Category Archives: Creative Medifast Recipes

Highway To Kale Salad Recipe – Medifast Compliant

Inspired by Laughing Planet’s Highway to Kale salad, we have modified it to be lean and green, Take Shape For Life / Medifast, compliant.  Specifically, we reduced the oil, removed the shredded carrots, and removed the dried cranberries.  We have also added grilled chicken for the protein.

Makes 2 servings.

Lemon-Parsley Dressing:
4 tsp olive oil
2 T apple cider vinegar
2 T fresh lemon juice, from half of one medium sized lemon
2 T water
2 T lemon zest, from the lemon you just juiced
1 T stone ground mustard, or Grey Poupon Country Dijon
1/2 cup flat leaf parsley leaves, roughly chopped
2 cloves garlic, minced
1/8 teaspoon salt, or to taste

Kale Salad:
8 ounces lacinato and red leaf kale, thinly sliced
1/4 cup raw pumpkin seeds (pepitas)
1/4 cup cotija cheese, grated + more for serving
2 grilled chicken breasts, about 12oz cooked, seasoned with salt, lemon pepper, and garlic powder


Prepare the Lemon-Parsley Dressing:
Juice the lemon using a citrus juicer. Then add all ingredients for the dressing to a small blender, such as a Magic Bullet. Blend until completely smooth.

Prepare the salad:
Add all ingredients for the salad to a large serving bowl. Add desired amount of lemon-parsley dressing and toss well to coat. Serve heaping bowlfuls of salad with additional cotija cheese grated on top.

Pumpkin Cupcakes with Cream Cheese Icing


Prep time: 5 minutes

Cook time: 15 minutes

Yield: 3 servings (Serving size: 1 muffin)

Per serving: 1 Medifast Meal | 2 Condiments | 1 Healthy Fat


2 packages Medifast Spiced Pancakes

1 package Medifast Original Style Eggs

½ tsp baking powder

1 tsp pumpkin pie spice, divided

1 Tbsp canola oil

¼ – ½ cup water

2 Tbsp low-fat cream cheese

¼ tsp vanilla extract

¼ tsp cinnamon

1 packet of calorie-free sweetener

Cooking spray


1. Preheat oven to 350° F.

2. Combine pancake mixture, egg mixture, baking powder,

and a ½ teaspoon of pumpkin pie spice in a medium

bowl. Add oil and water, and mix until a batter-like


3. Lightly grease a muffin tin, divide batter into three portions, and fill three muffin cups. Bake for about 15 minutes, until a toothpick inserted in centers comes out clean.

4. Beat cream cheese with vanilla, cinnamon, and calorie-free sweetener until blended. Spread over cupcakes.

Chicken Chili Crock Pot Soup

2 cups reduced sodium chicken broth (2 condiments)
2 cups water
1/2 cup green chilies (1 green)
1 cup fresh diced tomatoes (2 greens)
1/4 cup chopped green onions (1/2 green)
1 teaspoon reduced sodium taco seasoning mix (1 1/2 condiments)
1/2 teaspoon cumin (1/2 condiment)
1/4 teaspoon chili powder (1/2 condiment)
1 clove garlic, minced (1 condiment)
13-14 oz raw chicken breasts – should yield 9 oz cooked (1 1/2 lean)
3 cups chopped cabbage, (It will shrink down as it cooks) (4 greens)
2 oz 2% Mexican Cheese to garnish (1/2 lean)

Add all the ingredients (except the cheese) to the crock pot and cook about 6 hours on high. Shred the chicken right in the pot before serving. Dish up and sprinkle each bowl with cheese.

Yum Yum!

Picture to come soon!

This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Spaghetti Squash Pizza Crust

spagehetti squash pizza

This is delicious!!!!

Spaghetti Squash Pizza Crust, makes one large crust that makes two servings.

1 large spaghetti squash or 2 smaller ones
2 eggs
1/2 teaspoon dried oregano
1/4 teaspoon cayenne (or paprika if you like no spice)
1/2 teaspoon salt

First, carefully cut the squash in half lengthways and scoop out the seeds and innards. Lightly coat the inside of the squash with olive oil or a baking spray. Put cut side down on a cookie sheet. Bake at 375°F for about 35 minutes, until the inside is easy to shred with a fork. Allow to cool a bit. Scoop out the insides onto a plate or baking dish lined with paper towels. Try and soak up any excess moisture from the squash.

In a bowl mix together 3 cups of the squash, eggs, and spices.

Preheat the oven to 400°F. Cover a baking sheet with parchment paper, and spread the spaghetti squash mixture over the parchment paper in a thin layer. Bake until the edges begin to brown, around 20-25 minutes.

Cover the crust in a little sauce, 4 oz mozzarella cheese (1/2 lean per serving) , and your favorite healthy toppings (you can still add half of another lean protein like ground turkey or shredded chicken breast.) Bake for another 6-8 minutes, until the cheese is melted and slightly browned.

This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Cauliflower “Hot Wings” With Greek Yogurt Dip

These cauliflower hotties are popping with flavor. When combined with a feta cheese crumble greek yogurt dip, they are out of this world fantastic!

This recipe is for two people. For Medifast 5 and 1 lean and green meals, this counts for 2 greens, 2 fats and 2 condiments per serving, when served with the dipping sauce.

Cauliflower Hot Wings

About 2 cups of cauliflower, washed and broken up into small florets
2 tsp extra virgin olive oil
1 tsp garlic powder
1 tsp paprika
1 tsp chili powder
1/2 tsp salt
1/2 cup of Frank’s Redhot Wings sauce

Preheat oven to 425. Place cauliflower in a bowl with a lid. Add olive oil and shake to distribute evenly. Combine dry ingredients, and then sprinkle over the cauliflower. Shake again to make sure all pieces are coated evenly.

Spread cauliflower out on a rimmed baking sheet and roast for 20 minutes. Pour wing sauce over baked cauliflower and let stand 5 minutes. While you are waiting the 5 minutes, make the greek yogurt dip below.

Greek Yogurt Dip, With Feta Cheese Crumbles

1/4 cup Greek plain nonfat yogurt
1 tablespoon light mayonnaise
1 tablespoon reduced fat feta cheese crumbles
Pinch of salt
1/8 tsp ground black pepper
1/8 tsp garlic powder
1/8 tsp onion powder
1/8 tsp dried parsley flakes
1/8 tsp dried chives
1 tsp dill pickle “juice” from the pickle jar

This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Thai Peanut Sauce using PB2 with Shrimp

Flavor explosion!! And people say eating healthy is not good….. This Medifast friendly (lean and green) PB2 dressing recipe below. Amazing!!

PB2 Sauce

PB2 is available at Fred Meyer.   Makes 1 serving.

PB2 Thai Peanut Sauce
1 Tbs PB2
1 Tbs Soy Sauce
1 Tbs Water
1/8 tsp Garlic Powder
1/4 tsp Ground Pepper
1/4 tsp red pepper flakes
1 tsp Stevia or non calorie sweetener of your choice
1/4 tsp Sesame oil
1 tsp olive oil

Mix all ingredients together.

Serving suggestion – Peanut sauce is great over shrimp on a bed of fresh spinach or shredded cabbage.  Also great over grilled chicken!

1 serving of shrimp is 7 oz cooked.

This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Cauliflower Pizza Crust


Cauliflower crust

1 medium sized head of cauliflower
1/4 tsp salt
1/2 tsp dried basil
1/2 tsp oregano
1/2 tsp garlic powder
1/4 cup shredded parmesan cheese
1/4 cup shredded mozzerella
1 egg (or 1/4 cup egg beaters)
optional: a few shakes of red pepper flakes

Preheat oven to 425 degrees F. On a cutting board, place a large piece of parchment paper and spray with non-stick spray.

Wash and thoroughly dry the head of cauliflower. Cut off the florets and put them in your food processor. Pulse in your processor until the cauliflower is powdery and all the chunks are gone. You should end up with about 3 cups of fine cauliflower. Place the cauliflower in a microwave safe bowl and cover. Microwave for about 5 minutes. (if you do not have a microwave, you can steam the cauliflower with a little water in a pan on your stove.) Once cauliflower is cooked, dump on a towel and let cool.
Now that the cauliflower is cool enough to touch, wrap in up in the towel and wring as much water out of it as you can. Dump out the wrung out cauliflower into a bowl. Add the parmesan, mozzarella, salt, oregano, basil, garlic and red pepper. Mix. Next add your egg and mix it all together. (using your hand for mixing works best)

Once mixed together, use your hands to form dough into a crust on the oiled parchment paper. Careful not to make it too thick or too thin in spots. Using the cutting board slide the parchment paper onto your hot pizza stone or baking sheet. Bake for 8-10 minutes. Remove from oven, carefully lay a cookie sheet or pizza stone on the crust and flip the crust over. Peel off parchment paper.

Add sauce and cheese along with whatever other veggies and meats fits your taste and plan. Once all the topping are on, return to the over for an additional 10 minutes. Allow to cool slightly before slicing and serving.


This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.