Prep Time: 15 mins (+10 mins marinating time)

Cooking Time: 20 mins

Servings: 1

Ingredients

Rub

• 1/2 teaspoon whole peppercorns, crushed
• 1/2 teaspoon kosher salt
• 1/2 teaspoon dry mustard
• 1/4 teaspoon garlic powder
• 1/4 teaspoon dried thyme

Steak

• 5 oz. flanked steak
• 1 teaspoon olive oil
• 1/2 cup onions
• 1/2 cup mushrooms
• 1/2 cup green peppers

Directions

Mix peppercorn, salt, mustard, garlic powder and thyme. Brush and rub evenly over steak. Let stand for 10 minutes. Heat a non-stick grill pan over medium heat and coat with cooking spray. Grill 5-7 minutes on each side or until desired doneness. Saute onions, mushrooms, and green peppers with oil. Serve on the side.

Nutrition Info.

Calories 330 | Fat 16g | Cholesterol 55mg | Carbohydrates 13g | Protein 34g

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Prep Time: 10 mins (+45 mins marinating time)

Cooking Time: 30-45 mins

Servings: 1

Ingredients

• 5 oz. pork tenderloin
• 2 teaspoon rosemary
• 2 teaspoon thyme
• 1 clove garlic, minced
• Salt and pepper to taste
• 1 tablespoon olive oil
• 8-10 medium asparagus spears

Directions

Arrange asparagus on roasting pan. Mix herbs and spices together. Brush pork with oil and rub in spices. Let sit 45 minutes in refrigerator. Top asparagus with pork and roast at 325 for 30-45 minutes or until internal temperature reaches 150°F.

Nutrition Info.

Calories 370 | Fat 21g | Cholesterol 95mg | Carbohydrates 11g | Protein 34g

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Prep Time: 15 mins (+2 hours marinating time)

Cooking Time: 20 mins

Servings: 1

Ingredients

• 1 tablespoon lemon
• 1 clove garlic, minced
• 2 teaspoons olive oil
• 1 tablespoon fresh mint leaves
• 1, 5 oz. lamb chop
• 1 1/2 cups zucchini
• salt and pepper to taste

Directions

Combine lemon juice, garlic, 1 teaspoon oil and mint. Marinate chops in oil mixture for 2 hours or overnight. Transfer from marinade to broiler pan or grill. Place zucchini on the grill and brush with remaining olive oil, turning once.

Nutrition Info.

Calories 320 | Fat 17g | Cholesterol 90mg | Carbohydrates 10g | Protein 32g

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Lean and Green meals have been one of the toughest parts of Medifast for me. I’m definitely not a cook and my schedule is pretty crazy. But I’ve been working hard at it and I’m always looking for new Medifast Lean and Green recipes and testing them out – to varying results. I’ve decided to do a weekly Lean and Green feature here where I test out various recipes and post step-by-step photos. The first recipe I’ll be demonstrating is the Lean and Green Taco Salad. This is straight out of the Medifast Book and has quickly become one of my favorite meals. I thought it would be bland and boring, but it’s actually delicious. I would eat this even if I wasn’t doing Medifast.

Ingredients:
5 oz. Ground Turkey
1 Tbsp. Taco Seasoning
2 Tbsp. Salsa
1 cup romaine lettuce
1 cup iceberg lettuce
1/2 cup diced tomatoes
1 tbsp. Water

STEP 1: Brown the Turkey

Actually… whiten the turkey. Unlike with ground beef, ground turkey doesn’t really get brown, it turns white. I buy prepackaged ground turkey. 20 oz. packages are pretty easy to find and you can just cut it in fourths, and throw the rest in a Ziploc until tomorrow. Throw 5 oz. in a skillet and chop it up as you brown it. After a few minutes, it will look something like this…

Step 2: Drain the fat and Add Water

To be honest, sometimes I don’t drain the fast. I do make a point of buying only super-lean turkey, so this part is up to you. I like to walk on the wild side. Either way, add 1 tbsp of water.

STEP 3: Add Taco Seasoning

The meal has been pretty bland to this point. You may be getting nervous. Don’t worry, just throw on 1 Tbsp of Taco Seasoning. I don’t use anything special, but have tried out all the cheap-o packets of taco seasoning you can find at your grocery store. Right now McCormick is my favorite.

STEP 4: Mix it all up and let it Simmer

Turn the heat on the stove to low and mix the seasoning and water with the meat until it is all evenly distributed. I like chopping the meat into tiny pieces while I cook it because it makes it a little more fun. Now, let the meat simmer for about 5 minutes. While it’s simmering…

STEP 5: Salad!

Get a big bowl and add your leafy greens. The recipe calls for iceberg and romaine, but I use whatever I have on hand. In this picture, it’s a cup of romaine and a cup of baby spinach. It’s hard to exactly measure a cup of greens, so I just throw in a large handful of each.

STEP 6: Tomatoes!

Dice 1/2 cup of tomatoes and throw those on your greens. I usually add a little black pepper to the tomatoes first.  This is starting to look like a meal!

STEP 7: Add meat and Salsa!

Your meat should now be spicy and delicious. Add that to the salad. Then on top of that, add 2 tablespoons of salsa. I’m a salsa freak so I try all kinds of different brands. I stay away from the big brands like Taco Bell or Old El Paso. Since I am not in Austin at the moment, I couldn’t get my hands on my favorite salsa ever (Rose’s Salsa), so I gave Clint’s Texas Salsa a try and it was pretty freaking great.

Now you’re all set. Make a big glass of ice water and dig in! I really love this recipe and don’t miss the ground beef at all.

Calories: 358, Fat Grams: 18, Cholesterol: 139, Carbohydrates: 9, Protein: 39

Prep Time: 5 mins

Cooking Time: 20 mins

Servings: 1

Ingredients

• 7oz. large shrimp
• 3/4 cup sliced zucchini
• 3/4 cup summer squash
• 1 tablespoon mesquite seasoning
• 1 tablespoon olive oil
• oregano (if desired)

Directions

Place foil on grill. Spread zucchini and squash on grill and sprinkle with oregano. Brush shrimp with 1 tablespoon olive oil and sprinkle with mesquite seasoning. Grill turning once.

Nutrition Info.

Cal 360 | Fat 18g | Chol 300mg | Carb 7g | Pro 42g

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Prep Time: 20 mins (+30 mins marinating time)

Cooking Time: 20 mins

Servings: 2

Ingredients

• 2 tablespoons olive oil
• 3 tablespoons white cider vinegar
• 1 teaspoon italian seasoning
• 1 clove of garlic
• 1/4 teaspoon ground black pepper
• zest of half a lemon
• 1 tablespoon sun-dried tomatoes, chopped
• salt and pepper to taste
• 14 oz. boneless skinless chicken breast
• 3/4 cup summer squash
• 3/4 cup zucchini
• oregano (optional)

Directions

Combine all ingredients (except chicken) into a large zip-top plastic bag. Add chicken, seal bag and coat chicken with marinade. Refrigerate 30 minutes or longer for extra flavor. Remove chicken from marinade and discard marinade. Grill chicken over medium heat 6-7 minutes per side or until done. Place zucchini and squash on grill (on top of foil if desired). Sprinkle with oregano, salt and pepper. Turn once to cook thoroughly.

Nutrition Info.

Calories 370 | Fat 17g | Cholesterol 115mg | Carbohydrates 6g | Protein 48g

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I love hummus and ate a lot of it before starting Medifast. Here’s a fairly simple recipe to make a dip that is pretty close to real hummus. You can also use this as a sauce on some of your lean and green meals.

• 8 ounces silken tofu
• 2 Tbsps lemon juice
• 1 Tbsp sesame oil
• 1 tsp. Splenda
• 1/2 teas. salt
• 1/4 cup canola oil

You will need a food processor for this recipe! Combine the tofu, lemon juice, sesame oil, sugar substitute and salt and blend it in the food processor until smooth. Keep the processor going and slowly pour a steady stream of canola oil and continue to process until the mixture has a consistency of thick mayonnaise.

Servings: 6
Calories: 122, Fat: 12 grams, Carbs: 1 grams, Protein: 2 grams

Prep Time: 5 mins (+1 hour marinating time)

Cooking Time: 15 mins

Serving: 1

Ingredients

• 1 tablespoon fresh basil, chopped
• 1 tablespoon fresh lemon juice
• 1 teaspoon olive oil
• 1/2 garlic clove, minced
• 6 oz. salmon filet
• salt and pepper to taste
• 1 cup romaine lettuce
• 1 cup spinach

Directions

Combine basil, lemon juice, oil, garlic in a small bowl. Add fish and marinade for 1 hour.

Spray broiler pan with non-stick cooking spray. Place fish skin side down. Sprinkle fish evenly with salt and pepper. You may cook fish with some of the marinade for extra flavor. Broil for 10-12 minutes; turn and cook an additional 3 minutes or until skin is crispy. Serve on lettuce and spinach.

Nutrition Info.
Calories 350 | Fat 17g | Cholesterol 105mg | Carbohydrates 6g | Protein 41g

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Prep Time: 10 mins (+6 hours marinating time)

Cooking Time: 15 mins

Servings: 4

Marinade

• 20 oz. lean rib-eye steak
• 6 cups broccoli

Directions

• 1 packet beef fast soup (prepared as directed) or 1/2 cup beef broth
• 1/4 cup lime juice
• 1 1/2 tablespoons ground cumin
• 1 1/2 tablespoons ground coriander
• 2 large cloves of garlic, finely chopped
• 3 tablespoons olive oil

Directions

Mix all ingredients in marinade (except oil) in blender. Slowly add oil to blender with motor running. Cover and refrigerate until ready to use. In a glass dish pour 1 cup marinade over steaks, coating all sides. Cover and refrigerate 6 hours (or overnight). Grill over medium coals, turning occasionally, and brush with remaining 1/2 cup marinade.

Steam broccoli and serve on the side.

Calories 380 | Fat 24g | Cholesterol 85mg | Carbohydrates 11g | Protein 33g

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Ingredients

• 6 oz cooked, lean turkey, cut in strips
• 3 slices green pepper
• 3 slices red pepper
• 1/2 cup mushrooms, diced
• Three large leaves of lettuce
• 1 tsp low calorie salad dressing spray

Directions

Place the three large leaves of lettuce onto a cutting board. Put 1/3 of the ingredients onto each lettuce leaf. Spray with dressing. Wrap lettuce around the ingredients and eat like a burrito.

Servings: 1