Medifast Lean and Green Meals – Recipes

Lately I have been emailing back and forth with a reader of ours that has started Medifast and she was wanting some ideas for her lean and green meal. That gave me an idea to do this post that I have been meaning to write for a while now.  Thank you Jess for the idea!!

What is a lean and green you ask? Well, if you are on Medifast, that is a term for your one meal a day that you are responsible for buying and making. They mainly consist of some kind of lean protein, vegetables, and your allowable healthy fats. Depending on the type of protein, you are allowed a certain number of ounces of that protein and healthy fats to go along with your meal. This is a meal that everyone looks forward to having on Medifast especially if you are just starting and in the “still hungry” phase.

So, what are some of my favorite L&G (lean and green) meals you ask? Well, I am so glad you asked me because I just so happen to have several favorites to share with you tonight, with pictures!! Even if your not on Medifast these meals are both healthy AND delicious.

I think that I will start out with my favorite, which happens to be buffalo chicken salad. I usually start by just baking my chicken in the oven. I will bake enough chicken to have with several different meals so I’m not baking every night. Bagged salad is really easy and convenient for  busy nights so I will measure out the correct amount of lettuce onto my plate. I measure out 6 ounces of the chicken breast that I just baked and cut it up into bite sized pieces. I then toss the chicken in a couple of Tbsp of Franks Buffalo Wings sauce and put the chicken mixture on top of my lettuce. Add a tbsp of light blue cheese crumbles and some light ranch dressing!  It is a fantastic salad. Especially if you like things that taste like wings. I LOVE it!!

Medifast Buffalo Chicken Salad

My next meal is for that type of day where you are just really hungry. Because this one makes a lot of food……..a sausage and egg omelet. I start by sauteeing mushrooms and lightly wilt some spinach. I don’t like my spinach cooked too much. Then, in another pan I put in 1 cup of egg beaters while heating up 3/4 cup of turkey sausage crumbles in the microwave. I believe the brand I buy is Jimmy Dean in the red package.  I flip the eggs over to cook on the other side and put on top my sausage crumbles and vegetables and close it up like an omelet. Once I take it off the stove, sometimes I add a wedge of laughing cow cheese to the top and a couple of tbsp on salsa. This is a VERY filling meal.

Medifast Egg Omelet

For my next meal, I had to throw in a little seafood (or a lot). Because seafood is so low in fat you get 7 ounces and that makes for a lot of shrimp or scallops. This night I happened to do scallops. I lightly sauteed them in some olive oil and seasoning. Usually sesoning salt and garlic powder. They are done after just a few minutes – they don’t take long.

Medifast Scallops

I paired them with some grilled romaine lettuce and baby sweet peppers. Did you know that you could grill lettuce? Yeah, I didn’t either but when I saw a recipe for it on Facebook and thought, that looks so good that I have to try it. So you literally just cut them in half with the stems still in tact so they stay together and not fall apart on the grill. I misted it lightly with olive oil and put some pepper and garlic powder on it and when it came off the grill just sprinkled a little bit of parmesan cheese on top. It was really good.

Medifast Lean and Green Peppers and Grilled Romaine Lettuce

My next meal looks good enough to eat for a holiday meal, but is super easy. They are turkey meatballs, mashed cauliflower, and green beans with Medifast gravy on top.

Now for the turkey meatballs, you can either buy them from Target (Market Pantry turkey meatballs), or you can get them from Trader Joes and I think they are called meatless meatballs. I have had both and didn’t have a preference of one or the other. You literally just heat those up in the microwave, it is that simple.

For the mashed cauliflower, I steam some cauliflower. Then I put that into my Ninja blender. Can I just tell you, Ninja blenders are the best inexpensive blenders out there. I LOVE my Ninja. Anyway, I just add a tad of garlic powder and a wedge of laughing cow cheese to it for creaminess and blend away. It literally looks like mashed potatoes and tastes pretty good too.

Now, for the green beans. I have a new obsession for all of my vegetables and that is to roast them. Have you ever heard of roasting green beans? Well, I hadn’t either until a few months ago, but they are great. They get a little crunchiness to them. My husband and one of my daughters loves them and they tell me they remind them of french fries. I’m totally serious!! All I do is put some on a baking sheet with a mist of olive oil and some sea salt and cook in a 425 degree oven for about 30 min. So good!!

Medifast Turkey and Meatballs with Green Beans and Mashed Cauliflower

My last meal that I am going to tell you about is something that I have come up with lately. It is becoming a new favorite of mine. A few months ago, I bought a Paderno spiralizer off of Everyone on the Medifast boards that had one were just raving about how much they liked theirs so I broke down and bought one. I LOVE IT!! What it does, is it cuts up vegetables in a matter of seconds. There are three different blades to give you different cuts. You have blades that do little spaghetti strands to a blade that does thicker noodle strands like thick linguine. I have only used the spaghetti one so far. You can do vegetables like zucchini, squash, carrots, and you can even do a potato. My husband can’t wait for me to do a potato and cook it.

So my last meal is my chicken parmesan. Instead of noodles, I spiralize a zucchini. I’m telling you, you won’t miss the noodles. This is that good. I literally can have a zucchini spiralized in under a minute. I put the spiralized zucchini on a plate and I like to add in some sauteed mushrooms. I love sauteed mushrooms. I will either bake chicken or have some pre baked that I told you about before and put that on top of the vegetables. Heat up half a cup of low carb marinara in the microwave and add on top of the chicken. I top all of that off with a tbsp of parmesan cheese. This meal is so good. I have had this a lot lately and am obssessed with it. You could also substitue the turkey meatballs in for the chicken to have spaghetti and meatballs.

Medifast Chicken Parmesan

All of this was to show you that you can have a really good lean and green meal without a ton of effort. All of these meals are quick and easy to make. You can also just bake up some fish, chicken, salmon, steak, or hamburger patty and pair those with a salad or steamed veggies in the microwave. Your options are endless! Medifast even has a recipe section on their boards and I have found several of those that I like too. It really isn’t difficult.

After my first full week back on Medifast and I am down 2 1/2 pounds! I was hoping for a little bit more but am just excited to be heading back down on the scale!!

Since this blog post was all about food, I found this and thought it was funny:

I have a Boyfriend. Oh wait. No, that's a Fridge. I have a Fridge.

Do you have any favorite, easy meals to share with our readers?


1 Chron. 28:10 “Be strong and do the work.”

Jeremiah 29:11 “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you a hope and a future.”

Medifast has some deals for you! If you use my code, ITSUX56, and sign up for Medifast Advantage when you order $250+, you’ll receive 56 free Medifast Meals and free shipping! You’ll receive 28 free meals with your first Medifast Advantage order and ANOTHER 28 free meals with your next order! This offer is only valid if you enroll in Medifast Advantage, and it’s limited to one per customer. It’s not valid with prior purchases, any other promotions or discounts, or for Medifast Ready-to-Drink Shakes.

Not ready to enroll in Medifast Advantage? You can use code ITSUX28 to receive 28 free meals with your purchase of over $250. Limit one per customer. This offer is limited to new customers only and not valid with prior purchases, Medifast Advantage, or any other promotions or discounts.

 See website for complete details on program and discounts. Consult your physician before beginning a weight-loss program.


Disclosure: I receive free product in order to evaluate and comment on my experiences on the Medifast Program. Medifast products and the Medifast Program are not intended to diagnose, treat, cure, or prevent any disease or illness. Any medical improvements noted while on the program are related to weight loss in general, and not to Medifast products or programs.

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