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1 MedifastGuideQuick StartQuick StartThe 5 & 2 & 2 PlanTM 1 Congratulations! You ve taken an important first step in controlling your weight and improving your health, and Medifast is ready to help you, starting right now! How Medifast WorksMedifast Meals are individually portioned, calorie and carbohydrate controlled, and low in fat. Every meal provides protein and is fortified with vitamins and minerals. The Medifast 5 & 2 & 2 PlanTM is intended for overweight and obese adults aged 18 65 years who want to lose weight and be Medifast You eat six times a day, so you won t feel hungry. You follow the 5 & 2 & 2 PlanTM, designed to help you lose weight gradually and steadily. You can take your Medifast Meals anywhere, accommodating even the busiest MedifastThe Medifast 5 & 2 & 2 PlanTM2 Lean & GreenTM Meal: The Lean 3 Lean & GreenTM Meal: The Green 5 Healthy Snacks6 Sample Meal Plans8 Tips for Success11 Seeing Results11 Exercise12 Maintenance13 Questions and Answers142 Medifast quick start GuideConsult with your health care providerWe recommend that you contact your health care provider before starting Medifast , and stay in regular touch throughout your weight-loss progress.

2 Discuss any medical conditions, medications (including vitamin and/or mineral supplements), and weight-loss plans with your health care provider before starting the Medifast program and its materials do not in any way constitute medical advice or substitute for medical = non-starchy vegetablesLean = lean protein 3 The Components of the Medifast 5 & 2 & 2 PlanTMOn the 5 & 2 & 2 PlanTM, you ll eat six times each day. Yes, we said six and it s not because we re terrible at math! While 5 & 2 & 2 do, indeed, add up to nine, we re asking you to mix and match the components of our program and eat six times a day. This will require some fun combinations and ensure that you re getting all the nutrition you need for healthy, lasting weight loss.

3 Now check out the three components below 5 Medifast Meals, 2 Lean & Green Meals (with Healthy Fats), and 2 Healthy Snacks. On the pages that follow, we ll give you more details about Medifast MealsEach day, you ll choose a variety of five of our delicious, nutritious meal Lean & Green MealsEach day, you ll choose two meals of your own, each with a serving of lean protein, three servings of non-starchy vegetables, and up to two servings of healthy fat (depending on which lean protein you select). 2 Healthy SnacksEach day, you ll choose two snacks to eat with your other meals (not on their own). Make sure you choose a variety.*Consume a maximum of one serving daily of each of the following foods: Beef Vegetable Soup Mix, Maryland Style Crab Flavoured Soup Mix, or Vegetable Chili Mix with Natural Beef & Green Meal: The Lean Lean Tips: Choose meats that are grilled, baked, broiled, or poached not fried.

4 Choose the appropriate serving size of any protein from the list. We ve made it easier by labeling them Leanest, Leaner, and Lean; all options are appropriate for the Medifast 5 & 2 & 2 PlanTM. *Note: portion sizes are for cooked weight. Each week, strive to eat at least two servings of fish rich in omega-3 (such as salmon, tuna, mackerel, trout, or herring). Limit red meat (beef, pork, lamb) to 17 ounces (480 g) per week. Select a variety of protein sources each a 7-oz (200 g) portion (cooked weight) plus 2 Healthy Fat servingsFiSH cod, flounder, haddock, orange roughy, grouper, mahi mahi, wild catfish, tuna (yellowfin steak or canned in water)SHELLFiSH* crab, scallop, shrimp, lobsterGAME MEAT deer, buffalo, elkGRound TuRkEy (or other meat) 98% leanMEATLESS oPTionS** 14 egg whites, 2 cups (500 mL) of liquid egg substituteChoose a 6-oz (170 g) portion (cooked weight) plus 1 Healthy Fat servingFiSH swordfish, trout, halibutCHiCkEn breast or white meat, without skinGRound TuRkEy (or other meat)

5 95-97% leanTuRkEy light meatMEATLESS oPTionS** 2 whole eggs plus 4 egg whitesChoose a 5-oz (140 g) portion (cooked weight) no Healthy Fat servings neededFiSH salmon, farmed catfish, mackerel, herringLEAn bEEF steak, roast, groundLAMbPoRk CHoP (or pork tenderloin)CHiCkEn oR TuRkEy dark meatMEATLESS oPTionS** 3 whole eggs LEAnESTLEAnERLEAn*Limit shellfish to two times per week.**Intake of eggs should not exceed twice those requiring additional meatlesschoices, contact Medifast Customer Support at (800) 760-3536. 5 Healthy Fat ServingsAdd 0-2 Healthy Fat servings with each Lean & Green Meal, as indicated on the Leanest, Leaner, Lean chart on page day, you ll incorporate up to two servings of Healthy Fats into your Lean & Green Meals.

6 These fats are necessary for the body to absorb vitamins A, D, E, and K, so it s important that you get as many servings as you are allowed with your Lean & Green Meals. 1 teaspoon (5 mL) of canola, flaxseed, walnut, or olive oil Up to 2 tablespoons (30 mL) of reduced calorie salad dressing we recommend low-sodium options that provide approximately 5 g of fat 8-10 black or green olives 1 teaspoon (5 mL) of trans-fat-free margarine6 Medifast quick start GuideLoWER CARboHydRATE1 cup (250 mL)collards (fresh/raw), endive, lettuce (green leaf, butterhead, iceberg, romaine), mustard greens, spinach (fresh/raw), spring mix, watercress, bok choy (raw) cup (125 mL)celery, cucumbers, white mushrooms, radishes, sprouts (alfalfa, mung bean), turnip greens, arugula, nopales, escarole, jalape o (raw), Swiss chard (raw), bok choy (cooked)ModERATE CARboHydRATE cup (125 mL)

7 Asparagus, cabbage, cauliflower, eggplant, fennel bulb, kale, portobello mushrooms, cooked spinach, summer squash (scallop or zucchini)HiGHER CARboHydRATE cup (125 mL)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, jicama (cooked), Swiss chard (cooked)Lean & Green Meal : The Green Choose three servings from our Green Options list for each of your Lean & GreenTM : All vegetables promote healthful eating; however, during the weight-loss phase of your plan, high-calorie and high-carbohydrate vegetables (such as Brussel sprouts, carrots, corn, edamame, peas, potatoes, and onions) are limited to the Healthy Snack category in order to enhance your weight-loss options are appropriate on the Medifast 5 & 2 & 2 Plan.

8 Use this list to make well-informed food 3 servings from the Green options List1 SERvinG = 1 2 CuP (125 ML) vEGETAbLES(unless otherwise specified) 7 Healthy SnacksChoose two Healthy Snacks per day from among those that provide 60-100 calories and no more than 15 g carbohydrates. Remember to combine them with your other : whole grain bread, cereal, pasta, crackers, or starchy vegetables. Examples: 1 4 large (1 oz/30 g) bagel 1 slice whole grain bread 1 3 cup (75 mL) of whole grain cereal or pasta 1 3 cup (75 mL) brown or wild rice 3 cups (750 mL) air-popped popcorn cup (125 mL) peas or corn 3 oz (85 g) baked potato 1 oz (30 g) ready-to-eat, unsweetened cerealFRUIT: fresh, frozen, canned, or dried.

9 Avoid sweetened fruits and fruit juices. Examples: 1 small apple or pear 3 4 cup (175 mL) blueberries 3 medium prunes cup (125 mL) canned fruit cocktail in water or natural juices8 Medifast quick start Guide 2 tablespoons (30 mL) raisins 1 small banana large or 3 4 cup (175 mL) grapefruit 20 fresh grapesDAIRY: 1 cup (250 mL) fat-free or low-fat milk (including cow, soy, almond, or buttermilk) or -1 cup (125-250 mL) nonfat or low-fat yogurt. 9 Planning what you ll eat each day and when is an important key to success with the Medifast 5 & 2 & 2 PlanTM. Below are two sample meal plans to give you an idea of how the plan can work for you. We recommend eating every two to three hours. Meal plans can be modified according to your own food preferences and schedule.

10 Medifast Macaroni & Cheese 5 oz (140 g) grilled salmon 1- cups (375 mL) cooked asparagusdAy 1bREAkFAST Medifast ShakeMid-MoRninGLunCHMid-AFTER noondinnER Medifast Soft Bake 1 cup (250 mL) skim milkEvEninG 2 cups (500 mL) liquid egg substitute 1- cups (375 mL) mixed saut ed mushrooms, green peppers, and tomatoes 2 tsp (10 mL) margarine Medifast Soup 3 4 cup (175 mL) blueberries Medifast ShakeSample Meal PlansSample Meal Plan:LeanKEYH ealthy FatsMedifast MealsGreenHealthy SnacksEvery day: 5 Medifast Meals 2 Lean & GreenTM Meals 2 Healthy Snacks10 Medifast quick start GuidedAy 2bREAkFAST Medifast OatmealMid-MoRninGLunCHMid-AFTER noondinnER Medifast Pudding made with 8 oz (1 cup/250 mL) skim milk instead of waterEvEninG Medifast Pancakes cup (125 mL) peaches in 100% fruit juice 6 oz (170 g) grilled chicken breast 2 cups (500 mL) romaine lettuce, cup (125 mL) total diced tomatoes, cucumbers, and celery 2 Tbsp (30 mL) reduced-calorie dressing Medifast Macaroni & Cheese Medifast Soup 5 oz (140 g) roasted pork loin 11 2 cups (375 mL)