Medi Weight Loss Recipes

[susan1234]

hi everybody my nam is sue and im in my 2nd week, my first week i lost 12 lbs and hope to lose at least 7 this week. I need help with what i can and cant eat this week. riht know im sticking with just protin but i cant do it anymore. please help.

[SDC2]

Originally Posted by susan1234

hi everybody my nam is sue and im in my 2nd week, my first week i lost 12 lbs and hope to lose at least 7 this week. I need help with what i can and cant eat this week. riht know im sticking with just protin but i cant do it anymore. please help.

Sue,

You are more likely to get responses if you post your questions on the

Magnificent March for Medi Weightloss Followers thread.

The thread you are on is for posting Medi Compliant Recipes. There is also a thread for newbies which will answer a lot of your questions. It is:

Welcome Newbies! Helpful info for week 1..

Welcome and good luck.

Susie

[SDC2]

This one is really easy and delicious!

FF Sour Cream.........6 calories / <1 carb / 0 fat / 0 protein
Salsa……………….2 calories / <1 carb / 0 fat / 0 protein
Cheese..................160 calories / 1 carb / 12 fat / 14 protein
Chicken…………..45 calories / 0 carbs / 1 fat / 8 protein
Grilled Veg………20 calories / 5 carbs / 0 fat / 0 protein

Totals....................233 calories / 6 carbs / 13.0 fat / 22 protein

In a small Teflon skillet melt ½ cup mozzarella cheese until the cheese is melted. Once melted move the skillet off the burner. Spread 1 teaspoon of fat free sour cream and 1 teaspoon of salsa over the cheese. Add 2 oz warmed grilled chicken breast strips (like Perdue Short Cuts), grilled onions, grilled peppers, grilled mushrooms, or whatever you would normally put on a quesadilla, over half of the cheese. Let the cheese set, then fold over like an omelette and serve. The cheese should be lightly browned on the outside and soft on the inside. The cheese acts as the crust.

You can only have the veggie toppings once you are out of week 1.

[McBoo]

Originally Posted by SDC2

This one is really easy and delicious!

FF Sour Cream.........6 calories / <1 carb / 0 fat / 0 protein
Salsa……………….2 calories / <1 carb / 0 fat / 0 protein
Cheese..................160 calories / 1 carb / 12 fat / 14 protein
Chicken…………..45 calories / 0 carbs / 1 fat / 8 protein
Grilled Veg………20 calories / 5 carbs / 0 fat / 0 protein

Totals....................233 calories / 6 carbs / 13.0 fat / 22 protein

In a small Teflon skillet melt ½ cup mozzarella cheese until the cheese is melted. Once melted move the skillet off the burner. Spread 1 teaspoon of fat free sour cream and 1 teaspoon of salsa over the cheese. Add 2 oz warmed grilled chicken breast strips (like Perdue Short Cuts), grilled onions, grilled peppers, grilled mushrooms, or whatever you would normally put on a quesadilla, over half of the cheese. Let the cheese set, then fold over like an omelette and serve. The cheese should be lightly browned on the outside and soft on the inside. The cheese acts as the crust.

You can only have the veggie toppings once you are out of week 1.

Susie,

I am going to have to try that. It sounds delicious.

You look great in your new avatar.

McBoo

[mathteacher]

[QUOTE=SDC2;11685280]This one is really easy and delicious!

FF Sour Cream.........6 calories / <1 carb / 0 fat / 0 protein
Salsa……………….2 calories / <1 carb / 0 fat / 0 protein
Cheese..................160 calories / 1 carb / 12 fat / 14 protein
Chicken…………..45 calories / 0 carbs / 1 fat / 8 protein
Grilled Veg………20 calories / 5 carbs / 0 fat / 0 protein

Totals....................233 calories / 6 carbs / 13.0 fat / 22 protein

In a small Teflon skillet melt ½ cup mozzarella cheese until the cheese is melted. Once melted move the skillet off the burner. Spread 1 teaspoon of fat free sour cream and 1 teaspoon of salsa over the cheese. Add 2 oz warmed grilled chicken breast strips (like Perdue Short Cuts), grilled onions, grilled peppers, grilled mushrooms, or whatever you would normally put on a quesadilla, over half of the cheese. Let the cheese set, then fold over like an omelette and serve. The cheese should be lightly browned on the outside and soft on the inside. The cheese acts as the crust.

You can only have the veggie toppings once you are out of week 1.[/QUOTEI

I think I am going to try this tonight.

[SDC2]

The Frozen Chocolate Cheesecake Bites recipe came from Hungry Girl. I tweeked the recipe to my liking and feel these are even more like the real thing. These have a grahmn cracker-like crust using a tiny bit of fiber-one cereal.

(Per Bite: 39 calories, 1g fat, 3.7g carbs, 0.6g fiber, 2.75g protein)

Ingredients:

1 cup Cool Whip
1 8oz pkg fat-free cream cheese; softened
4 packets of Truvia
¼ cup Fiber 1 Cereal ground up ( use a coffee grinder or food processor)
butter spray

Directions:

Spray mini muffin tin (to make 12 mini cheesecakes) with Pam. Add 1 packet of Truvia to ground Fiber 1 cereal and mix. Spoon ½ tsp of mixture into bottom of each muffin tin. Spray each tin with 1 squirt of butter spray. In separate bowl, mix soften fat-free cream cheese with Cool Whip and 3 packets of Truvia. Spoon mixture evenly into muffin tins. Cover and freeze.

You can eat them plain, add Hershey’s Sugar Free Syrup, Fifty 50 Strawberry spread or fresh strawberries.

[pjg24fan]

3/4 Cup Chicken broth-99% fat free
2tbsp. Splenda
2tbsp. soy sauce
1tbsp white vinegar
1/2 tsp. grated fresh ginger
2 green onions chopped
2 fresh garlic cloves
1/2 red chili pepers flakes, crushed
1 LB chicken

1.In a medium bowl, whisk together the broth, splenda, soy sauce, vinegar, and ginger. Set aside
2.Cut chicken into 2 inch pieces and set aside
3.Spray a wok or large skillet with Pam cooking spray and place over meduim heat
4.Add broth mixture, onions, garlic and red pepers flakes. Cook for 2 minutes
5. Add chicken and cook until brown or about 5 minutes
6.Add remainder of sauce and simmer until sauce slighly thickens and chicken is cooked thoroughly or about 3 minutes

Nutrition Facts
Servings-4
Calories-140
Fat-1.5g
Carbs3g
Protein 27g

[teacherdli]

"Hot Pocket" Turkey

Break up some deli turkey into a small fry pan and heat up (I added some dry BBQ seasonings to it for flavor)

Melt FF Mozzarella in another small pan, add the heated turkey...when cheese is brown on bottom, fold over the cheese like an omlette to make a sandwich...remove from heat, eat & enjoy.

Meant to post this a few weeks ago, but then I got sick. Susie's Quesadilla recipe reminded me.

[Cdhand5]

I have used FF yogurt instead and have added onion as well instead of the garlic in the past Very good to dip raw veggies in when the time comes for your veggies.


Healthy Garlic Ranch Dip for veggies
Ingredients

1 packet ranch dressing powdered mix
16 oz (half large tub, 2 small containers) plain lowfat (or FF) yogurt
1 tsp dried minced garlic (can use onion instead)


Directions

This is so easy it seems too perfect:
Mix the ingredients together, chill for about half an hour before serving for blending of flavors.


Number of Servings: 16

Nutritional Info (for lowfat yogurt)
Servings Per Recipe: 16
Amount Per Serving
Calories: 23.6
Total Fat: 0.5 g
Cholesterol: 1.8 mg
Sodium: 155.7 mg
Total Carbs: 2.1 g
Dietary Fiber: 0.0 g
Protein: 1.5 g

[Cdhand5]

Cheeseburger Pie


1lb extra lean ground turkey
1 cup Nonfat Cottage Cheese
1 Egg
1/2 Cup Chopped Onion
1 Clove Garlic (chopped)
3/4 Cup Kraft FF Shredded Cheddar Cheese
2 Tbsp Worcestershire Sauce
1/4 cup water
Dill pickle slices
4 Slices of Tomato


Directions

Preheat oven to 350
Brown Turkey Onion & Garlic in a pan
Add preferred spices to spice up your turkey if needed to your own taste
Mix Worcestershire Sauce in with turkey mixture
In a separate bowl, mix cottage cheese with egg
Pour turkey mixture into pie pan
Pour Cottage Cheese mixture over turkey
Top with Shredded Cheddar Cheese
Add pickle slices
Then place Tomato Slices on top and bake at 350 for 30-40 minutes.

Remember, you may or may not want to use tomato as it does add some carbs and does contain sugar but is a nice touch for the burger.
Please feel free to post adjustments if you need to....trial and error here...lol

[Cdhand5]

Oven Fried Tilapia

Ingredients

4 four oz. tilapia filets (1 lb)
3 egg whites
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. cajun seasoning
1 tbsp. grated parmesan cheese


1 1/2 c. Fiber One cereal (finely ground) or oven fry breading (less fiber)
Kraft Fat Free Calorie Free Butter Spray



Directions

Preheat oven to 400 degrees.
In one bowl, whip egg whites until somewhat frothy.
In another bowl, combine Fiber One, cheese & all the seasonings.
Dip each filet first in the egg whites & then coat evenly with Fiber One.
Spray a cookie sheet with butter spray (only the area where fish will be laying), then spritz top of the fish as well.
Bake 8-10 minutes on 400 until fish flakes easily with a fork. Do not overcook.
Crispy like fried without all the fat/calories.
Makes 4 - 4oz portions

Number of Servings: 4

Note: the Fiber One does have carbs so you may want to reduce (or leave off) the amount depending on where you are at in your program. The recipe above is....the carb count would be 21 carbs w/the Fiber one and 174 calories and 2grams of fat per filet.

I have made this many times in the past and cut the Fiber One in half and it still tasted good...nice and crunchy like true fried fish!

[Jeffery's girl]

MY FAVORTIE CELERY DIP

2 tablespoons Pace Picante sauce mild or hot for a kick.
2 tablespoons Fat Free Cream Cheese
celery*
Combine with a fork until smooth.
40 calories-0 fat -4 carbs

*Celery is not included in nutrition count

[Jackie0180]

Originally Posted by SDC2

This one is really easy and delicious!

FF Sour Cream.........6 calories / <1 carb / 0 fat / 0 protein
Salsa……………….2 calories / <1 carb / 0 fat / 0 protein
Cheese..................160 calories / 1 carb / 12 fat / 14 protein
Chicken…………..45 calories / 0 carbs / 1 fat / 8 protein
Grilled Veg………20 calories / 5 carbs / 0 fat / 0 protein

Totals....................233 calories / 6 carbs / 13.0 fat / 22 protein

In a small Teflon skillet melt ½ cup mozzarella cheese until the cheese is melted. Once melted move the skillet off the burner. Spread 1 teaspoon of fat free sour cream and 1 teaspoon of salsa over the cheese. Add 2 oz warmed grilled chicken breast strips (like Perdue Short Cuts), grilled onions, grilled peppers, grilled mushrooms, or whatever you would normally put on a quesadilla, over half of the cheese. Let the cheese set, then fold over like an omelette and serve. The cheese should be lightly browned on the outside and soft on the inside. The cheese acts as the crust.

You can only have the veggie toppings once you are out of week 1.

I just had this with ff cheddar instead of the mozz cheese...it was pretty good!! My husband became an instant fan as well lol

[girl72880]

j

[girl72880]

Originally Posted by SDC2

Attachment 19790

This was very good. My husband Loved it as did I.

[SDC2]

1 4-serving package of fat free, sugar free instant chocolate pudding
2 cups unsweetened chocolate almond breeze
1 tsp guar gum
1 8oz package fat free cream cheese
4 T reconstituted PB2
sweetner to taste
sugar free chocolate syrup to taste


In blender combine fat-free/sugar-free chocolate pudding mix, 2 cups unsweetened chocolate almond breeze and one level teaspoon of guar gum and blend. Add 1 8oz package of fat free cream cheese (softened in microwave) to blender mixture and blend some more. Add sweetner and sugar free chocolate syrup to taste.

Pour mini muffin tin half full with mixture. Add ½ tsp of reconstituted PB2 to each muffin and cover with pudding mixture. Cover and freeze for 3 hours. Makes 24 cups. You may have some of the pudding mixture left over.

Per cup: 20 cal/ 0.5g fat/ 2.7g carb

[SDC2]

I found this on the internet and tried them this afternoon. They were pretty good, especially with low carb ketsup.

8 med. turnips
1/4 c. grated Parmesan Cheese
1 tsp. onion powder
1 tsp. ground paprika

Preheat oven to 425 degrees F. Spray a large baking sheet with nonstick cooking spray. Pare and cut turnips into 2 1/2 x 1/2 inch sticks.

In gallon sized sealable plastic bag, combine cheese, onion powder and paprika (I added a little salt as well). Add turnips; seal bag, toss to coat turnips. Place turnips on well spread out on baking sheet. If you have too many on a baking sheet they will not get crispy. Bake 15-20 minutes or until turnips are tender and golden. Makes 8 servings.

Each serving provides 1V, 31 cal, 2g prot, 1g fat, 5g carbs

[SDC2]

1 head of cauliflower
¼ cup butter spray
6 T Hormel Real Bacon Bits
3 Tbs fat free sour cream
1/4 cup heavy whipping cream
Salt and pepper to taste
1 large egg
Cheese (optional topping)
Sour cream (optional topping)

Break up the cauliflower and place in a large pot of water. Cook on high heat to a boil for 20-30 minutes until very soft. When it reaches this consistency, put out paper towels across the counter and carefully pull the cauliflower out individually on the paper towels. Take more paper towels and place on top of the cauliflower. Gently press down to soak up the excess water in the cauliflower.
In blender add cauliflower, butter spray, sour cream, whipping cream, egg, salt and pepper and blend until it is smooth. Fold in bacon bits.

Heat up a non-stick skillet to medium-low, spray cooking spray in the bottom of the pan, and scoop the cauliflower mixture into the skillet. Cook the cauliflower patties for about 8-10 minutes. Gently flip and cook for another 8-10 minutes.
Plate the cauliflower cake and put a small dollop of sour cream on top.

ALTERNATIVE RECIPE OPTION: Add garlic and onions to the cauliflower mix before the skillet step.

For 14 potato pancakes, each pancake has 65 cal/ 4g fat/ 4g carbs/ 1g fiber/ 3g protein

[orlando2002]

IS THIS RECIPE MEDI FRIENDLY???

Key Lime Pie
1 small can Evaporated milk - Fat free
2 Spoons high Protein Shake - Vanilla flavor
1 envelope non-flavored gelatin
1/2 cup of water
3 tablespoons of Lime juice
3/4 cup of Splenda
3/4 tablespoon Lime zest

Place the Evaporated Milk can inside the freezer for 30 minutes. Mix the non-flavored gelatin with the water and the lime juice, cook for 1 minute. Add the splenda and keep cooking on medium heat. Stir until the gelatin is disolved. Then, add the lime zest.

Remove from heat, put in the blender and add high protein shake. Blend until the protein pwder is dissolved.

Pour the evaporated milk on a bowl and stir in a high speed until it is like foam. Add the mix with the protein shake, lime, etc and stir for 3 minutes.

Pour the mix in a round, shallow bowl and put it in the fridge for 3 hours.

Make 6 servings

50 calories/ 6 gr proteins/ 3 gr carbs

[shelfie]

I have found great recipes on here! I just finished my first month and am down 20 lbs!! However, I'm a vegetarian, so if anyone has any recipes or is in the same boat as me, let me know! Thanks!

[McBoo]

Originally Posted by shelfie

I have found great recipes on here! I just finished my first month and am down 20 lbs!! However, I'm a vegetarian, so if anyone has any recipes or is in the same boat as me, let me know! Thanks!

Shelfie,

Are you a lacto/ovo or vegan? Let us know I am sure someone will have something if we know what type of vegetarian you are.

McBoo

[Desert-Rose7]

I will take a look for vegetarian type recipes. At the moment, I would like to share a good recipe for Salmon that I found on Dr. Weil's website (also in one of his cookbooks).

Grilled Salmon with Mustard Sauce:

Salmon is an excellent source of heart-healthy omega-3 fatty acids. Choose wild-caught Alaskan salmon to avoid contaminants common in farm-raised fish.
Here is simple grilled salmon dressed up with a strongly flavored sauce that complements the natural oiliness of the fish. And unlike many sauces recommended for fish, this one is very low in fat.

Ingredients:
4 salmon fillets (about 6 ounces each)
1 lemon, cut in half

Salt and freshly ground black pepper to taste

SAUCE
1/2 cup Dijon mustard
1 teaspoon extra virgin olive oil
3 tablespoons chopped fresh dill, or1 tablespoon dried dill
1 handful chopped fresh basil

Instructions:
1.Rinse the fillets under cold running water and pat them dry. Squeeze the juice from 1/2 lemon over the fillets, then season them with salt and pepper.

2.Preheat grill or broiler.

3.Meanwhile, prepare the sauce: Whisk together the mustard, olive oil, and dill in a small bowl. Add the basil and the juice from the other 1/2 lemon, mixing well.

4.Grill the fish on high heat or broil until desired doneness, but do not overcook. Spoon the sauce over the fish and serve immediately.

Here is the nutritionaL breakdown:
Serves 4

Per serving:
Calories 236
Fat 8.5 g
Saturated fat 1 g (32% of calories from fat)
Protein 36 g
Carbohydrate 3 g
Cholesterol 88 mg
Fiber 1 g


(I make the servings 4 oz each, and do not use salt..)


Jo

[Desert-Rose7]

Asian Gingered Almonds

Ingredients
2 tsp Butter, unsalted
1 fl oz Seasoning, Liquid Aminos (Bragg's)
1 tsp ground ginger
1 cup slivered almonds

Instructions
1 Preheat oven to 350F.
2 Combine butter, Bragg's Liquid Aminos, and ginger in a microwave safe bowl and microwave on high for 30 seconds or until the butter is melted.
Blend well.
3 Spray a shallow baking sheet with nonstick spray and spread the almonds evenly on it. Place in oven and bake for 12 to 15 minutes, stiring occasionally, until lightly golden.
4 Pour the seasoned butter mixture over the almonds, and stir. Bake for an additional 5 minutes, then cool.
5 Store in an airtight container in a cool, dry place.

These are great by themselves or in combination with other foods.

Nutritional Information

Makes 16 servings. Here is the data per serving

Calories: 43.2

Total Carbs: 1.5g

Dietary Fiber: 0.8g

Sugars: 0.3g

Total Fat: 3.8g

Saturated Fat; 0.5g

Unsaturated Fat: 3.3g

Potassium: 12.5mg

Protein: 1.4g

Sodium: 81.7mg

[abitless]

Cauliflower Crust Pizza: All local and gluten-free

For the crust:


1 egg


1 cup cooked, mashed cauliflower


1 cup grated mozzarella


Optional: herbs or seeds. The original creator of this recipe used fennel, oregano and basil. I kept it plain and focused on the toppings.






Optional: olive oil, black pepper





Preheat the oven to 450 degrees. (Mine was at 500 and worked fine; I was sharing the oven with other pizzas.)





Cook cauliflower until it’s soft. Use whatever method you prefer: steam, boil, roast, pressure cook, whatever. Mash it up with a ricer. Mix in egg and mozzarella.





Grease a baking sheet or line with parchment paper. If using a pizza stone, cover it in aluminum foil and then put down parchment paper. Spread out your dough batter about 3/4 inch thick and eight or nine inches wide. (I doubled the batter but still baked it as two separate batches.) Let it brown, about 12-15 minutes.





Take it out and cover it with your toppings. Bake again until crust edges brown further and cheese on top melts. Serve hot.


Here are pics of it: Cauliflower Crust Pizza: All local and gluten-free


I haven't tried it yet but it looks great!!

[Jeffery's girl]

Medi Protein Shake Recipes
from the Anniston Alabama Clinic
#1 "Orange Julius"
1 cup water
1 scoop vanilla shake powder
1 packet Crystal Light Orange/Sunrise (to go size)
1 packet of splenda (optional)
Mix in a blender. May be foamy. After foam settles, stir with a spoon. Place in the freezer in a cup and freeze to desired consistency.
#2 "Orange Sherbert"
1 scoop vanilla shake powder
12 oz can diet Sunkist
1 packet of splenda
Directions (same as #1)
#3 Strawberry
1 cup water
1 scoop vanilla shake powder
1 packet Crystal light Wild Strawberry (to go size)
1 packet splenda (optional)
Directions (same as #1)
#4 Banana Chocolate
8-10 oz of water
1 scoop chocolate shake powder
1/4 tsp of banana extract
1 packet of splenda (optional)
Directions (same as #1)

[Jeffery's girl]

CRAB SPREAD
2 oz. Blue Star crab meat (Walmart seafood area ,comes in 6 oz package)
1 Tablespoon Heinz one carb ketchup
1/2 teaspoon horseradish
Mix ingredients together and serve with celery or on lettuce leaves.
Makes one serving
50 calories and 1 carb per serving

[SDC2]

Faux French Fries

Originally Posted by SDC2

I found this on the internet and tried them this afternoon. They were pretty good, especially with low carb ketsup.

8 med. turnips
1/4 c. grated Parmesan Cheese
1 tsp. onion powder
1 tsp. ground paprika

Preheat oven to 425 degrees F. Spray a large baking sheet with nonstick cooking spray. Pare and cut turnips into 2 1/2 x 1/2 inch sticks.

In gallon sized sealable plastic bag, combine cheese, onion powder and paprika (I added a little salt as well). Add turnips; seal bag, toss to coat turnips. Place turnips on well spread out on baking sheet. If you have too many on a baking sheet they will not get crispy. Bake 15-20 minutes or until turnips are tender and golden. Makes 8 servings.

Each serving provides 1V, 31 cal, 2g prot, 1g fat, 5g carbs

I love french fries and that is part of what got me into my old shape, so this recipe that I found on the net that appealed to me. I have been experimenting with it and have found something I like even better and with low carb ketsup you can almost imagine it is the real thing...

turnips
eggbeaters
old bay seasoning
salt

Preheat oven to 425 degrees F. Spray a large broiler pan with nonstick cooking spray. Pare and cut turnips into 2 1/2 x 1/2 inch sticks.

Dip the turnip sticks into eggbeaters and place on broiler sheet. Sprinkle with Old Bay and salt. Bake for 25 minutes, turning tray half way through. Enjoy with low carb ketsup.

Susie

[Desert-Rose7]

I found this one on Hungry Girl. Quick breakfast that is Medi-compliant!

Egg Beaters Original + The Laughing Cow Light Original Swiss Spreadable Cheese Wedge

PER SERVING (1/2 cup Egg Beaters and 1 cheese wedge): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein

It's TOO easy. Spray a microwave-safe mug lightly with nonstick spray, and pour in the Egg Beaters. Next, break your cheese wedge into pieces and add them to the mug. Cover the mug and microwave for about a minute. Stir your cheesy egg mixture gently, and return it to the microwave for another 30 - 45 seconds, or until your scramble is just set. Mmmmmm!

This one's so low in calories, you can add a couple of apple wedges on the side - my favorite apple is Jonagold or Ambrosia!


Jo

[Ash347]

since i am on my second week, these recipes look delicious!
I am going to make the turnip fries tommorow... how many sticks are a serving? Do i peel the skin off also? AND another food question( i have alot of these) I bought shirataki noodles at whole foods, are those the same as miracle noodles? and number 3, i cant find low carb tomato sauce.. do they carry it anywhere in orlando?
Thanks again!
Ashley

[crobyninc]

Hi Ashley

1. You need to peel the turnips
2. Not the same as miracle noodles, but similar, I use them and my family loves them. Just rinse, microwave in water for 2 minutes, drain again and then use in whatever you are making.
3. At Publix where there is Greenwise sections there are all kinds of sugar free offerings, but if not a Publix with Greenwise, then Ragu makes a light sause and it is only 35 calories for a 1/2 cup.

Good luck with your cooking!