Sunday, April 29, 2012

Grilled Cajun Turkey Tenderloins

Servings: 4

Serving Size:
6 oz cooked tenderloin
3 cups salad

Prep Time: 10 minutes


28 oz (raw) boneless turkey breast tenderloins
6 cups romaine lettuce
6 cups raw spinach
1/4 cup low-fat, low-carbohydrate sun-dried tomato salad dressing

Seasoning Rub:
4 tsp extra virgin olive oil
1-1/2 tsp paprika
1/2 tsp onion powder
1/2 tsp cayenne powder
1/4 tsp garlic powder


Combine all ingredients for the seasoning rub in a bowl. Rub turkey tenderloins with spice mixture.
Place turkey on grill and cook for 5 - 10 minutes per side or until turkey is thoroughly cooked.
(Meat thermometer should read 170 F)

Toss lettuce, spinach, and dressing together. Serve with turkey tenderloins.

Souped Up Medley

Servings: 4

Per Serving:
1 Medifast Meal
.25 condiment
.25 Green

2 packets of Chicken Soup
2 packets of Chicken & Rice Soup
1 can low sodium chicken broth
2 cups water
1 cup diced celery

Mix the 4 packets of soup with the chicken broth, water and diced celery. Put mixture into sauce pan and cook on the stove top.  Separate into 4 servings

Great for a quick meal when you're at work.

Thank you to Teresa for this great recipe. Great way for the busy person to make 4 meals up ahead of time.

Tuesday, April 24, 2012

Chinese Chicken Soup

Servings: 1 Medifast Meal
3 Condiments

1 Medifast Chicken Noodle Soup
1 cup (8 oz) water
2 tsp regular or low-sodium soy sauce
1 tsp hot/Chinese mustard


Empty contents of Medifast Chicken Noodle Soup into a deep microwave-safe bowl and add 1 cup water; stir. Mix soy sauce and mustard into soup.

Microwave for 2 1/2 minutes. Let stand for 1 minute and stir. Microwave again for 1 minute. Make sure it does not boil over. Take out of microwave, cover and let stand 3 - 5 minutes. (The steam will cook it the rest of the way).

Do NOT prepare in a chaker jar.

Note: I always mixed my soup and water (boiling) together about 4 hours ahead of time. Made for a thicker soup.

Savory Beef Roast

When you cook a lean cut of meat such as a rump roast for several hours, it becomes fork-tender.

Servings: 9 (serving size: 5 ounces roast and 1 tablespoon gravy)

Per servingOne Lean serving
3 condiments

Ingredients:1 (4-pound) lean boneless rump roast
Cooking spray
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 cup hot water
2 tablespoons low-sodium Worcestershire sauce
1 teaspoon beef-flavored bouillon granules
1 teaspoon salt-free lemon pepper seasoning
1/4 cup plain low-fat greek yogurt
1 teaspoon Dijon mustard
1/2 teaspoon anchovy paste
1/4 cup minced fresh parsley
1 tablespoon shredded fresh Parmesan cheese


1. Trim fat from roast. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add roast, and cook until browned on all sides.

2. Sprinkle roast with garlic powder and salt. Combine water, Worcestershire sauce, and bouillon granules, stirring well. Pour Worcestershire sauce mixture over roast. Bring to a boil; cover, reduce heat, and simmer 2 to 2 1/2 hours or until roast is tender. Transfer roast to a serving platter; set aside, and keep warm.

3. Skim fat from juices in pan; reserve 1/4 cup pan juices. Discard remaining juices. Return 1/4 cup juices to pan.

4. Add seasoning and juices to pan, stirring until smooth. Cook over medium heat, stirring constantly, until thickened. Combine yogurt, mustard, and anchovy paste; add to milk mixture, stirring just until blended.

5. Cut roast diagonally across grain into 1/4-inch-thick slices. Top with gravy, and sprinkle with parsley and cheese.

Modified from recipe found in Oxmoor House July 2010

Monday, April 23, 2012

Ranch Dressing

1 cup 1% fat Cottage Cheese
4 tsp buttermilk ranch mix powder
1/4 cup water

Add ingredients to blender and blend until smooth, about 3 minutes.

Makes 4 servings 

Per serving:
1 ounce of Leanest protein
2 condiments

Preparation time – 4 minutes

Greek Salad Dressing

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: 1 cup of salad dressing

· ¼ cup lemon juice, preferably fresh
· ½ teaspoon salt
· ¼ teaspoon ground pepper
· 2 teaspoons oregano
· 1 teaspoon Dijon
· 2 garlic cloves, finely grated, pressed or finely minced
· ¾ cup olive oil (extra virgin preferred)

The easiest way to do this is in a glass jar (and then you have your storage container as well). I find that a clean jar that held a pound of peanut butter is a good size. If you don't have one, whisk in a bowl.

Combine all ingredients except olive oil (if you're using a jar, just shake with the lid on securely). Add olive oil. If you're using the jar put it all in at once and shake very well. If using a bowl, whisk while streaming in the olive oil. The mustard will help it emulsify so it looks a bit creamy and not separated.

4 teaspoons is one healthy fat.

Saturday, April 21, 2012

Easy & Delicious Pancakes in Ramekin

4 inch ramekin
Serving: 1

This method of making the pancakes is so simple, easy to prepare and really makes you feel like you are eating a muffin.

Use a 4 inch ramekin. (A ramekin is a small ceramic or glass baking bowl used for the preparation of individual custards & soufflés)

Mix the pancakes according to the package directions in your shaker cup using 1/4 cup water. Spray PAM in the bottom of the ramekin. Pour pancake mixture into the ramekin. I use a table knife to get all the mix out of the shaker cup and lid. Microwave for 1 minute and 15 seconds. It turns out like a soufflés!

If you can only find a 2 inch ramekin, use two for a serving

Note: Make sure the sugar-free syrup you use is carb-free. Walden Farms and DaVinci make great ones.

Baked Shrimp with Goat Cheese

Dig into a delicious seafood bake topped with tomatoes and cheese for a company-worthy dinner in a flash.

Servings: 3

Per serving

One Leaner protein
1 fat
3 condiments
1 vegetable

Prep time: 40 Minutes


· 2 teaspoons fresh lemon juice
· 1 ½ pounds large shrimp, peeled and deveined
· 10 sprays cooking spray
· 3 teaspoons olive oil
· 5 tablespoons pre-chopped onion
· 1 garlic clove, minced
· 2 tablespoons bottled clam juice
· 1/2 teaspoon dried oregano
· 1/4 teaspoon freshly ground black pepper
· 1 ½ cups canned diced tomatoes, drained
· 1/2 cup (2 ounces) crumbled low fat goat cheese
· 2 tablespoons chopped fresh flat-leaf parsley

1. Preheat oven to 450°.

2. Combine lemon juice and shrimp in a large bowl; toss well. Heat a large nonstick skillet over medium-high heat. Add oil to pan, swirling to coat. Add onion to pan; sauté 1 minute. Add garlic; sauté 1 minute. Add clam juice, oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in shrimp mixture. Place mixture in an 11 x 7–inch baking dish coated with cooking spray. Sprinkle cheese evenly over mixture. Bake at 450° for 12 minutes or until shrimp are done and cheese melts. Sprinkle with parsley; serve immediately.

Modified to fit Medifast Diet. The original recipe is from Cooking Light APRIL 2009

Saturday, April 14, 2012

It's 5 O'Clock Somewhere

I know a glass of wine or a low-carb beer seems harmless when on a diet like Medifast. In fact some recent studies have even shown the health benefits of a glass of wine each day.

With the no-carb generation taking hold of all the headlines, the wine and drink industries have jumped on board now boasting low-carb on their labels. Wine producers have even lobbied for permission to use a "heart-healthy" label on their bottles.

The unfortunate thing I see happening is people are starting to equate this new labeling with weight loss. I will hear things like "I didn't think it would matter, there were no carbs listed on the labeling."

My response is always, "I understand but nothing could be further from the truth".

Beer, wine and straight alcohol may not have carbohydrates but they do have calories. Empty calories. Your body burns off alcohol calories first before it uses fat-stores. For this reason alcohol will take you completely out of the fat-burning state and slow your weight loss down.

There is another reason alcohol is not a good idea while trying to lose weight on any program; it can loosen your resolve to lose weight and blunt your reasoning about the choices you make.

You do not need to quit socializing while on the Medifast program. Make wise choices and use some healthy alternative that will not slow down your weight loss progress. I highly recommend the new Crystal Light Margarita or Mojito with just 5 calories. Most stores now carry them or you can find them online at
Mix up one these drink mix, pour into your favorite margarita glass and you will feel like you are part of the social occasion AND be getting in a serving or two of water for the day.

Lemon Turkey Burgers with Thyme

Prep time: 20 min

Cook time: 12

Servings: 2

Per serving:
One Leaner protein
3 condiments
2 vegetable servings
optional snack

1 pound 99% lean ground turkey breast
1 packet Medifast crackers, crushed
1 teaspoon lemon zest
2 teaspoons fresh-squeezed lemon juice
1/2 teaspoon dried thyme
2 teaspoons extra-virgin olive oil
2 thin slices of sweet onion
1 cup red or yellow bell pepper, sliced
¼ teaspoon salt
¼ teaspoon pepper
5 sprays pan spray

2 1 ounce Slices of low fat cheese
1 cup Roma-type tomatoes, sliced*


In a large bowl, mix together the ground turkey, bread crumbs, lemon zest, lemon juice, and thyme. Form into two (2) patties Place on a plate, cover with plastic wrap, and refrigerate until ready to grill.

In a large frying pan with 2 teaspoons olive oil, sauté onion until almost caramelized. Add bell pepper and sauté till heated through and softened. Sprinkle with a little salt and pepper. Remove from heat and set aside.

Preheat barbecue grill; brush and oil the grates with 5 sprays pan spray. Grill turkey patties approximately 5 to 6 minutes on each side or until internal temperature reaches 165 degrees F. on your meat thermometer.

Rachael Ray recipe adapted to fit Medifast Lean & Green Recipe

Wednesday, April 11, 2012

Fish Fillets with Tomato-Zucchini Sauce

Servings: 3                                                  

Per serving  
1 Leanest protein
3 vegetable servings
3 condiments

2 Tablespoons olive oil
3 Tablespoons onion (chopped)
3 garlic cloves (chopped)
1 ½ cups zucchini (trimmed cut into 12 inch pieces)
1 1/2 tsps. Oregano
28 oz. low sodium diced tomatoes (juice drained 12 cup juice reserved)
30 oz. bass (white fish fillets such as orange roughy)

Heat oil in a heavy large skillet over medium heat. Add onion and garlic and sauté until onion is almost tender, about 3 minutes. Add zucchini and oregano and sauté until zucchini is beginning to soften, about 5 minutes. Add tomatoes and 1/2 cup reserved juice and bring to boil. Sprinkle fish with salt and pepper. Place fish atop vegetables in skillet. Cover skillet, reduce heat to medium-low and simmer until fish is just opaque in center, about 5 minutes. Transfer fish to platter; tent with foil to keep warm. Increase heat; boil mixture in skillet until liquid thickened to sauce consistency, about 5 minutes.

Spoon sauce over fish and enjoy!

Tuesday, April 10, 2012

Amazing 187 lbs Weight Loss Story!

Check out this amazing video of Jennifer Bonner a Health Coach featured in this month's O Magazine!!! This is why we do what we do - it doesn't get much more inspiring than this!! Jennifer lost 187 & her husband 103 and they have maintained their weight for over 2 years!

Sunday, April 8, 2012

Raspberry Cream Sundae

1 packet Medifast Vanilla Pudding or Medifast Vanilla Shake
8 + oz cold water
4 - 5 ice cubes
1/2 tsp. Raspberry Ice Crystal Light (dry mix)

Place ice cubes and water in the blender. Add enough water to cover the ice cubes by 1/4 inch. Add the pudding and Crystal Light. Blend for 25 seconds.

The key is to blend it long enough to become rich and creamy.  I used the puddings most of the time to make the shakes.  Much thicker this way.

Sassy Chili

Serving: 1

Meal Breakdown
1 Medifast Meal
1 ¾
½ vegetable servings


1 Medifast Chili
1 1/4 cup hot water
1 beef bouillon cube
1/2 teaspoon chili powder
1/4 tsp. cumin
1/8 teaspoon of cinnamon
1/8 teaspoon of ground red pepper
1/4 cup low sodium canned diced tomatoes – ½ vegetable serving


Heat your water to boiling. Place 1 packet of Medifast Chili in a bowl and add chili powder, cumin, cinnamon, and red pepper. Mix together. Place mixture in thermos using a wide-mouth funnel if necessary. My thermos was a smaller one and I needed to do it this way. Gently shake the dry ingredients together one more time. Pour in boiling water, add the beef bouillon.

Important Note:
Make sure the Chili mixture sets for at least 4 hours. I let mine set overnight so it literally becomes a grab and go meal the next day. It is so thick and filling this way. The longer it sits, the better it becomes.

The next day, just pop it into the micro wave r heat it on the stovetop. Pour into bowl & add your diced tomatoes.

I found this recipe online in a Medifast blog 3 years ago and enjoyed it 3 times a week when I was losing weight.

Grilled Sun-Dried Tomato Salmon

Servings: 1
1 Lean
3 Green
3 Condiments


· 7 oz. raw salmon 1 Lean
· 1-½ cups asparagus – 3 Green
· ¼ cup fresh parsley, chopped – 1 condiment
· 2 Tbsp Newman's Own® Lite Sun Dried Tomato Dressing – 1 condiment
· ½ Tbsp (1 piece) sun-dried tomatoes packed in oil, chopped – 1 condiment

Preheat grill to medium heat. Mix dressing, parsley, and tomatoes; set aside. Place salmon on grill. Cover and grill 10 minutes. While salmon is cooking place asparagus on grill. After 10 minutes of grilling salmon, brush with dressing mixture; brush additional mixture onto asparagus. Continue grilling 10 more minutes or until salmon flakes easily with fork.

Saturday, April 7, 2012

Top Ten Attitude Enhancers

Top Ten Attitude Enhancers to help you achieve your dreams and aspirations!! You can do it!!!

1. Create a visual inspiration.
We ask that you take a picture of yourself before you start your TSFL program. Put a copy of it in
the inside cover of your journal and on the refrigerator or bathroom mirror. As you lose weight, take
new pictures and place them next to the other pictures to see your fabulous progress!!!
2. Change your mind set.
If you take negative phrases out of your vocabulary such as “No”, “I can’t”, or “I’ll try” and replacing them with “Yes!”, “I can” and “I will” “I want to”...will keep you on a forward course for success.
3. Celebrate daily.
Take it one step at a time! There is no need to look far ahead, because what is happening now is most important.
4. Weekly weigh in. 
Keep track of your progress by a weekly weigh in. You will want to have a pair of jeans that fit you perfect on “day 1” to try on at the time of your weigh in. This way you will see the steady decrease of your weight and the steady bagging of your pants!
5. Choose a great Buddy!! 
Having a friend, co-worker, or spouse or all of the above to help you or join you with your program will not only help you stay motivated, it will make your journey more fun! You may want to start a support meeting with your buddy to go over your weight loss success, your journal, and exercise together!
6. Stay away from bad influence!
Avoid people who try to sabotage threatened by your decision to get healthy. Whatever the reason...stay
away! If it is your spouse that is sabotaging your program, then have a discussion with them and explain how important getting healthy is to you and that their support for your efforts is much appreciated! Hopefully they will have a change of heart and possibly join you too!
7. Set secondary goals
to help you reach your primary goal. Sometimes your secondary goal may not be something that you enjoy but it is needed to reach your primary goal. The outcome will be well worth your effort!
8. Reward yourself often!
Don’t wait until you have reached your big goal! Reward yourself for every 10 or 20 pounds lost by getting a manicure, exercise equipment, new walking shoes, or a motivational book.
9. Exercise Daily. 
There’s nothing better than the adrenaline rush you get after a vigorous walk or work out! Plus, exercising helps you tone your new body and is an important component of maintaining your weight once you get to your goal.
10. Write your Success Story!
Keep a daily journal and fill it with your challenges and your successes. Keep track of everything you eat and drink during the day. Write in your exercise, type and time spent,The steps on your
Pedometer, etc... End your evenings by summarizing your day and setting a new goal for tomorrow.

Article courtesy of Dr Wayne Andersen and Habits of Health

Tuesday, April 3, 2012

Chicken Alfredo in a Rice-Cooker with Mushrooms and Spinach

Servings: 2

Per Serving:
1 Lean
3 Greens
3 Condiments
1 Healthy Fat

18 oz raw, boneless chicken breasts - should cook to 12 oz (2 lean)
1/3 cup Classico Light Alfredo Sauce (3.5 condiment)
3 cup fresh spinach (3 greens)
1.5 cup fresh chopped white mushrooms (3 greens)
1/8 TSP salt (1/2 condiment)
1/4 TSP garlic powder (1/2 condiment)
1 chopped garlic clove (1 condiment)
cup low sodium chicken broth (1/2 condiment)
4 wedges Laughing Cow Garlic & Herb Light Cheese (2 healthy fats)

Season the chicken with the salt and garlic powder. Cut the chicken into small pieces. Place the chicken pieces and chicken broth in the rice cooker. Cook on high for about 6-7 minutes or until the chicken is mostly cooked. Add mushrooms and let cook on warm for about 1 minute. Add garlic and add laughing cow cheese. Cook on warm for about 5 minutes or until the LC cheese melts. Add sauce and cook for about 15 minutes, alternating between high and warm. Add spinach and cook until spinach begins to wilt.

Monday, April 2, 2012

Grilled Herb Shrimp

Prep Time: 15 min

Servings: 6

Per Serving:

1 Leanest protein

2 healthy fats

3 condiments

3 3/4 pounds large shrimp (16 to 20 per pound), peeled and deveined (see note) – 6 servings
3 cloves garlic, minced
1/2 cup yellow onion, small-diced
1/4 cup minced fresh parsley
1/4 cup minced fresh basil
1 teaspoon dry mustard
2 teaspoons Dijon mustard
1 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1/4 cup good olive oil
4 teaspoons lemon, juiced


Combine all the ingredients and allow them to marinate for 1 hour at room temperature or cover and refrigerate for up to 2 days.

Skewer the shrimp. I use 3 or 4 shrimp on a 12-inch skewer for dinner. Heat a grill with coals and brush the grill with oil to prevent the shrimp from sticking. Grill the shrimp for only 1 1/2 minutes on each side.

Note: I leave the tails on when I'm peeling the shrimp.

Modified from Cooking Light to fit Medifast Lean & Green Recipe

Cauliflower Rice

Cauliflower Rice

This is my method for making "rice" from cauliflower. If you haven't tried it, you must! It tastes very mild. It can be used under a wide variety of protein entrees or as the base for a dish such as fried "rice" or a "rice" salad. It does not work well as a substitute for rice in casseroles where the function of the rice is to absorb liquid.


· 1 head Cauliflower (or however much you want)


To make this dish the most easily and to have it come out the best, three pieces of equipment are very helpful:

- A food processor
- A microwave
- A covered (or fairly tightly coverable) microwave-safe dish

1) Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.

2) Microwave it in a covered dish. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work.

Carb Count: Each cup contains 5 grams of carbohydrate, about half of which is fiber.

from Low Carb Diets Recipe