Medifast recipe ideas for my Lean...?

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Hey everybody,.

I just got a month of Medifast under my belt, completely satisfied with my results too..

But I am in dire need of some ideas for other frozen meats that I can buy in bulk (I like to buy it that way so as to save both time and money) Pretty much the entire month I had frozen chicken breasts that I just thawed out and baked. Let me just say that I'm SICK OF THIS MEAL NOW. Unless it's part of some Caesar Salad, which I don't usually have often..

I'm concerned mainly about fat content, I want to keep it low... and obviously keep carbs to a minimum. What kinds of meats do you stock up on when you head out to wholesale clubs like Sam's or Costco's or BJ's or whatever else you may have out there...?.


Comments (20)

I know not everyone likes shrimp, but I like to buy the precooked, peeled, deveined, tail off frozen shrimp. All you have to do is thaw out what you need under cool running water then warm water it you prefer it warm. I have been making a scampi like sauce to go with it, or toss it in some salad. You get ALOT of shrimp in 7 oz too. Shrimp is also VERY low in fat. I am looking for other Medifast legal ways to prepare it though....wonder if there is any Medifast legal cocktail sauce out there....

I also get little eye of round beef steaks - pretty low fat for beef - and marinate it and tenderize it with one of those big meat mallets (this is also really good for making those chicken breasts MUCH more tender and moist than they usually are!) You can then broil the steaks for a few minutes on each side (depending on how thick they are) until they are done to your liking..

Also with your chicken breast if you place it between two sheets of plastic wrap and flatten it with the flat side of a meat mallet until it is about 1/4" or a little more you can season it however you want to (I use BBQ seasoning, taco seasoning, garlic salt, or lemon pepper) and then spray a non-stick pan with PAM or add a little broth and cook it up! It only takes a few minutes on each side as they are thin but they are SO tender and SO moist! You could shred it up into a salad (We had taco salad tonight - toss it with salad greens and a little salsa). Keep a little extra if you want to add some to soups..

Good luck! Enjoy your L&G!..

Comment #1

I am a stir fry queen, I use light soy sauce when I do the beef,shrimp, or chicken in stir fry veggies, remove the carb ones. I spray my pan with pam and let it cook a little while and add olive oil while it's cooking and it is usually delicious. Jennio tukey burgers are great presesoned and low fat! I made shrimp scewers and dipped them in melted olive oil butter,low fat, but great because it has the good fats, the omega 3 fatty acidsw, or smart ones is another favorite. I also make ground turkey seasoned,(or ground chicken) and I add onions mushrooms ect.. (whatever you like) saute'using pam and lay them on crisp lettuce leaves, with fat free sour cream, or low carb dressing. I even sprinkle lowfat feta cheese on that, it's delicious, I am forever experimenting, it's getting to be fun, mabye I just might become a lowfat cook, my kids like what I cook, they say it doesn't taste low fat!.

Hope I was some help, good luck...

Comment #2

BY the way I lost 14 lbs in a week and 3 days so I must be doing something

Good luck again,.


Comment #3

Marci Walden Farms has a cocktail sauce that is zero fat, carbs and calories. I have a lot of shrimp too very easy meals...

Comment #4

At Costco, besides chicken breasts, I stock up on fresh fish, which I cut into portions and freeze, canned salmon and chicken for salads, frozen shrimp, the Kirkland brand egg beaters, and chicken or turkey sausage. You can freeze the cartons of egg beaters, but they last a long time unopened in the fridge. I also buy San Pellegrino sparkilng water there. When I get tired of plain ol' flat water, it really feels like a treat!..

Comment #5

I found this recipe yesterday on another thread and made it last night at home. It was awesome! My kids and hubby loved it too. I think I'm going to make it again tonight for me and they can have leftovers of something else! Oh, there's two pictures of this if you want to go look at it! Also, look up OrangeBlood. He has a "MF survival guide" that he has put together. It's awesome! I printed it as he has some recipes in it and everything. I believe it's on his blog.

Good luck!.

(It's in the Mmmmm...Recipe and Food Tips>Made Mexican Chicken recipe from suesully).

The post was from Hispanic Medifast Friendly Recipes for Christmas thread and here are the pictures of it and the Mexican "rice":.


1 pound boneless chicken breasts.

1 teaspoon Seasoning for Tacos.

Salt, to taste.

1/2 cup enchilada sauce (I recommend Pace brand enchilada sauce. It's the only one I've found without starch added.).

4 ounces cheddar cheese, shredded.

3 green onions, chopped.

Sprinkle the chicken on both sides with taco seasoning; grill or saute. Cut chicken into cubes and place in a PAM-sprayed 8x8" baking dish; season with salt to taste. Add the enchilada sauce and toss to coat chicken. Sprinkle cheese over chicken and bake at 350 for 10-20 minutes, until hot and bubbly. Scatter green onions over the top..

Makes 4 servings.

Per Serving: 266 Calories; 12g Fat; 33g Protein; 4g Carbohydrate; 1g Fiber.


10 ounces fresh cauliflower, grated, 1/2 medium.

1 small onion, slivered, 2 1/2 ounces.

2-3 tablespoons Smart Balance spread or oil or a combination.

1/2 cup salsa.

1/8 teaspoon garlic powder.

3/4 teaspoon salt, or to taste.

1/4 teaspoon pepper.

1/8 teaspoon granular Splenda.

In a very large skillet, with a lid, saut the onion in spread and/or oil until tender. Stir in grated cauliflower, then remaining ingredients. Mix well. Cover and simmer 10-12 minutes until the cauliflower is tender, but not mushy, stirring occasionally.

Makes 6 servings.

Per Serving: 56 Calories; 4g Fat; 1g Protein; 5g Carbohydrate; 2g Fiber..

Comment #6

Thanks for the great ideas, everybody! I was beginning to have a very bleak outlook on Medifast... you know, the "I'm gonna give up soon and try a different diet if I don't start getting excited again" outlook. I tend to get bored really easily with routine.Which is weird, because when things don't go as planned, I get frustrated..

A no win situation for me, it seems...

Comment #7

I know that buying frozen is easier, but I also will buy a large quantity of something I like, then divide it into portions, then wrap and freeze. Sometimes the butcher will cut to order, as well. Buying fresh is actually nicer because you get to see what it looks like. I just made 2 meatloafs from the 10 lb of 95% lean I bought. Part of that will get sliced and go into the freezer so I will not get bored eating the same thing every night. You mentioned eating chicken breasts every night, that is a sure way to boredom.

(make sure you know which is which unless you want to be surprised)..

Comment #8

Meatloaf? What did you use to substitute the breadcrumbs?..

Comment #9

I buy almost all of my meat at Costco. And I have a Food Saver. I LOVE THAT THING! Even before MF, I would buy trays of pork loin chops, salmon filets, steaks, and hamburger and vacuum pack them. I also love thier bags of frozen Tilapia, Mahi Mahi, and Flounder. As long as you thaw them out properly, they are very good...

Comment #10

I try really hard to eat with my husband so I try to make a pretty normal and varied lean and green. I have become a big fan of the tuna steaks at my store, they come in 6 oz portions which is perfect. Salmon too. Also, there is a Medifast friendly version of Alice Springs Chicken (Outback recipe) on the board. We really enjoyed that. Another big winner was a stir fry with chicken and broccoli (I got the recipe from Rachel Ray)...I removed my serving before adding the cashews for the others. I'm finding it pretty easy to use the recipes that everyone so kindly shares on here, my husband and daughter haven't noticed a change for them!..

Comment #11

I did not use breadcrumbs or egg. I used some celery and onion, ketchup, worcestershire sauce, chili powder, garlic, pepper. By mixing it up well with my hands, the meat blended sufficiently to give it holding power. Perhaps a bit more crumbly than when using crumbs & egg, but quite good. I did let it cool about 5 minutes before cutting to reduce breakage and used a spatula to transfer to a plate. Hopefully today when I cut it up (now refrigerated), it will cut even better.

Hope this helps...

Comment #12

I forgot to add another note about the meatloaf - I added some vinegar to the ketchup bottle to get out what was left in it (almost empty), and the meatloaf shrank more than expected. I suspect that it is because the vinegar helped to dissolve the fat. I am not sure, but I made 2 meatloafs, the other one with spaghetti sauce because I was out of ketchup, and it did not shrink as much (no vinegar). I think I am going to do it this way next time, so be sure I am getting less fat!..

Comment #13

I like the frozen tilipia filets. You can cook as much as you want and fish is so very low in fat and carbs. Cooked with a little lemon pepper seasoning and lemon juice squeezed on when coming out of the oven is delicious. That is what I am fixing today...

Comment #14

Great news on the results!.

I visit Costco and the local grocery store. I'm a fish and cow lover, but end up with chicken at work most days. <sigh>.

When I go there, I try for SMALL steaks in a large container, then drop individuals into freezer bags so I can grab -1- at a time. (I live by myself)..

Also, there are some steam-in-the-bag frozen veggies for those of us that don't mind "boring" presentations. Throw in a little spice, and away you go. The frozen veggies cook once, then make several meals.

Have tried a couple of the recipes on here - but with a "touchy" digestive tract, I usually don't go for the mex too much. <sigh>.

Just got back from a 10 day trip north, and FORGOT my Medifast bag. Aeeeiii.. Now I have pounds to remove to get back under 200 again.. <sigh>.

The touch of food poisoning from the drive back is "assisting" since nothing stays in very long... <ugh>..

Comment #15

I like to make an omlet using Eggbeaters. It's fast simple and almost foolproof. I measure 1 cup of of Eggbeaters put that in the pan sprayed w/Pam and throw in my veggies and a little reduced fat shredded cheese right before I fold it over. Very filling, low fat, high protein. When I'm dedicated to the Medifast program I do this at least 3 times a week...

Comment #16

Hi! As I was wandering around the site, I found a page that has a bunch of L&G meal ideas. If you go to the library section there is a picture on the botom lef side that says new recipies or somethin glike that. They sound really good. Some are for 1 serving and others are for 4. I'm going to try one tonight. Hope that helped!..

Comment #17

I buy the from Costco the frozen atlantic (farmed raised) salmon. Its skinnless and boneless comes in individual 7oz packages (ends up being about 5.5-6 oz after cooking) I thaw them and back them in a lemon dill sauce that I buy called Paulas oil free dressing... yumm then pair it with either a salad, mashed cauliflower, or grilled asparagus (on george foreman grill).

I also for a special treat will go buy a small amount of fresh crab meat and put it ontop of my chicken with a little mozzerella cheese melted over the top (measuring everything to get the correct lean portions) Help makes the chicken taste better and helps getting out of the rutt...

Comment #18

I have been cooking more fish since I joined MF. I love having shrimp in the freezer. Its so easy and it feels like an indulgent meal. I know not everyone has the same white fish available, but I make baked haddock, salmon that I brush with soy or teryaki sauce, and I've even cooked scallops for me. they are expensive, but my family won't eat them, so I just buy a small amount. Chicken you can do in a pan with some Pam spray and seasonings.

You can even find a tomato sauce that is low in carbs and just brush it on as the chicken cooks...

Comment #19

You can get family packs of pork chops... they're pretty low in fat, etc...

Comment #20

This question was taken from a support group/message board and re-posted here so others can learn from it.


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