Medifast Recipe Collection

Medifast Recipe Collection

Ingredient Lists Lean & Green, Condiments, Snacks, and Misc.

Protein (lean)

Vegetables (green)

Snacks (one per day)

Roasted Red Pepper

Roasted Eggplant Caviar

Stuffed Endive Bites

Tomato-Herb Yogurt Cheese

Tzaziki

“Hummus”

Crab Cakes

Boneless Hot Wings

Spicy Dilly Beans

Drinks

Morning Wake Up Shake

Party Punch

Vanilla Chai Shake

Tropical Punch Slushie

Recipes For the Orange Shake

Carbonated Shake

Desserts

Orange Oatmeal Cookies

Chocolate Oatmeal Cookies

Real Cookies

Brownies

Favorite Medifast Cookie

Granola

Apple Cinnamon Muffins

Chocolate Bites

Dreyers Girl Scout Thin Mint Cookie Ice Cream

Chocolate Kisses

Lemon Poppyseed Muffins

Blueberry Muffins

Strawberry Vanilla Berry Muffins

Pancakes

Oatmeal Cookies

Scones

Toffee Muffin Surprise

Crisp Oatmeal Cookies

Chocolate Bites

Orange Spice Cookies

Muffins

Frosting

Cinnabon

Approved Brownie Recipe

Cream Cheese Icing

Chocolate Cookies

Amy’s Chocolate Cookies

Amy’s Banana Muffins

Vanilla Cookies

Dressings Condiments

Yogurt Cheese

White Sauce

Lemon Dressing

Taco and Pizza Seasoning

Zesty Cocktail Sauce

Tofu Sour Cream

“Hollandaise” Sauce

Broccoli Sauce

Balsamic Vinaigrette

Coating for Poultry, Fish, or Veggies

Italian Dressing or Marinade

Italian Sauce Ketchup

Yellow Mustard

Smokey BBQ Sauce

Taco Bell Sauce

Cucumber Dill Salad Dressing

Roast Eggplant Gravy

Mock Mayo

Mock Maple Syrup

Tomato Salad Dressing

Miller’s Creek BBQ Sauce

Pizza Sauce

Tomato Tomatillo Salsa/Zucchini Crust Pizza

Crockpot Looing Sauce

Crockpot Tomatillo Salsa with Peppers

Medifast Chili & Soups, Etc.

Chili

Finally, a Good Bowl of Chili

Chili Dip Recipe

Chili Tomato Soup

Chinese Soup

Chili

Patti’s Pesto Chicken Noodle Soup

Help for Chicken Soups

Sweet Chili

Idea for Broccoli Soup

Chili

Minestrone Soup

Chicken Soup

Veggies

Asian Green Beans

Grilled Stuffed Portobello Mushrooms

Asian Style Coleslaw/Cucumber Salad

Grilled Vegetable Kabobs with Lemon Scallion Dipping Sauce

Green Beans in Tomato Vinaigrette

Asparagus with Sherry-Wine Vinaigrette

Curried Cauliflower

Crock Pot Curry Cauliflower Soup

Sautéed Cabbage

Squash Casserole

Asparagus Salad

Great Baked Onion Recipe

Fantastic Marinated Veggies

Carolina Kale

Pickles Without Salt

Mock Mashed Potatoes

Broccoli, Asparagus, and Red Cabbage Marinated Salad

Herb Fried Tomatoes

Miso Ginger Wasabi Asparagus

Turnip Chips

Baked “Potato”

Tomato Basil Concasse

Southwestern Stuffed “Potatoes”

Zucchini Hash Browns

Cucumber Noodles

Eggs

Chinese Fried “Rice”

Salsa Frittata

Huevos Rancheros

Omelet in a Bag

Vegetable Omelet

Pita Bread

Beef

Texas Beef Chili

Beef and Spinach Rolls

Asian Beef on a Stick

Grilled Marinated London Broil

Beef Kabobs with Moroccan Spices

Grilled Hamburger with Fresh Tomato Salsa

Herbed Beef Tenderloin

Pizza Burgers

Mushroom Hamburgers

Oriental Beef in Lettuce Wrappers

Portuguese Style Beef Tenderloin

Beef Bourguignon

Crockpot Short Ribs

Crockpot Teriyaki Steak

Crockpot Cola Steak

Crock Pot Pepperocini Beef

Crock Pot Italian Beef

Crockpot Spicy Beef Roast

Fish & Seafood

Lemon Ginger Shrimp

Teriyaki Halibut

Tuna Patties

"Legal" Tuna Noodle Casserole

Fish Ideas

More Fish Ideas

Grilled Marinated Calamari

Grilled Grouper

Jamaican Jerked Grilled Swordfish

Indian-Scented Swordfish

Red Snapper Fillets with Julienned Vegetables

Mediterranean Shrimp

Savory Cilantro Salmon

Salmon in Foil Packets

Mock Scallops Seviche

True Scallops Seviche

Seafood en Papillotte

Scallops with Herb Sauce

Spicy Grilled Bluefish

Shrimp Scampi

Swordfish with Mustard-Dill Sauce

Swordfish Steaks with Ginger-Mustard Marinade

Baked Flounder w/ Lemon, Parsley & Cracker Crumbs

Cod Steaks with Tandoori Spices

Teriyaki-Lime Salmon

Momtolissa

Crockpot Kokopelli Crab Soup

Chicken

Chicken Curry

Chicken Cacciatore

“Fake” Italian Sausage Patties

Chicken Rollups

Citrus Roasted Turkey Breast

Grilled Chicken Ideas

Broccoli Chicken Dijon

Chicken Savoy

Bunjal Chicken

Veneto Chicken

Skillet Chicken Dijon

Grilled Rosemary Chicken

Japanese Chicken Kabobs

Persian Chicken Breasts

Fajita Chicken Wings

Spicy Chicken with Zucchini

Psycho Chicken

Mushroom-Stuffed Chicken Breasts with Madeira Sauce

“Pizza”

Turkey Sausage

Meatloaf

Orange Chicken

Chicken Recipes

Diet Coke Chicken

Lemon Rosemary Chicken

Chicken Stroganoff

Curry Chicken

Tarragon Grilled Chicken

Basque Chicken

Chinese Orange Chicken

Thai Chicken with Basil Curried Chicken

Flu Fighter Chicken Soup

Marinated Chicken Breasts

Crockpot Roast Sticky Chicken

Smokey Crockpot Turkey

Crockpot Tangy Chicken

Crockpot Jamaican Jerk Chicken

Crockpot Hot and Sour Chicken/Crockpot “Flagrant” Chicken

Crockpot Spanish Chicken

Crockpot Lemon Chicken

Pork

Spicy Pulled Pork

Pork Chops with Indian Spices

Pork Chops with Cider Vinegar Glaze

Crockpot Pork Catalina Ribs

Crockpot Country House Ribs

Crockpot Pulled Pork w/ Root Beer Sauce

Hot and Sour Soup ala Crockpot

Lamb

Lamb Shoulder

Lamb Chops with Yogurt-Mint Sauce

Moroccan-Style Roast Leg of Lamb

Lamb Chops with Tomato-Dill Salsa

Grilled Lamb Chops with Tomato-Mint Chutney

Broiled Lamb Medallions w/ Lemon-Garlic Crust

Grilled Marinated Butterflied Leg of Lamb

Crockpot Lamb Chops

Ingredient ListsLean & Green, Condiments, Snacks, and Misc.

Protein (lean)

7 oz. turkey, chicken, or fish (cooked weight)

5 oz. lean beef, pork, or lamb

7 oz. crab (not imitation)

7 oz. shrimp (

7 oz. canned salmon or tuna (water packed) (

1/2 - 1 C. low-fat cottage cheese

1 Boca Burger / Morning Star Burger (no more than 6 grams carbs)

6 egg whites

2 eggs (no more than 3 times per week)

3/4 - 1 C. low-fat cheese (6 – 8 oz.)

3/4 – 1 C. non-fat yogurt cheese

1/2 - 1 C. Egg Beaters

Vegetables (green)

2 C. salad greens + ½ C. raw vegetables w/ 1-2 T. low fat/carb dressing

1 1/2 C. cooked vegetables

1 1/2 C. (12 oz.) shirataki noodle pasta (

5 oz. firm tofu Asparagus

7 oz. soft tofu Broccoli

Alfalfa sprouts

Beans (Italian, green, waxed)

Cabbage

Cauliflower

Celery

Cucumber

Eggplant

Jalapeño

Kale

Lettuce (romaine, iceberg, bib)

Mushrooms

Onions

Green/Red/Yellow/Orange Bell Peppers

Radishes

Spinach

squash

Tomato

Turnips (use instead of potatoes)

Zucchini

Notes

Limit L&G meal to no more than 10-12 grams carbs, combined. Summer

Per day, limit carbs to 80-85 grams.

Snacks (one per day)

CONDIMENTS

Sugar-free syrups: 4 T. (
1 pkg. MF Soy Chips
Sugar-free extracts: 4 T.
1 pkg. MF crackers (can crumble and use as a breading for veggies)
Knox unflavored gelatin: 1/2 C. (for use in recipes)
3 stalks celery
Lemon juice: 4 T.
2 pickle spears
Sweeteners: 10 packets (1 pkt + 2 teas.)
1-2 T. sugar-free, fat-free pudding (can add to shakes)
Baking powder or soda: 1-2 teas. (no more than 6 teas. per day)
1 C. sugar-free jello
Parmesan cheese (counts as dressing or oil): 1-2 T.
1 sugar-free popsicle
Half & Half (fat/sugar-free): 1-2 T.
1 C. bouillon
Spices, herbs (no limit,just watch salt content)
Molly McButter: 1 teas.
“I can’t believe it’s not Butter” spray: 2 T.
Smart Balance Organic Soy spray: 5 sprays
Ketchup: 1-2 teas.
Mustard: 1-2 teas.
BBQ Sauce: 1-2 teas.
Hot sauce: 1-2 teas.
Pesto: 1-2 T.
Chipotle Peppers in Adobo Sauce: 1-2 teas.
Vinegars: 1-2 teas.
Salsa: 1-2 T. (counts as salad dressing)
Salad spritzer: 10 sprays
Olive, Sesame or Canola oil: 1-2 teas.
Cocktail sauce: 1-2 teas.
A1 sauce: 1-2 teas.
Teriyaki sauce: 1-2 teas.
Soy sauce: 1-2 T.
Fresh garlic: 1 clove
Fresh ginger: 1 teas.
Miso Mayo: 1 T.
Toasted Sesame Seeds: 1-2 teas.
David Burke Flavor Sprays:
Galeos Café Dressings: 1-2 teas. (
Wine, for cooking ONLY (do NOT consume): 1/2 cup
V8 juice, for cooking ONLY (do NOT consume)

MEAL IDEAS TO TRY:

flavor blasts: lemonade to vanilla shake, for example (Linda in TX).
Add single serving pouch of Crystal Lite to a shake for different
Make popsicles out of shakes (e.g., Dutch Chocolate, etc.)
Add a tsp. of dry taco seasoning to chili (EileenM in CA)

Appetizers

Roasted Red PepperDip (GREEN APPROVED)

4 servings

2 lg. red bell peppers

2 teas. tomato paste

2 teas. balsamic vinegar

1 clove garlic

1/8 to 1/4 teas. ground red pepper

Preheat broiler. Core and remove seeds from each red pepper and cut,

vertically, into 6-8 pieces. Arrange peppers, skin up, on foil-lined baking sheet. Using your palm, press down on peppers to flatten them out. Broil the peppers about 3” from source of heat until skin chars and turns black. Remove peppers and place in a zip lock bag to steam, which will loosen the skin. When cool, remove skin from peppers, preserving any juice in the bag.

Using a food processor or Magic Bullet blender, combine the roasted peppers, preserved juice, tomato paste, vinegar, garlic, and ground red pepper. Puree until smooth. Refrigerate for 30-60 minutes to allow the flavors to blend. Enjoy with MF crackers or veggies.

Per serving: 16 calories, 1 g protein, 0 g fat, 4 g carbs, 23 mg sodium, 1 mg cholesterol, 1 g dietary fiber.

Roasted Eggplant Caviar

4 servings (1/4 cup caviar; 1/2 cup endive leaves)

1 medium eggplant

1/4 teas. salt

2 Tbsps minced fresh parsley

1/8 teas. freshly ground black pepper

2 Tbsps fresh lemon juice

1 Tbsp minced onion

2 medium Belgian endives (8 ounces), leaves separated

1 garlic clove

Bring grill to medium heat. Slice eggplant in half lengthwise; with

paring knife gently cut 1/2” cross hatch pattern through flesh, being

careful not to pierce skin. Place eggplant halves skin-side down on grill; grill 25 minutes, until soft and bubbling. Allow to cool slightly and scoop pulp from shells, avoiding any burned parts. Discard shells. In blender or food processor, combine grilled eggplant, parsley, juice, onion, garlic, salt and pepper; puree until blended to the consistency of lumpy oatmeal. Transfer dip to small serving bowl; cover and refrigerate if not serving at once. Place bowl on platter, surround with endive leaves and serve.

PER SERVING: 50 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg

Cholesterol, 147 mg Sodium, 12 g Total Carbohydrate, 4 g Dietary Fiber,

2 g Protein, 57 mg Calcium
Stuffed Cherry Tomatoes

8 servings

Two 1-pint baskets cherry tomatoes

3/4 cup yogurt cheese

2 - 3 teas. minced fresh thyme, or 1-2 teas. dried

Fresh thyme sprigs (optional)

Slice 1/4” off the bottom of each tomato, reserving the bottoms. In a small bowl, combine the cheese and thyme. Dab about 1/2 teas. of the mixture on the cut edge of each tomato. Cover each with a tomato bottom. Arrange the tomatoes upside-down (the “dimples” on the stem end will keep them upright) on a large serving tray and garnish with the thyme sprigs (if using). Serve at once, or refrigerate, covered, up to 2 hours (let stand at room temperature 30 minutes before serving).

PER SERVING: 72 Calories, 4 g Total Fat, 2 g Saturated Fat, 10 mg

Cholesterol, 259 mg Sodium, 5 g Total Carbohydrate, 1 g Dietary Fiber,

5 g Protein, 82 mg Calcium .

Stuffed Endive Bites

8 servings

Chipotles en adobo, smoked dried jalapeno peppers in a complex sauce of tomato, garlic and spices, can be found in the Mexican section of some supermarkets and in Latino grocery stores. Buy a small can and puree the contents; refrigerated, it will keep up to six months. Just a spoonful will add a smoky dazzle to soups, stews and other dishes.

4 Belgian endives

1 red bell pepper, roasted, and finely chopped

2 ounces yogurt cheese

1 Tbsp minced sweet onion

1-2 teas. pureed chipotles en adobo

Arugula leaves or watercress (optional)

Trim the bottoms of each endive and pull apart the leaves; set them aside. Mince the smallest leaves at the core. In a medium bowl, combine the pepper, yogurt cheese, onion, minced endive and the chipotles. Dab a scant teas. of the pepper mixture onto the bottom of each endive leaf. Line a serving tray with the arugula or watercress (if using); arrange the filled endive leaves on top in an overlapping starburst pattern. Serve at once, or refrigerate, covered, up to 6 hours.

PER SERVING: 22 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg

Cholesterol, 76 mg Sodium, 4 g Total Carbohydrate, 2 g Dietary Fiber, 2

g Protein, 22 mg Calcium.
Tomatillo-Vegetable Dip

Makes 4 servings (1/4 cup)

Tomatillos are widely available in Mexican groceries; this cousin of the gooseberry is a typical component of many sauces, soups, salsas and

stews. Here, they add tartness to a wonderful vegetable dip.

9 medium tomatillos, husked

4 large plum tomatoes, halved

2 medium red bell peppers, seeded and cut into thin strips

2 medium jalapeno peppers

2 teas. vegetable oil

1 garlic clove, minced

Pinch salt

1/4 cup finely diced onion

2 Tbsps chopped fresh cilantro

1 Tbsp fresh lime juice

Preheat oven to 400F. In large bowl, combine tomatillos, tomatoes, bell and jalapeno peppers and oil; toss to coat. Transfer tomatillo mixture to large baking pan; roast 1 hour, until toma-tillos and peppers are very soft. Remove from oven; let cool until easy to handle. Peel tomatillos; peel and seed peppers. Finely chop tomatillos, tomatoes and bell peppers; transfer to medium bowl. Finely mince jalapeno peppers with garlic and salt; add to bowl with tomatillos. Add onion, cilantro and juice; mix well. Serve warm or at room temperature.

PER SERVING: 110 Calories, 4 g Total Fat, 0 g Saturated Fat, 0 mg

Cholesterol, 41 mg Sodium, 18 g Total Carbohydrate, 2 g Dietary Fiber,

4 g Protein, 32 mg Calcium

Tomato-Herb Yogurt Cheese

Makes 4 servings

4 sun-dried tomato halves (not oil-packed)

1 cup yogurt cheese

1/4 cup chopped basil

1 garlic clove, crushed

1/2 teas. minced thyme

1/4 teas. salt

1/4 teas. freshly ground black pepper

In a small bowl, soak the tomatoes in warm water until pliable, about 10 minutes. Drain and chop the tomatoes. In the small bowl, combine the tomatoes, Yogurt Cheese, basil, garlic and thyme. Refrigerate, covered, until chilled, at least 1 hour. Stir well before serving.

PER SERVING: 55 Calories, 0 g Total Fat, 0 g Saturated Fat, 2 mg

Cholesterol, 239 mg Sodium, 7 g Total Carbohydrate, 0 g Dietary Fiber,

6 g Protein, 171 mg Calcium.

Tzaziki

4 servings

Tzaziki, a traditional dip-like Greek appetizer, is delicious with fresh vegetables. For a thicker consistency, make it with Yogurt Cheese instead of yogurt. If you can find English (sometimes called hothouse)

cucumbers, use only one; they’re seedless, so you can eliminate that step, and you don’t need to peel them, either.

3 cucumbers, peeled, seeded, grated and squeezed dry

1 cup Yogurt Cheese

2 teas. chopped mint

2 teas. extra virgin olive oil

1-2 garlic cloves, crushed

1/4 teas. salt

1/4 teas. freshly ground black pepper

In a small bowl, combine the cucumbers, yogurt cheese, mint, oil and

garlic. Stir in the salt and pepper. Refrigerate, covered, until chilled, about 2 hours.

PER SERVING: 67 Calories, 2 g Total Fat, 0 g Saturated Fat, 1 mg

Cholesterol, 191 mg Sodium, 8 g Total Carbohydrate, 1 g Dietary Fiber,

4 g Protein, 131 mg Calcium

“Hummus”

6 servings

If you miss hummus, try this easy, flavorful dip. It also makes a terrific sauce for grilled chicken or fish.

8 ounces silken tofu

2 Tbsps lemon juice

1 Tbsp sesame oil

1 teas. Splenda

1/2 teas. salt

1/4 cup canola oil

In a food processor, blend tofu, lemon juice, sesame oil, sugar substitute and salt until smooth. With processor on, slowly add canola oil in a steady stream until incorporated. Mixture should have consistency of thick mayonnaise.

Calories: 122, Fat: 12 grams, Protein: 2 grams, Carbohydrates: 1 grams

Fiber: 0 grams, Net Carbs: 1 grams

Crab Cakes

BTW-my own recipe adaptation would include lump crab meat, 1 serving

of MF crackers, a TBSP of egg substitute or egg white, one tsp of brown

mustard, and a sprinkling of Old Bay Seasoning.

MELINDA IN OH

Boneless Hot Wings

Warning... this will be HOT.. (depending on how hot your chili powder

is), but good!!

16 ounces boneless skinless chicken breast tenders (you can get these in the freezer section at the market)

1/2 cup vinegar

1/2 cup water

3 Tbsp cayenne pepper

1/2 cup chili powder.

Mix vinegar, water and cayenne pepper. Add chicken to mixture and let

marinate in refrigerator for a couple hours. Put chili powder on a plate and gently dip each tender in chili powder and then place on a rack in a baking pan. Bake at 350° for about 15-20 minutes or until chicken is no longer pink.

DEBRA IN VA

Spicy Dilly Beans

4 pint jars

2 lbs. trimmed green beans

1/4 cup salt

4 heads dill (fresh)

4 cloves garlic

1 teas cayenne pepper (1/4 teas per jar)

2 1/2 cups vinegar

2 1/2 cups water

Pack beans, lengthwise into hot jars, leaving 1/4" headspace.

To each pint jar, add 1/4 teas. cayenne, 1 clove garlic, and 1 head dill.

Combine remaining ingredients and bring to boil. Pour boiling mixture over beans, leaving 1/4" headspace. Remove air bubbles and adjust caps. Process for 10 minutes in boiling water bath.

DEBRA IN VA

Drinks

Morning Wake Up Shake

1 meal

1 pkt Chocolate shake mix

1 cup of water

1 heaping teas of instant coffee

1 pkt of Splenda

1/2 capful of vanilla extract.

Add ice and mix in magic bullet or blender. You’d swear it comes from

Starbucks!

CAT IN TX

Party Punch

Try mixing the Cranberry Mango with one can of Hansen’s SF Tangerine

Lime soda and about 6-8 ice cubes. It makes a wonderfully frothy and icy drink and tastes a little like party punch to me.

AMY IN AZ

Vanilla Chai Shake

2 meals

Mix 1 vanilla shake with 1 chai latte, 16 oz of water, and some ice...it makes two really great shakes

DEANNA IN GA

Tropical Punch Slushie