Weekly Menu Food Preparation by Chef Marie - Private Chef Services
Click on the below to view the Chef Signature Menu
Reiki Chef Marie Prepared Meals - Fall 2021.pdf
MCHEF® BURST OF FLAVORS!
One of a kind private chef service in Las Vegas - Chef Marie takes in count your personalized nutrition.
Recipes for all diets and lifestyle: Low-carb, gluten-free, sugar-free, diabetic menu, macro menu, ketogenic menu, hormonal reset menu, paleo menu, fitness pro menu, clean-eating, allergy-friendly, and more; based in Las Vegas.
Chef Marie takes in consideration all your requirements.
Holistic Cuisine – Healthy – Nutritious – Delicious
Chef Marie prepares your meals while taking into consideration all food requirements. “We all eat differently, and our taste is unique.”
Rates
1 person is a 6-hour preparation including grocery time and delivery
(1 hr. grocery – 4.5 hrs. preparation – 0.5 hr. delivery)
Add 2-2.5 hrs. per person per weekly menu order
$50.00/hr. + grocery ($70.00 and up for 1 person depending on the food requirements (organic food, gluten-free products, sugar-free products, quality oils, etc.)
Extra hours for a food-nutrition custom-made document prepared by Chef Marie. Extra hours of specific requirements of nutrition diet control menu. Extra hours of research on special nutrition requirements for menu development. Extra hours for collaboration with doctor, nutritionist, athlete trainers, etc.
Menus are always customized because we all eat differently!
Chef Marie is making sure to prepare you the best nutritious, healthy, delicious weekly custom-made menus for all meals: smoothies, breakfasts, snacks, lunches, dinners, and desserts.
According to Expertise.com - 2020 Reward
Chef Marie takes in count your personalized nutrition: Recipes to all diets and lifestyle: Low-carb, gluten-free, diabetic menu, macro menu, ketogenic menu, hormonal reset menu, paleo menu, fitness pro menu, clean-eating, allergy-friendly, based in Las Vegas.
Chef Marie takes in consideration all your requirements.
Holistic Cuisine – Healthy – Nutritious – Delicious
Chef Marie prepares your meals while taking into consideration all food requirements. “We all eat differently, and our taste is unique.”
Reiki Chef Marie Prepared Meals - Fall 2021.pdf
Is Home Chef cheaper than buying at the grocery store? Do you know that cooking with Home Chef was, on average, 65% is less expensive than shopping for the same ingredients at the supermarket, including shipping?
The best prepared clean meal plan designed to help you reach your health and fitness goals. Chef Marie's curated recipes use only the highest quality organic produce, highest quality gluten free ingredients, natural sugar-free products (stevia, erythritol, monk fruit), grass-fed protein, free range chicken, sustainably caught seafood, and organic protein produce.
Chef's portion perfect clean meals are prepared and delivered fresh to you weekly for an effortless, delicious whole foods diet. Each dish is minimally processed, lightly seasoned, and portioned perfectly to support your health and calorie goals.
For optimal flavor and nutrition, Chef Marie delivers your meals fresh to your home each week in a temperature-controlled cooler that you can keep. It is a one-time purchase at first delivery ($10.00). All you need to do is heat them up for a few minutes on the stovetop, or in the oven, air fryer, or microwave.
All Chef's plans are low calorie, high protein, and range from moderate to low carb - averaging 350 to 500 calories and over 20 to 40g of protein per dish. If you are looking for strict control of your macro diet, you can build your own menu using our meal prep ingredients or pick and choose individual dishes with our low fat, high protein classic meal plan. The results you want without the diet food taste! Get optimal flavor and nutrition with perfectly portioned quality ingredients in every dish.
Clean, healthy eating starts with whole foods and nutritious ingredients. Whole grains, tubers, legumes, fruits, and vegetables provide the maximum nutritional value promising the most out of each calorie. Combined with lean proteins, a clean diet gives you the foundation of success.
Our clean meals are 100% free of preservatives and artificial ingredients. Our organic recipes are prepared with one thing in mind, your health, and satisfaction and we don’t cut corners or costs using ingredients that are unnecessary.
Clean up your diet and improve your nutrition by eliminating processed foods and refined sugars. Our clean prepared meals harness the power of nature to provide mouth-watering flavor and sustaining nutrition. Real food, really good and you will feel energized.
Organic ingredients are the cornerstones of our clean meals. Reach your full potential and weight loss goals with unrefined, ethical, and sustainable ingredients.
Chef Marie prepares with care all your meals for the week! She always makes gourmet surprises for the pleasure of your taste buds. Chef takes care of weekly meals, breakfast, lunch, dinner, snack, and dessert. So when you come home, at the end of a demanding day, you can relax to wholesome, home-cooked meals.
Design customized menus for your family - diet - nutrition
Grocery shopping
Freshest Organic Ingredients
Freshly delicious nutritious meal
Find an example of a Diabetic Menu below
Weekly Meals Food Preparation - Diabetic Menu.pdf
So what's on the menu! Please find an exemple of a menu for diabetics:
Breakfast: Coffee to start in the morning with a dash of heavy cream and stevia, if you desire!
- 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
- Tzatziki 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)
Lunch
- 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 Portobello and pepper
- Frittata- 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
- CHOCO-BIJOUX, a special chocolate treat from the Chef
EXTRA TIPS I always makes sure to give my recommendations and nutrition tips,
This documentation below is for one of my clients who is diabetic.
Low carbs - Low sugar Diet - Recommendations
11 Foods to Avoid
- Sugar-Sweetened Beverages. Sugary beverages are the worst drink choices 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 a 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 bloodstream.
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 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
Tomatoes?
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 type of 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.
Private Chef Services is $50.00/hr. and grocery are exempt of tax
General Terms and Conditions
If the order is cancelled by giving notice to MCHEF© more than 48 hours before the day of the service, a cancellation fee of $35.00 will apply. If the order is cancelled by giving a notice to MCHEF® within 48 hours before the service, the invoice must be paid in full, or another date must be agreed upon and confirmed by MCHEF©. *Payment to be made in full at the time groceries are purchased, about 24 hours in advance before the service. Thank you for your understanding.
- All services are payable to MCHEF LLC. by cash or credit card (extra charge of 3%) or by PayPal (extra charge of 3%)
- Travel costs may apply if the location of the service is more than 30 minutes away from zip code 89123
- Gratuity is at the discretion of the client
MCHEF® offers you the following possibilities
- Fresh Organic Quality Food Products/Produces at all times
- Culinary Preparation by Chef Marie
- Wine & Food Pairing Suggestions according to your budget
NEW CHEF IN LAS VEGAS
French-Canadian Chef (ITHQ Culinary School Certified in 2003) and I make the cooking experience a fun event for the pleasure of taste buds: vibrant colorful dishes and beverages, unique flavors are at the “rendez-vous”! Developed over the years a unique line of certified organic filler-free allergy-free herbs and spices. Manage R&D projects and my expertise is in allergens. Also author, international show guest, conference speaker and host the podcast MCHEF® Burst of Flavors. Discover my new cookbooks!
Since 1999, I have been involved in Montreal's French cuisines and restaurants. Reiki Usui practitioner and focus on a holistic cooking approach to the benefits of everyone’s well-being. My culinary style is traditional French Cuisine combining Mediterranean and Middle Eastern flavors and perfumes. My cuisine is truly a burst of flavor! I Invite you to live a unique multi-sensory experience for the delight of your taste buds!
Chef Marie-Dominique Rail offers In-home Personalized Catering Services:
- Weekly Meals, delivered to you or prepared in your home
- Master Cooking Classes for individual, children, small group of adults, and small children party
- Cooking Demonstrations for trade shows and unique events
If you have any questions concerning my services, please contact me directly 702-482-2886.
Just call away!
Call Chef Marie 702-482-2886 / info@mchef.com
