The Medifast Lean and Green meals are part of the Medifast Achieve diet weight loss plan. Under this program you’re going to eat 4 Medifast meals, 2 Lean and green meals and 1 Healthy snack a day. All of these meals have been specially prepared and formulated to provide all the nutrients your body needs, so while you’re losing weight, your health does not suffer in any way.
The Medifast Lean and Green recipes may be eaten any time you want, lunch, dinner, breakfast or anytime between that. You also have the option of dividing the meals so you can eat one half at a time, making it more flexible than other diet plans.
Each of these meals have at least five oz. of lean protein, two servings of healthy fats and three servings of vegetables, the combination depending on how you put them together. In other words, the Lean and Green diet allows you to create your own meal and divide the content according to what you can eat right now.
The Lean Options
The Lean options are divided into three protein groups: lean, leaner and leanest. All three are going to help you lose weight, but they have been divided so you will have an easier time choosing. You can choose meats that are poached, grilled, baked or broiled, except fried.
Leanest: select from a 7 oz. plus 2 servings of healthy fat. Your options include the following:
- Fish: wild catfish, yellowfish tuna, mahi mahi, tilapia, grouper, orange roughy, haddock, flounder, cod
- Shellfish: lobster, shrimp, scallop, crab
- Gamemeat: elk, buffalo or deer
The Medifast Lean and Green diet also offers meatless options such as 14 egg whites and patties with less than 6 grams of carbohydrates.
The leaner options let you choose a 6 oz serving plus a single serving of healthy fat. Your options for fish include halibut, swordfish, and trout, as well as chicken breast or white meat without the skin. You can also go for 95% lean ground turkey or if you want to go meatless, 15 oz. of tofu or two whole eggs and 4 egg whites.
The third option is the Lean, where you eat a 5 oz. without any healthy fats added. Your options for fish in these Lean and Green meals include farmed catfish, bluefin steak, tuna, salmon, red herring and mackerel. For lean beef your options are lamb, steak and roast, and you can also have some pork tenderloin or pork chop.
The Lean alternative also lets you have ground turkey or any kind of 94% lean meat, and if you want to go meatless, eat 15 oz. of tofu and 3 whole eggs once a week.
With the lean meals you have the option of adding up to 2 servings of healthy fat based on the choices you make. One serving, as the Lean and Green recipes make clear, is equivalent to 1 teaspoon of oil (olive, walnut or flaxseed), or 6 green olives, or equal to a couple of tablespoons of low fat carbohydrate salad dressing. A serving would also be equal to a teaspoon of fat-free margarine.
With the Medifast meal plan it’s possible to use other fats, but if you really want to lose weight, eat only those that are low or free of trans fat.
The Green Options
The Green in the Medifast plan refers to the vegetables, and while it’s true that all vegetables are good for you, for the purpose of losing weight the diet will remove the greens that are high in carbohydrates such as Brussels sprouts, onions, peas, corn and carrots. Once you’ve lost weight and shifted to maintenance mode, you can eat all the vegetables you want.
For your reference:
- The lower carb food options include a cup of any of the following: spinach, mustard greens, lettuce or collards. You may also have half a cup of jalapeño, escarole, nopales, arugula and turnip.
- For moderate carbohydrate you may have half a cup of zucchini, summer squash, cooked spinach, mushrooms, kale fennel bulb, cauliflower, eggplant or cabbage.
- Higher carbs: you can have half a cup of icama, Swiss chard, hearts of palm, squash, spaghetti, turnips, peppers, okra or wax beans.
These vegetables work well with the other lean meal ideas for Medifast, but if you’re having some difficulty burning your fat, choose the veggies that have low carbohydrates. The ideal condition for fat burning is 80 to 85 grams of carbs daily, but if you’re having a hard time keeping this up, limit your intake of condiments or skip the snacks.
Both the lean and green selection is being regularly updated, so check the official website for more options as they are added. You don’t have to try them all of course; if you have found a combination you like, stick with it, but it’s good to know there are several alternatives available if you want to try something different.
Other Medifast Tips
Once you’ve got your fat burning rate under control, you can opt for some Medifast healthy Snacks. You can have one Healthy Snack a day while on your Medifast Achieve diet. These snacks are not only delicious but healthy so it’s not going to be a cause for concern if you’re trying to lose weight. There are a wide range of Healthy Snacks available such as popcorn, crackers, vegetable chips and so on. Check the whole range on Aleonutrition.com and choose the best or your needs.
Aside from the snacks you can also expect the same from their condiment line. Just because you’re trying to lose weight doesn’t mean you have to give up the spice and condiments. With other diets you would have to, but Medifast has specially prepared these so they add flavor to your meals without increasing your body fat.
The bottom line is that with the Medifast Lean and Green you’re going to find it easier than ever to lose weight. This isn’t going to happen overnight: there’s no way to suddenly lose those pounds you gained over the years, but within the first couple of weeks expect to lose ten pounds or so and it will continue as you progress.