“All animals are equal but some animals are more equal than others.”

~ George Orwell


I’m sure I come off as some kind of shill for The Fresh Market, but damn if they don’t make good eating so very, very easy.  This is a meal we had a few nights ago.  What you see at the 11 o’clock position is “Black and Bleu” (black pepper crusted, bleu cheese stuffed) sirloin. Sitting at the 1 o’clock position is pistachio crusted flounder. Steamed and buttered broccoli there at 5 o’clock and then, at 7 o’clock, we have lobster stuffed tilapia.

The meats come from The Fresh Market fully prepped, and only require minimal cooking skills (yeah, yeah – even a caveman can do it). The sirloins – Meesus TTP opted for the crab-stuffed version – were placed on a bacon-greased comal and placed under the oven broiler (high setting) for a couple of minutes each side. The flounder was pan seared in coconut oil, and the stuffed tilapia set in a 400 degree oven for about 40 minutes, then was topped-off under the high-set broiler for a couple of minutes.

To round out the meal, we had a smattering of strawberries, blackberries, pineapple and kiwi. To drink, a good bit of Bogle Vineyards Phantom.

So, you can eat like this, amplify your health and well-being in the process and all-the-while shed fat.


You can count calories (‘cause it’s all about calories in, calories out, right?!), weigh and measure hunks of skinless chicken breast, obsess with meal timing, log every tasteless morsel put in your mouth and contemplate your wrecked health, lack of progress, emerging suicidal tendencies and general lethargy over a nice rice cake “desert”.

Yeah, right.

In Health,


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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


  1. So glad we opt to eat like this instead! Also…not to push the Fresh Market brand too far but we didn’t even come close to shucking out the shillings for this gourmet meal that we would’ve if we had gone out. Even if we had opted for a chain restaurant and ordered this it would have cost an arm & a leg nor would we have gotten such generous portions.

  2. My local “Fresh Market” is less then 2 miles fom my house.
    Have you ever tried their rotisserie turkey “hunk”?
    It’s very tasty and easy when I’m pressed for time.
    Lately they have better fresh organic produce then whole foods….and cheaper.

    Keith , don’t forget some roses from time to time for the meesus. 😉
    They are always a good buy there too.



  3. There is a Fresh Market about 3 minutes from work and conveniently located on my route home. It’s easier than driving all the way home and going past the house to get to the store. Fixed a ribeye from there the other day and it was quite tasty. Their selection of produce is much better than Whole Foods as Marc points out, and not wilted like at the regular grocery. Got a decent bottle of olive oil too. That pistachio crusted flounder looks really good. I picked up some breakfast sausage while there, but haven’t fixed it yet.

    Getting my 1/4 side of beef this week! I think today was, uh, the day the cow went to the processing place.


  4. Keith,

    WRT the last paragraph of this post, all I can say is “Hell yeah brother!”. Tonight my wife and I had a gigantic T-Bone from Slanker’s grass fed meats (www.texasgrassfedmeats.com) and steamed brocolli with a glass of Arnold Palmer Napa Cabernet. I can’t beleive I ever lived through the days of the kitchen scale, calorie counting and the spiral notebook.

    Doug McGuff

  5. We had eggs and bacon for dinner. Yum! The Fresh Market in MD is so close yet so far. It’s about 45 minutes away. I’m going to write and beg for one closer to me!!

    • AT22,
      Must have been a vibe in the atmosphere last night, as we had eggs, ham steak, London Broil and an avocado and tomato salad. The meat and eggs were grass-fed/free-range; all was locally raised. You just can’t beat the taste.

      I hear ya. I wonder what ever happened to that Susan Power (Stop the Insanity!) girl from back in the day.

      What’s the approximate cut & amount breakdown of a 1/4 steer?

      I haven’t tried the rotisserie turkey, though I am a pushover for the hot chicken wings.

      Delayed gratification is an underrated concept 😉

  6. I shop at the Fresh Market at least once a week. Hell, its the only place I can get the full fat version of Fage Total greek yogurt for my wife. The produce and meat are good. Prepared foods are great there. Watch them though. I’m sure you can get away with more carbs than I but I’m sure the flounder and tilapia probably both have flour or breadcrumbs in them. Some of there dips (like the great crab dip) have HCFS in them. We’re addicted to their coconut shrimp but we limit all the foods we know have crap in them.

    Great thing about them is they’ll let you see the box for ingredients and they even list them on the sticker with the price they print after weighing.

    I’ll run there for lunch sometimes when I don’t have mine and not fasting. Get some rotisserie chicken salad, etc.


  7. Keith,

    On the 1/4 beef, I pretty much got to pick the cuts. Not sure how other farmers do it, but they went through what cuts I wanted with me. So of course I said ribeyes, filets, beef stew meat, chuck roast, rump roasts, ground beef, sirloin tips, and liver and tail. I opted out of the tongue and heart because I had no idea what I was gonna do with them. She did offer a good pickled recipe for them, but I wasn’t sold on the idea quite yet. I will let you know how much meat this ends up being. I could’ve gotten the rib steaks with bone in.

    I think I am getting spoiled though… the 3 ribeyes I had from Fresh Market and the meat store (which I’ve only had this week because I’ve been waiting for my cache to be ready to be picked up and I was out of town for last month’s farmers’ market) just don’t seem to have much taste. I’ve been eating exclusively farmers’ market meats for about 9 months except for eating out or at someone else’s house, or the skirt steak I buy for carne asada and the beef flat ribs from the Mexican grocery. I’m a pampered little lap dog now.


    • Yeah, I really have to “doctor up”non-grass-fed meat to make it palatable, now. The taste of grass-fed is just far and away superior. The Argentinians really have the right idea, in that (from what I understand) all of their beef is grass-fed by law. And to pull it off (heavy restrictions on pesticides as well), they are masters at animal/crop rotation.


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