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Tips & Tricks to Hack Your Lean & Green

Author: Medifast California

March 14, 2017

Tips & Tricks to Hack Your Lean & Green

Author: Medifast California

March 14, 2017

 

Losing weight is a lifestyle change. In order to hack your way to healthier meals use these tips to create delicious and healthy Lean and Green meals.

  • Microwave vegetables when you’re in a hurry. You don’t even need a steamer bag
  • Try to buy meats that are already the correct weight so you don’t have to measure
  • When you first get a new stick of butter, put it in a dish then draw grid lines on it, visually dividing it into single servings. With a normal stick of butter, first draw 2 lines down the middle long ways, dividing the length of the butter into 3. Then draw 7 lines across the middle short ways, dividing the width of the butter into 8. Now you should have 24 squares, which is 1 tsp of butter (1 Healthy Fat)
  • Find things you can broil. Fish is a great example – line a cookie sheet with oil & spray with non-stick spray. Throw your protein and veggies on top with lemon juice & seasoning(s) of choice and broil for 15-20 minutes. You can also bake your fish, cook for about 20-30 minutes on 350. You can even eat your entire meal right off the foil, if you don’t feel like doing dishes J (see below for some easy, broiling options for your lean and green)

Lean and Green Lunch

  • “Fast Ceasar”: bagged lettuce, 2 TBSP Newman’s Own Lite Caesar, *1 whole package Foster Farms Grilled Chicken Breast Strips
  • “Tzatziki Shrimp Salad”: 7 oz. cooked shrimp, bag of lettuce, 2 TBSP “Safeway Select Cucumber Tzatziki dressing

Lean & Green Lunch Tips

  • You can go to the butcher at the seafood counter and ask for exactly the amount you need, just make sure it’s the cooked amount of weight
  • A lot of bagged lettuce put exactly 6 cups in one bag, so you can easily just split this in half to get your 3 servings of vegetables

Broiling options for Your Lean and Green

  • 7 oz. raw salmon + 2 tsp lemon juice + 2 tbsp capers + 1.5 C green beans
  • 9 oz. raw chopped chicken + 1.5 C cauliflower + 2 TBSP Frank’s Red Hot Sauce + 1 tsp olive oil
  • 7 oz. raw chopped sirloin + 1.5 C broccoli + 1 TBSP “Trader Joe’s Sesame Soy Ginger Vinaigrette”
Medifast Approved Brands
Foster Farms 6 oz. pre-grilled, pre-sliced chicken breast (many flavors)
Trader Joes “Just Chicken” 16 oz. package

On the Go Lean and Green

Light & Lean

  • 2 hard-boiled eggs & 4 hard-boiled egg whites (leaner)
  • 1 cup Organic Spring Mix & Herb pre-packaged lettuce (available at Safeway)
  • 1 cup mixture of chopped scallion, bell pepper, tomato, & cucumber
  • 2 Tablespoons Newman’s Own® Lighten Up: Balsamic Vinaigrette (1 HF)

Hard-Boil eggs and chop veggies in advance. Pack in take-out containers and grab when you’re in a hurry!

 

Power Breakfast

  • 2 cups Egg Beaters (leanest)
  • 1 cup Organic Spring Mix & Herb pre-packaged lettuce (available at Safeway)
  • 1 cup mixture of chopped scallion, bell pepper, tomato
  • 1 Teaspoon Olive Oil (1 HF)
  • 2 Tablespoons Half and Half (1 HF)

Combine and mix egg beaters and half and half in a bowl.  Meanwhile sauté chopped veggies in olive oil.  Add egg mixture and scramble. Add Spring Mix at the end.

 

Bake for the Take

  • 1 ½ cups Egg Beaters (3/4 leanest)
  • 1/3 cup low-fat shredded mozzarella cheese (1/4 leaner)
  • 1 cup mixture of chopped scallion, bell pepper, tomato
  • 1 cup Organic Spring Mix & Herb pre-packaged lettuce (available at Safeway)
  • 5 chopped black olives (1/2 HF)
  • 1 Teaspoon Olive Oil (1 HF)

Preheat oven to 375° F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, and then spray liner with nonstick spray.

 

Sauté chopped vegetables. Add Spring Mix at the end of sauté to cook out excess liquid.

 

In the bottom of the muffin cups, layer vegetables and cheese. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins are slightly brown and have risen.

Muffins will keep more than a week in the refrigerator. Egg muffins can be frozen and reheated, but I like them best when they are just refrigerated. For best results, thaw in refrigerator before reheating. Microwave on high about 1-2 minutes to reheat.

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