Recipe Ideas

Medifast meals are delicious, nutritious, and a great way to nourish the body, but did you know there are lots of ways to "spice" them up and create entire new flavor sensations?   Here are some ideas to enhance your Medifast meals, and feel free to get creative!  General guidelines are the same as the condiment list for adding flavorings, spices and extracts.  Check out the spice aisle in your local grocery store for flavored extracts, and the coffee aisle for the sugar-free syrups.  Read the labels on any of the syrups and watch the carbs!  You may need to count them as one of your condiments.

Oatmeal Recipes

Caramel Apple Oatmeal

1 packet Medifast Apple Cinnamon oatmeal

2 tbs sugar free caramel syrup

½ - ¾ cup cold water

Empty oatmeal into a microwavable container and add water.  Heat 1 ½ - 2 minutes or until it starts to boil.  Add syrup and stir well.

Cal 100/ Fat 1.5g / Chol 0mg / Carb 15g / Pro 11g

Apple Chai Oatmeal

1 packet Medifast Apple Cinnamon oatmeal

1-2 tbs sugar free chai syrup

½ - ¾ cup cold water

Empty oatmeal into a microwavable container and add water.  Heat 1 ½ - 2 minutes or until it starts to boil.  Add syrup and stir well.

Cal 100/ Fat 1.5g / Chol 0mg / Carb 15g / Pro 11g

Muffins

4 pkgs Medifast oatmeal

1 pkg Medifast scrambled eggs

1 pgk Medifast vanilla shake (or Medifast Chai Latte or banana pudding, etc.)

11/2 tbs baking powder

1 tbs cinnamon or nutmeg

1 ½ to 2 ¼ cup water (Sit to let thicken, add water to required consistency)

Mix and cook in 12 muffing cups.  Bake 350 degrees for 12-18 minutes or until toothpick comes out clean.

6 mini muffins or 2 regular size muffins are a meal.

New Pancake Recipe (light and fluffy)

(3 servings)

2 pks Medifast Oatmeal (any type)

1 pkg Medifast eggs

¼ tsp baking powder

Mix all dry ingredients together.  Pour 1/3 of the mixture in a bowl and add water to pancake consistency.  (Save the rest of the dry mix for two other servings.)  Pour mixture onto medium-hot griddle, flip when ready and cook until done.

These pancakes take about as long as regular pancake mix and they are light and fluffy.

Flavor Infusers

P        Make ice cubes

P        Add to Shake mix

P        Mix with muffins

P        Pop sickles

Shake Mix Recipes

Vanilla Custard

(2 servings)

1 pkg. Medifast Vanilla Shake mix

1 pkg Medifast Scrambled eggs

1 pkg Splenda

12 oz. water

Sprinkle of cinnamon or nutmeg

Mix fist 4 ingredients.  Sprinkle with cinnamon or nutmeg.  Bake in two serving cups at 350 degrees (place serving dishes in a water bath with water ½ to ¾ of the way up side of dish) for 20 minutes until toothpick comes our clean.

Blueberry Smoothie (for maintenance)

½ c plan fat-free or low-fat plain yogurt

Fresh or Frozen blueberries

Ice 1 pkg Medifast Blueberry Shake mix

Mix in blender.

Dutch Chocolate Mocha Shake

1 packet Medifast Dutch Chocolate Shake

2-3 tsp instant decaf. Coffee

1 c water

Mix in shaker jar and put in freezer for 1 hour.  It should be thick and creamy.

Haven’t tried these yet but they sounded good:

           

            1 packet Medifast French Vanilla Shake

            1 tsp pumpkin spice

            1/8 tsp cinnamon

            6-8 oz cold water

            3-4 ice cubes

            blend

Tropical Paradise

           

            1 packet Medifast French Vanilla Shake

            1 tsp sugar free pineapple syrup

            1 tsp sugar free banana syrup

            1 tsp sugar free cocoanut syrup

            ½ cup lime flavored water

            8-10 ice cubes made with tropical flavored water

            blend

Add any flavored syrup to vanilla shake is great.  Maybe coffee added would taste like a vanilla latte?

           

This is my girls’ favorite:

            1 packet Medifast Dutch Chocolate Shake

            1 tbs instant coffee

            4 oz water

            ½ cup ice

            blend

Chocolate Hazelnut

1 packet Medifast Dutch Chocolate shake

2 tbs sugar free hazelnut syrup

½ cup cold water

½ cup ice

Pour ingredients in blender and mix until smooth.

Cal 90-100 / Fat 1g / Chol 0mg / Carb 13g / Pro 10-14g

Root beer Float

(1 serving)

Mix one pack of Vanilla shake with 12 oz diet root beer.  Serve over ice, or mix in a blender with ice for a frosty treat!

Pudding Recipes

Frozen Fudge Drops

(1 serving)

Mix one pack of Chocolate pudding with 5 oz. water. Pour in popsicle molds.

Fudge Sickles

(1 serving)

Mix one pack of Chocolate pudding with 1/3 cup water. (Mixture will be thick).  Drop by teaspoonful on plate lined with wax paper.  Freeze for 45 minutes to one hour.  Frozen chocolate heaven!!  For a great taste variation, try adding 1/8 teaspoon of almond extract to the mix before freezing.

Chocolate Raspberry Pudding

1 packet Medifast Chocolate Pudding

1-2 tbs sugar free raspberry syrup

½ cup cold water

Empty pudding into a bowl.  Add water and syrup and whisk until pudding consistency.  Leave in refrigerator for 15 minutes or until desired consistency.

Cal 110 /  Fat 1g / Chol 0mg / Carb 15g / Pro 14g

Hot Cocoa Recipes

This one is for Hot Cocoa but I don’t see why it won’t work for the chocolate shake.  (It a taste sensation with the hot cocoa.)

            1 packet Medifast Hot Cocoa

            ½ tsp cinnamon

            6 oz cold water

            ¼ tsp vanilla extract

Chai Latte Recipe

Latte-luscious “Ice Cream”

Prepare Medifast Chai Latte, and freeze it in an ice cube tray.

When frozen, pop the cubes our out the tray and whip them up I in a blender

Cold Drinks Recipe

Cranberry-Mango-Cherry Delight

(1 serving)

Mix one pack of Cranberry-Mango shake with 12oz  diet cherry 7-up. Mix in a blender with ice.....yummy!

Soup Recipes

Janet’s Tortilla Soup

1 pkg Medifast Creamy Tomato Soup

Garlic Salt

Cilantro

Chili Powder to taste

Cumin

Add dry ingredients to 1 cup cold water, mix until smooth and warm in microwave until hot 1 to 1 ½ minutes

Medifast Cream of Tomato Soup

Add 5 drops of Tabasco sauce

1 tsp fresh basil

1 tsp fresh oregano

Basil-parmesan Creamy Tomato Soup

(1 serving)

Mix one pack of Creamy Tomato soup with 8 oz water.  Heat in the microwave for 1-2 minutes (until hot).  Add 1/8 tsp sweet basil and 2 tsp shredded parmesan cheese.  Salt and pepper to taste.

Thai Chicken Soup

1 pack Medifast Chicken Noodle Soup

Curry Power – to taste

Spice Island Grinder – Rosemary Garlic Mix – to taste

Mix all ingredients together heat and serve.   Tastes like Thai coconut mild soup

Lean & Green Recipes

Chicken Fajitas Anyone?

I tried this recipe this weekend and loved it.  For those of you on weight loss, use lettuce to wrap the fajitas or put it in a salad.  For those of you on maintenance, use high fiber whole wheat, low fat flour tortillas.  (I tried Mission, 96% fat free, whole wheat flour tortillas, 3g fiber, 2g fat.)

2 boneless, skinless chicken breasts cut into ½-inch strips

2 tbs fat-free Italian salad dressing

1 tsp chili powder

1 onion, sliced (on maintenance, just a little onion for those in weight loss)

1 green bell pepper, cut into ¼ inch strips

1 red bell pepper, cut into ¼ inch strips

4 (6-inch) flour tortillas (maintenance only)

¼ c salsa (optional)

1.       In a large freezer bag, combine sliced chicken and Italian dressing.  Make sure chicken is coated, and seal the bag.  Place in refrigerator to marinate at least 30 minutes.  (Marinate longer, overnight, to enhance flavor.)

2.       Lightly coat a large skillet with Pam cooking spray and place over medium-high heat.  Add the chicken, marinade and chili powder; sauté until chicken is no longer pink in the center.  Transfer chicken to a plate and cover with foil to keep warm.

3.       Add onions to the skillet and sauté until soft, add peppers and sauté until tender.

4.       Add cooked chicken back to the skillet, combine with the onion and peppers and sauté until heated through.

5.       Warm tortillas in the microwave between 2 dampened paper towels for about 45 seconds.  Place tortilla on plate and fill appropriate chicken serving.  Top with salsa.

Grilled Ratatouille

2 medium eggplants, cut into ½-inch rounds

2 medium zucchini, quartered lengthwise

1 pound cherry tomatoes

1 red bell pepper, quartered lengthwise

1 medium onion, cut into ½-inch rounds (for those in maintenance)

Small amount of olive oil

1 cup fresh basil, roughly chipped or torn

1 tsp fresh oregano

Salt to taste

Freshly ground pepper

1.       Heat grill or stove-top grill pan to medium-high heat.

2.       Using a pastry brush, coat vegetables with olive oil.

3.       Working in batches as you have room, grill vegetables until tender and tinged with brown on both sides, about 5 – 7 minutes.  Remove from grill and set aside on cutting board.

4.       Roughly chop vegetables and combine in a large bowl.

5.       Add basil, oregano, salt and pepper.  Stir to combine

This makes a large amount of food.  I’ve been eating it for three days now, so the quantity could be cut by ¼ to accommodate a smaller number of people

Salmon with Garlic and Basil

Preparation time – 5 minutes (+1 hour marinating time)

Cook time – 15 minutes

Serves 1

Marinade:

1 tbs fresh basil (chopped)

1 tbs fresh lemon juice

1 tbs olive oil

½ garlic clove (minced)

Salmon:

6 oz. salmon filet

1 c romaine lettuce

1 c spinach

½ c cucumber

Salt and pepper to taste

Combine basil, lemon juice, oil, garlic in small bowl.  Add fish and marinate for 1 hour.

Spray broiler pan with non-stick cooking spray.  Place fish skin side down.  Sprinkle fish evenly with salt and pepper.  You may cook fish with some of the marinade for extra flavor.  Broil for 10-12 minutes; turn and cook an additional 3 minutes or until skin is crispy.  Serve on lettuce, spinach and cucumbers.

           

Grilled Salmon

Preparation time – 50 minutes

1 lemon, halved divided

Salmon fillet

8 oz fresh mushrooms, sliced

Spinach

Preheat grill to medium.  Squeeze lemon over salmon fillet.  Place salmon on grill and cook until opaque throughout, about 5 minutes on each side.  While salmon is cooking, lightly coat a large skillet with butter-flavored Pam and place over medium-high heat.  Add mushrooms and sauté for 3 minutes.  Add spinach and sauté until wilted, about 3 more minutes.

Place a 5 oz portion of salmon on 1 1/2 cup cooked spinach and mushroom sauté.  Squeeze lemon over salmon and spinach.  (Full daily lean and green meal.)

    Chicken Teriyaki

            Preparation time – 15 minutes (+4 hours marinating time)

            Cook time – 15 minutes

            Serves 2

Marinade:

2 tbs olive oil

4 tbs low sodium soy sauce

½ cup onion (chopped)

2 cloves garlic (minced)

½ tsp ginger (grated)

Chicken:

2 (6 oz) chicken breasts (boneless, skinless)

½ c cauliflower

½ c broccoli

Blend marinade.  Butterfly chicken breasts and tenderize until the breasts are of even thickness.  Marinate with spices at least 4 hours or overnight.  Discard marinade.  Grill chicken 4-5 minutes on each side or until cooked thoroughly.  Steam veggies until cooked to your liking.

Cal 350 / Fat 16g / Chol 100mg / Carb 8g / Pro 42g

I tried this recipe on last season’s halibut and it was fabulous.  Many recipes I come across are just modified to fit my requirements.  This may be a great recipe for the holiday weekend.

Cumin-spiced Mahi Mahi Tacos

¾ tsp kosher salt

1 tsp ground cumin

½ tsp dried oregano

1/8 tsp garlic powder

1/8 tsp freshly ground black pepper

1/8 tsp cayenne pepper

4 (4-oz) mahi mahi fillets (or halibut or maybe even chicken)

Romaine lettuce

Combine first 6 ingredients, and sprinkle over all surfaces of the fish.  Grill fish, skin side up, on lightly oiled grates over medium high heat (350 to 400 degrees) for 4 minutes.  Turn fish over and grill 4 minutes or until fish becomes opaque and begins to flake.  Remove skin and break fish into chunks or strips.    Serve on romaine lettuce leafs.  Use salsa if desired.

Tomato Basil Concasse

(Preparation time – 15 minutes)

½ cups tomato (seeded, chopped)

½ cup basil leaves (chopped)

2 tsp extra virgin olive oil

1 tsp red wine vinegar

2 cups spinach

¾ cups low fat mozzarella cheese (cubed or shredded)

Salt and pepper to taste

Combine tomatoes, oil, vinegar, basil, salt and pepper.  Add to spinach and mix with cheese.

Cal 380 / Fat 25g / Chol 45 mg / Carb 14g / Pro 28g

Broccoli Chicken Dijon

Preparation time – 10 minutes

Cook time  - 25 minutes

Serves 2

2 (6 oz) chicken breasts (boneless, skinless)

½ cup reduced sodium chicken broth

1 tbs light soy sauce

4 cups broccoli florets

1 clove garlic (minced)

1 tbs olive oil

2 tbs Dijon mustard

Mix chicken broth and soy sauce, set aside.

Heat oil in large skillet.  Sauté broccoli and garlic on med-high heat until crisp / tender.  Remove from skillet; cover to keep warm.

Add chicken to skillet; cook until chicken is no longer pink; drain.  Add both mixture and mix well, bringing mixture to boil.  Reduce heat to med-low.  Stir in mustard until well blended.  Return broccoli mixture to skillet; mix.  Cook until heated thoroughly stirring occasionally.

Cal 320g/ /Rat 11g / Chol 100g / Carb 10g / Pro 46g

Seared Scallops

Scallops (4 oz cooked weight)

Italian spritzer salad dressing

Heat sauté pan (should hear pan sizzle when adding scallops to seal in flavors).  Spritz hot sauté pan, add scallops.  Spritz pan a little at a time as scallops cook.  Cook a few minutes on each side until done.

Sea Scallops

(1 serving)

1/2 pound of sea scallops

Wishbone spray dressing Raspberry Vinaigrette

Spray non-stick skillet with Pam and heat to medium.  Add scallops and cook for 3-4 minutes on each side, just until done (overcooking makes them tough).  Spray with 10 spays of the dressing.  Serve with steamed broccoli or other approved vegetables of your choice.

Seared Shrimp

Shrimp (4 oz cooked weight)

Honey Mustard spritzer salad dressing

Fresh thyme

Heat sauté pan (should hear pan sizzle when adding shrimp to seal in flavors).  Spritz hot sauté pan, add shrimp.  Spritz pan a little at a time as shrimp cooks and add fresh thyme.  Cook a few minutes on each side until done.

 Mahi Mahi

Mahi Mahi

Montreal Seasoning

Sprinkle fish with Montreal Seasoning.  Sear in pan.  Cook on both sides until done.

Veggie Sauté

Onion

Red bell pepper

Asparagus

Mushrooms

Italian spritzer salad dressing

Chile spice

Spritz pan with Italian spritzer salad dressing.  Sauté veggies until done but crisp.

Cilantro- Lime Tilapia

(serves 1)

Use flounder instead of tilapia.  Any mild fish would work.  Don't like spinach?  Use steamed broccoli or green beans.

8 oz tilapia fillet

1 tsp olive oil

juice of 1/2 lime

1 TBP chopped cilantro

1 cup cooked spinach

1/2 cup fresh chopped tomatoes

2 TBP shredded Parmesan

garlic powder (to taste)

Brush fish with oil, and squeeze the lime over the fillet. Sprinkle on garlic powder and cilantro.

Broil for 5-7 minutes, or until the fish flakes easily.  While fish is cooking, cook spinach.  Serve with cooked veggies and top with tomatoes and shredded Parmesan. 

1 serving has 300 calories, 6 g fat, 9g carbs, and protein 46 g

Pot Roast

3 lb. boneless beef bottom round roast, trimmed of all visible fat

1-2 tbs onion flakes

2 tbs paprika

½ tsp dried oregano

½ tsp dried thyme

3 cloves garlic, minced

2 ½ c water

2 tsp Better Than Bullion (or bullion cubes)

Place all dry ingredients in crock pot, add dissolved bullion, place roast in crock pot and turn.  Crock all day while at work.

This works wonderful for wild game too.

BBQ Turkey Roast

This turkey is not only flavorful, but with 300 milligrams of sodium per serving, it's a very low-sodium option.

1/4 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 1/2 pounds Jennie-O Boneless, Skinless Turkey Breast Roast

1 teaspoon extra-virgin olive oil

2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons)

1/4 cup water

Preheat the oven to 350°F. Lightly mist an 8" x 8" glass baking dish or nonstick baking pan with olive oil spray. In a small bowl, combine the garlic powder, salt, and pepper. Place the turkey on a cutting board. With a fork, pierce each side deeply about 25 times. Drizzle on the oil and rub to coat evenly on both sides. Sprinkle on the reserved seasoning mixture. Rub to coat evenly on both sides. With the smooth side of the breast down, drizzle on half of the barbecue sauce, rubbing to coat. Place the turkey, smooth side up, in the prepared pan. Rub the remaining barbecue sauce over the smooth side of the breast. Pour the water into the pan, taking care not to pour it over the turkey. Bake for 35 to 40 minutes, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Remove from the oven. Let stand for 10 minutes. Place the turkey on a clean cutting board. Carve, against the grain, into thin slices. Serve immediately. Make 3 (7-ounce) servings Per serving: 280 calories, 60 g protein, 4 g carbohydrates, 5 g fat (trace saturated), 70 mg cholesterol, trace fiber, 300 mg sodium Slice only the portion you are eating for one meal and refrigerate the remainder. Just before using, slice the turkey as thinly as possible for wraps or cube it to use in salads.

Portobello-Smothered Beef Medallions

(2 servings)

Cooking spray

2  6 oz beef tenderloin medallions

    (or other lean cut of beef)

1/2 TBS minced garlic

1 cup sliced Portobello mushrooms

1/2 cup beef broth

1/4 tsp dried thyme

Salt and pepper, to taste

Spray nonstick skillet with cooking spray.  Heat to med-high heat and sauté tenderloins, turning once, with garlic and mushrooms for about 6-7 minutes, stirring occasionally.  Add broth and thyme; reduce heat and simmer for 3 minutes, or until liquid is reduced.  Season to taste with salt and pepper.

Beef and Broccoli Stir fry

(1 serving)

5 oz of lean sirloin, cut into thin strips

2 TBS diced onion

1 tsp minced garlic

1 1/2 cups frozen broccoli florets

1 TBS lite soy sauce

1/4 cup of water

2 TBS Kraft Light Asian Sesame Dressing

Heat a non-stick skillet with Pam to med-high.  Add garlic and onions, cooking to brown and fragrant.  Add beef, stirring to brown.  Reduce heat to medium, add soy sauce, water, and broccoli.  Cover and cook for 7-10 minutes till broccoli is tender-crisp.  Remove from heat, and toss with Asian sesame dressing.

Vegetarian Version:  Substitute Morningstar Farms Steak Strips instead of the beef. (use 24 strips per serving)

Meatless Lean-Green Ideas

Are you tired of chicken?  Try some of the great meatless options to change up the dinner entree.  The All American Flame Grilled Boca Burgers (available in the frozen food section of your grocery store) taste terrific and are an excellent source of nutrition!  Each patty has 100 calories, 4.5 grams fat, 14 grams protein, and 4 grams carbs.  You get TWO burger patties for you Lean part.  They heat in the microwave in a minute or two.  I like to top them with diced tomatoes, onions, shredded lettuce, spicy mustard, and Tabasco sauce.  You can tone it up or down with different condiments.  Enjoy!

Have you discovered shiratake tofu noodle substitute?  These are a low calorie tofu noodles that are only 20 calories per serving!  They are found in the refrigerated section of larger supermarkets, or health food stores.  By themselves, they don't have much flavor, drain, rinse and you can heat in the microwave. Try adding them to stir-frys. 

Tofu Noodle Soup

(serves 2)

1 pkg tofu shiratake spaghetti shaped noodle substitute

2 1/2 cup fat free vegetable or chicken broth

1 cup diced celery

1/2 cup diced onions

1/2 tsp garlic powder

1/2 tsp dried basil

salt & pepper to taste

Combine all ingredients except shiratake noodles in a pot.  Bring to a boil, then simmer for 15 minutes till veggies are tender.  Meanwhile, drain and rinse the tofu noodles.  Microwave for 1 minute, and then add to the broth.  Heat for 5 more minutes.  Add salt and pepper to taste.

Maintenance Know-How’s

Pasta

Cook pasta al-danta (firm) = contains a lower glycemic level

Add lemon