans, nuts, seeds, or tofu
  • Fish and seafood
  • Chicken and other poultry (Choose the breast meat if possible
  • Eggs and low-fat dairy
  • Hard-Boiled Eggs. Hard-boiled eggs are a super healthy snack
  • Yogurt with Berries
  • Handful of Almonds
  • Veggies and Hummus
  • Avocado
  • Sliced Apples with Peanut Butter (or any other type of nut butter)
  • Beef Sticks
  • Roasted Chickpeas

What are good carbs to eat?

Speaking of fruit, berries (think: blueberries, strawberries, and raspberries) are an ideal fruit for people with diabetes because they tend to be lower in sugar and carbohydrates compared with other fruits. One of the best berries to eat are raspberries.

Here are 7 breakfast ideas to help you stay healthy and get on with your day.

  • Breakfast Shake
  • Muffin Parfait
  • Whole-Grain Cereal
  • Scrambled Eggs and Toast
  • Breakfast Burrito
  • Bagel Thins With Nut Butter
  • Almonds and Fruit

Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:

  • A handful of nuts
  • A hard-boiled egg
  • Low-fat cheese and whole-wheat crackers
  • Baby carrots, cherry tomatoes, or cucumber slices
  • Celery sticks with hummus
  • Air-popped popcorn
  • Roasted chickpeas

Can drinking a lot of water lower your blood sugar?

Drinking extra water will not dilute your blood sugar levels if you are already fully hydrated. However, being dehydrated can cause blood sugars to concentrate and subsequently rise. Drinking water can lower blood sugar levels by diluting the amount of glucose (sugar) in the blood stream.

What foods don’t raise blood sugar?

But there are things you can eat and drink that have a low Glycemic Index (GI). This means these foods won't raise your blood sugar and may help you avoid a blood sugar spike.

  • Leafy greens like spinach, kale, and chard
  • spinach
  • lettuce
  • collards
  • turnip greens
  • kale
  • Swiss chard

What can I eat when my blood sugar is high?

Here are 7 foods that Powers says can help keep your blood sugar in check and make you happy and healthy to boot.

  • Raw, Cooked, or Roasted Vegetables. These add color, flavor, and texture to a meal
  • Greens
  • Flavorful, Low-calorie Drinks
  • Melon or Berries
  • Whole-grain, Higher-fiber Foods
  • A Little Fat
  • Protein

Here are 15 easy ways to lower blood sugar levels naturally:

  • Exercise Regularly
  • Control Your Carbs Intake
  • Increase Your Fiber Intake
  • Drink Water and Stay Hydrated
  • Implement Portion Control
  • Choose Foods With a Low Hypoglycemic Index
  • Control Stress Levels
  • Monitor Your Blood Sugar Levels


Like other non-starchy fruits, tomatoes have a low GI ranking. One study in 2011 found that 200 grams of raw tomato (or about 1.5 medium tomatoes) each day reduced blood pressure in people with type 2 diabetes.

Is yogurt OK?

Yogurt can be a great nutrient-dense breakfast option or an easy snack. If unsweetened and Greek-style, it's low in carbohydrates and high in protein. This means it won't cause blood sugar spikes in people with diabetes, like other sources of carbohydrates.

What bread?

The good news is that most people can eat bread unless a doctor advises otherwise. However, it should be the right kind of bread. Whole-grain breads with high-fiber ingredients, such as oats and bran, are usually the best option for people with diabetes.

My passion delivered on a silver platter just for you!

Contact Chef Marie: info@mchef.com or 702-482-2886