MINT CHOCOLATE CHIP COOKIES PUMPKIN PIE CUSTARD. ingredients: directions: ingredients: directions:

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1 Winter Recipe Guide

2 MINT CHOCOLATE CHIP COOKIES 3 Medifast Meals 2 Packets of Medifast Brownie (2 Meals) 1 Chocolate Mint Crunch Bar (1 Meal) 4 Tbsp. Water Microwave crunch bar for 10 seconds to soften it up. Mix the Brownie mix with 4 Tbsp. of water. Spray a microwave safe plate with Pam. Drop 2 Tbsp. dough on plate. Cut bar into 3 long pieces and cut each 3rd into smaller pieces. Press 1/3 of bar into each cookie. Microwave for 2 ½ minutes. Let cool. PUMPKIN PIE CUSTARD 1 Meal and 2 ½ Condiments 1 package of MF Vanilla pudding (1 Meal) 1 egg white 1/2 tsp vanilla extract (1/2 Condiment) 1/2 tsp pumpkin pie spice (1 Condiment) 1 packet Splenda (1 Condiment) 1/2 cup water Microwave crunch bar for 10 seconds to soften it up. Mix the Brownie mix with 4 Tbsp. of water. Spray a microwave safe plate with Pam. Drop 2 Tbsp. dough on plate. Cut bar into 3 long pieces and cut each 3rd into smaller pieces. Press 1/3 of bar into each cookie. Microwave for 2 ½ minutes. Let cool.

3 CHOCOLATE CHIP COFFEE CAKE MUFFINS 1 packet MF Cappuccino (1 Meal) 1 packet MF Chocolate Chip Pancakes (1 Meal) 1 packet of Splenda (1 Condiment) 1 tbsp Egg Beaters (Lean) 1/4 tsp baking powder (1/2 Condiment) 1/4 cup Water cream cheese frosting: 2 tbsp light cream cheese - Optional (2 Condiments) 1/2 packet Splenda - Optional (1/2 Condiment) 2 Meals and 2 Condiments per Meal Mix ingredients together. Pour into a 4 inch round or square plastic microwavable dish that has been sprayed with Pam. Microwave on high for 1 min. 45 sec - 2 min, checking for consistency. Eat immediately. I made them into eight mini muffins and baked them for 15 minutes at 350 degrees.

4 1 Medifast meal, 3 Condiments APPLE CINNAMON OATMEAL COOKIES 1 packet Medifast Apple Cinnamon Oatmeal 1/4 tsp cinnamon (you can add/change as you wish) 1-3 packets Splenda sweetener (your preference) 1/3 cup water 1/4 tsp baking powder (1/4 Condiment) 1/2 tsp vanilla extract (1/2 Condiment) Preheat oven to 350. Mix all the dry ingredients together. Add water and vanilla extract. Stir until moist. Set aside for 5-10 minutes to allow ingredients to achieve appropriate consistency. Place spoonfuls onto greased cookie sheet and bake for minutes or until cookies have browned. Cookies tend to be soft. You may need to bake them longer, depending upon your personal preference.

5 MEDIFAST PUMPKIN BREAD 1 packet of Peach or Maple Brown Sugar Oatmeal (1 Meal) 1/4 tsp baking powder (1/2 Condiment) 1 Tbsp. Pumpkin puree (1 Condiment) 1/2 tsp pumpkin pie spice (1 Condiment) Enough water to make a thick batter 1 Medifast Meal and 2 ½ condiments Mix and drop on Pam-sprayed cookie sheet. With wet fingers, spread into the shape of a slice of bread. Bake at 350 degrees for 12 minutes. MEDIFAST GREEN BEAN CASSEROLE 4 servings: Each serving is 3 greens, 3 condiments, 1/4 Medifast Meal 6 cups frozen cut green beans (12 greens) 1/2 cup onion, chopped (8 condiments) 4 tablespoons grated parmesan cheese (4 condiments) 1 packet Medifast Tomato Basil bisque (1 Medifast meal) 6 oz. water Microwave crunch bar for 10 seconds to soften it up. Mix the Brownie mix with 4 Tbsp. of water. Spray a microwave safe plate with Pam. Drop 2 Tbsp. dough on plate. Cut bar into 3 long pieces and cut each 3rd into smaller pieces. Press 1/3 of bar into each cookie. Microwave for 2 ½ minutes. Let cool.

6 SPAGHETTI SQUASH LASAGNA CASSEROLE 1 spaghetti squash about 4 cups (8 Greens) 8 oz part skim ricotta (1 Lean) 8 oz reduced fat mozzarella cheese, divided (2 Leans) 2 tbsp egg beaters (1/4 lean) 2 tbsp grated parmesan cheese (2 Condiments) 2 cups diced tomatoes, 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) 5 oz ground turkey 93% lean (1 Lean) 4 servings with 1 Lean, 3 Greens, 1/2 Healthy Fat, and less than 1 Condiment per serving Preheat oven to 400 degrees. Prick squash with fork and bake in for an hour or until soft. Once cool, cut in half and scoop out the seeds and discard. Use a fork 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. Sauté the squash until it begins to brown. Add garlic powder, salt and pepper, if desired. Mix ricotta cheese, parmesan, egg beaters and 1 cup of mozzarella cheese. 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 add 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.

7 CHOCOLATE PEPPERMINT SHAKE 1 packet Medifast Dutch Chocolate Shake (1 Meal) 1 cup water 1/2 cup ice, crushed 1-2 Tbsp sugar-free Peppermint Syrup (1 Condiment) 1 Medifast meal and 1 Condiment Place ingredients in blender. Blend until smooth. PUMPKIN PIE FRAPP 1 Packet Medifast Vanilla Shake (1 Meal) 2 Tbsp. Sugar-free Pumpkin Pie Syrup (1 Condiment) 1.5 Cups Cold Coffee 5 Ice Cubes Blend all ingredients in blender. Add more ice if necessary to reach desired consistency. Optional: Top with cinnamon. 1 Medifast meal and 1 condiment

8 ICE CREAM BLIZZARD SHAKE 1 packet of Medifast Vanilla shake (1Meal) 1 tbsp butter nut extract (1 Condiment) 1 tbsp amaretto extract or sf syrup (1 Condiment) 1/2 cup ice 1/2-3/4 cup water (depending on how thick you like it) 1 packet Medifast chocolate chip cookie/or brownie mix (1Meal) 1-2 Medifast meals 2 condiments Mix the cookie dough or brownie mix in provided container with only enough water to form into a dough. Roll into small balls (usually 6 total) and freeze (3 servings) ***no need to bake in microwave first! *** Mix all other ingredients together to make shake, add 2 frozen balls of chocolate chip cookie dough/brownies into the blender after all other ingredients are blended. Pulse the blender 4 or 5 times enough to get the balls into pieces you can sip through a straw.

9 BROCCOLI AND CAULIFLOWER CHEDDAR SOUP 1/8 lean, 3 greens, 1 healthy fat, 1 3/4 condiments 3 cups mixed frozen broccoli and cauliflower (6 greens) 2 cups low sodium chicken broth or vegetable broth (2 condiments) 4 wedges Laughing Cow light French onion cheese (2 healthy fats) 1/8 teaspoon cayenne pepper (1/4 condiment) 2 tablespoons chopped chives (1/7 condiment) 1 teaspoon garlic powder (1 condiment) 4 tablespoons 2% Reduced fat cheddar cheese (4 oz protein, ¼ lean) Cook veggies in the broth about 2 minutes or until tender. Add ½ of veggies and the cheese to a blender and blend until smooth. Be careful, contents will be hot! Place a dish towel over the top and hold down! Place other half in and do the same. Return to pan and add the pepper, 1 ½ tablespoons chives, garlic and salt if needed. Heat through. Serve with reduced fat cheddar cheese and the leftover chives. You can use green onions if you wish.

10 PUMPKIN SPICE LATTE 1 Packet Medifast Vanilla Shake (1 Meal) 1 Packet Calorie Burn Cappuccino (1 Meal) 16 to 20 oz water 1 Tbsp. Pumpkin Puree (1 Condiment) 1/2 tsp. Pumpkin Pie Spice (1 Condiment) Makes 2 Servings: 1 Medifast meal and 1 Condiment per serving. Mix all ingredients together and microwave approximately 1 min. 30 sec. until desired temperature is reached. Stir well. OATMEAL CHOCOLATE CHIP COOKIE 1 Packet Maple Brown Sugar Oatmeal (1 Meal) 1 Packet Chocolate Chip Soft Bake (1 Meal) 4 to 6 oz water 1/4 tsp. Baking Powder (1/4 Condiment) Makes 2 Servings: 1 Medifast Meal per serving Combine all ingredients adding water until cookie dough consistency is reached. Drop by tablespoonful on greased baking sheet or separate into mini muffin liners. Bake at 350 degrees for approx. 7 minutes.

11 NO BEAN TURKEY CHILI 18 oz 98% lean ground turkey (2 Leans) 2 Cups Canned Diced Tomatoes (4 Greens) 1 Cup Diced Green Bell Pepper (2 Greens) 1/2 tsp Salt (2 Condiments) 1/2 tsp Onion Powder (1 Condiment) 1 tsp Chili Powder (2 Condiments) 1 tsp Tomato Paste (1 Condiment) 2 Tbsp Light Sour Cream (1 Healthy Fat) Makes 2 Servings: 1 Lean (Leanest), 3 Greens, 3 Condiments, ½ Healthy Fat per serving Sautee bell pepper and ground turkey until browned. Add tomatoes, and tomato paste, stir well. Add all spices and simmer on low for one hour. Garnish with sour cream..

12 ROASTED BROCCOLI AND CAULIFLOWER 1 and 1/2 Cups Broccoli florets (3 Greens) 1 and 1/2 Cups Cauliflower florets (3 Greens) 1 Clove of garlic (1 Condiment) 2 tsp Olive Oil (2 Healthy Fats) 1/2 tsp of Salt (1 Condiment) Makes 2 Servings of 3 Greens, 1 Condiment, 1 Healthy Fat per serving Preheat the oven to 375 degrees F. Place cauliflower and broccoli into a 9 by 13 inch baking dish, toss with the olive oil, and sprinkle with salt. Cover the dish and bake for 30 minutes until vegetables are tender and nicely browned, stirring occasionally. CHEESY CAULIFLOWER MASH 1 and 1/2 Cups Cauliflower (3 Greens) 3 Tbsp Reduced fat parmesan (1 Condiment) 1 Tbsp Sour Cream (1Healthy Fat 3 Greens, 1 Condiment, 1 Healthy Fat Steam cauliflower well, add parmesan and sour cream, mix ingredients and puree all together until desired consistency.

13 Did you know the classic holiday meal is loaded with about 2,480 calories in ONE sitting? Source: Don t skip your 5 Medifast meals on a holiday. Choose a sensible Lean & Green dinner to enjoy with your family. Source:

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