Monday, December 31, 2012

Easy Italian Sausage Soup

This is a very easy soup recipe and is perfect for a chilly winter day!



1 cup chicken broth (1 condiment)
1/2 cup Jimmy Dean Hearty Sausage Turkey Crumbles (1/3 lean)
2 Laughing Cow Light Garlic & Herb cheese wedges (1 healthy fat)
1/2 cup frozen chopped spinach (1 green)

Combine all ingredients in a microwave safe bowl and heat for 2-3 minutes.  Stir until all ingredients are blended.

145 calories, 6 g carbs, 7 g fat, 16 g protein.

This entire recipes counts for 1/3 lean, 1 green, 1 condiment and 1 healthy fat.




Friday, December 14, 2012

Low Carb McGriddle Sandwich




1 tsp light butter spread (1/2 healthy fat)
2 1/2 TB Sugar Free Pancake Syrup (1 1/4 condiment)
1 1/2 TB Golden Ground Flax (3/4 healthy fat)
1/4 tsp baking powder (1/2 condiment)
1 Kraft 2% American Cheese Slice (1/6 lean)
1/8 cup Egg Beaters (1/16 leanest)
1 Morning Star Farms Sausage Patty (1/3 lean)

Place butter in microwave safe bowl and heat for 10 seconds.  Add syrup, flax and baking powder into a bowl and mix thoroughly.

Warm up skillet to medium heat & spray with Pam.  Add batter in 2 small pancakes. It will spread out a lot, so you will need to push it back together.  Cook for 5 minutes and flip.  cook other side for another 4-5 minutes. In a TSFL Shaker Cup or coffee mug, spray with Pam and pour in Egg Beaters.  Microwave for 2 minutes.  Cook sausage according to package.  To assemble, top 1 pancake with 1/2 cheese slice, followed by sausage patty, followed by egg, followed by 1/2 cheese slice, topped with other pancake.

This recipe counts for .56 leaner, 1 1/4 healthy fat, 1 3/4 condiments.

This is inspired from Hungry Girl's McGriddle swap!

Purple Cauliflower Crust!!


1 head of purple cauliflower, this yielded about 1.5-2 cups raw (3 green)
1/2 cup of Egg Beaters (1/4 leanest)
6 oz low fat cheese (1 leaner if 6g of fat or less per ounce)

Preheat oven to 350 degrees. Spray 2 9" pie pans with Pam. Add all ingredients to food processor and blend until smooth.  Split evenly between the 2 pie pans.  Bake at 350 for about 25-30 minutes or until it starts to get a little golden.  Flip from pie pan onto cookie sheet and bake at 350 for another 10 minutes.

These crusts freeze very well too!

This entire recipe (2 crusts) count as 3 green and 1.25 lean.

Tuesday, October 23, 2012

German Chocolate Shake


1 packet of Dutch Chocolate Shake Mix
1/2 cup ice
1/2 cup water
1/2 tsp of Almond Extract
1/2 tsp of Coconut Extract

Blend until Smooth.  This counts for 1 Medifast meal & 1 condiment.

Medifast Egg Nog

1 Medifast Scrambled Eggs
1 Medifast Vanilla Shake
8 oz water
1 teaspoon cinnamon or nutmeg (2 conidments)
1 teaspoon rum  extract (1 condiment)
3 packets Splenda (3 conidments)

Put all ingredients except cinnamon into blender. Mix ingredients for 2-3 minutes or until smooth. Sprinkle ½ teaspoon of cinnamon or nutmeg on top of each drink Garnish with a cinnamon stick of desired and serve.

This makes 2 servings. Each serving is 1 Medifast meal, 3 conidments.

Medifast Shamrock Shake


1 Medifast Vanilla Shake (1 Medifast Meal)
3 oz avocado (2 Healthy Fats)
1 cup Silk Unsweetened Vanilla Almond Milk (1 condiment)
1.5 TB low fat Cream Cheese (1.5 conidments)
1 cup ice
1/2 mint extract (1/2 condiment)

Mix all ingredients in a blender until smooth.

This counts for 1 Medifast meal, 2 healthy fats, 3 condiments

Medifast Pumpkin Pie


1 Medifast Apple Cinnamon Oatmeal
1 Multi-Grain Crackers
5 oz water
¼ tsp pumpkin pie spice
2 packets Splenda
Cool whip

Mix oatmeal, water, pumpkin pie spice, and Splenda. Microwave on high 2 minutes. Stir and chill in freezer for 10 minutes. Spoon onto crackers.

This recipe is 1 Medifast meal, 1 Optional Snack, 4 condiments

Medifast Pumpkin Bread


1 packet of Peach or Maple Brown Sugar Oatmeal
1/4 tsp baking powder
1/4 tsp Capella Pumpkin flavor drops
1/2 tsp pumpkin pie spice
Enough water to make a thick batter

Mix and drop on Pam-sprayed cookie sheet. With wet fingers, spread into a bread-slice shape. Bake at 350 degrees for 12 minutes.

Relish Tray

Jar of dill pickles
Can of whole olives 

Arrange nicely on a tray.

*Please be mindful of Medifast diet guidelines:
2 dill pickle spears equals 1 optional snack
1.5 ounces of olives equals 1 healthy fat

Medifast Green Bean Casserole


6 cups frozen cut green beans (12 green)
1/2 cup onion, chopped (8 condiments)
4 tablespoons grated parmesan cheese (4 condiments)
1 packet Medifast Cream of Chicken soup (1 Medifast meal)
6 oz. water
1 packet Medifast White Cheddar Soy Crisps (1 Optional Snack)

Preheat oven to 350 degrees. Combine green beans, onions & parmesan in a medium baking dish. Mix Medifast Cream of Chicken soup with water & add to green bean mixture. Bake about 45 minutes. Remove from oven & stir. Crush soy crisps into small pieces & crumble on top of green beans. Bake an additional 10-15 minutes.

This entire recipe makes 4 servings.  Each serving is 3 green, 3 condiments, 1/4 Medifast Meal, 1/4 Optional Snack.

Medifast Stuffing


1 packet Medifast Multi-Grain Crackers (1 optional snack)
1 cube chicken or vegetable bouillon (1 condiment)
4-5 oz boiling water
1 Tablespoon onion, chopped (1 condiment)
2 Tablespoon celery, chopped (Very small portion of green, not enough to count)
1/4 teaspoon poultry seasoning, to taste (1 condiment)


Crush the packet of Medifast Multi-Grain Crackers in small mixing bowl.
In a separate, microwave-safe bowl, crush bouillon cube and mix with water, onions, and celery.
Cook mixture in a microwave 1 to 2 minutes or until the vegetables are tender.
Add poultry seasoning.
Mix well, adding additional water to achieve desired consistency.
Blend bouillon and vegetables with Medifast Crackers.

Medifast Mock Apple Crisp

I am not sure who originally made this recipe, but it has been around for years and it is a great recipe for the upcoming Holidays!


2 cups raw zucchini slices - approx 1.5 cups cooked (3 green)
3 T lemon juice (1 condiments because most is cooked out)
1 packets Splenda (1 condiments)
1/4 tsp cinnamon (1/2 condiment)
1/4 tsp nutmeg (1/2 condiment)
1 Medifast Brown Sugar or Apple Cinnamon Oatmeal (1 Medifast Meal)
1 TB Light margarine (1 healthy fat)

Preheat over to 350 degrees   Peel zucchini and slice it lengthwise.  Core and seed the halves and cut into 1/4" slices.  Put slices in sauce pan with 3 T lemon juice. Bring to boil and cover and cook for 5-6 minutes, until tender. Drain thoroughly  Place the slices back into the pan and add the Splenda, cinnamon, nutmeg and 1 tsp of the Oatmeal powder. Cook and stir for another 2-3 minutes.

Pour into small oven safe bowl.  Melt 1 T light margarine and pour over remaining oatmeal. Mix. Sprinkle over the zucchini and bake in the oven for about 30 minutes or until zucchini is bubbling and topping is browned.

Enjoy!

This counts for 3 green, 3 condiments, 1 Healthy Fat & 1 Medifast Meal.

Saturday, October 13, 2012

Crock Pot Taco Meat



2 lbs of 96% lean ground beef
4 TB chili powder
2 tsp garlic powder
2 tsp onion powder
1 tsp crushed red pepper flakes
3 tsp ground cumin
1 tsp salt
1 tsp beef base
3 cups of water


Mix all ingredients together (beef can be frozen or thawed) in your crock pot. Cook the meat as indicated below.  After cooking, drain the meat and crumble it after cooling (if needed).

For frozen meat: Start on high an hour or more until the ground beef is browned. Switch to low for an additional 2-4 hours.

For thawed meat:  Mix all ingredients and cook on low for 3 to 4 hours.

Serves 6
145 calories, 0 g carbs, 5 g fat, 24 g protein

Based on recipe here: http://www.lowcarbcrock.com/2011/11/how-to-make-low-carb-beef-taco-meat-in.html

Monday, October 8, 2012

Whopper Pizza


Cauliflower Crust:
1 bag of Kroger Frozen Cauliflower (4 green)
4 eggs (1 1/3 lean)
1/2 cup shredded Kraft cheddar cheese (2 condiments)

Toppings:
1/2 cup shredded Kraft cheddar cheese (2 condiment)
2 TB Bolthouse Thousand Island dressing (1 healthy fat) 
4 oz 96% lean pan browned ground beef (2/3 leaner)


Preheat oven to 375 degrees. In a food processor, blend all the ingredients until smooth.  Spray 2 9" round pie tins with non-stick cooking spray. Pour half of mixture in each pie tin.  Bake for 30 minutes. Loosen edges and flip onto cookie sheet. Bake for another 15 minutes.

Spread 1 TB of Bolthouse Thousand Island on each pizza crust. Sprinkle 1/4 cup shredded Kraft cheddar cheese on each pizza.  Top with 2 oz of browned ground beef.

Makes 2 servings. 
Each serving is:
2 green, 1 lean, 2 condiments and 1/2 healthy fat.
370 calories, 14 g carbs, 11 g fat, 45 g protein




Thursday, October 4, 2012

Shredded Chicken Tacos


Shredded Chicken Tacos

6 oz shredded cooked chicken - good use for leftover chicken!  (1 leaner)
1 cup (149 grams) fresh diced red bell peppers (2 green)
72 g iceberg lettuce for taco shells (1 green)
1/4 cup Kraft Shredded Fat Free Cheese (2 condiments)

Wash and dry lettuce. Place chicken in the center of the lettuce cup. Add diced bell peppers and top with cheese.

Enjoy!

Monday, September 24, 2012

Indian Chicken with Roasted Cauliflower & Curry Yogurt Sauce


9 oz (cooked weight) of grilled chicken (1 1/2 Leaner)
*This is approx 14 oz raw weight of chicken
12 oz bag of frozen cauliflower (4 Green)
*12 oz frozen bag of cauliflower yielded 340 grams cooked weight
1 red bell pepper (2 green)
1 tsp olive oil (1 Healthy Fat)
1 cup reduced sodium chicken broth (1 Condiment)
1 tsp yellow curry powder (1 Condiment)

Indian Yogurt Sauce:
1 single serving Fage Plain Greek Yogurt (7 oz container) (1/2 Lean)
1 TB light mayonnaise (1 Healthy Fat)
1 TB yellow mustard (1 Condiment)
1 tsp yellow curry powder (1 Condiment)
2 packets Splenda (2 Condiments)

Preheat oven to 375 degrees. Break up the cauliflower or use bag of frozen cauliflower and place in a 13 x 9 baking dish. Pour chicken broth over the cauliflower. Sprinkle 1 tsp of Curry Powder over the cauliflower.  Bake at 375 degrees for 45 minutes, turning every 15 minutes.

Using olive oil, light saute red bell peppers until tender.  Grill 2 boneless skinless chicken breasts and cooked until done on a indoor or outdoor grill.  Shred grilled chicken.  Mix shredded chicken and bell peppers together.

Make the yogurt sauce by mixing all the ingredients. Spoon sauce over grilled chicken, hot cauliflower and serve.

This recipe makes 2 servings.

Each serving is 1 Lean, 3 Green, 1 Healthy Fat, 3 Condiments.
345 calories, 16 g carbs, 12 g fat, 39 g protein



Sunday, September 9, 2012

Tofu & Fried Rice



11.25 oz extra firm tofu (3/4 leaner)
1 tsp Red Robin seasoning salt (1 condiment)

1/2 cup Egg beaters (1/4 leanest)
73 gram cooked radishes (1 green)
90 grams riced cauliflower (1 green)
1 tsp low sodium soy sauce (1/2 condiment)
.75 oz avocado (1/2 healthy fat)

62 grams steamed green beans (1 green)

1 wedge Laughing Cow Light cheese (1/2 health fat)
2 tsp low sodium soy sauce (1 condiment)
1 TB Srirachi Sauce (1/2 condiment)

To make tofu:
Preheat oven to 350 degrees. Slice tofu into thin slices and arrange on a cookie sheet. Pat tofu with paper towels to dry.  Lightly season with Red Robin seasoning salt.  Bake for 20 minutes and turn tofu. Bake for another 20 minutes or until golden brown.  *Please note that cooking times will vary greatly based on how much water is retained in the tofu.  Tofu will shrink a lot as it bakes.

To make fried rice:
Using steamed cauliflower, pulse in food processor until rice texture. Finely dice radishes and saute in pan.  Add cauliflower and 1 tsp soy sauce.  Add egg beaters and cook golden.

To make sauce:
Mix Laughing Cow Light cheese with 2 tsp of soy sauce & Srirachi.  Blend until smooth.

Add riced cauliflower to plate and top with avocado. Arrange steamed green beans on plate. Arrange tofu on plate and use sauce to dip tofu in.



Monday, September 3, 2012

Garlic Chicken Muffins

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*



4 packets Medifast Cream of Chicken Soup
4 TB Golden Ground Flax Seed
1/2 cup Eggbeaters
1 tsp Garlic Powder
1 tsp McCormick Grill Mates Fiery 5 Pepper seasoning
1/2 tsp Baking Soda
1/2-3/4 cup water

Preheat oven to 350 degrees. Mix all ingredients together. Pour mixture into silicone baking cups or regular muffin tin sprayed with non-stick cooking spray.  Fill 12 muffin cups.  Bake for 18-20 minutes.

Enter recipe yields 12 muffins.
1 Medifast meal = 3 Muffins
3 Muffins = 1 Medifast meal, 1/2 healthy fat, 1.25 condiment, 1/16 leanest


Thursday, August 30, 2012

Spicy Slap Yo Momma Chicken


6 ounces of pre-cooked shredded chicken breast (1 leaner)
Approx 3 cups raw spinach **You will only want to use 1 cups cooked, so be sure to measure after it is cooked**  (2 green)
1/2 cup of Rotel Tomatoes (1 green)
2 wedges of Laughing Cow Light Cheese (1 Healthy Fat)
1 tsp  McCormick Fiery 5 Pepper Seasoning (2 condiments)

In a 10" sauce pan, add 1/4 cup of water. Add 3 cups of raw spinach to water and saute until spinach is wilted.  Remove spinach to measure out 1 cup or 180 grams. Add 1 cup of cooked spinach back to pan.  Add 1/2 cup of Rotel Tomatoes, chicken and seasoning to pan.  Continue to cook until the chicken is warm. Add Laughing Cow Cheese and stir in so it is creamy.

This counts for 1 leaner, 3 green, 1 healthy fat and 2 condiments.


Monday, August 27, 2012

Java Chip Cookie Shake


The Recipe:
1 Medifast Soft Bake Cookie packet
6 coffee ice cubes (freeze coffee in an ice cube tray)
1 cup Silk Unsweetened Vanilla Almond Milk (30 calories, 1 g carbs)

Add dry Medifast Soft Bake cookie packet to blender with 6 coffee cubes and 1 cup of almond milk.  Blend until smooth.

This counts for 1 Medifast meal & 1 condiment. 






Saturday, August 25, 2012

Cherry Chocolate Chip Muffins

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*


The Recipe:
3 packets Medifast Chocolate Chip Pancakes
3 packets Medifast Brownie
4 TB ground flax seed
1 box sugar free cherry Jello
3/4 cup Egg Beaters
3/4 cup water

Preheat oven to 350 degrees. Mix all ingredients together. Pour evenly into 12 muffin cups. Either use silicone muffin pan or spray each cup with non-stick spray.  Bake for 18-20 minutes.

This recipe yields 12 muffins.
1 serving is 2 muffins. 2 muffins equals 1 Medifast meal, 1/3 healthy fat, 2/3 optional snack, 1/16 leanest.



Fiery Salmon with Grilled Zucchini and Eggplant



The Recipe:
7 oz Salmon Fillet (raw weight) (5 oz cooked weight)
1 tsp McCormick Grill Mates Fiery 5 Pepper Seasoning
1 medium zucchini, sliced (90 grams cooked weight)
2 slices of eggplant (100 grams cooked weight)
1/2 tsp black pepper

Fire up your outdoor BBQ grill and preheat it well. 

Spray tin foil with a bit of non-stick cooking spray. Put salmon skin side down on a piece of tin foil big enough to wrap around the fillet. Sprinkle 1 tsp of McCormick Grill Mates Fiery 5 Pepper Seasoning on fillet.  Join the long sides of the foil together up and around the salmon completely. Fold the foil sides together to create a seal and prevent them from coming apart.

Arrange zucchini slices and egg plant slices on a grill basket. Sprinkle with black pepper.

Put the salmon and grill basket with vegetables in it on your BBQ grill and close the lid to your grill. Check the salmon doneness after 15 minutes; your salmon is ready when it's light pink and moderately resilient to the touch when pressed.  Flip the vegetables in the grill basket after 15 minutes. Cook & salmon for up to 25 minutes or until done.

This recipe counts for 1 lean, 3 green, 3 condiments

Friday, August 17, 2012

Mom's Eggplant Lasagna




Eggplant appx 3 med size (445 g cooked) (9 green)
2 14 oz cans of diced tomatoes - less than 5 g of carbs per serving (7 green)
1/2 tsp italian seasoning (1 condiment)
1/2 tsp garlic powder (1 condiment)
1.5 packages of Jennie O Hot Italian Turkey sausage  (22.5 oz cooked) (4.5 lean)
16 oz 1 or 2% cottage Cheese (1 1/2 leaner)
1/4 c egg beaters (1/8 leanest)
1 3/4 c low fat Mozzarella Cheese (1 3/4 lean)

Preheat over to 400. Slice the eggplant, sprinkle with salt, put in single layer on parchment paper, lightly salt and bake turning half way. Takes 2 baking sheets. Once done, reduce oven to 350 degrees.

Stir together diced tomatoes, italian seasoning and garlic powder. Simmer over low heat till thickened. About 30 minutes.  Take turkey sausage out of skins and brown, stir in with tomtoes.

In a food processor or blender, mix together cottage Cheese and egg beaters.  Blend until smooth.

In 9X13 in pan spread 1/4 tomato sauce in bottom of pan. Put down one layer of cooked eggplant, spread 1/2 cottage cheese mixture on eggplant, spread 1/2 remaining sauce, sprinkle on 1/2 the mozzarella, repeat.

Bake at 350 for 45 min.

The entire recipe makes:
16 green, 8 Lean, 2 condiments

This recipe makes 8 servings. Each serving is:
2 green, 1 lean, .25 condiments


Wednesday, August 15, 2012

Mexican Zucchini Boats

180 grams Zucchini (2 green)
1/2 cup Rotel (1 green)
4 oz shredded chicken breast (2/3 leaner)
1 1/3 oz low fat shredded cheese (1/3 lean)

Preheat oven to 400 degrees. Cut zucchini in half length wise. With a spoon, scoop on the inside seeds to create the Zucchini Boat. Weigh the zucchini so you have 180 grams. I cut my zucchini into 3 boats to fit my pan.  Fill each boat with shredded chicken, evenly distributing the chicken among the boats. Top the chicken with 1/2 cup of Rotel. Bake for 30 minutes. Add shredded cheese and bake for another 10 minutes.

This entire recipe counts as 1 lean & 3 greens.




Tuesday, August 14, 2012

Zucchini Lasagna and Homemade Tomato Sauce

I saw this great recipe on a message board for Zucchini Lasagna & modified it a bit to make it fit exactly into our Lean and Green guidelines.

Zucchini Lasagna
2 cup (360 grams) zucchini  4 green
2 c fresh spinach 4 green 
2 c Homemade Tomato Sauce (recipe below) 4 green, 6 condiments
16 oz Ground Turkey (96% lean) 2 2/3 leaner
1 Eggs 1/3 lean
12 oz Cottage Cheese (1%) 1 leanest
8 oz Mozzarella (low fat) 2 lean

With a potato peeler, slice zucchini into thin ribbons for "noodles." Brown ground turkey and add sauce. Combine spinach, cottage cheese, and egg in bowl. Layer with turkey and sauce, cottage cheese mixture, and zucchini "noodles" repeat layers. Cook at 400 degrees for 30 minutes- enjoy your healthy "lasagna" with the whole family!

Entire recipe is (including the sauce recipe below):
6 lean, 12 green, 6 condiments
Each serving is:
1 lean, 2 green, 1 condiment - you can add a 1 cup side salad to make a full lean and green meal.

Homemade Tomato Sauce
5-6 tomatoes (360 grams) 4 green
1 TB garlic 3 condiments
1 tsp basil 1 condiment
1 tsp ground oregano 2 condiment


Add tomatoes to boiling water for 1 minutes. Remove skins and cores and place in a large pot. Boil gently for 5 minutes.  At the end of the boiling period there will be quite a bit of liquid.  Remove 1.5 cups of liquid for use as tomato juice. Add garlic & tomatoes and simmer uncovered for 45 minutes or until the sauce has thickened.  Add the basil and oregano and simmer another 15 minutes or until the sauce has reached the desired consistency.

Yield:  2 cups sauce, 1.5 cups juice



Saturday, August 11, 2012

Win a Medifast Meal Counter!!

Apple Cinnamon Oatmeal Cookies


1 packet Medifast Peach Oatmeal
1/4 tsp cinnamon (1/2 condiment)
1 packets Splenda (1 condiment)
1/8 tsp baking powder (1/4 condiment)
1/2 tsp vanilla extract (1 condiment)
1/3 cup water

Preheat oven to 350º F.  Mix all dry ingredients together, add extract and water.  Stir until
moistened.  Scoop into mini paper baking cups or greased baking pan (use Pam non-stick
cooking spray) and bake for 12-15 minutes or until golden brown.

Peach Cobbler Muffin

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 packet Medifast Peach Oatmeal
1/4 tsp cinnamon (1/2 condiment)
1 packet Splenda (1 condiment)
1/2 tsp vanilla extract (1/2 condiment)
1/4 tsp baking powder (1/2 condiment)
1/3-1/2 cup water

Preheat oven to 350º F.  Mix all dry ingredients together, add extract and water.  Stir until
moistened.  Scoop into mini paper baking cups or greased baking pan (use Pam non-stick
cooking spray) and bake for 12-15 minutes or until golden brown.

This entire recipe counts for 1 Medifast meal, 2.5 condiments

Blueberry Muffin

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 packet Medifast Blueberry Oatmeal
1/4 tsp cinnamon (1/2 condiment)
1 packet Splenda (1 condiment)
1/2 tsp vanilla extract (1/2 condiment)
1/4 tsp baking powder (1/2 condiment)
1/3-1/2 cup water

Preheat oven to 350º F.  Mix all dry ingredients together, add extract and water.  Stir until
moistened.  Scoop into mini paper baking cups or greased baking pan (use Pam non-stick
cooking spray) and bake for 12-15 minutes or until golden brown.

This entire recipe counts for 1 Medifast meal, 2 condiments.

Friday, August 10, 2012

Sweet Buns

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

1 package of Medifast Oatmeal, any flavor
1 package Medifast Eggs
1/2 tsp baking powder  (1 condiment)
2 TB ground flax seed (1 Healthy Fat)
1 packet of Splenda (1 condiment)
1 tsp vanilla extract (1 condiment)
4 TB water

Topping Spices: (pick one) (1 condiment)
1/2 tsp Cinnamon
1/2 tsp Pumpkin or Apple Pie spice
1/2 tsp Nutmeg

Preheat oven to 350 degrees. Mix all dry ingredients, add water and vanilla, and mix thoroughly. Form into
2 small bun shaped mounds on a cookie sheet. Smooth the tops and sprinkle with spice of your
choice. Bake for 10-11 min and then put under broiler for 1-2 min just to barely brown top.

1 bun = 1 Medifast Meal, 1/2 Healthy Fat & 2 Condiments)



Wednesday, August 8, 2012

Tofu Fries

1 package of Extra Firm Tofu
Red Robin seasoning (1 condiment)
Pam (1 condiment)

Preheat oven to 400 degrees. Slice tofu in strips like french fries. Spray cookie sheet with Pam. Lay out tofu on cookie sheet.  Lightly spray Pam on tofu fries.  Sprinkle with Red Robin seasoning or other seasoning salt.  Bake at 400 for 25 minutes. Turn tofu fries over and bake for another 20 minutes or until golden brown.

The entire recipe counts as 1 Leaner & 2 Condiments.


Maple Chai Muffins

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

2 Medifast Maple Brown Sugar Oatmeal
2 Medifast Chai
1/2 cup Egg Beaters (1/4 leanest)
2 TB Ground Flax Seed (1 healthy fat)
2 packet Medifast Pancake Syrup (2 condiments)
1 tsp pumpkin pie spice (2 condiment)
1 tsp vanilla extract (1 condiment)
1 tsp baking soda (1 condiment)
1/2 tsp baking powder (1 condiment)

Preheat overn to 350 degrees. Spray a muffin pan with  Pam and pour batter to make 4 muffins. Bake for 12-15 minutes, or until a toothpick comes out clean.

Total recipe yields 8 muffins or 4 Medifast meals.
2 Muffins = 1 Medifast meal, 1.75 condiments, 1/4 healthy fat, .06 leanest.


Spicy Cream of Jalapeno Soup

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 Medifast Cream of Chicken Soup
1/4 cup  Rotel (diced tomatoes with green chiles or habanero peppers) (1/2 green)
2 tsp sour cream
1 cup water


Blend together in magic bullet or blender for 1 minute. Heat in microwave for 2 minutes.

This entire recipe counts for 1 Medifast meal, 1/2 green, 2 condiments.



Dilly Biscuits

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

2 Medifast Cream Of Chicken packets
2 Medifast Eggs packets
2 TB ground flax seed (1 healthy fat)
10 TB water
1 1/2 tsp Baking Powder (3 condiments)
1/2 tsp garlic powder (1 condiment)
1 tsp dried dill weed (1 condiment)

Warm oven at 375 F. Put in sprayed muffin tin-regular size not mini. Bake 15 mins until just
brown and spring back when pressed.

2 biscuits = 1 Medifast meal, 1/4 Healthy Fat, 1 Condiment
Total yield 8 muffins/4 Medifast meals

Soup Chips


1 Medifast Cream of Chicken, Cream, Tomato Soup, or Cream of Broccoli soup Packet
4 Tablespoons of Cold Water

Directions: Whisk the soup mix soup and water together in a bowl. Spray a glass pie plate with
Pam. Pour mixture into pie plate and swirl it around so that it coats the bottom of the pie plate. The
mixture will be thin.

You can top your “chips” with a few shakes of taco seasoning, cayenne pepper, fat free parmesan
cheese, molly mc cheese, garlic powder / basil flakes, etc. Microwave between 2 and 5 minutes
(microwaves vary) so check the bottom of the plate after 2 minutes — when the bottom starts
to brown a bit, they are done. Cool a bit and slice or break into pieces. These store great in zip-
lock bags for a great “grab and go” meal.

Chinese Chicken Noodle Soup

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 package of Medifast Chicken Noodle Soup
1 1/2 cups water
1 tsp Chinese hot mustard (1 condiment)
2 tsp low sodium soy sauce (1 condiment)

Heat on stove or in microwave container per package directions.

This recipe counts for 1 Medifast meal & 2 condiments

Mexican Hot Chocolate

1 packet Medifast Hot Cocoa
1/4 tsp cinnamon (1/2 condiment)
1/4 tsp vanilla extract (1/4 condiment)
6 oz of water


Pour 6 oz cold water into a shaker jar. Add one packet of the Medifast Hot Cocoa, the cinnamon
and vanilla extract. Shake until dissolved. Place in microwavable container and microwave for 2
minutes. Allow the drink to cool, stir and enjoy.

Healthy Ketchup

I found this recipe for Healthy Ketchup and ran it by Nutrition Support to see how we can incorprate this in our 5 and 1 plan.


3 cups grape tomatoes (18 Condiments)
1/4 cup sliced onion (4 Condiments)
scant 1 tbsp apple cider vinegar (1 Condiment)
1/4 tsp salt (1 Condiment)
1/8 tsp powdered ginger (omit if desired) (1/4 Condiment)

Preheat oven to 400 F. Roast first two ingredients 40-45 minutes, or until the tomatoes are shriveled and most of their liquid is absorbed. Then blend with all other ingredients. Let cool before putting in the fridge, and for thickest results leave uncovered a few hours even after putting in the fridge.

Total Recipe: 24 Condiments 
2 TB of ketchup = 1 Condiment Serving

This is a great recipe from Chocolate-Covered Katie's Blog. *Please note that most of her recipes, while healthy, are not on plan. I just want to give credit where credit is due.


Tuesday, August 7, 2012

Peanut Butter Chocolate Cookies

1 Medifast Chocolate Pudding
1/4 tsp baking power (1/2 condiment)
1/2 tsp cinnamon (1 condiment)
1 packet Splenda (1 condiment)
1/2 tsp vanilla extract (1/2 condiment)
2 TB PB2 (1 optional snack)

Mix all the dry ingredients, add the water w/vanilla extract, then the peanut butter. Mix well makes 5 cookies. Spray cookie sheet with Pam, bake at 350 for 14 min.

Heavenly Hash Ice Cream

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 Medifast Chocolate Pudding
1/2 cup of ice
1 TB low fat cream cheese  (1 condiment)
1 tsp almond extract (1 condiment)
2 TB Walden Farms Marshmallow dip (1 condiment)

Put all ingredients (expect Walden Farms Marshmallow dip)  in Ninja, Magic Bullet or other blender & blend until smooth. Pour into cup and fold in Walden Farms Marshmallow dip.  Gently stir to zig zag but not mix.

This entire recipe counts for 1 Medifast meal, 3 condiments.

Big Ole Pancake

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

1 Medifast Pancake (Chocolate Chip featured here but any will be great!)
1/4 cup of Egg Beaters (1/8 leanest)
2 TB flax seed (1 healthy fat) (optional)
1/4 tsp baking powder (1/2 condiment)
1./4 cup of water

Blend together and pour into heated skillet.  Cook until golden & flip!


Monday, August 6, 2012

Blue Cheese Dressing


I make my own Blue Cheese dressing and it is DIVINE!

1 cup of Mayo (I like the one with Extra Virgin Olive Oil)
1 cup fat free Sour Cream
1 TB of Apple Cider Vinegar
1 tsp garlic powder
1 tsp black pepper
6 oz Blue Cheese crumbles

Mix well together and store in refrigerator.

Makes about 24 1 oz servings.
1 ounce = 65 calories, 2 g carbs, 5 g fat, 2 g protein.
I count 1 ounce as 1 healthy fat.

Tuesday, July 31, 2012

Cherry Cream Cheese Frosting


Cherry Cream Cheese Frosting

I took 8 oz pack of low fat cream cheese, 1 box SF cherry jello, 8 tsp of Splenda blended together.
I used 1 tsp per doughnut. That is 2 TB or 1 oz total for 3 meals (2 doughnuts per meal)

Per ounce:
2 TB low fat Cream Cheese = 2 Condiments
1/8 box of Jello = 1/2 optional snack
1 tsp Splenda = 1/2 Condiment


Recipe for Heart Doughnuts

Sunday, July 29, 2012

Heart Doughnuts

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

Heart Shaped Medifast Doughnuts!
2 Doughnuts = 1 Meal

The Recipe:
1 packet Medifast Chocolate Chip Pancakes (1 Medifast Meal)
1 packet Medifast Brownie (1 Medifast Meal)
1 packet Medifast Chocolate Chip Cookie Soft Bake (1 Medifast Meal)
1/2 cup of Egg Beaters (1/4 Leanest)
1/2 tsp baking powder (1/2 Condiment)
2  TB golden flax seed (1 Healthy Fat) (optional)
1/2 cup water

2 muffins equals 1 meal.  The entire recipe is 3 Medifast meals, 1/4 Leanest, 1/2 Condiment, 1 Healthy Fat.

You can add Cream Cheese Frosting



I got this super cute Doughnut pan for my birthday! 
You can buy the heart pan here:


Preheat oven to 350 degrees. I actually used my toaster oven and it worked very well for this.  Mix all ingredients together and pour into Doughnut pan.  Bake for 18-20 minutes.











Sunday, July 22, 2012

Mini Zucchini Frittata


Mini Zucchini Frittata
1.5 cups grated zucchini (3 green)
3 oz Lean Cheese (3/5 Lean)
3/4 cup Egg Beaters (3/8 Leanest)
Pinch of Red Robin Seasoning Salt (1 condiment)


Preheat oven to 350 degrees.

In each muffin cup or brownie/cookie tray, add 57 grams (.5 cup) of grated zucchini. Add 1/4 cup of egg beaters and 1 oz of shredded low fat mozzeralla cheese. Stir and sprinkle a dash of seasoning salt on top.

Bake for 20-25 minutes.

1 serving = entire recipe.  Medifast: .975 Lean, 3 green, 1 condiment.
300 calories, 12 g carbs, 8 g fat, 44 g protein.

This recipe makes 3 Frittatas for 1 lean and green meal

Yummy and delicious!

Baking enough for 2 people in my toaster oven



Wednesday, July 18, 2012

Sloppy Joe Skillet


1 Medifast Sloppy Joe (1 Medifast Meal)
1/2 c Egg Beaters (.25 Leanest)
2 TB Salsa (2 Condiments)

Cook Medifast Sloppy Joe per the package directions.  Scramble egg beaters.  Combine scrambled egg beaters, Sloppy Joe and Salsa.

This counts for .25 Leanest Portion, 2 Condiments and 1 Medifast meal.


Monday, July 16, 2012

Spicy Shrimp Stirfry


1.5 cups of cooked shredded cabbage (3 green)
7 oz cooked shrimp (1 leanest)
2 Laughing Cow Light Wedges (1 healthy fat)
2 tsp  low-sodium Soy Sauce (1 condiment)
1 TB Sriracha Hot Pepper Sauce (1/2 condiment)
1/4 tsp garlic powder (1/2 condiment)
1 packet Splenda (1 condiment)

In a large frying pan, combine shredded cabbage, soy sauce and Sriracha.  Add cooked shrimp, garlic powder and Splenda.  Add laughing cow and mix until sauce is creamy.

This counts for 1 leanest, 3 green, 1 healthy fat and 3 condiments.
300 calories, 15 g carbs, 5 g fat and 43 g protein.



Saturday, July 14, 2012

Revolution Rolls...the BULK RECIPE

30 eggs, room temperature
16 oz fat free cream cheese, room temperature
1 tsp cream of tartar
10 packets of Splenda

Yield: 60 rolls (use 2 rolls to use as a bun)
2 rolls: 100 calories, 2 g carbs, 6 g fat, 8 g protein

For Take Shape for Life/Medifast Users:
2 rolls is 1/3 lean & 1.33 condiments


You need to add 2/3 Lean to your day.
4.6 oz of fish or shrimp from leanest category
4 oz of chicken, turkey or fish on the learner category
3.33 oz of lean beef, lamb or other meat from lean category
2 whole eggs
1 1/3 cup Egg Beaters
2 Morningstar Farm or Boca Hamburger Patties

The rolls can be stored in the fridge for 1 week or frozen.  These reheat very well in a toaster oven.

This is modified from  Sandy's Kitchen recipe.



1. Preheat oven to 350 degrees. Line cookie sheets with parchment paper. I found this AWESOME parchment paper/foil combo called Martha wrap.  Since this recipe is so big, it took a few trips in the oven. I was able to reuse the paper for all the rolls! Also, one of my frustrations with normal parchment is how it curls, but since there is foil on one side of the Martha wrap, it is shape-able.  Buy some!!




2. Separate the egg whites and egg yolks.  The easiest method for this is to crack all the eggs into a large mixing bowl. With a spoon, remove each yolk and set aside in another large mixing bowl.  Here is the method for separating the egg whites: http://www.keeplearningkeepsmiling.com/2011/02/22/simple-and-easy-way-to-separate-egg-yolk-from-egg-white/

2. Beat the egg whites with cream of tartar until the whites form stiff peaks.  I have a KitchenAid stand mixer & just leave it beating the whites while I do the next steps.

3. Add yolks, Splenda and cream cheese to food processor. Blend until smooth.

4. Carefully fold the egg yolks into the egg whites.  Don't mix too much because it will cause the egg whites to collapse.

5. Using a 1/4 cup measuring cup, form 6 rolls per cookie sheet.

6. I like to have a top roll and a bottom roll like this:

So I put 1/2 the rolls on the top oven rack and half on the bottom rack.  If you want all your rolls to be tops, then use the higher oven rack position. 

7. Bake for 25 minutes or until they are golden.  Cool on a wire cooling rack.






Wednesday, July 11, 2012

5 Weight Loss Myths

#1 The Starvation Myth: Eat less, exercise more, and then we will lose weight
  • People assume that those who are overweight are lazy, undisciplined and self-indulgent
  • There are many things that affect metabolism and weight regulation, and these things work differently inside each individual's body
  • Too extreme of calorie restriction causes your body to think it's starving, which sets off chemical processes telling you to eat more and also causes your body to perceive starvation and slow metabolism in an attempt to preserve energy. This is why it is so important to eat all 5 of your Medifast meals, your healthy fats and Lean and Green meal.
  • A part of our brain is wired for survival, and it creates chemical responses to starvation that we have no control over

#2 The Calorie Myth: All calories are created equal
  • The type, not the amount, of calories you consume is what's important. 
  • The calories we eat contain different amount of nutrients, and this affects how well or poorly our body utilizes them
  • Food that enters our bloodstream quickly tends to promote weight gain; food that enters slowly tends to promote weight loss
  • Food contains information for you genes that controls how well you metabolize it

#3 The Fat Myth: Eating fat makes us fat
  • American Paradox: Over last 40 years, national fat consumption has dropped from 42% to 34% of total calories, but obesity and high BMIs have risen significantly
  • There are different types of fat, and they interact with our genes differently: some signal for weight loss and health; others for weight gain
  • Essential Omega-3 fats enhance metabolism and promote weight loss
  • Trans fat found in processed foods causes weight gain, impair metabolism, and lead to inflammation and diabetes

#4 The Carb Myth: Eating low carb or no carb will make us thin
  • Refined or processed carbs slow down our metabolism; complex carbs in their natural state actually speed up metabolism. Medifast meals provide us with high quality carbs our bodies need.
  • Fruits, vegetables, buts, seeds and whole grains are all great sources of carbs. While we limit some of these during the weight loss phase, it is a crucial part of transition and maintenance to incorporate all kinds of healthy carbs back into our diet
  • Good carbs contain phytonutrients, which are healing plant chemicals essential for optimal health;  phytonutrients turn on genes to help us burn fat and slow the aging process
  • Focus on unprocessed carbs because they have more fiber and will not quickly turn into sugar inside your body

#5 The Avoidance Myth: Skipping meals will help us to lose weight
  • When you eat is just as import as what you eat
  • Skipping meals causes our bodies to feel starving, which leads to overeating
  • Breakfast is very important because it turns on our metabolism for the day. Be sure to eat your first Medifast meal within 1 hour of waking up
  • Our nutrient intake and calories should be spread out throughout the day. This is why we eat 6 meals a day.

Tuesday, July 10, 2012

Mozzarella Sticks

4 Mozzarella Cheese Sticks - 1 oz per stick, 3-6 g fat per oz (1 Lean)
1/2 bag of Medifast Chili Nacho Puffs (1/2 Medifast Meal)
1 egg white (1/14 Leanest)
Pam (1 Condiment)

Preheat oven (I used my Toaster Oven) to 375 degrees.  In food processor or blender, grind 1/2 bag of Medifast Chili Nacho Cheese Puffs into breadcrumbs. Cut each cheese stick in 1/2.  Roll each stick in egg whites, then roll in ground puffs.  Place all sticks on Pam sprayed cookie sheet. Quickly spray sticks with Pam.  Bake for 10 minutes or until first sign that cheese is melting.

This counts for 1 Lean, 1/2 Medifast Meal & 1 Condiment.

Be sure to eat the other 1/2 bag of Medifast Chili Nacho Cheese Puffs so you get your complete meal.


Saturday, July 7, 2012

Low Carb Sushi

1.5 cups of riced cauliflower, browned (3 green)
7 oz grilled Tilapia (1 leanest)
2 Sushi Nori sheets (1 g of carb each) (2 condiments)
1/2 t Sriracha sauce (1/2 condiment)
1 t low sodium soy sauce (1/2 condiment)

Medifast: 3 Green, 1 Leanest, 3 condiments
300 calories, 11 g carbs, 4 g fat, 50 g protein.

This makes a lot more than pictured - 2 rolls of sushi.  These are just the prettiest pieces!


I grilled my Tilapia on my George Foreman grill & set it aside.  10 oz of frozen Tilapia yields 7 oz cooked.

I took a bag of frozen cauliflower, cooked it in the microwave for about 5 minutes in a little water.  Pulsed it a few times in my food processor until the cauliflower had the texture of rice.  Added the cauli-rice to a pan & browned it up a little.


Next I laid out my first Sushi Nori sheet.  Make sure you get seaweed sheets that are 1g carbs each.


I combined my Tilapia with the cauli-rice, just for ease of assembly.  Cover 2/3 of the Nori sheet with half the mixture.


Carefully roll together.  Try to keep it as tight as possible without tearing the sheet.  This will just require practice.  The Nori sheet was a little sturdier then I thought it would be, so I actually packed the mixture that fell out the ends back in for a fairly tight roll.




Next slice the roll with a sharp knife and arrange on a plate.  I ended up making 2 rolls, but these were the prettiest pieces.


This was the rest....still tasted good!


Garnish with Sriracha and Soy Sauce

ENJOY!!!

Me eating sushi in the rain!