I’ve never been very good at cooking. Mostly because I don’t cook, but some of it has to do with the fact that I hate the complexity of most recipes. I’m not a foodie and I can’t distinguish between most complex flavors nor do I want to.

My most successful cooking endeavors seem to be with 5 ingredients or less (excluding seasonings) and primarily stove top rather than oven and I generally dislike two step cooking (“cook meat, then cook meat again”) However, when I am successful at cooking, it’s something to celebrate!

All of these recipes listed below I’ve made myself, so comment with questions!

wpid-wp-1409028078478.jpegEgg Fo Young
from Sandy’s Kitchen
1 Leanest, 3 Greenest)

This is a “me” recipe – all the way.  This was VERY tasty, smelled great (so important when you’re dieting!), and was filling. I used zucchini instead of celery because I love zucchini and I had some available. If I were to have made this before going on a diet, I would have assumed I was making enough for two. However, after counting the calories it’s only about 360 calories. It feels like I’m indulging!

veggiequicheVegetable Quiche
from Sandy’s Kitchen
1 complete lean and green meal)

This is one of my favorite dishes, and one of these days I’m going to split this between two meals and really “gorge” on the extra meal. Super simple: eggs, veggies and cheese. I love the idea that I can throw in whatever veggies I have on hand, but I have an unhealthy obsession with zucchinis right now so both times I cooked this the center was zucchini.

Spaghetti and MEATBALLS
(1 lean, 3 green, 2 condiments)

I ate this one two nights in a row – first because I didn’t want the opened spaghetti squash to go to waste and second because it was so tasty. I found a marinara sauce at my local store that was only 5 carbohydrates per 1/2 cup and the ingredient list made me wonder why I didn’t just make it at home! 1 cup Spaghetti squash, 6 turkey meatballs, and 1/2 cup marinara sauce – plus a half cup of veggie of your choice.

Shrimp & SquashShrimp Lo Mein with Spaghetti Squash
From Sandy’s Kitchen
(1 lean, 3 greens, 3 condiments, 2 healthy fats)

I prepared this once with a squash I cooked for too long, and then tried again. It was SO much better with the squash properly prepared 😀 I love, love, LOVE Chinese food – so this dish really hits the spot in regards to fooling my taste buds.

Chicken Sausage and Veggies
(1 lean, 3 green)

Using fully cooked sausage, this is a very quick meal. I prefer zucchini, broccoli, and red bell peppers with this dish – and sometimes I’ll add some marinara sauce if I’m feeling feisty (which changes the condiment count) Slice the cooked sausage (2 links) into coins, chop the veggies (3 servings) into bite size pieces, heat a pan with a bit of water and add all of it to cook for awhile – stir to prevent sticking as there are no healthy fats for this one. I’ll often times cover the pan to steam the veggies quicker, but this is up to you.

Medifast Friendly Quick Foods

It goes without saying that all veggies are pretty friendly, but depending on where you are in your MF journey (weight loss, transition, or maintenance), some veggies are better than others. When I started Medifast, I thought I’d be eating chicken and broccoli or tuna over lettuce every night. Well, I’m a bit proud to say that in the last 2.5 weeks I haven’t had chicken, tuna or anything served over a bed of lettuce once! I do eat broccoli often though, but usually as a mixture with other veggies so it’s not so bland. So, what can you eat when you don’t want chicken and tuna?


Shrimp (Fully Cooked)

I buy mine at a club store, Sam’s Club, and they are pre-cooked, de-veined, and tails removed. Because they are pre-cooked, there is next to no weight loss from cooking as long as they are properly thawed and drained before weighing. Don’t be too concerned about the count of shrimp in the bag, the importance is the overall weight. It doesn’t really matter if you eat 10 small shrimp or 5 large shrimp, as long as the total weight is correct.This is considered a “leanest” selection, so you can also enjoy 2 healthy fats with this option.

Chicken Sausage (Fully Cooked)

I buy mine at Trader Joe’s and find it priced better than other cooked sausage brands available in most grocery stores. The package comes with 4 links (fully cooked) and I can eat two links as a “lean” meat so no healthy fats needed. I’ve really been enjoying these, which I slice into coins and sauteed with my choice of veggies. Quick, easy, TASTY.

Chicken Sausage

I found this suggestion (Isernio’s All-Natural Chicken Sausage rolls) from another MF follower, but looking closely at the nutritional value shows it’s not quite on plan. Nutritional Support (NS) indicates that your “lean” should be a minimum of 250 calories and a maximum of 25 grams of protein. In order to get 240 calories from this sausage, you have to eat three servings which brings the protein to 39 grams. Plus the sodium is high at 480 (1440 for 3 servings.) Fat and carbohydrates are in line though, and I’m sure the added protein is a better off plan option than added fat or carbohydrates.

Turkey Meatballs (Fully Cooked)

I can only find these at Ralphs, oddly. Two varieties available from Jenni-O, “regular” and Italian style. With both options you get 6 meatballs that fall into the “lean” category, so no healthy fat needed. These are fully cooked but thaw in the microwave in 3 minutes, turn out juicy and plump, and taste amazing. I eat mine with a cup of spaghetti squash, a half cup of broccoli, and 1/4 cup of marinara sauce (less than 5 carbs per 1/2 serving). I’m not going to lie – it’s not pasta – but it’s filling, tasty and great meal in its own right.

Egg Beaters

This is probably the most under-rated lean option – but its probably the best one out there. Its great for when you’re in a “hungry” stage because one full lean serving is two cups – that’s a lot. When making the veggie quiche (above) I only use 1 cup and it makes a quiche the size of a 9 inch dinner plate. So, you could cook the whole lean serving and then split it into two meals (which you eat on the same day) to increase your number of meals from 6 to 7.


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