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Help with Lean and Green please!

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I hate to bother everyone because I know you get newbie questions all the time, but I could sure use some help. I love the Medifast plan especially because of the convenience, but I am having difficulties with the L/G part. Basically, I hate to cook and do not like many veggies (especially not the good ones, until Medifast I ate almost ever meal out and yes I know that is what got me here. I work long hours and just want to go home and put something together quickly for my L/G..

If you have a moment to reply I would truly appreciate your recommendation for simple L/G meals. Not really recipes, but rather quick and simple meal ideas. Currently I am just doing Bocca products, green beans, mushrooms, tomatoes and a few other canned or steamed veggies..

Thanks in advance for your help..

Comments (49)

I know that you said you use Bocca products, so does that mean you are vegetarian?.

Anyway, what I do when I have a long work week ahead of me is that I'll grill my chicken/fish/lean meat ahead of time, and put it in the fridge. Then all I have to do is get it out, put it in the tupperware and take it to work to heat up in a microwave (or eat it cold, it's just as good)..

For veggies, I cut them all up ahead of time and put them in the fridge. If I'm not eating them raw, then I put some in those nifty "steam bags" by Ziplock. I can steam them at work, and have a hot meal..

For my good fats, I have tiny tupperware that I premeasure the salad dressing or put olives in it..

Other than just measuring it all before I put take it with me, it doesn't take much time at all!.

And, I always have my trusty water bottle, measures out to 24oz to a full bottle, and I just refill it at work and drink a couple of those during my day..

Good Luck! This program really is easier than choosing what fast food you want while going home!.

Oh, and if I do go to a place like "Burger King" (if I'm really low on time or groceries) I get the grilled chicken salad, bring my own dressing (I like newmans own lighten up balsalmic or the sesame one), and ask for double chicken, no croutons...love it when I'm running late..

OH! Almost forgot, the egg beaters cook super fast....

Comment #1

Thanks Kat,.

Really great suggestions. No I am not vegetarian, just lazy and don't want to defrost/cook meats. In fact until Medifast I was a major meat and potato girl, steaks, burgers, etc. I usually stopped on the way home at the nearest Mexican, Italian, Steak, or Chinese restaurants..

Again thanks for the suggestions, I have started a shopping list file and will add these items to it..

Comment #2

No problem at all!.

I take my quick-start up guide to the store to use as my grocery list!.

Comment #3

Ohh go to trader joes if you have one near you. They sell this balsamic Rosemary chicken that is soooo easy ( already cooked)..

Comment #4

Here are some suggested L & G meals that I put together for some friends that were just starting MF. They don't require a lot of cooking expertise and can be on the table in about 20 min or less. I would strongly suggest buying a George Foreman countertop grill...I use mine nearly everyday, not only for meat/chicken but also to grill veggies. Hope these help!.

5 ounce chicken (about 1 whole boneless breast)sprinkled with Garlic & Pepper Seasoning, baked or grilled.

Cup steamed broccoli, topped with 1 slice WW (Weight Watchers)cheese single.

Salad with 1 cup Romaine lettuce, cup raw tomato 2 Tbsp. Salad dressing .

7 ounce tilapia (about 3 filets), seasoned with Lemon Pepper, baked or grilled.

1 cups stir fried cabbage with onion in Asian Sauce:.

Asian Sauce: tsp chicken Buillion, cup water, 1 tsp low-sodium soy sauce, .

Tsp. Garlic powder, tsp. ginger, salt & pepper to taste. .

Cut Cabbage (about 1/8 head) into bite-size pieces, spray skillet with Pam and .

fry slice onion, add Cabbage and Sauce, simmer until cabbage is tender and .

Sauce is reduced down some.

4 ounce Hamburger Steak mixed with slice onion, grilled or broiled. Top with .

1 WW cheese single (if you dont want the cheese, then make a 5 ounce Hamburger Steak)and 1 Tbsp. A-1 Steak Sauce.

Roasted Cauliflower: Spray baking pan with Pam, put about 1 cups of raw .

Cauliflower on the pan, spray it with Pam and sprinkle with salt. Put in 400 .

Oven for about 10 mins or until Cauliflower begins to brown on edges, turn the .

Cauliflower over, spray and salt, cook another 10 mins..

Chicken Fajita Salad: Cut 5 oz. chicken breast up into strips, season with chili powder to taste. Cut up cup green peppers and slice onion. Spray skillet with Pam, Cook chicken strips until browned and done (add small amt. water if skillet gets too dry but let it boil out), add peppers and onion, and 1 Tbsp. Salsa, cook until peppers are tender.

Top salad with 2 Tbsp. Salad Dressing.

Low-Carb Burger: Grill/Broil 5 ounce lean ground beef, serve in a large Romaine.

Lettuce Leaf, top with mustard, pickles, slice tomato.

Green Bean Fries: Use same recipe as Roasted Cauliflower, except roast green.

Beans about 15 mins on each side. They are supposed to be browned on both .

Sides. Weigh them after cooking b/c they shrink down so much, you may need to add another veggie to get a full green. Serve the fries with Heinz Reduced Sugar Ketchup, if desired, or salt and eat plain..

Comment #5

If you buy the pre-sliced mushrooms, you can cook up egg beaters with mushrooms, a little onion, tomatoes and you've got a huge omelet in about 5 minutes..

Comment #6

Katbrown had some great ideas. Like her, I like to grill a bunch of chicken to have during the week. I always have bagged salad in the refrigerator and frozen vegetables and fish in the freezer. They're quick and easy to prepare. And as Tarrah1 said, Trader Joe's is great. Their precooked chicken is great.

You cook them from frozen and they only take a few minutes on the grill or when cooked in a pan. How about a crockpot? Frozen chicken breasts cook great in it. Or a beef roast? or a pork tenderloin? I love the crockpot! Search the message boards. So many people have such great ideas and recipes. Good luck!.

Comment #7

I like to keep it as simple as possible. I'm pretty lazy too so what I do is just buy the salad bags from the grocery store and use them as my green. For the lean portion of the meal I just buy a bunch of meat (chicken breast, lean beef, steak) and BBQ/Grill it all. Then I just weigh it all out and put them into ziploc bags in the freezer. The night before I take one bag and put it in the fridge so it thaws a bit. By the time I get to work the meat is ready to eat..

So ... instead of cooking or preparing a meal each night I just thaw and go. Obviously there's still some work involved but I like to think of it as changing a bad habit. Going through the process of picking the proper foods and preparing them is helping me change my relationship with food. Don't get me wrong, you can still eat out and get some really healthy choices. But the less and less I eat out the less likely I am to pick the wrong foods or fall back into older bad habits..

It's still pretty hard for me to walk into Wendy's and resist the Baconator .... sigh.

Comment #8

TACO SALAD.

I like to scramble up more than a pound of lean ground turkey with taco seasoning. I portion into 5 or 6 oz baggies, depending how lean it is, and freeze it. (refer to starter guide for portion)..

When I get home late and need a L & G, I just microwave the baggie for a minute and put it over 2 cups of Spring Mix (or salad from a bag)and total cup of diced cukes & tomatoes, topped with 1T salsa. I use a spritz salad dressing for my healthy fat, if the turkey is 94% or more lean. (1 lean, 3 green, 1 condiment, possibly 1 HF).

I find it incredibly filling and satisfying. That's pretty easy to do..

Comment #9

I love to be the roasted chickens at the store. They are so good. I know it has some dark meat...but not much...which is my favorite of course...but I either let hubby have that or I eat only a small portion of dark with most of the meal being the white meat.

I pureed my cauliflower last night as I had seen some posts regarding that. Salt, pepper and 1 Tbsp. of 2% cheese. It was yummy. Wonder if brocolli would work. What other veggies can you puree on program?.

Comment #10

I buy the Petite No Name steaks they have a lot of sodium so you can't eat them all the time but they stay nice in the freezer. Then I broil them in my Cuisinart Toaster Oven it takes maybe half hour from frozen. I'll eat it with green beans.

Comment #11

I did this tonight (for tomorrows dinner at work, work until 3 am ugh) with Morning Star Farms Grillers Crumbles! They are amazing, and took less time than real hamburger meat!.

A serving size is 2/3 cup has 80 cal and 5 grams of carbohydrates. I measured out 2 servings, because I think that is the standard for MSF and others like it. My sodium will be up a bit tomorrow because of the taco seasoning, but it's not an everyday meal!.

Comment #12

Thank you all for sharing your great ideas!!.

Comment #13

I know that you said you use Bocca products, so does that mean you are vegetarian?.

Anyway, what I do when I have a long work week ahead of me is that I'll grill my chicken/fish/lean meat ahead of time, and put it in the fridge. Then all I have to do is get it out, put it in the tupperware and take it to work to heat up in a microwave (or eat it cold, it's just as good)..

For veggies, I cut them all up ahead of time and put them in the fridge. If I'm not eating them raw, then I put some in those nifty "steam bags" by Ziplock. I can steam them at work, and have a hot meal..

For my good fats, I have tiny tupperware that I premeasure the salad dressing or put olives in it..

Other than just measuring it all before I put take it with me, it doesn't take much time at all!.

And, I always have my trusty water bottle, measures out to 24oz to a full bottle, and I just refill it at work and drink a couple of those during my day..

Good Luck! This program really is easier than choosing what fast food you want while going home!.

Oh, and if I do go to a place like "Burger King" (if I'm really low on time or groceries) I get the grilled chicken salad, bring my own dressing (I like newmans own lighten up balsalmic or the sesame one), and ask for double chicken, no croutons...love it when I'm running late..

OH! Almost forgot, the egg beaters cook super fast.....

Comment #14

Thanks Kat,.

Really great suggestions. No I am not vegetarian, just lazy and don't want to defrost/cook meats. In fact until Medifast I was a major meat and potato girl, steaks, burgers, etc. I usually stopped on the way home at the nearest Mexican, Italian, Steak, or Chinese restaurants..

Again thanks for the suggestions, I have started a shopping list file and will add these items to it...

Comment #15

No problem at all!.

I take my quick-start up guide to the store to use as my grocery list!..

Comment #16

Ohh go to trader joes if you have one near you. They sell this balsamic Rosemary chicken that is soooo easy ( already cooked)...

Comment #17

Here are some suggested L & G meals that I put together for some friends that were just starting MF. They don't require a lot of cooking expertise and can be on the table in about 20 min or less. I would strongly suggest buying a George Foreman countertop grill...I use mine nearly everyday, not only for meat/chicken but also to grill veggies. Hope these help!.

5 ounce chicken (about 1 whole boneless breast)sprinkled with Garlic & Pepper Seasoning, baked or grilled.

Cup steamed broccoli, topped with 1 slice WW (Weight Watchers)cheese single.

Salad with 1 cup Romaine lettuce, cup raw tomato 2 Tbsp. Salad dressing.

7 ounce tilapia (about 3 filets), seasoned with Lemon Pepper, baked or grilled.

1 cups stir fried cabbage with onion in Asian Sauce:.

Asian Sauce: tsp chicken Buillion, cup water, 1 tsp low-sodium soy sauce,.

Tsp. Garlic powder, tsp. ginger, salt & pepper to taste. .

Cut Cabbage (about 1/8 head) into bite-size pieces, spray skillet with Pam and.

fry slice onion, add Cabbage and Sauce, simmer until cabbage is tender and.

Sauce is reduced down some.

4 ounce Hamburger Steak mixed with slice onion, grilled or broiled. Top with.

1 WW cheese single (if you dont want the cheese, then make a 5 ounce Hamburger Steak)and 1 Tbsp. A-1 Steak Sauce.

Roasted Cauliflower: Spray baking pan with Pam, put about 1 cups of raw.

Cauliflower on the pan, spray it with Pam and sprinkle with salt. Put in 400.

Oven for about 10 mins or until Cauliflower begins to brown on edges, turn the.

Cauliflower over, spray and salt, cook another 10 mins..

Chicken Fajita Salad: Cut 5 oz. chicken breast up into strips, season with chili powder to taste. Cut up cup green peppers and slice onion. Spray skillet with Pam, Cook chicken strips until browned and done (add small amt. water if skillet gets too dry but let it boil out), add peppers and onion, and 1 Tbsp. Salsa, cook until peppers are tender.

Top salad with 2 Tbsp. Salad Dressing.

Low-Carb Burger: Grill/Broil 5 ounce lean ground beef, serve in a large Romaine.

Lettuce Leaf, top with mustard, pickles, slice tomato.

Green Bean Fries: Use same recipe as Roasted Cauliflower, except roast green.

Beans about 15 mins on each side. They are supposed to be browned on both.

Sides. Weigh them after cooking b/c they shrink down so much, you may need to add another veggie to get a full green. Serve the fries with Heinz Reduced Sugar Ketchup, if desired, or salt and eat plain...

Comment #18

If you buy the pre-sliced mushrooms, you can cook up egg beaters with mushrooms, a little onion, tomatoes and you've got a huge omelet in about 5 minutes...

Comment #19

Katbrown had some great ideas. Like her, I like to grill a bunch of chicken to have during the week. I always have bagged salad in the refrigerator and frozen vegetables and fish in the freezer. They're quick and easy to prepare. And as Tarrah1 said, Trader Joe's is great. Their precooked chicken is great.

You cook them from frozen and they only take a few minutes on the grill or when cooked in a pan. How about a crockpot? Frozen chicken breasts cook great in it. Or a beef roast? or a pork tenderloin? I love the crockpot! Search the message boards. So many people have such great ideas and recipes. Good luck!..

Comment #20

I like to keep it as simple as possible. I'm pretty lazy too so what I do is just buy the salad bags from the grocery store and use them as my green. For the lean portion of the meal I just buy a bunch of meat (chicken breast, lean beef, steak) and BBQ/Grill it all. Then I just weigh it all out and put them into ziploc bags in the freezer. The night before I take one bag and put it in the fridge so it thaws a bit. By the time I get to work the meat is ready to eat..

So ... instead of cooking or preparing a meal each night I just thaw and go. Obviously there's still some work involved but I like to think of it as changing a bad habit. Going through the process of picking the proper foods and preparing them is helping me change my relationship with food. Don't get me wrong, you can still eat out and get some really healthy choices. But the less and less I eat out the less likely I am to pick the wrong foods or fall back into older bad habits..

It's still pretty hard for me to walk into Wendy's and resist the Baconator .... sigh..

Comment #21

TACO SALAD.

I like to scramble up more than a pound of lean ground turkey with taco seasoning. I portion into 5 or 6 oz baggies, depending how lean it is, and freeze it. (refer to starter guide for portion)..

When I get home late and need a L & G, I just microwave the baggie for a minute and put it over 2 cups of Spring Mix (or salad from a bag)and total cup of diced cukes & tomatoes, topped with 1T salsa. I use a spritz salad dressing for my healthy fat, if the turkey is 94% or more lean. (1 lean, 3 green, 1 condiment, possibly 1 HF).

I find it incredibly filling and satisfying. That's pretty easy to do...

Comment #22

I love to be the roasted chickens at the store. They are so good. I know it has some dark meat...but not much...which is my favorite of course...but I either let hubby have that or I eat only a small portion of dark with most of the meal being the white meat.

I pureed my cauliflower last night as I had seen some posts regarding that. Salt, pepper and 1 Tbsp. of 2% cheese. It was yummy. Wonder if brocolli would work. What other veggies can you puree on program?..

Comment #23

I buy the Petite No Name steaks they have a lot of sodium so you can't eat them all the time but they stay nice in the freezer. Then I broil them in my Cuisinart Toaster Oven it takes maybe half hour from frozen. I'll eat it with green beans..

Comment #24

I did this tonight (for tomorrows dinner at work, work until 3 am ugh) with Morning Star Farms Grillers Crumbles! They are amazing, and took less time than real hamburger meat!.

A serving size is 2/3 cup has 80 cal and 5 grams of carbohydrates. I measured out 2 servings, because I think that is the standard for MSF and others like it. My sodium will be up a bit tomorrow because of the taco seasoning, but it's not an everyday meal!..

Comment #25


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

 

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