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Old 06-17-2017, 08:46 PM   #166  
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Stalking various TSFL health coach Facebook pages today. Saw this, and thought I would pass along as family friendly L&Gs. Note: Includes taco salad, which has been my fav since day 1!!

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Lean and Green Meal plan
Take 7 meals, repeat them every week for 4 weeks (anything that you didn’t like you can swap out for a different recipe)
Servings will need to be adjusted based on number of people.

Week One

Monday- Italian Spaghetti squash Lasagna (this freezes well for future meals, you can also make this a day or two ahead of time to have a fast dinner ready)
For the kids: French bread (for really picky kids swap spaghetti squash for whole grain lasagna in part of the pan and add a vegetable side like green beans)

Tuesday - Taco Tuesday Taco bar
For the Kids: sliced oranges (kids can have taco shells for lean and green have a taco salad)

Wednesday: Meatless Wednesday Omelets
For the Kids- Whole grain toast, sliced strawberries

Thursday: Oriental Stir Fry
For the kids- Watermelon

Friday: Fish Friday, Best Baked Salmon and Vegetables (green beans, asparagus or broccoli)

Saturday: Rotisserie Chicken, Salad or veggies
For the kids: rolls

Sunday: BBQ- Hamburgers (lettuce, tomatoes, pickles, onion) turnip or jicama fries
For the kids: whole grain buns, baked beans
Recipes:

Spaghetti Squash Lasagna Casserole
Ingredients:
4 lb spaghetti squash - you will only need 4 cups (8 Greens)
8 oz part skim ricotta (1 Lean)
8 oz reduced fat mozzarella cheese, divided (2 Leans)
2 tbsp egg beaters
2 tbsp grated parmesan cheese (2 Condiments)
2 cups Italian diced tomatoes with less than 5 g of carbs per 1/2 cup, divided (4 Greens)
1/4 tsp garlic powder (1/2 Condiment)
1/8 tsp salt (1/2 Condiment)
1/8 tsp pepper (1/4 Condiment)
2 tsp olive oil (1 Healthy Fat)
6 oz Jennie O Italian seasoned ground turkey, cooked or make your own seasoned meat (1 Lean)

Directions:
Preheat oven to 400 degrees. Prick squash with fork or metal skewer and roast in oven for an hour or until it seems soft when you press on it. Take it out and leave on the counter until cool.
When squash is cool, cut in half and scoop out the seeds and discard. Use a fork or spoon to scoop out the rest of the squash and set aside in a bowl. Measure out 4 cups of spaghetti squash and store the rest in the fridge. Add oil to a skillet over medium heat. Saute the 4 cups of squash for a few minutes until it begins to brown. Add garlic powder, salt and pepper, if desired.
Mix ricotta cheese, parmesan, egg beaters and 4 oz or 1 cup of mozzarella cheese together.
Preheat oven to 375 degrees. Pour 1 cup of the diced tomatoes on the bottom of a 9 inch or 8 inch square casserole dish and spread evenly. Add squash. Top the squash with the ricotta cheese mixture. Then top the ricotta cheese mixture with the cooked ground turkey. Spread 1 cup of diced tomatoes over the meat. Bake for 35 minutes. Spread the rest of the mozzarella cheese over the top (1 cup) and bake an additional 25 minutes until cheese is melted and lightly brown. Let rest for 10 minutes or so to serve.

4 servings with 3 Greens, 1 Lean, 1/2 Healthy Fat, and Less than 1 Condiment per serving

Taco Salad
Ingredients:
5 oz of 96% lean ground beef - should yield 3.75 oz (3/4 Lean)
1 1/2 tsp low sodium taco seasoning mix (3 Condiments)
2 tbsp water
2 cups lettuce, chopped (2 Green)
1/2 cup tomatoes, chopped (1 Green)
1 oz or 1/4 cup 2% reduced fat Mexican Cheese (1/4 Lean)
2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)

Directions:
Brown ground beef in a skillet. Drain the fat and return to the pan. Stir in the water and taco seasoning mix. Simmer for about 5 minutes. Serve meat over lettuce and tomatoes. Sprinkle with cheese and add the salad dressing. Enjoy!

1 Complete Lean and Green Meal with 3 Condiments and 1 Healthy Fat

Omelets
2 eggs, 1 oz mozzerella cheese
1 cup spinach sauted, 1cup veggies sauted (mushrooms, peppers) 1 tbsp salsa

1 serving. Complete lean and green (1 lean 3 green, 1 condiment)

Simple chicken with Broccoli Stir Fry
Slightly adapted from Dottie at www.lowcarbfriends.com
Ingredients:
1 lb raw chicken, cut into strips - should yield 12z cooked (2 Lean)
1 tbsp + 2 tsp low sodium soy sauce (5 Condiments)
1 Splenda Packet (1 Condiment)
1/2 cup water
1 1/2 cup broccoli florettes - should yield 1 cup (2 Greens)
1 tsp sesame or olive oil (1 Healthy Fat)
2 cups cooked, grated cauliflower (4 Greens)

Directions:
Toss chicken with soy sauce and let sit 15 minutes.
Heat oil over medium/high heat and stir fry beef for about 5 minutes or until browned. Remove from pan. Add broccoli, water and Splenda. Cover and cook 5 minutes or until broccoli is just starting to turn tender, stirring occasionally.
Add chicken back in and warm thoroughly. Serve over grated, cooked cauliflower.

Servings 2 Complete Lean and Green Meals with 3 Condiments and 1/2 Healthy Fat per serving

Adaptions:
If you choose beef to make this dish, no healthy fat is required. The only problem is oil is usually required for a stir fry. You could try cooking the beef in a non stick skillet without any oil since the meat creates it's own liquid when it cooks but I have never tried that yet. I added the oil since it was only 1/2 a healthy fat.

For chicken, you will need an extra 1/2 healthy fat so add 2 tsp of oil rather than 1. Use 1 pound of raw chicken which should yield 12 oz cooked.

For shrimp, you will need 3 extra healthy fats so add 2 tsp of oil rather than 1 tsp. You will still need to add 1 more healthy fat later during each of the two days you have this lean and green. Use 16 oz raw shrimp or 14 oz cooked shrimp.

Worlds best Salmon
6 oz salmon (5 oz cooked) I buy a half salmon fillet at costco to feed our whole family. If you are making it for 1 or 2 you may wanto to buy the frozen portion controlled fillets (the cheaper on with the skin on the bottom works just as well as the skinnless)
Lemon pepper (or favorite fish seasoning)
Olive oil

Preheat oven to 350 degrees. On a foil lined baking sheet, place salmon skin side down if it has skin. Drizzle a little olive oil over the top (I have a oil spray bottle that I spritz it with)
Season liberally with seasoning, place in oven at 350 for 12 minutes, then turn turn the oven to broil for about 8 more minute until edges are a little crispy and browned. Serve with 1 cups of your favorite low carb veggies.

Rotisserie chicken
(pick one up at the store) serve with salad or favorite veggies

Or here is a crockpot recipe
Rotisserie Style Chicken in the Slow Cooker
Slightly adapted from www.allrecipes.com
Ingredients:
4 lb whole chicken (4 Leans)
1 tsp salt (4 Condiments)
1 tsp paprika (2 Condiments)
1/2 tsp onion powder (1 Condiment)
1/2 tsp dried thyme leaves (1/2 Condiment)
1/4 tsp cayenne pepper (1/2 Condiment)
1/4 tsp black pepper (1/2 Condiment)
1/2 tsp garlic powder (1 Condiment)

Directions:
Wad three to four pieces of aluminum foil into 3 to 4 inch balls, and place them in the bottom of the slow cooker. Rinse the chicken, inside and out, under cold running water. Pat dry with paper towels. Mix the spices together and season the chicken. Rub the seasoning under the skin of the breasts and place in the slow cooker on top of the crumpled aluminum foil. Set the slow cooker on Low for about 8 to 10 hours, or until the chicken is no longer pink and the juices run clear.The original directions state to cook the chicken on High for one hour and then low fr 8 to 10 hours but I just cooked it on Low for 9 hours. Remove skin and bones before eating. You can have 5 oz of dark meat (legs, thighs or wings) or 6 oz of white meat (breasts).

*You can also bake this chicken in a preheated 250 degree oven uncovered. If you had two 4 lb chickens, you would bake it for 5 hours. With only one 4 lb chicken, you would bake it for about 3 1/2 to 4 hours or when the internal temperature reaches 180 degrees.

4 Servings with 1 Lean and 2.3 Condiments per serving

The Perfect Burger
Slightly adapted from www.Food.com
Ingredients:
1 1/2 lbs 93% lean ground beef
1 egg
1 tsp prepared mustard (1/3 Condiment)
1 tsp worcestershire sauce (2 Condiments)
1/4 tsp garlic powder (1/2 Condiment)
1/4 tsp onion powder (1/2 Condiment)
1/2 tsp salt (2 Condiments)
1/2 tsp black pepper (1 Condiment)

Directions:
Lightly oil the grill and heat the grill to medium.
Whisk egg with next five ingredients in a medium bowl.
Crumble in beef and use your hands or a fork to gently mix together.
Handle the meat as little as possible.
The more you work it, the tougher it gets.
Gently shape (don't firmly press) mixture into burgers about 3/4 inch thick.
Using your thumb, make a shallow depression in the center of each burger
to prevent puffing up during cooking.
Place burgers on the grill and close the lid.
Grill until no longer pink inside, turning once, about 6 to 8 minutes per side.
An instant read thermometer should read 160 F.
Don't abuse your burger by pressing with a spatula,
pricking with a fork, or turning frequently as precious juices will be lost!

4 Servings with 1 Lean and 1.5 Condiments per serving

Turnip Fries
Ingredients:
1 1/2 cups turnips, sliced into steak fries (3 Greens)
1 tsp olive oil (1 healthy fat)
Sea salt, pepper, and garlic powder to taste

Directions:
Preheat oven to 425 degrees. Combine olive oil, turnips and seasonings in a medium bowl. Spread on cookie sheet. Bake for 30 minutes.

1 Complete Green, 1 Healthy Fat and Condiments will vary depending on what you choose

If you are wrapping your burger in lettuce with a tomato slice decrease the amount of turnips to 1 cup per serving.

Last edited by TWINCA; 06-17-2017 at 08:48 PM.
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Old 06-17-2017, 09:00 PM   #167  
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Quote:
Originally Posted by TWINCA View Post
I wanted to quickly report back on my experience with the Cali'flour pizza crust(s) that I ordered last weekend. I ordered them last Saturday. They shipped on Tuesday, and arrived on Thursday (I live in CA, and they shipped from CA). Unpacked them from the box, and placed them in the freezer.

Made the first "pizza" tonight-- Um, YUM!! We have a winner!
OK, OK... I'm seriously in love. I've made these Cali'flour pizzas almost every other night the past 2 weeks, and they are fab!
https://www.califlourfoods.com

AND, I'm losing weight! Down to 191 (-55 lbs). Sooooo close to the 180's!!

Going on two vacations the next three weeks. Then I'm hiring a personal trainer to get me down these last 30 lbs. Victory will be mine!!

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Old 06-18-2017, 11:11 PM   #168  
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Hi everyone! I am new here. I'm not sure if this thread is where I am supposed to post or not but, I am starting up with Medifast again soon, through TSFL. I just placed an order for my products today. Has anyone tried the new OPTAVIA products? What are the benefits of the OPTAVIA products vs. the regular Medifast products on TSFL? I see that a lot of the products are the same, meaning that there is a (Medifast Strawberry Shake and then an OPTAVIA Medifast Strawberry Shake). I see that in the OPTAVIA products they have added probiotics in. So, are you supposed to eat one OPTAVIA product per day and then for the rest of your meals eat the regular Medifast products? I decided to order 3 boxes of the new OPTAVIA products just to try them out, and then I ordered several boxes of the regular Medifast products that I know I like. Curious what others think of the new OPTAVIA products though, and if they know how we are supposed to incorporate them into our plans. I am doing the 5&1 plan again. Also, does anyone know what happened to the TSFL Support in Motion Forum? I see they have a new community forum now, as well as a new app, but I kept getting a message stating that they aren't available in the United States yet.

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Old 06-19-2017, 09:16 AM   #169  
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Av8rwife! Yes, this is the place to post! I do recommend reading the previous two threads where there is much discussion of the Optavia products along with great tips for the early days of the program.

Start with this thread: http://www.3fatchicks.com/forum/medi...round-2-a.html

Read this thread second: http://www.3fatchicks.com/forum/medi...1-2-redux.html

It's not as easy to identify the threads that brought us here, so I figure many of our new members could benefit from our previous journeys in those threads!
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Old 06-19-2017, 10:11 AM   #170  
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TWINCA! You are CRUSHING it!! Way to go!! So excited for you as you near the end of this phase of your journey!!
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Old 06-21-2017, 09:01 AM   #171  
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Happy Hump Day all!!

It's so quiet in here, where is everyone?!

Last week I started incorporating strength training into my plan and really went hard at it on Monday. Yesterday I was feeling it, which was nice. I was achy in places I didn't know I had on my back LOL. It was cardio day and I was working from home so to get my steps in I went on a midday walk and then later a short 25 minute run. It was a tired day and I was in bed at 8, slept for almost 9 hours, so I guess I needed it.

Tonight we are heading up to DC to see a comedy murder mystery and staying overnight in a hotel because my husband has business up there tomorrow. Instead of trying to work remotely I decided to take the day off; I'll enjoy the hotel and the mall nearby.

I had an NSV this morning. I dug out some smaller sized jeans I had picked up a couple months back when my clothes were first starting to feel loose in two sizes smaller. The pair of jeans I pulled out fit like a glove. I've gone from a TOO TIGHT size 24 (which may be more like a 25 if I'm honest), to a perfect fit 20. A couple more sizes and I will be out of the plus zone!! I have a lot of size 20 clothes that I've bought over the years thinking "I'll lose weight and fit into them in no time" not realizing it would take +50lbs to get there. Going to do a closet purge of everything size 22+ this weekend and donate.

Onward and downward everyone!!!
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Old 06-21-2017, 09:27 AM   #172  
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Congrats on the NSV Laura!

I went from busting out, way too tight 18 (that is, a solid 20) to a loose 16 these past 6 months. I tried on a pair of 14s, and they actually closed. Major muffin top, but they were on! :-). I have complete wardrobes in 10, 12, 14, 16 and 18 (I refused to actually BUY 20). My goal is to be back in the 12 (maybe even 10) range by fall. That would feel SO Amazing!!

I'm traveling this week on vacation #1. So far, so good. I'm in Las Vegas and it is 117(!!!) here. I should just go outside and sweat off 10 lbs. Haha. Was at the casino yesterday, and managed to actually win a few hundred dollars in the penny slots. Was not willing to lose it, so ended up just doing walking laps around the casino (1500 steps per lap per FitBit). Good, right?!?!

Vacation #2 travel to the Midwest starts next Friday for 4th of July week, and that will definitely be a serious food challenge. Family not understanding the point of dieting (ever), and then super unhealthy local happy hours every evening for "dinner" of cheap beer and deep fried food. Blows my mind, but I'll just roll with it. Will try to get some good walking in so I'm not totally destroyed when I start with the personal trainer the week of 07/10.

Yes, I agree that it is way too quiet. That's what we get for having so many success stories and having folks actually hitting goal!

How are all our newbies doing????

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Old 06-21-2017, 12:30 PM   #173  
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TWINCA I love your casino strategy!! That may end up being me tomorrow at the mall after I can no longer be in the hotel... I too am aiming for size 12 as my ultimate goal. I even bought a goal skirt that I hang up to continue to inspire me. Good luck with your Midwest trip!
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Old 06-21-2017, 01:44 PM   #174  
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TWINCA and Laura ~ Your fellow Medifaster is so happy to hear of your successes!!!

I am amazed at your tenacity in accomplishing your goals. It speaks to the effectiveness of this weight loss program. I could not have begun my journey without it and especially without the wonderful support this board provided!

I continue to stay within the 130's, utilizing Medifast products and the old Weight Watchers Momentum Plan which only takes into account Protein, Fat and Fiber. It was and is easy. I have incorporated only mostly clean eating into my daily menu plan (much like our dear Karen)!!

I continue to follow your journeys and they keep me accountable for sure! I will post more often...life will always throw obstacles in our way...and more than ever, attention to not overeating/bingeing/straying keeps us accountable.

I hope to hear from our other "charter" members!!!
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Old 06-21-2017, 03:42 PM   #175  
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I hope I am posting in the correct thread for intros. Someone let me know if not...

Hi! Brand new member, here. I am returning to MF, again. I intially began MF back in 2011, and had GREAT success. I lost 52 pounds, and loved it - in large part due to the amazing forum on the MF site. Since losing that forum, I have yo-yo'ed up and down for the last 5 years.

I struggle with obsessing over dieting, and binging in between attempts. It is awful. I know that MF gives me the structure I need to get ahold of myself again. I just start spinning out, bouncing from this diet to that diet, all the while gaining weight and splurging while I prep for the next attempt.

I am super happy to find a group that seems so supportive of the MF system and those who choose it. I look forward to following along, and shrinking, with all of you. :-)

**I ordered my box this morning, so I should be OP early next week. I'd love to start Monday if the shipping miracles are in my favor.

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Old 06-23-2017, 08:37 AM   #176  
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Tashamom! You must be so excited!! I remember when I committed to doing the program and the LONG wait to get the food. Oddly enough, my subsequent orders came from Maryland and arrived within 2 days. Not sure why my first shipment came from TX and took 5 days.

Please do take a few moments to see where we came from by following the links to our earlier posts. Looking forward to hearing more from you!!
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Old 06-25-2017, 02:21 PM   #177  
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Welcome, Tashamom! I look forward to following your journey. I am in the same boat--did Medifast a couple years ago, lost about 50 lbs, regained it plus some, and have recently recommitted. It's a shame the old Medifast community boards are gone, they were a great source of support. I am happy to have found the community on this site.

I am nearing the end of Week 3. Down 7 lbs so far. Hopefully will be into the 180s toward the end of next week. I seem to be consistently losing about 2 lbs per week, hope it continues. Not looking forward to the dreaded "plateau," though I know it's pretty much inevitable

I wish I could figure out how to add "flare" to my posts--the smiley faces, tickers, etc. Can anyone tell me how to do that?
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Old 06-25-2017, 06:31 PM   #178  
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The key to "flare" is to make sure you are not on the mobile site. If you are on the mobile site, there is a gray box/link at the very bottom that says something like "View Full Site." If you can see my signature/ticker in this post, you are in desktop view. If not, you are in mobile view.

You can add a ticker by going to https://www.tickerfactory.com/eztick...r_designer.php

You can add a signature (with or without the newly created ticker) by going to the top right of this page, clicking on "quick links" and then selecting from the drop-down menu "edit my signature." That page will walk you through the process. http://www.3fatchicks.com/forum/prof...=editsignature

You can add smiley faces and other "flare" to your posts when you click on "go advanced" under the reply box (vs. "post quick reply"). There are some smileys on the right side in a box with a "more" option that will bring you to another page to flare away!

etc.

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Old 06-26-2017, 10:57 PM   #179  
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Thanks for the welcome! My box-o-food arrived today. I got it all unpacked and am ready to go!

I have been binging so much, in preparation for my journey (lol), that I literally could not think of one thing that I wanted when a friend offered to bring me a splurge meal for lunch today. I have eaten so terribly, nothing sounded sinfully good.

I'll measure and weigh first thing in the morning - dreading that - and be 100% OP and fully committed for this phase.

I look forward to getting to know you all. :-)

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Old 06-27-2017, 09:03 AM   #180  
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Happy Tuesday!

I have booked my kayak trip for October and have upped my strength training. I did get a tad derailed last week as we travelled for a couple of days, but I've undone the damage and am moving forward back to 100% on plan. Even my husband noticed that I had be bending the rules of late so that was a bit of a wake up call.

This morning at the gym, I did TWO 30-second planks! I was thrilled. I had been nervous at doing them but knew it was the best thing to strengthen my core not only for kayaking but running as well. The last time I tried one I was 50lbs heavier and did a 'cheat' version where I kept my knees on the ground. This time I went right into the plank pose and was shocked at for how long I was able to stay in it. The first one I timed in my head and the second I brought up the stopwatch app on my phone to check the time. 30 seconds!! I'm going to shoot for 45 next time. This is such a HUGE NSV for me!!!

Onward and downward!!
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