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Old 02-12-2012, 08:44 PM   #144
medifaker
Junior Member
 
Join Date: Feb 2012
Posts: 10

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hey everybodeeeee! i am very new to "medifake" i didnt want to do the medifast because of the soy (thyroid issues), so i am opting for the "do-it-yourself" method. i have come up with some meals that i enjoy and work with my lifestyle. everything is available at safeway. (by the way, i have been doing this for 3 days and have lost 4 pounds so far (from 199-195)

***PLEASE NOTE THAT I AM AWARE THAT THESE ARE NOT ALL EXACTLY PERFECT VALUES COMPARES TO MEDIFAST*** but they are very close! close enough for me
****ALSO NOTE THAT I USE DAIRY WHICH IS SUPPOSED TO BE A NO-NO IN THE REAL MEDIFAST DIET**** i have just found that lowfat dairy is one of the only comparable proteins to soy and i would personally prefer dairy over soy because of my thyroid issues.

1/2- Eas - Advantedge Carb Control Protein Shake, 5.5 oz
2- Ak-Mak - 100% Whole of the What Stone Ground Sesame Cracker
Metamucil - Capsules, 4 Capsules
106 cal
11 carbs
3 fat
11 protein
5 fiber
0 sugar
this is what i have every morning for breakfast because it is quick and easy. the shakes are premeasured so i drink half of the shake, then cover it and store it in my fridge for the next morning. i love the taste of the shake and the crackers too

1/2- Vitalicious - Vitatop- Deep Chocolate (freezer section safeway)
3 egg whites
101 cal
14 carb
1 fat
13 protein
5 fiber
6 sugar
ok, ok, i know a vitatop and egg white is a weird combo, but it is the only way i have figured out a way to eat the vitatop, and let me tell you that the vitatops are TO DIE FOR as far as healthy food goes! they are high in fiber and even whole grain! but yummy!! i am a chocoholic so i had to figure out some way to incorporate this

.8 cup Healthy Choice Soup - Chicken With Rice Soup Bowl Safeway - Fiber Supplement, 2 tsp (3.5g)
Egg Whites - Hard Boiled, 2 large egg
117 cal
14 carb
2 fat
12 protein
4 fiber
1 sugar
this one is kinda weird with the quantity, just split the 2 cup soup bowl in half (store the other half in the fridge for another meal" then eat "most of it" to consume approximately ".8" of a cup. i have found this soup to be one of the closest things to the medifast meals except for the lack of protein. i think it is very important to get enough protein in each meal to help with hunger, so I dont skimp on it!

2- Ak-Mak - 100% Whole of the Wheat Stone Ground Sesame Cracker
1- Lucerne - Light String Cheese Low Moisture Part Skim Mozzarella
Metamucil - Capsules, 3 Capsules
109 calories
11 carb
4 fat
10 protein
4 fiber
0 sugar
this meal is great because it is very portable and easy. but it does have 1 extra gram of fat, so i am sure to eat it on a day that i havnt eaten alot of fat. you will notice i add metamucil capsules to alot of meals if they dont have enough fiber on their own. i think the fiber is "the key" to this diet, without it i have noticed i am uncomfortably hungry all day!! (ask me how i know)

1/2- Extend Bar - Chocolate Delight 1/2- Lucerne - Light String Cheese
Metamucil - Capsules, 2 Capsules
108 cal
12 carb
3 fat
10 protein
4 fiber
0 sugar
another quick, easy, portable meal

1/3 cup Cottage cheese - Lowfat, 2% milkfat
1 cup Del Monte - Cut Green Beans Canned no salt added
Metamucil - Capsules, 3 Capsules
106 cal
10 carb
1 fat
11 protein
4 fiber
2 sugar

veggie egg scramble
pam spray
Onions - Raw, 0.3 cup, chopped
Mushrooms - Raw, 1 cup, pieces or slices
1 small clove garlic minced (optional)
Generic - Egg Beaters, 0.5 cup
Safeway - Fiber Supplement, 2 tsp (3.5g)
fresh ground pepper
1/2 tbs Sargento - 2% Reduced Fat Shredded Cheddar Cheese
heat a small pan on medium heat. add pam spray. saute onion until almost soft. add mushrooms and garlic. saute until the mushrooms and onions are soft and garlic is aromatic. lower heat to low. in a small bowl wisk together egg beaters and metamucil powder. season with pepper. add eggs to veggies. cook stirring frequently until eggs are desired doneness. sprinkle with cheese.
108 cal
12 carb
1 fat
15 protein
5 fiber
5 sugar
phew! i made up this recipe but havnt actually tried it yet. hopefully it will be good, looks good on paper

mini tuna sandwich:
1/3 can Tuna, light, canned in water, drained solids
1/2 tsp Kraft - Mayo
Safeway - Fiber Supplement, 1 tsp (3.5g)
1/2 slice Whole Wheat Bread safeway brand
mix first 3 ingredients then spread onto bread.
121 calories
12 carb
3 fat
14 protein
4 fiber
yes, i know this one has 11 too many calories. if you really want to be good, just remove the mayo. that will remove 15 calories and 2 fat. i cant believe there is 2 whole grams of fat in 1/2 tsp of mayo!! but i cannot eat tuna without just a little bit of the wicked stuff

now... im sure some people are imagining me surrounded by food packages and a calculator figuring this all out but that is not the case. i am using;

myfitnesspal.com

which is very helpful in helping me to tweek meals until they are just right. it is free! there is a phone app! and every food i have listed above was already in the huge database so i didnt have to go in and add any of them myself (although that is an option if u cant find a particular food) i love it and i urge anyone doing the medifake diet to try it and share your meals here too
Melanie
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