Trader Joe's greek-style nonfat yogurt:
120 cal, 0 fat, carb 16h, protein 13g -- this is blueberry; I think the pomegranate has a carb or two less and another g of protein.
2 scoops Chocolate Whey Protein powder (I use body fortress)
1 cup Oats
2 eggs
1 egg white
1/2 cup unsweetened applesauce
1/4 tsp vanilla extract
1 tbsp natural peanut butter
Preheat the oven to 350 degrees F.
Mix the egg whites and uncooked oatmeal. Add the remaining ingredients.
Spray a nonstick cooking spray in an 8"x8" baking dish. Spread the mixture in an even layer, over the bottom of the dish. Bake for about 20 minutes, or until the edge starts to pull away from the sides of the dish. Cut into 8 equal size bars.
Number of Servings: 8
114 calories, 10 carbs, 10 g protein!
Last edited by trennarene; 01-16-2012 at 12:38 AM.
2 scoops Chocolate Whey Protein powder (I use body fortress)
1 cup Oats
2 eggs
1 egg white
1/2 cup unsweetened applesauce
1/4 tsp vanilla extract
1 tbsp natural peanut butter
Preheat the oven to 350 degrees F.
Mix the egg whites and uncooked oatmeal. Add the remaining ingredients.
Spray a nonstick cooking spray in an 8"x8" baking dish. Spread the mixture in an even layer, over the bottom of the dish. Bake for about 20 minutes, or until the edge starts to pull away from the sides of the dish. Cut into 8 equal size bars.
Number of Servings: 8
114 calories, 10 carbs, 10 g protein!
I made these and they were great. thank you so much for posting !
How did you identify the nutrition profile within which to work when you are creating substitutions for the Medifast program? What are the parameters that you used, if I want to try creating some recipes?
I've been using The Simple Diet plan (from the book by Anderson and Gustafsen), and have been scouring the Medifast and Ideal Protein threads for grocery store substitution ideas, because Medifast and Ideal Protein product profiles fit the Simple Diet guidelines.
For example, for shakes, TSD guidelines are 100-200 calories, 10-26g protein and no more than 6g fat. Soup and bar guidelines are similar and entrees are 140-300 calories with no more than 9g from fat.
The book lists a lot of grocery store products that fit the guidelines, but when I saw that a tin of water-pack sardines fit the guidelines, I started looking for more options to replace shakes and bars as I prefer non-sweet items. I'm also very budget-conscious.
I even tweaked my homemade yogurt recipe to fit TSD guidelines by adding whey protein isolate 3/4 c of my yogurt fits the Medifast and TSD minimum guidelines, though I can have up to 1.5 c to meet TSD maximum guidelines. I usually have 1 cup (135 calories).
This thread has been helpful because the suggestions gave me some new suggestions and will save me a bit of math.
Wow, what a wonderful thread! I'm a newbie here, and struggling with MediFast. As a former WW member, I've been thinking about how to get "real food" substitutions that will work.
Has anyone tried both Medifast and Ideal Protein? And could you tell me what the difference is? For some reason the Medifast foods make my poop weird. I don't know if its the soy or something else?
I have to say, I'm so glad you did this. I like the additions to what I was already using in 'regular' food to MF, so very helpful as I transition back.
Bars
