Sunday, October 31, 2010

Cheesy Egg Muffins

2 cups Eggbeaters (1 lean)
4 oz low fat mozzarella cheese (1 lean)
1/2 cup mushrooms (1 green)
1 cup spinach (1 green)

Preheat oven to 350. Dice mushrooms and saute with spinach.  Fill each muffin cup evenly with egg, cheese and mushroom and spinach saute.  Gently stir the contents of each cup.  Each cup should be about 3/4 full.




Bake at 350 for about 25-35 minutes. When the muffins are done, loosen them with a knife before taking them out of the muffin pan.  Remove from muffin pan and let cool for about 20 minutes on wire rake before transferring into the refrigerator or freezer.


Muffins will keep in the refrigerator for about a week within freezing. Egg muffins can be frozen and reheated. For best results, thaw in the refrigerator before reheating. Microwave on high about 2 minutes to reheat 2 muffins.


This full recipe is 2 lean servings and 2 green servings.  You can enjoy 6 muffins in 1 day for 1 full lean and 1 green serving. Just remember to incorporate 2 more green servings and 2 Healthy Fat servings to complete your Lean and Green for the day.

These are very flavorful on their own, so this recipe is also a good way to save your condiments!

I am often asked about my muffin pan.  It is a Kitchenaid pan with pop out muffin cups.


I love it but it is sold out everywhere! But no fear, this pan would work great too!

Saturday, October 30, 2010

Portabella Mushroom Pizza

2 Portobella Mushroom Caps (120 grams = 2 green)
2 oz Kraft Part Skim Mozzarella Cheese (1/2 lean)
15 Turkey Pepperonis
*Note - Turkey Pepperonis are not approved my Medifast Nutrition Support. You can read the official post here.
2 TB Sugar Free Spaghetti Sauce (2 condiments)
2 tsp Olive Oil (2 healthy fats)
1 tsp Italian Seasoning (1 condiment)

Preheat oven to 350 degrees. Rinse off the top of the mushrooms and cut off the stem. Coat mushrooms with olive oil and put mushrooms on the George Foreman grill for about 10 minutes, until softened. Add 2 TB of spaghetti sauce to each mushroom top. Top with 1 oz of cheese and 1/2 the pepperonis each. Cook in oven until cheese is melted. Top with Italian seasoning.

This counts as 2 green, 1/2 lean, 2 healthy fats, 3 condiments without topping.  Though not recommended, I counted the Turkey pepperoni as the rest of my lean.

Tuesday, October 26, 2010

Week 5 Weigh In, My 1st Cheat and Forgiving Myself

Yesterday (10/25/2010) was my week 5 weigh in and I was down another 3.4 lbs!  I am just loving this diet.  This is the longest that I have ever stayed on a diet before and I am seeing great results. I love being able to fit into old clothes and start to see some things getting too baggy.

The biggest change I have noticed this week has been mental and emotional changes.  I have noticed that my attitude about food really is starting to change.  Before going on Medifast, I tied my eating to my emotions a lot.  I would eat when I was bored.  Eat when I was sad.  Eat when I wanted to reward myself.  Eat because I thought I did something to deserve a "treat".  Since being on Medifast, I am detaching my food intake from my emotions much more. However I am now finding that I really need to stay away from my triggers, even if they are on plan.  I have never given triggers much thought before, but peanut butter is definitely a trigger for me.  A small amount of peanut butter is okay for a snack and I really like it, but I notice that if I make something with peanut butter in it, my craving is very high.  Even if I have a peanut butter crunch bar for a meal at work, I crave it all day.
 
Back in July & August, before changing jobs and in turn changing health insurance companies, I start working with a therapist that specialized in eating disorders.  I suspected that I had a compulsive or binge eating disorder and was finally ready to get help for it.  I had never been to a therapist before and it was very hard for me to start the process and I didn't want some kind of therapy that would take years to peel away all the layers of the onion.  I wanted help about why I overate and how I could stop having obsessive thoughts about food and such a strong desire to eat everything in the house.  I found out that I am very much "all or nothing". That is with food, relationships, projects at work, etc. I am either fully committed or complete disengaged. This led to a lot of binge eating episodes because I would have to eat all the cookies in the package, but if there were never any, it wouldn't even cross my mind.

The other big epiphany I had, is the fact that I couldn't accept that I am doing good at controlling my eating. As an example, I was tracking my calories on Sparkpeople.com and at the end of the day I would be fully within my ranges and be really proud of myself. Then I would get a strong compulsion to binge & mess up the whole day. It turns out that I have felt like a failure for so long about my food & weight issues, that "doing good" went against the core of who I thought I was and I would binge to reinforce my negative perception of myself.  So I had to work to change the perceptions of myself (in process) and accept that life isn't all or nothing - there is a middle.

Last night I had my first official cheat on Medifast.  I mixed a packet of Hot Cocoa with 3 TB of water and 1 TB of peanut butter and left it in the fridge to make fudge for today.  I got so obsessed about it last night and wanted to eat it that I ended up caving in and ate it even though I already had my 5th Medifast meal.  I really hope that it doesn't put me out of Ketosis, but I feel pretty good today so I think I should be fine.  I decided to forgive myself and not make peanut butter fudge again!  It just further drives home the emotional aspect that lead to me being overweight.  I haven't had the obsessive thoughts about food for several weeks, so that struck me off guard too.

I wish I could be blogging about how strong I was and resisted temptation, but instead I am blogging about how I had a weak moment, forgave myself and jumped right into my normal Medifast routine today like nothing happened.  I am not going to let 1 mistake drive me off a course that I have been so successful on for the past 5 weeks.   Things are not black and white and it is okay if I mess up.  What matters is what I do next and I always need to keep my eye on my goal, instead of beating myself up for a mistake.  I forgive myself and today is a new day!

Sunday, October 24, 2010

Indian Curry Chicken with Grated Squash

I have been craving some Indian food like crazy since starting Medifast.  So I decided to whip this up!  I actually made 4 Lean and Green meals to enjoy this week.


Indian Curry Chicken

1.5 lbs frozen boneless skinless chicken breast
2 TB Extra Virgin Olive Oil
1 teaspoon Garlic Powder
1 teaspoon Onion Powder
1 teaspoon Paprika
2 teaspoon Curry Powder



Grated Squash

1 Spaghetti Squash
1 Green Bell Pepper
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 teaspoon fennel seeds

Serving Size and Notes: 
This makes 4 Lean and Green Meals, but not complete.  There is still a couple of ounces of lean and 1 serving of green not used.  Please be sure to incorporate this in your diet or increase the recipe.

This exact recipe yielded me: 2 4 ounce servings of chicken, 2 5 ounce servings of chicken, 1.5 healthy fat servings per meal and 2 higher carb green servings per meal.
Please note: there are 4.25 condiments per serving which is over Medifast guidelines.

Directions:

1. Preheat oven to 350 degrees.  Cut Spaghetti Squash in half and scope out seeds













2. Fill a baking dish with 2 inches of water. Vent the squash by slicing with a knife.  Bake for 30 minutes.













3. Bake for 30 minutes and remove from oven.

















4. Scope Spaghetti Squash out with a fork.

















5. Chop up Green Bell Peppers













6. Healthy saute using 2 TB of water













7. Add mustard seeds, cumin seeds and fennel seeds













8. Mix together with Spaghetti Squash in a serving dish













9. Mix together olive oil, garlic powder, onion powder, paprika and curry together in a large zip lock bag.

















10. Add chicken and coat well.  Let marinade for for 30 minutes.













11. Spray a baking dish with Pam and add chicken.  Bake at 375 degrees for 30 minutes.













12. Remove from oven and weigh chicken into portions.  This chicken made 2 5 ounce portions and 2 4 ounce portions.













13. Divide into containers for the fridge!













14. Serve and enjoy!

Friday, October 22, 2010

Spinach Frittata

2 cups of egg beaters (1 leanest)
2 cups of fresh spinach (2 green)
1/2 cup of tomatoes (1 green)
1/4 tsp onion powder (1/2 condiment)
1/4 tsp garlic powder (1/2 condiment)
3 oz black olives (2 healthy fats)
1-2 TB broth

Healthy saute (using 1-2 TB of broth) spinach. Once the spinach begins to wilt, add the onion and garlic powder. Cut up olives and add to saute. Slice tomatoes, but do not add to saute mix.

Preheat oven to 425 degrees. Spray a Pyrex pie pan with Pam. Pour in 2 cups of Egg Beaters into pie pan. Add saute mix and spread out evenly. Top with sliced tomatoes. Bake for 15-25 minutes.

The entire 9" pie counts for 1 leanest serving, 3 green servings, 1 condiments and 2 healthy fats for 1 person.

Monday, October 18, 2010

Chocolate Covered Coffee Bean Pudding

I have to say that I am IN LOVE with this pudding. This might be my favorite new food. I love chocolate covered espresso beans and this absolutely satisfies that craving.

1 Medifast Chocolate Pudding
1/2 cup cold coffee
3-4 ice cubes
1/2 tsp of fresh coffee grounds
1 packet Splenda (optional - to taste)

Blend in Magic Bullet and put in freeze for about 5 minutes. Enjoy!

This counts as 1 Medifast meal & 1 condiment if you use the Splenda.

1 Month of Medifast

So I just finished my first month of Medifast and I have to say that I am Medifast convert!

I started at 310 pounds on 9/20/2010. I was squeezing into size 24 pants, but really, I should have been wearing 26 pants. I was wearing 22/24 or 3X-4X shirts and none of my bras fit well.

After one month I have lost 20 lbs and weighed in this morning at 290 lbs! I have lost a total of 8 inches. 2 inches from my bust, 3 inches from my waist, 2 inches from my hips & 1 inch from my upper thigh. Now my clothes are actually fitting me properly, my 4X tops are too big. I am wearing 18/20 & 22/24 tops now. And all my pants are fitting me well. This time next month I hope to report that all my pants are falling off of me!

I do feel fortunate that my first week of Medifast was pretty painless. I had more anxiety then anything about running out of food or that I would be hungry. Praise to God that I did feel satisfied with the food I was eating and my the end of week 2, most of my anxiety was gone. Week 3 was interesting because I did have more cravings, but I do hear that is common. Also in week 3, I really started to feel down about "missing out" on "real food" like Indian, Mexican and Sushi. However by the end of week 4, I realized that I did have an attitude shift about food and I really feel that I am much more emotionally withdrawn from food. I would love to become completely emotionally detached from food, but my emotions and my eating have gone hand in hand for so many years, I am accepting that this is a process.

I also want to thank everyone who has been reading my blog. Being able to share recipes I make with you and know that people are finding it helpful is really helping keep me on track. I love being able to share what I create! It may sound silly, but I think blogging here is a large part of my success so far on the Medifast program.

Have a wonderful on plan night! I am going to head home and heat up left over Spicy Chicken Soup!

God Bless!

Sunday, October 17, 2010

Egg Custard

1 pack of pudding - I used Vanilla
1 egg white
1/2 tsp vanilla extract
1/2 tsp cinnamon
1 packet Splenda
1/2 cup water

Mix everything together - I used my Magic Bullet. Put in a large microwave bowl. I really do mean a large bowl because this puffs up a lot while cooking. Microwave at 70% power for 90 seconds. Stir. Microwave at 70% for another minute. Set in freezer for about 10 minutes for it to setup better.

This used 1 Medifast meal, 3 condiments and 1/14 of a leaner.

Saturday, October 16, 2010

Spicy Chicken Soup

This soup is spicy and perfect for a crisp fall night!  It is also very easy to make and inexpensive too.  Hits all my marks for a regular meal.

2 cups of low sodium chicken broth
2 10 oz cans diced tomatoes with green chiles
12 oz grilled chicken breast

Mix together broth & tomatoes in a saucepan. Chop up chicken and add to soup.

This soup makes 2 servings that are about 2 1/2 cups each. You can add 5-6 black olives to get your healthy fat in too!

*Update 11/8* I recently made this soup using canned chicken breast and it turned out great with that too!

Each serving counts as 1 leaner, 3 servings of green , 2 condiments (broth and green chiles)

Calories 345, Fat 6 grams, Carbs 11 grams, Protein 58 grams.


Friday, October 15, 2010

How to get Medifast food for less $$ & FREE JEWELRY!!!

UPDATED 4/4/2012 

New Client Promo! Start Medifast for less then $251 a month for your 1st 2 months AND get a free piece of Cookie Lee Jewelry for setting and meeting a 90 day goal!

Email me at newbeautifulme@gmail.com for info on how I can become your FREE Health Coach!

I have a kit of meals that include 6 boxes of Hot Cocoa,  6 boxes of Chai Latte,  6 boxes of Cappuccino & 4 boxes any Medifast food you like and  6 coffee mugs  for only $245.10!
***That is only $11.14 a box or $1.59 a meal

OR

You can choose 20 boxes of any food you like for $250.80!
 ***That is only $12.54 a box or $1.79 a meal

PLUS:
Free Shipping!
Free Blender Bottle!

Free Cookie Lee Jewelry?
For all new clients that sign up for 3 consecutive months in the BeSlim Club, I will give you a free piece of Cookie Lee jewelry if you meet your weight loss goal.  As your health coach, I will work with you to set and meet a reachable goal.  If you have met your goal at 90 days, I will reward you with a free piece of Cookie Lee jewelry!

Thursday, October 14, 2010

Mint Chocolate Chip Cookies

Note sure who created this recipe, but I found it on the Medifast boards and made it tonight. SO YUMMY!

2 packets of Medifast Brownie
1 Chocolate Mint Crunch Bar
4 Tbsp Water

Nuke crunch bar for 10 seconds just to soften it up. Mix the Brownie mix with 4 TB of water. Spray a microwave safe plate with Pam. Drop 2 TB of dough on plate. Cut bar into 3 long pieces & cut each 3rd into smaller pieces. Press 1/3 of bar into each cookie.

Nuke for 2 1/2 minutes. Let cool.


This is 3 Medifast meals.

Wednesday, October 13, 2010

Raw to Cooked Weight and Number of Servings

As we all should know, our lean portion is cooked weight. I am going to track how raw weight converts to cooked weight here & also the number of servings I get from what I buy.

96/4 Ground Beef - 1.25 lbs = 15 ounces cooked weight (3 5 oz. servings)

Boneless Skinless Chicken Breast (frozen) - 40 oz frozen = 4.5 6 oz servings

Deli Turkey - 1 serving = 6 oz. 2.6 servings per pound.


1 head of lettuce = 8 1 cup servings

Tuesday, October 12, 2010

Recipes I want to try:

Tomato Soup Pizza
1 packet Medifast Creamy Tomato Soup
1/2 teaspoon baking powder
Dash of Italian spices
Dash of garlic powder
Dash of onion powder
3 T Water
1 oz of lowfat 2% shredded cheese

Preheat oven to 350 degrees.

Mix all together and spread on silicon baking sheet (or spray a cookie sheet with Pam) to form a round about the size of a frozen mini-pizza. Bake for 5-6 minutes at 350 degrees. Turn halfway through to ensure good browning on both sides.

Add 1 oz of lowfat 2% shredded cheese. Also, you could use some of your green portion and add mushrooms, spinach, etc.

This counts as 1 medifast meal, 2 condiments, 1/6th of leaner (6 oz of low-fat cheese equals 1 leaner serving.)

Roasted Red Pepper Dip
Note: this is 4 servings of dip
2 large red bell peppers
2 t. tomato paste
2 t. Balsamic vinegar
1 clove of garlic
1/4 t. red chili pepper

Preheat the oven for broiler.

Core and remove seeds from each red pepper and cut, vertically, into 6-8 pieces. Arrange peppers, skin up, on foil-lined baking sheet. Using your palm, press down on peppers to flatten them out. Broil the peppers about 3” from source of heat until skin chars and turns black. Remove peppers and place in a zip lock bag to steam, which will loosen the skin. When cool, remove skin from peppers, preserving any juice in the bag.

Using a food processor or Magic Bullet, combine the roasted peppers, preserved juice, tomato paste, vinegar, garlic, and red chili pepper. Puree until smooth. Refrigerate for 30-60 minutes to allow the flavors to blend.

Enjoy with Medifast crackers or veggies.

Each serving of the dip counts as 1 green & 1 condiment serving.
Per serving: 16 calories, 1 g protein, 0 g fat, 4 g carbs, 23 mg sodium, 1 mg cholesterol, 1 g dietary fiber.

Hummus
Note: this is 4 servings of dip
8 ounces silken tofu
2 TB lemon juice
1 TB sesame oil
1 t Splenda
1/2 t salt
1/4 cup extra virgin olive oil

In a food processor or Magic Bullet, blend tofu, lemon juice, sesame oil, splenda and salt until smooth. With processor on, slowly add olive oil in a steady stream until incorporated. Mixture should have consistency of thick mayonnaise.

Calories: 122, Fat: 12 grams, Protein: 2 grams, Carbohydrates: 1 grams
Fiber: 0 grams, Net Carbs: 1 grams

Boneless Hot Wings
16 ozboneless skinless chicken breast tenders
1/2 cup vinegar
1/2 cup water
3 TB cayenne pepper
1/2 cup chili powder.

Mix vinegar, water and cayenne pepper. Add chicken to mixture and let
marinate in refrigerator for a couple hours. Put chili powder on a plate and gently dip each tender in chili powder and then place on a rack in a baking pan. Bake at 350° for about 15-20 minutes or until chicken is no longer pink.

Spicy Cauliflower Cheese Bake

1 1/2 cups cauliflower (3 green)
1/4 cup egg beaters (1/8 leanest)
1/2 cup 2% cottage cheese (1/3 leaner)
1/2 cup 2% skim shredded cheddar cheese (
3-6 grams fat/oz) (1/2 lean)
1/4 tsp Cayenne Pepper (1 condiment)


If using fresh cauliflower, you don't need to cook the cauliflower first.  If using frozen, cook the cauliflower in a microwave safe dish according to the directions on the bag. 

Chop the cauliflower into pieces about the size of pasta or pulse in food processor.  Mix together with egg beaters, cottage cheese,  cheddar cheese and cayenne pepper.

Bake at 350 degrees for 25-30 minutes.

This counts as 1 lean and green meal and 1 condiment.



Monday, October 11, 2010

16 pounds lost in 3 weeks!

I had my week 3 weigh in and now I am down about 4 lbs!

Here is my progress so far:

9/27/2010 -9 lbs
10/04/2010 -3 lbs
10/11/2010 -4 lbs

Sunday, October 10, 2010

Grilled Cheese Tomato Sandwich

*Updated 2/6/2013 to reflect the most recent Medifast guidelines*

1 packet Medifast Cream of Tomato Soup
1/4 cup egg beaters
2 TB salsa
1 oz moderate fat cheese 3-6 grams fat/oz


This counts as 1 Medifast meal, 1/3 lean, 2 condiments.



Mix soup, egg beaters and salsa together.

Pour evenly among the 4 squares. Cook for 3 minutes.


Fold in half and add cheese in the middle.  Enjoy!




Saturday, October 9, 2010

Broccoli Quiche Pocket

1 Packet Cream of Broccoli Soup
1/4 cup Eggbeaters
1/2 cup broccoli, chopped finely
1/4 teaspoon baking powder

Mix soup packet, baking powder & eggbeaters together. Add 1/2 cup of broccoli.

Spray preheated sandwich maker with Pam. Pour evenly across 4 squares.

Cooked for 2.5 minutes.

Serve and enjoy!

All 4 squares count as 1 Medifast meal, 1/8 of your lean serving, 1 serving of green and 1/2 condiment.

Monday, October 4, 2010

Cauliflower Pizza

When I make a pizza, I count it as my Lean & Green meal + 2 condiments.

-1 cup cauliflower (fresh or frozen)  2 green servings
-2 TB Great Value Pizza Sauce 2 condiments
-1/4 cup Great Value Liquid Eggs  1/8 leanest portion
-1 tsp Italian seasoning 1 condiments 
-1 cup Kraft Low Moisture Part Skin Mozzarella Cheese (I choose part skim instead of fat free due to lower carbs) 2/3 leaner portion
-1/2 cup mushrooms 1 green serving

Preheat oven to 400 F.

I used frozen cauliflower and cooked it per the directions on the bag. Once cooked, I put 1 heaping cup of cauliflower in my Magic Bullet and pulsed it a few times. Then I added 1 tsp of Italian seasonings and 1/4 cup of egg beaters to the Magic Bullet and pureed it.  Then I added 1/2 cup of cheese and mixed it in the Magic Bullet until it was creamy.


I had issues with it sticking to the pan, so I used a silicon baking sheet this time and it worked perfect! I baked it for 18 minutes at 400. I would advise watching it carefully because different ovens seem to cook this much different.

I flipped my over crust and topped with 2 TB pizza sauce, 1/2 cup cheese and 1/2 cup of mushrooms.

Perfect!

This counts as .8 lean servings, 3 green servings and 3 condiments.

Calories - 400, Fat - 25 grams, Carbs - 13, Protein - 36 grams




Uncooked Crust:

Cooked Pizza:
(I tried to flip it half way through and it didn't work out so well)

Revised Recipe Picture from 10/6:

Eggnog Shake

1 Vanilla Shake packet
2 TB Eggnog Sugar Free coffee syrup
1/2 tsp Nutmeg
Ice

Blend together and enjoy!

This counts as 1 Medifast meal and 2 condiments.

Chocolate Pie

Defragged.com is full of fabulous recipes!  Here is one that I am going to try from her website.  I will post my own picture once I make them, but I am sure they won't look as lovely as her Chocolate pies!

These are made using oatmeal & pudding.
Chocolate Pie

Holiday Pumpkin Rolls

Pumpkin Rolls just screams fall to me.  I was sad to see that pumpkin is a no-no on the Medifast diet, but leave it to the baking genius at Defragged.com and we have a Pumpkin rolls! These use Oatmeal.

Pumpkin Rolls

Pudding Cakes

Defragged.com yet again has my mouth watering for some baked goodness!  These use Oatmeal and Shakes.

Pudding Cakes

Fauxtatoes (Mashed Cauliflower)

Mashed cauliflower tastes similar to mashed potatoes but reduces the carbohydrates. This simple recipe produces a creamy, cheesy dish!

1.5 cups cooked cauliflower (3 Green)
2 wedges Laughing Cow Light Cheese (1 Healthy Fat)

Blend together in food processor until creamy.

This is 3 green servings and 1 healthy fat.

Chocolate Chip Muffins

5 packets of Medifast Maple and Brown Sugar oatmeal
1 packet of Medifast Vanilla Pudding
1 Medifast Chocolate Bar, chopped
3 packets of Splenda
2 teaspoons of baking powder
1/4 teaspoon of baking soda
1/8 teaspoon of salt
1/2 teaspoon of white vinegar
1/3 cup of Davinci Sugar-Free Cookie Dough Syrup
1 to 1-1/4 cup of cold water, added slowly

Chop the Medifast chocolate bar into small pieces. I sliced it width-wise into 14 slices. Then chopped each slice into 4 pieces.

Combine all dry ingredients *except* the chocolate pieces and mix thoroughly. In a separate bowl combine all liquid ingredients *except* the water and mix thoroughly.

Add liquid ingredients to dry and then add water slowly to ensure that the batter is not too runny. The batter should be moist but not runny or too dry. With an electric mixer cream the batter. This will add some air bubbles to it and make the muffin more airy.

Now add your chocolate pieces to the batter and mix thoroughly by hand (not with an electric mixer). Or if you want to be sure you are distributing the chocolate pieces evenly, you can press them individually and equally into the batter after adding the batter to the 14 muffin cups.

Drop batter by tablespoon into 14 regular sized muffin cups. I use silicone bakeware for uniform baking.

Bake at 325 degrees for 30-35 minutes. Inserted toothpick should come out clean. Remove immediately from pan.

Yield: 14 muffins (7 Medifast meals)

Credit to: http://www.defragged.com/chocolate_chip_medifast_muffins.html

Sunday, October 3, 2010

Peanut Butter Pudding

1 pack Vanilla Pudding
1/2 cup water
2 TB PB2

Mix pudding together as directed on packet.  Mix in 2 TB of PB2.  Freeze for about 30 minutes.

This counts as 1 Medifast meal and 1 optional snack.

Friday, October 1, 2010

Vanilla Frosty (like Wendy's)

*Updated 2/6/2013 to reflect most recent Medifast guidelines*

1 Medifast Vanilla Pudding
1/2 tsp vanilla extract (1/2 condiment)
1TB low fat cream cheese (1 condiment)
1/2 cup cold water
1 cup ice

Blend all ingredients in blender, then freeze until desired consistency! This is really good and you can make it with the Chocolate pudding as well.  You can also freeze it for about 30 minutes to make it more frosty like.

This counts for 1 Medifast meal, 1.5 condiments.

Root Beer Float

1 packet Medifast Vanilla shke
1.5 cups of diet Root Beer - make sure you get 0 carbs
8-10 ice cubes
Place ice cubes and soda in a blender. Add the diet soda, shake and mix for 10-15 seconds or until most of the ice cubes are crushed.

This counts for 1 Medfiast meal.

Vanilla Hazelnut Frapp

1 packet French Vanilla shake
1-2 tsp instant coffee
1 TB sugar free carb free Hazelnut Syrup (like DaVinci)
1.25 cups cold water
8-10 ice cubes
*Blend until smooth

This counts for 1 Medfiast meal and 1 condiment. 

Chocolate Vanilla Frapp

1 packet Swiss Chocolate shake
1-2 tsp instant coffee
1 TB sugar free carb free Vanilla Syrup (like DaVinci)
1.25 cups cold water
8-10 ice cubes
*Blend until smooth

This counts for 1 Medfiast meal and 1 condiment. 

Chicken Parmesan

5 oz cooked chicken breast (235 cal, 5g fat, 44g protein)
1 cup Spaghetti Squash (42 cal, 10g carbs, 2g protein)
1 TB of Parmesan  (25 cal, 1g fat)

1/2 cup "Italian Salsa"
2 tomatoes  (20 cal, 4g carbs, 1g protein)
1 garlic clove (5 cal, 1g carbs)
 *puree 2-3 tomatoes in Magic Bullet and add 1 garlic clove & Italian seasoning- heat.

Preheat oven to 375 F. Cut Spaghetti squash in half & scope out seeds.  In a shallow glass pan, lay squash face down in a couple inches of water.  Bake for 40 minutes. When slightly cooled, using a fork take the flesh out of the squash.  It will look like pasta. Cook chicken breast on countertop grill.  Put 1 cup of spaghetti on a plate and add the chicken.  Top with heated "Italian Salsa" & Parmesan packet.

Calories: 342
Fat: 6 grams
Carbs: 15 grams
Protein: 47 grams

Taco Salad

This taco salad is so good, it really doesn't taste like you are on a diet. I have served this to company and it was a hit. Most importantly, my darling husband loves it!


-4 oz 96% lean ground beef
-1 oz 2% shredded cheddar cheese
-2 cups lettuce
-2 TB salsa
-4 tsp taco seasoning

Brown ground beef. Add taco seasoning and 1/4 cup of water. Let thicken.
Add 2 cups of chopped iceberg lettuce, 1 oz of cheddar cheese & ground beef. Use 2 TB of salsa as dressing.