Monday, March 19, 2012

Chocolate Chip Cake

Servings: 2

Per Serving:
1 Medifast Meal
2 condiments
1 healthy fat

1 packet Medifast Chocolate Chip Cookies
1 packet Medifast Pancakes (Regular or Chocolate Chip)
1 tsp. Raspberry Sugar Free Syrup
5 Tbsp. Water
1 Tbsp. Lite Cream Cheese ( 1 healthy fat)
1 packet Splenda (condiment)
10 sprays of PAM or like product

Mix together the Chocolate Chip Cookie and Pancake mixes. Add raspberry syrup and water. Mixture will be slightly thick. Spray 5 sprays into each ramekin. Pour mixture into ramekins. Microwave for 1 -1/2 minutes. Take out of ramekin and let cool for about 5 minutes. Mix cream cheese and Splenda. Spread (divided) onto top of each delicious cake.

Grilled Shrimp & Scallop Kabobs

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So easy and so good.

PREP TIME: 10 minutes

TOTAL TIME: 25 Minutes

Servings: 2

Per serving:
1 Leanest protein
2 condiments
3 vegetable servings
2 healthy fats

1/4 cup lemon juice
2 1/2 tablespoons canola oil
1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme leaves
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 pound sea scallops
13 ounces of uncooked large shrimp in shells
4 ounces mushrooms,
4 cherry tomatoes – about 5 ounces
1 medium zucchini, (about 1 inch in diameter), cut into 1-inch slices about 4 ounces

Heat coals or gas grill for direct heat. Mix lemon juice, oil, thyme, salt and pepper. Cut scallops in half if over 1 inch in diameter. Thread scallops, shrimp, mushrooms, tomatoes and zucchini alternately on each of four 10-inch metal skewers. Brush with lemon juice mixture. Grill uncovered 4 inches from medium heat 10 to 15 minutes, brushing frequently with lemon juice mixture and turning once, until scallops are white and shrimp are pink and firm. 

Note: The exact heat of the grill or coals, as well as the outside temperature and wind, can affect your grilling time. The kabobs may be done early so stay close to the grill. Also, leaving space between the shrimp, scallops and vegetables will help them cook more evenly.

Wok-Seared Chicken & Vegetables

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Serves: 4 

Per serving: 
1 leaner protein 
1 vegetable serving 
3 condiments 
1 fat 

1 teaspoon coriander seeds 
1 teaspoon cumin seeds 
1 teaspoon fennel seeds 
1/4 teaspoon salt 
1/2 teaspoon ground turmeric 
2 pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes 
4 teaspoons canola oil, divided 
1 1/2 cups green bell pepper, cut into 1-inch cubes 
1 cup sliced spring onion 
4 large cloves garlic, thinly sliced 
3 dried red chilies, such as Thai, cayenne or chile de arbol, stemmed 
2 teaspoons lime juice 
1/2 cup firmly packed fresh mint leaves, finely chopped

1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture. 

2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 teaspoons oil. When the oil is shimmering, bell pepper, onion, garlic and chilies. Cook, stirring until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate. 

3. Reduce heat to medium-high and add the remaining 2 teaspoons oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds. 

Calories 271 per serving

Serve over 1 cup of shirataki noodles per serving. This will add 2 vegetable servings. 

Sautéed Tofu and Spinach

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Servings: One

Per Serving:
One Leaner protein
3 vegetables servings
3 condiments

1 tspn olive oil
Mori Nu brand extra firm tofu, 1 lb. block
1 lb of raw Spinach, will yield 1 ½ cups cooked
2 cloves garlic
1 tbsp low sodium Tamari soy sauce

Heat 1 teaspoon olive oil in a large pan over medium heat. Cube a block of extra firm tofu and add to hot oil.

As the tofu heats, wash and de-stem the spinach, and tear up the larger pieces, then add it to the tofu. Chop 2 cloves of garlic and add. Lower heat and continue cooking until the spinach is wilted. Drizzle with the soy sauce and serve.

Sunday, March 18, 2012

Tofu Fajitas

One Lean protein
3 vegetables
3 condiments

5 sprays pan spray
15 ounces Mori Nu Silken Firm tofu, diced
1/2 cup sliced spring onion
1 cup sweet bell peppers (green, red, orange, or yellow), sliced into thin strips
1/2 tsp ground cumin
1/2 tsp oregano
1/4 tsp black pepper
1/4 tsp red pepper or cayenne
1/4 tsp garlic powder

Heat olive oil in a large frying pan, then saute tofu, onion, and bell peppers until slightly softened. Add spices and saute until veggies are soft and tofu is slightly crispy around the edges.  Wrap in two lettuce leaves.

Saturday, March 17, 2012

Cauliflower Macaroni and Cheese

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Yes, you read this correctly….Macaroni and Cheese! A client found this on a blog and shared it with me. I do not know the author but like to say a big THANK YOU to who ever they are.

Servings: 1

Per Serving:
1 Lean Protein
3 Vegetable Servings
3 Condiments

1½ cups cauliflower, steamed and chopped
½ cup moderate-fat shredded cheddar
½ cup moderate-fat shredded Colby jack
2 tablespoons half & half
1 tablespoon reduced-fat cream cheese
¼ teaspoon black pepper
¼ teaspoon onion powder

Preheat oven to 350° F. In a saucepan over medium-low heat, warm half & half and cream cheese. Add black pepper and onion powder. Wisk until melted and creamy, but do not let boil; keep warm. Mix cheese together in mixing bowl. Pour ¾ of the cheese mixture into the saucepan. Stir until cheese is completely melted. Add cauliflower and gently fold until cauliflower is covered. Place mixture in a baking dish and top with remaining shredded cheese. Bake for 20 minutes or until cheese is browned. 

Banana Muffins

Servings: 2

Per Serving:
1 Medifast Meal
1 Condiment

1 Medifast Banana Crème Pudding
1 Medifast Scrambled Eggs
¼ cup water
½ teaspoon baking powder
1 packet Splenda
Non-stick cooking spray

Preheat oven to 350° F. Coat muffin tin with non-stick cooking spray. Blend together banana pudding, scrambled eggs, baking powder, and Splenda. Pour into mixing bowl and add water. Mix well. Pour out mixture evenly between four muffin cups. Bake for 15 minutes or until top is firm.

Italian Meatball Sliders

Servings: 3 (serving size: 4 sliders)

Per serving:
One Lean serving
3 condiments
1/3 snack

10 sprays pan spray
3 garlic cloves, minced
1 tablespoon shallots, finely diced
1/3 cup part-skim ricotta cheese
1/4 cup chopped fresh parsley
One packet Medifast Multigrain crackers, crushed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
1/8 teaspoon salt
1 pound lean ground pork
1 large egg
1 cup lower-sodium chicken broth –

1. Spray large skillet with 5 sprays pan spray. Add garlic and shallots to pan; saute 3 minutes or until shallots are softened, stirring frequently. Combine shallot mixture, ricotta, and next 6 ingredients (through egg) in a medium bowl. Shape mixture into 12 (1-inch) meatballs; flatten each meatball slightly. 

2. Return pan to medium-high heat. Add 5 sprays pan spray to pan. Add meatballs to pan; cook 6 minutes, turning once. Add chicken broth; bring to a boil, scraping pan to loosen browned bits. Cover, reduce heat, and simmer 8 minutes or until meatballs are done. Place 4 sliders on plate and drizzle sauce on top.

Thursday, March 15, 2012

Crab Cakes

The Campbell Special:  Crab Cakes

Serving size: 3 Leanest

Per serving:
One Leanest Serving
3 condiments
1 fat serving

The crab cake can be served with ½ tablespoon of mayonnaise to supply the second fat serving.

1 3/4 pounds Dungeness crab meat (or Blue for East Coast folks)
1 tablespoon small diced red bell pepper
1 tablespoon small diced green bell pepper
1 tablespoon finely chopped fresh parsley leaves
1 ½ tablespoon heavy mayonnaise
2 eggs 3 teaspoons baking powder
1 teaspoon Worcestershire sauce
1 teaspoon Old Bay seasoning
10 sprays pan spray

In a large bowl, mix all ingredients, except oil and Mustard Sauce until blended. Heat oil in a large skillet over medium-high heat. With a tablespoon, carefully spoon poker-chip size mini-cakes into the pan. (The batter will be very loose since there are no bread crumbs, but once the egg in the mix starts to cook they will hold together fine.) Cook on 1 side until firm, about 2 minutes, and then flip and cook for about 1 more minute. Cook in batches as necessary. Serve with a sauce that has 1 carbohydrate or less per serving. Or ½ tablespoon mayo.

Amy’s Chocolate Cookies

Medifast Hot Cocoa, one of the ingredients.
Per Serving: 3 cookies, 1 condiment

Servings: 18 cookies

3 Medifast Maple and Brown Sugar Oatmeal
3 Medifast Hot Cocoa
6 packets Splenda
1 1/2 tsp. baking powder
3 tbsp. DaVinci sugar-free Chocolate Syrup
2 tbsp. DaVinci sugar-free Hazelnut Syrup
1/2 to 3/4 cup of water (work with it to find the right dough-like consistency)

On two cookie sheets, spoon out 18 cookies of even size. Bake in separate batches - 400 degrees for 8 minutes. Let cool and enjoy.

Submitted by: AMY IN AZ 

Blueberry Muffins

Servings: 4 meals

Per Serving: 2 muffins, 2 condiments

4 Medifast Blueberry Oatmeal
1 ½ tsp. baking powder
3 tbsp. Splenda
¼ tsp. vanilla extract
1 ½ cup water

Mix the oatmeal with water and baking powder.  Add Splenda & vanilla. Let mixture sit for 15-20 minutes. Fill 8 muffin tins. Bake for approx. 30 min at 350. A serving is two muffins.

Submitted by:  KARI IN HI 

Wednesday, March 14, 2012

Creole Shrimp and Sausage Stew

Warm up cool evenings with this delicious stew.

Servings: 2

Per serving:
1 protein
1.5 fats
3 vegetable servings
1 condiment

3 teaspoons olive oil
1 cup chopped green bell pepper
7 ounces 95% Lean Ground Turkey
1 teaspoon bottled minced garlic
3/4 cup fat-free, lower-sodium chicken broth
1 cup diced tomatoes and green chiles, undrained (such as Rotel)
10 ounces peeled and deveined medium shrimp
2 tablespoons chopped fresh parsley

Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add bell pepper, sausage, and garlic to pan; sauté 3 minutes or until bell pepper is tender, stirring occasionally. Add broth, tomatoes and green chiles; bring to a boil. Stir in shrimp; cover, reduce heat, and simmer 6 minutes or until shrimp are done. Sprinkle with parsley.

Amy’s Banana Muffins

Servings: 4 Jumbo Muffins

Per Serving: 1 muffin

Condiments: 2 per muffin

2 Medifast Maple and Brown Sugar Oatmeal
1 Medifast Banana Pudding
1 Medifast Banana Shake
4 packets Splenda
3/4 tsp. baking powder
Dash of salt
1/2 tsp. vanilla extract
1 tsp. banana extract
1 tsp. black walnut extract
1 cup water.

Mix dry ingredients first, add wet ingredients and stir. Pam spray muffin tins. Bake at 350 for 35 to 45 minutes. Do the toothpick test to make sure they are done. I baked 4 jumbo muffins, to make 4 meals, at 375F for 30 minutes and it was not quite enough. They were golden brown but not done on the inside. I think baking it at a lower temp for longer is the better move. They taste really good heated up!

Cauliflower Pizza Crust

Picture Via
(Slightly adapted from Qiana Jackson)


1 cup Grated Raw Cauliflower or 100 g (2 Greens)
1/4 cup Egg Beaters (1/8 Lean)
1/2 cup or 2 oz 2% Reduced Fat Three Cheese Mexican Blend (4/8 Lean)
1/8 tsp garlic powder - optional (1/2 Condiment)
1/4 tsp basil - optional (1/4 Condiment)

1/4 cup + 2 tbsp or 1.5 oz 2% reduced fat Mozzarella cheese (3/8 Lean)
1/2 cup Italian diced tomatoes or Rotel tomatoes, canned - less than 5 g of carbs per serving (1 Green)

Measure out 1/2 cup diced tomatoes and puree in blended or chopper. I just pulsed for a few seconds in my little chopper. Set aside.

Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, cheese, garlic powder and basil until mixed completely. Spoon mixture on prepared pan. Use the back of a spoon to thin out mixture and form a circle about the size of a dinner plate without the rim. The thinner the crust the less chance of it being soggy. Bake for 30 minutes. Carefully flip the pizza crust over by using a spatula to lift all edges of the crust off the parchment first. Bake an additional 10 to 15 minutes until edges are really brown and crisp. Mine are usually burnt around the edges but it won't taste burnt. Let cool.

Add tomato sauce and cheese on top. Broil until cheese is melted about 5 to 10 minutes. If you are making several cauliflower pizza crusts like I usually do, you can wrap the pizza individually in foil tightly with the cheese and sauce already on top. Stick them in gallon size Ziploc bags. I usually can fit 2 or 3 pizza crusts in a Ziploc bag. When ready to eat, take it out of the freezer as you would a normal store bought frozen pizza. Bake for about 15 minutes at 425 degrees or until cheese has completely melted. I can usually get 4 to 5 pizzas from one head of cauliflower! Enjoy!

*Note: You can also use Walden Farms Marinara Sauce, but 1/4 cup is considered to be 2 condiments and is not a vegetable. You would have to add a third of veggies to your meal if you choose this option. You could use the veggies as your toppings! 

1 Complete Lean and Green Meal, 3/4 Condiment (Not even 1 Condiment!), with no Healthy Fat required

Tuesday, March 13, 2012

Lemon Poppy Seed Muffins

Servings: 4 meals

Per Serving: 2 muffins, 2 condiments each


3 packets Medifast Peach Oatmeal
1 packet Medifast Vanilla Shake
2 packets. Splenda or Stevia
3/4 tsp. baking powder
2 tsp. lemon extract
1 tsp. poppy seeds
1/4 cup lemon juice
1 cup water

Mix and spoon into 8 muffin tins.  Bake at 350 degrees for 33 minutes. Muffins will be flat.

Submitted by: RUTH IN PA 

Asian Glazed Pork Roast

Servings: 2

Per Serving:

1 Lean serving
3 condiments
1/2 vegetable serving


3/4 lb pork tenderloin, lean and raw 
1 cup chicken broth, low sodium 
1 medium garlic clove, minced 
1 tsp fresh ginger root, minced 
1/4 cup scallions, white part only, minced 
1/4 cup jalapenos seeded and minced 
1 tbsp fresh lemon juice 
1 tsp fresh lemon peel, grated 
1/4 tsp sesame oil 


In a medium bowl, whisk together ginger, scallions, garlic, chile pepper, lemon juice, and lemon. Whisk in sesame oil. Pour mixture into a large self-sealing plastic bag. Add the tenderloins to the bag and seal. Let stand, while occasionally turning the bag, for 30 minutes. Preheat the oven to 400°F. Remove tenderloins from the marinade and place in a roasting pan. Roast for 15 to 20 minutes. Meanwhile, place marinade and broth in a small saucepan. Bring to a boil. Reduce heat to medium and cook, stirring occasionally, for 5 minutes. To serve, thinly slice pork on the diagonal. Arrange slices on a heated serving platter and nap with some of the sauce. Serve immediately.

Additional Information:

Roast until an instant meat thermometer registers 160°F.

Coconut Lemon Cookies

Servings: 4

Per Serving: 3 cookies, 3 condiments


2 Medifast Apple Cinnamon Oatmeal
2 Medifast Vanilla Shakes
7 tsp. baking powder
2 tsp. coconut extract
2 tsp. lemon extract
1 egg
4 tbsp. of Splenda
1 tsp. cinnamon
Dash of salt
1 cup water.


Mix ingredients together. Let mixture set for 15 minutes before placing on cookie sheet. Bake at 350 for 10 - 15 minutes. The cookies will be soft 7 slightly brown. Sprinkle a little more cinnamon on top of each cookie. Makes 12 cookies. Three cookies = 1 MF meal. You can freeze the extra.

Submitted by: LISA IN FL

Friday, March 9, 2012

Salmon with Dill Sauce

Servings: 4 (7 ounces raw salmon each)

Per Serving:

One Lean serving
One tablespoon sauce = 2 condiments


4 Salmon fillets (7 ounces each)
2 teaspoons chopped fresh dill
1/4 teaspoon pepper or to taste

Dill Sauce:

1/4 cup Chobani or Fage low fat plain Greek yogurt
1 teaspoon Dijon mustard
2 teaspoons lemon juice
2 tablespoons chopped fresh dill
Mix sauce ingredients until well blended

Place each salmon fillet on a double thickness of heavy-duty foil (about 12 in. square). Sprinkle with 2 teaspoons dill and ¼ teaspoon pepper. Fold foil around salmon and seal tightly. Grill, covered, over high heat for 5-10 minutes or until fish flakes easily with a foil packets carefully to allow steam to escape. Serve salmon with dill sauce.

    Chocolate Kisses

    Serving: 1 meal, 1 condiment


    1 Medifast Chocolate Pudding
    1/2 cup water
    2 tsp. DaVinci sugar-free Cherry syrup


    Whisk pudding w/ water and add enough syrup to make a good consistency. Using a spoon drop onto wax paper and freeze.

    Orange Oatmeal Cookies


    2 Medifast meals 
    3 Condiments each


    1 Medifast Orange Crème shake
    1 Medifast Apple Cinnamon Oatmeal
    4 tsp. Splenda or Stevia
    1/2 tsp. baking powder 
    1/2 tsp. lemon extract 1/2 coconut extract 
    1/2 tsp. vanilla extract 
    1/2 tsp. cinnamon
    1/3 cup water


    Mix together all ingredients. Add more water if too thick. Batter will be really thick like homemade oatmeal cookies. Spray baking sheet with PAM. Spoon mixture onto baking sheet. Bake in 350F oven for about 10-15 minutes. May take a little longer for some ovens. They are not gooey in the middle.

    Makes 4 cookies

    2 cookies per meal.

    Submitted by REBECCA IN ILLINOIS

    Thursday, March 8, 2012

    Chocolate Oatmeal Cookies


    2 Medifast meals- 3 cookies per serving
    2.5 Condiments each

    1 packet Medifast Hot Cocoa
    1 packet Medifast Maple Oatmeal
    2 packets Splenda or Stevia
    1/2 tsp. baking powder
    2 tsp. DaVinci sugar-free Chocolate Syrup
    1/2 tsp. vanilla extract
    1/2 tsp. almond extract
    1/4 cup water (give or take slightly, experiment for right texture).

    Mix dry ingredients together. Mix wet ingredients and add to dry mix.  The batter will be thick, much like the scone batter. Drop by spoonfuls onto a PAM sprayed cookie sheet.  Bake at 400F for 8-9 minutes. Enjoy! These are a soft cookie and they actually LOOK like a cookie!

    Submitted by:  AMY IN ARIZONA

    Wednesday, March 7, 2012

    Vanilla Shakes

    Vanilla Fizz

    Serving:  1 Medifast Meal

    1 Medifast Vanilla Shake
    1 8 oz. diet Vanilla Pepsi
    4-5 ice cubes

    Place ice cubes in blender. Cover with 8 oz. diet Vanilla Pepsi. Add Vanilla Shake. Blend slowly to start then increase speed. Makes equivalent to 2 thick shakes & equals 1 meal

    Submitted by: Janis in Washington

    Vanilla Chai Latte:

    Serving: 2 Medifast Meals

    1 package Medifast Vanilla pudding or shake
    1 Medifast Chai Latte
    16 oz. water
    1/2 cup ice cubes

    Blend well, the longer the better.

    Submitted by: Deanna in GA

    Strawberry Shakes

    Strawberry Kiwi Shake:

    1 Medifast Strawberry Shake
    1/4 teaspoon of Crystal Lite Strawberry Kiwi
    Blend with 6 oz. water & 4-5 ice cubes

    Pink Lemonade Shake:

    1 package Medifast Strawberry Crème
    ¼ teaspoon Crystal Lite Lemonade (or Pink Lemonade)
    Blend with 6 oz. water.

    Orange Shakes

    Orange Sherbet Shake:

    1 pkg. Medifast Orange Crème Shake.
    1/4 teaspoon Crystal Lite Lemonade powder.
    Blend with 6 oz. water and 4 -5 ice cubes.

    Tropical Smoothie:

    1 pkg. Orange Medifast
    1/4 Crystal Lite Raspberry Ice powder.
    Blend with 6 oz. water and 4 – 5 ice cubes.

    Monday, March 5, 2012

    Cream Cheese Spinach Omelet

    Serving: 1


    2 tbsp. cream cheese 
    3 eggs 
    1/4 cup chopped fresh spinach leaves 
    PAM cooking spray 
    2 tomato slices 

    Per Serving:

    1 Lean protein
    1 vegetable serving
    3 condiments


    In a bowl, mix together cream cheese, mushrooms and spinach. In a separate bowl, beat 2 eggs. Brush oil on the bottom of a frying pan. Preheat pan on medium heat, pour in eggs.

    Cook until able to flip egg. Spread cream cheese mixture onto cooked side of egg. Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, and wait 1 minute to melt cream cheese mixture. Remove from heat, garnish with 2 slices tomato & serve.

    Note: It’s best if you wilt the spinach just a little first to make it more tender. Just put it in a covered sauce pan on medium heat with just a Tablespoon or two of water. Pat the spinach dry before adding to the omelet. It's really good.

    Zucchini and Olive Salad

    Servings: 6

    Per serving:

    1 vegetable
    1 condiment
    1 healthy fat


    3 cups zucchini sliced into 1/8-inch rounds
    1 tbsp. lemon zest
    3 ounces Kalamata olives, pitted and very finely chopped
    4 tsp Olive oil
    2 tbsp lemon juice
    ½ cup basil, julienned
    ¼ tsp Sea salt


    Arrange the zucchini in an overlapping pattern either on a rectangular or circular platter. Scatter the lemon zest and olives evenly over top. Carefully drizzle with olive oil (use a light hand here, otherwise it will get soggy), and then squeeze lemon juice over the zucchini. Sprinkle with sea salt and scatter the basil over top.

    Total Servings: 6