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Medifast Foods Cheat Sheet

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I just wanted to share a handy cheat sheet (see pix below) that I created for myself in order to make referencing the L&G Meat, Condiment List, etc guides a lot easier, esp when your out food shopping or trying to plan a meal.

First, I printed the Medifast Condiment/Portion Size Recommendations guides and cut along the dotted lines to create a booklet.

Second, I went to Staples and purchased a large Laminating sheet (11x17, In think). The cost was around $2.50.

Third, I placed my booklet sheets of paper on the laminating sheets and spaced them far enough apart so that I can cut them later. (Btw- Staples lets you use their laminating machine for free).

Fourth, After running my sheet through the laminating machine, I cut out each individual booklet sheet and hole punched them on the same upper left hand spot. I then used to a small binder ring I got from work to keep them together.

This was so easy, esp since the Staples employee took care of all the laminating for me once I purchased the sheet.

FYI- I printed out the meat, veggie, and cheese guide (I got this from a Medifast board post), cut them to size and taped them to the back of my laminated booklet sheets (see pic #2).

This really cuts down on fussing with papers when your trying to figure out portions and condiments. I think it's especially handy for beginners like me (just finished my first week) to carry around for easy reference.

Comments (27)

Very, very cool! I can see those being handy for any of us; but *especially* for a newbie who is in information overload. I know I had all the Medifast stuff printed out next to my laptop (which sits near the kitchen) when I started; but I felt like I was always shuffling through paper to find something. Your way looks more efficient!.

Comment #1

What a great idea. By any chance did you save the files in a word documented already formated that we could copy and get laminated? I love that you are making it easier for all of us (newbie here too)..

Comment #2

Thanks guys!!! I've already learned so much on these boards that I'm glad I can contribute something.

Freetimegone - No need to format anything! All you have to do is print out the Medifast condiment list ( http://www.medifast1.com/community/d...imitations.pdf ) and cut along the lines.

I also printed out the Lean & Green and Vegetable lists and cut out the information I needed so that it would fit on the laminated sheet as well. If you notice, these lists are sorted by columns such as 'leanest,' 'leaner', etc... that's basically what I cut out. If you want to have a laminated 'booklet' type page for these lists, I would recommend cutting them out as I explained and then photocopying each column cutout with a white sheet of paper behind it so your results is a sheet that you can cut to match the size of the condiment list pages.

You can do the same thing with the cheese list, which I obtained from a response submitted by a Medifast nutritionist on the Registered Dieticians Support forum. Here's the list (just highlight and then copy/paste it onto a Word doc):.

Incorporating types of cheese into the Lean and Green meal:.

1 1/2 cups (12 oz) 1% cottage cheese= 1 Leanest serving (2 healthy fat servings needed).

1 1/2 cups (12 oz) 2% cottage cheese= 1 Leaner serving (1 healthy fat serving needed).

6 oz (1 1/2 cup shredded) low-fat cheese (1-1.5 gram fat/oz)= 1 Leaner serving (1 healthy fat serving needed).

4 oz (1 cup shredded) moderate-fat cheese (3-6 grams/oz)= 1 Lean serving (no healthy fat serving needed)this would equal 4 string cheese sticks.

Incorporating types of cheese as a fat choice:.

1 wedge of the Original Laughing Cow cheese as 1 fat serving.

2 wedges of the Laughing Cow Light varieties as 1 fat serving.

1 piece of the Mini Babybel, Light (Original) as 1 fat serving.

10 pieces (approximately 47 grams) Laughing Cow Light Gourmet Cheese Bites as 1 fat serving.

1 tablespoon regular cream cheese as 1 fat serving.

Incorporating types of cheese as a condiment choice:.

1 tablespoon low-fat cream cheese= 1 condiment choice.

1 tablespoon parmesan cheese (grated or shredded)= 1 condiment choice.

Fat-free cheeses don't usually fit into the plan as it is too high in carbohydrates. I hope this helps you out and you are able to make some yummy foods!.

Hope this helps!!.

Comment #3

This is a fantastic idea on how to take the lists with us without it becoming gross from taking it in and out of our purses whenever we go shopping. I also moved the pdf files over to my phone (HTC Evokinda like an iPhone) so I can pull them up that way too..

Comment #4

Degrees89 - You are awesome. Thank you so much for all the information..

Comment #5

Cute idea! That'll be handy for my kitchen (mine have food stains all over them lol), thanks for sharing..

Comment #6

Neat idea! very convenient. going to do this some time this week!.

Comment #7

Thanks guys!! I grew up with a mom that laminated everything...birth certificates, social security cards - any important doc, so I should really give her the credit. I actually feel bad now for always making fun of her about that. When will I learn - Mom always knows best.

Comment #8

You are so right on the mom always knows best.

I was amazed that my mom got so much smarter the farther along I got in college..

Comment #9

Very, very cool! I can see those being handy for any of us; but *especially* for a newbie who is in information overload. I know I had all the Medifast stuff printed out next to my laptop (which sits near the kitchen) when I started; but I felt like I was always shuffling through paper to find something. Your way looks more efficient!..

Comment #10

What a great idea. By any chance did you save the files in a word documented already formated that we could copy and get laminated? I love that you are making it easier for all of us (newbie here too)...

Comment #11

Thanks guys!!! I've already learned so much on these boards that I'm glad I can contribute something.

Freetimegone - No need to format anything! All you have to do is print out the Medifast condiment list ( http://www.medifast1.com/community/d...imitations.pdf ) and cut along the lines.

I also printed out the Lean & Green and Vegetable lists and cut out the information I needed so that it would fit on the laminated sheet as well. If you notice, these lists are sorted by columns such as 'leanest,' 'leaner', etc... that's basically what I cut out. If you want to have a laminated 'booklet' type page for these lists, I would recommend cutting them out as I explained and then photocopying each column cutout with a white sheet of paper behind it so your results is a sheet that you can cut to match the size of the condiment list pages.

You can do the same thing with the cheese list, which I obtained from a response submitted by a Medifast nutritionist on the Registered Dieticians Support forum. Here's the list (just highlight and then copy/paste it onto a Word doc):.

Incorporating types of cheese into the Lean and Green meal:.

1 1/2 cups (12 oz) 1% cottage cheese= 1 Leanest serving (2 healthy fat servings needed).

1 1/2 cups (12 oz) 2% cottage cheese= 1 Leaner serving (1 healthy fat serving needed).

6 oz (1 1/2 cup shredded) low-fat cheese (1-1.5 gram fat/oz)= 1 Leaner serving (1 healthy fat serving needed).

4 oz (1 cup shredded) moderate-fat cheese (3-6 grams/oz)= 1 Lean serving (no healthy fat serving needed)this would equal 4 string cheese sticks.

Incorporating types of cheese as a fat choice:.

1 wedge of the Original Laughing Cow cheese as 1 fat serving.

2 wedges of the Laughing Cow Light varieties as 1 fat serving.

1 piece of the Mini Babybel, Light (Original) as 1 fat serving.

10 pieces (approximately 47 grams) Laughing Cow Light Gourmet Cheese Bites as 1 fat serving.

1 tablespoon regular cream cheese as 1 fat serving.

Incorporating types of cheese as a condiment choice:.

1 tablespoon low-fat cream cheese= 1 condiment choice.

1 tablespoon parmesan cheese (grated or shredded)= 1 condiment choice.

Fat-free cheeses don't usually fit into the plan as it is too high in carbohydrates. I hope this helps you out and you are able to make some yummy foods!.

Hope this helps!!..

Comment #12

This is a fantastic idea on how to take the lists with us without it becoming gross from taking it in and out of our purses whenever we go shopping. I also moved the pdf files over to my phone (HTC Evokinda like an iPhone) so I can pull them up that way too...

Comment #13

Degrees89 - You are awesome. Thank you so much for all the information...

Comment #14

Cute idea! That'll be handy for my kitchen (mine have food stains all over them lol), thanks for sharing...

Comment #15

Neat idea! very convenient. going to do this some time this week!..

Comment #16

Thanks guys!! I grew up with a mom that laminated everything...birth certificates, social security cards - any important doc, so I should really give her the credit. I actually feel bad now for always making fun of her about that. When will I learn - Mom always knows best..

Comment #17

You are so right on the mom always knows best.

I was amazed that my mom got so much smarter the farther along I got in college...

Comment #18


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

 

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