Lean Options - medifastmedia.com

1 LEANEST: Choose a 7-oz portion (cooked weight) plus 2 Healthy Fat servings. Fish: cod, flounder, haddock, orange roughy, grouper, tilapia, mahi mahi, tuna (yellowfin steak or canned in water), wild catfish Shellfish: crab, scallop, shrimp, lobster Game meat: deer, buffalo, elk Ground turkey or other meat: 98% lean Meatless Options : 14 egg whites 2 cups of EggBeaters 2 Boca Burger , Morningstar Farms , or Garden Burger patties, or other varieties with less than 6 grams of carbohydrate per patty LEANER: Choose a 6-oz portion (cooked weight) plus 1 Healthy Fat serving.

2 Fish: swordfish, trout, halibut Chicken: breast or white meat, without skin Ground turkey or other meat: 95 97% lean Turkey: light meat Meatless Options : 15 oz extra-firm tofu 2 whole eggs plus 4 egg whites lean : Choose a 5-oz portion (cooked weight) no Healthy Fat serving added. Fish: salmon, tuna (bluefin steak), farmed catfish, mackerel, herring lean beef: steak, roast, ground Lamb Pork chop or pork tenderloin Ground turkey or other meat: 85 94% lean Chicken or turkey: dark meat Meatless Options : 15 oz firm or soft tofu 3 whole eggs (limit to once a week)Choose meats and meatless proteins that are grilled, baked, broiled, or poached not fried.

3 Note: serving ounces represent cooked weight (not raw). lean OptionsHealthy Fat serving Options :Add 0 2 servings daily based on your lean choices. One serving is equal to one of the following: 1 teaspoon of oil (canola, flaxseed, walnut, or olive) 5 6 black or green olives up to 2 tablespoons of low carbohydrate salad dressing (should provide ~5 grams of fat and <6 grams of carbohydrates per serving) 1 teaspoon trans fat-free margarineOther fats can be used but we recommend choices that are lower in saturated and trans fat (such as examples listed). Meatless Options :Please refer to our Meatless Options list for additional choices and more detailed information.

4 BocaBurger is a registered trademark of Boca Foods is a registered trademark of Wholesome & Hearty Foods Co. Morningstar Farms is a registered trademark of Kellogg LOWER CARBOHYDRATE1 cup: collards (fresh/raw), endive, lettuce (green leaf, butterhead, iceberg, romaine), mustard greens, spinach (fresh/raw), spring mix, 2 cup: celery, cucumbers, white mushrooms, radishes, sprouts (alfalfa, mung bean), turnip greens, arugula, nopales, escarole, jalape o (raw), Swiss chard (raw). MODERATE CARBOHYDRATE1 2 cup: Asparagus, cabbage, cauliflower, eggplant, fennel bulb, kale, portabella mushrooms, cooked spinach, summer squash (scallop or zucchini).

5 HIGHER CARBOHYDRATE1 2 cup: Broccoli, red cabbage, collard or mustard greens (cooked), green or wax beans, kohlrabi, okra, peppers (any color), scallions (raw), summer squash (crookneck or straightneck), tomatoes (red, ripe), turnips, spaghetti squash, hearts of palm, jicama (cooked), Swiss chard (cooked).All vegetables promote healthful eating; however, during the weight-loss phase of your plan, we do eliminate the highest-carbohydrate vegetables (such as carrots, corn, peas, onions, edamame, and brussels sprouts) in order to enhance your weight-loss results. Once you transition to the Maintenance phase of the program, we encourage you to include ALL vegetables for long-term OptionsAll vegetables on the Medifast Approved Vegetable List can be used while on the 5 & 1 Plan.

6 This chart will help you identify the relative carbohydrate levels of these approved vegetables. If you hit a weight-loss plateau or are having trouble achieving the fat-burning state, we recommend you choose vegetables primarily from the lower carbohydrate side, as opposed to the choices from the higher carbohydrate : The optimal fat-burning state can be achieved with a total daily carbohydrate intake of approximately 80 85 grams. If you find it difficult to limit your carbohydrate intake to this level, try reducing the use of condiments and/or choose not to consume an optional daily ANY combination of three servings for your lean & Green addition to your five Medifast Meals and one lean & Green Meal, you may choose to include ONE of the following optional snacks each day.

7 Medifast-approved optional snacks include: 3 celery stalks 1 fruit-flavored sugar-free Popsicle cup serving sugar-free gelatin, such as Jell-O Up to 3 pieces of sugar-free gum or mints 2 dill pickle spears oz of nuts: almonds (10 whole), walnuts (7 halves), or pistachios (20 kernels)**Be mindful that nuts are a rich source of healthy fat and additional calories choose this optional snack Snacks(Note: Snacks are not to be eaten in place of Medifast Meals.)CO-DOC0112_SnackOptSauceS & SyrupSBarbecue sauce: tspCatsup: tspCocktail sauce: tspDijon mustard:1 tspFish sauce:1 TbspHoney mustard sauce: tspHorseradish:1 tspHot pepper sauce:2 TbspLow-sodium soy sauce:2 tspMedifast Sugar-Free Syrup: packetOyster sauce:1 tspSalsa (tomato):1 TbspSoy sauce:1 tspSteak sauce:1 tspSugar-free BBQ sauce:1 TbspSugar-free catsup:1 TbspSugar-free cocktail sauce:1 TbspSugar-free syrups/flavorings:2 TbspSweet and sour sauce: tspTeriyaki sauce:1 tspTomato paste:1 tspVinegar cider, white, wine:2 TbspVinegar balsamic:1 tspWasabi: tspWorcestershire sauce.

8 TspYellow mustard:1 Tbsp(1 single-serving packet counts as 2 condiment servings)Allspice: tspAnise seed: tspBasil:1 tspBay leaf:1 tspCaraway seed: tspCardamom: tspCelery seed:1 tspCilantro:1 TbspCinnamon: tspCloves (whole): tspCloves (ground):1 tspCoriander seed:1 tspCumin seed:1 tspDill seed: tspDill weed:1 tspFennel seed: tspFenugreek seed: tspGarlic powder: tspGinger (ground): tspLemon grass:1 tspMace:1 tspMarjoram:1 tspMustard seed (ground):1 tspNutmeg: tspOnion powder: tspOregano (whole leaves):1 tspOregano (ground): tspPaprika: tspParsley:1 TbspPepper: tspPoppy seed:1 tspRosemary:1 tspSaffron:1 tspSage:1 TbspSavory:1 tspSpearmint:1 TbspSpice mixes: tspTarragon (whole leaf):1 TbspTarragon (ground):1 tspThyme:1 tspTurmeric: tspDrIeD HerbS & SpIceSBasil: 1 cupCapers: 2 TbspChives:2 TbspCilantro:1 cupDill weed:1 cupGarlic:1 tspGinger root:2 tspLemon grass:2 tspParsley: cupPeppermint: cupRosemary:2 TbspSage:2 TbspSalt: tspSpearmint:2 TbspThyme:2 tspFreSH HerbSCondiment Recommendations: A condiment serving should contain no more than 1 gram of carbohydrate per serving.

9 You can have up to 3 condiments a day on the Medifast 5 & 1 Plan .Butter Buds : tspCream cheese (low-fat):1 TbspCream substitute (liquid):1 tspCream substitute (powdered): tspMilk cow s (unflavored):1 TbspMilk soy, rice (unsweetened):1 TbspBlue Diamond Almond Breeze :Unsweetened Original or Unsweetened Vanilla cupSilk Pure Almond :Unsweetened Original or Unsweetened Vanilla1 cupParmesan cheese:1 TbspSour cream:1 tspWhipped cream:1 TbspDaIry, cHeeSe & MILK SubSTITuTeSBaker s yeast: tspBaking powder: tspBaking soda:1 tspBoullion:1 cupBran wheat, rice, corn: tspChopped onion:1 TbspCooking oil spray (ex.)

10 Pam ):10 spraysCream of tartar: tspExtracts:1 tspFlax seed:1 tspImitation butter:10 spraysLemon or lime juice:2 tspPine nuts: oz (or up to 40 nuts)Sesame seeds:1 tspSunflower seeds: tspWheat germ: tspbaKING & cOOKING INGreDIeNTSC anola oil:1 tspFlaxseed oil:1 tspGrapeseed oil:1 tspOlive oil:1 tspPeanut oil:1 tspSafflower oil:1 tspBenecol Light:1 TbspLight mayonnaise:1 TbspHeaLTHy FaT Options healthiestAlmonds: ozAvocado:1- ozHalf and half:3 TbspHazelnuts: ozLight margarine:1 TbspOlives:1- ozPeanuts: ozPistachios: ozRegular cream cheese:1 TbspRegular mayonnaise: TbspSmart Balance Light:1 TbspWalnuts: ozhealthierButter: TbspMargarine:1 tsphealthyFLaVOr eNHaNcerSCrystal Light On the Go sticks: packetTrue Lemon or True Lime :Calorie-free sweetener:1 packet1 packetTruvia : packetHidden Valley : Light Buttermilk Ranch Caesar Garden Tomato & Bacon Roasted Onion Parmesan Savory Bleu Cheese Southwest ChipotleNewman s Own Lighten Up: Sun Dried Tomato Lime Vinaigrette Balsamic Vinaigrette Caesar Red Wine Vinegar & Olive OilSaLaD DreSSINGS2 TbspNewman s Own.