Maintenance Sample Meal Plans
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1 Maintenance Sample Meal Plans In Maintenance, some people prefer to work with general guidelines for success while others prefer more structure and a specific meal pattern to follow. In this document, we will provide you with each so you can find what works best for your style. After you find your specific, you can use the following charts to select foods that meet your individual calorie needs. Meal Plan Page Number, below, , , , , , , , , Meal Plan Page Number 2, , , , , , , , , Healthy Fuelings...20,200 2 Medifast Meals/Healthy Fuelings serving 3 servings Fruit serving 2 4-oz Protein servings 2 Dairy servings serving serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk serving Protein serving 4 oz sliced chicken Dairy serving cup sugar-free yogurt cup lettuce Protein serving 4 oz baked trout filet serving CO-DOC03_MealPlans
2 ,300 3 Medifast Meals/Healthy Fuelings serving 3 servings Fruit serving 2 4-oz Protein servings 2 Dairy servings serving serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk serving Protein serving 4 oz sliced chicken Dairy serving cup sugar-free yogurt cup lettuce Protein serving 4 oz baked trout filet serving Maintenance Meal Plans 2
3 ,400 3 Medifast Meals/Healthy Fuelings serving 3 servings 2 Fruit servings 2 4-oz Protein servings 2 Dairy servings serving serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk serving Protein serving 4 oz sliced chicken Dairy serving cup sugar-free yogurt cup lettuce Fruit serving medium apple Protein serving 4 oz baked trout filet serving Maintenance Meal Plans 3
4 ,500 3 Medifast Meals/Healthy Fuelings 2 servings 3 servings 2 Fruit servings 2 4-oz Protein servings 2 Dairy servings 2 servings serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk serving slice whole-wheat bread serving Protein serving 4 oz sliced chicken Dairy serving cup sugar-free yogurt cup lettuce Fruit serving medium apple Protein serving 4 oz baked trout filet Maintenance Meal Plans 4
5 ,600 3 Medifast Meals/Healthy Fuelings 2 servings 3 servings 2 Fruit servings 2 4-oz Protein servings 3 Dairy servings 2 servings serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk serving slice whole-wheat bread serving Protein serving 4 oz sliced chicken Dairy serving cup sugar-free yogurt cup lettuce Fruit serving medium apple Protein serving 4 oz baked trout filet Dairy serving cup skim or low-fat milk Maintenance Meal Plans 5
6 ,700 3 Medifast Meals/Healthy Fuelings 2 servings 3 servings 2 Fruit servings 2 4- to 6-oz Protein 3 Dairy servings servings 2 servings serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt cup lettuce Fruit serving medium apple Protein serving 4 oz baked trout filet Dairy serving cup skim or low-fat milk Maintenance Meal Plans 6
7 ,800 3 Medifast Meals/Healthy Fuelings 2 servings 3 servings 2 Fruit servings 2 6-oz Protein servings 3 Dairy servings 3 servings serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt cup lettuce Fruit serving medium apple Protein serving 6 oz baked trout filet Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 7
8 ,900 3 Medifast Meals/Healthy Fuelings 2 servings 3 servings 3 Fruit servings 2 6-oz Protein servings 3 Dairy servings 3 servings serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk Fruit serving serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt cup lettuce Fruit serving medium apple Protein serving 6 oz baked trout filet Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 8
9 2,000 3 Medifast Meals/Healthy Fuelings 2 servings 4 servings 3 Fruit servings 2 6-oz Protein servings 3 Dairy servings 4 servings serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk Fruit serving serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt serving tsp mayonnaise cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 9
10 2,00 3 Medifast Meals/Healthy Fuelings 3 servings 4 servings 3 Fruit servings 2 6-oz Protein servings 3 Dairy servings 4 servings serving cup ready-to-eat unsweetened cereal Fruit serving 2 cup cubed cantaloupe Dairy serving cup skim or low-fat milk Fruit serving serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt serving tsp mayonnaise cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet serving small dinner roll Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 0
11 2,200 3 Medifast Meals/Healthy Fuelings 3 servings 4 servings 4 Fruit servings 2 6-oz Protein servings 3 Dairy servings 5 servings serving cup ready-to-eat unsweetened cereal Fruit cup cubed cantaloupe Dairy serving cup skim or low-fat milk Fruit serving serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet serving small dinner roll Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans
12 2,300 3 Medifast Meals/Healthy Fuelings 4 servings 4 servings 4 Fruit servings 2 6-oz Protein servings 3 Dairy servings 5 servings serving cup ready-to-eat unsweetened cereal Fruit cup cubed cantaloupe Dairy serving cup skim or low-fat milk Fruit serving serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet small dinner roll 2 cup brown rice Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 2
13 2,400 4 Medifast Meals/Healthy Fuelings 4 servings 4 servings 4 Fruit servings 2 6-oz Protein servings 3 Dairy servings 5 servings serving cup ready-to-eat unsweetened cereal Fruit cup cubed cantaloupe Dairy serving cup skim or low-fat milk Fruit serving serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise 2 Medifast Meals or 2 Healthy Fuelings cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet small dinner roll 2 cup brown rice Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 3
14 2,500 4 Medifast Meals/Healthy Fuelings 5 servings 4 servings 4 Fruit servings 2 6-oz Protein servings 4 Dairy servings 5 servings serving cup ready-to-eat unsweetened cereal Fruit cup cubed cantaloupe Dairy cup skim or low-fat milk cup sugar-free yogurt Fruit serving serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise 2 Medifast Meals or 2 Healthy Fuelings cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet small dinner roll cup brown rice Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 4
15 2,600 4 Medifast Meals/Healthy Fuelings 5 servings 4 servings 4 Fruit servings 2 7-oz (or total of 4 oz) 4 Dairy servings Protein servings 5 servings serving cup ready-to-eat unsweetened cereal Fruit cup cubed cantaloupe Dairy cup skim or low-fat milk cup sugar-free yogurt Protein 2 oz 4 scrambled egg whites Fruit serving serving slice whole-wheat bread serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise 2 Medifast Meals or 2 Healthy Fuelings cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet small dinner roll cup brown rice Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 5
16 2,700 4 Medifast Meals/Healthy Fuelings 6 servings 4 servings 4 Fruit servings 2 7-oz (or total of 4 oz) 4 Dairy servings Protein servings 5 servings serving cup ready-to-eat unsweetened cereal Fruit cup cubed cantaloupe Dairy cup skim or low-fat milk cup sugar-free yogurt Protein 2 oz 4 scrambled egg whites Fruit serving slice whole-wheat bread 2 cup whole-wheat pasta serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise 2 Medifast Meals or 2 Healthy Fuelings cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet small dinner roll cup brown rice Dairy serving cup skim or low-fat milk tsp trans fat-free margarine Maintenance Meal Plans 6
17 2,800 5 Medifast Meals/Healthy Fuelings 7 servings 4 servings 4 Fruit servings 2 7-oz (or total of 4 oz) 4 Dairy servings Protein servings 5 servings serving cup ready-to-eat unsweetened cereal Fruit cup cubed cantaloupe Dairy cup skim or low-fat milk cup sugar-free yogurt Protein 2 oz 4 scrambled egg whites Fruit serving slice whole-wheat bread cup whole-wheat pasta serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise 2 Medifast Meals or 2 Healthy Fuelings cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet small dinner roll cup brown rice Dairy serving cup skim or low-fat milk tsp trans fat-free margarine 2 Medifast Meals or 2 Healthy Fuelings Maintenance Meal Plans 7
18 2,900 5 Medifast Meals/Healthy Fuelings 8 servings 4 servings 4 Fruit servings 2 7-oz (or total of 4 oz) 4 Dairy servings Protein servings 6 servings cup ready-to-eat unsweetened cereal slice toast Fruit cup cubed cantaloupe Dairy cup skim or low-fat milk cup sugar-free yogurt Protein 2 oz 4 scrambled egg whites serving tsp trans-fat-free margarine Fruit serving slice whole-wheat bread cup whole-wheat pasta serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise 2 Medifast Meals or 2 Healthy Fuelings cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet small dinner roll cup brown rice Dairy serving cup skim or low-fat milk tsp trans fat-free margarine 2 Medifast Meals or 2 Healthy Fuelings Maintenance Meal Plans 8
19 3,000 5 Medifast Meals/Healthy Fuelings 9 servings 4 servings 4 Fruit servings 2 7-oz (or total of 4 oz) 4 Dairy servings Protein servings 6 servings 2 cups ready-to-eat unsweetened cereal slice toast Fruit cup cubed cantaloupe Dairy cup skim or low-fat milk cup sugar-free yogurt Protein 2 oz 4 scrambled egg whites serving tsp trans-fat-free margarine Fruit serving slice whole-wheat bread cup whole-wheat pasta serving Protein serving 6 oz sliced chicken Dairy serving cup sugar-free yogurt 2 tsp mayonnaise 2 Medifast Meals or 2 Healthy Fuelings cup lettuce 2 cup beets Fruit serving medium apple Protein serving 6 oz baked trout filet small dinner roll cup brown rice Dairy serving cup skim or low-fat milk tsp trans fat-free margarine 2 Medifast Meals or 2 Healthy Fuelings Maintenance Meal Plans 9
20 Healthy Fuelings Here are examples of Healthy Fuelings, which you can enjoy interchangeably (any Healthy Fueling can be used instead of another Healthy Fueling). The list includes both Medifast Meals and healthy traditional food options. Note: Calories range from 90 to 0 per Healthy Fueling. Food group Healthy Fueling Any Medifast Meal Medifast Meal Fruit cup fresh cherries medium apple medium pear ¼ cup seedless, raisins -½ cups fresh raspberries medium banana cup sliced mango cup seedless grapes ¼ cup dried cranberries ¼ cup dried unsweetened peaches cup unsweetened applesauce 5 pitted dates 2 cups diced watermelon ¼ cup dried apricots 3 plums medium pink grapefruit cup sliced kiwi -½ cup blackberries 2 cups baby carrots cup fresh broccoli, cup fresh cauliflower with 2 Tbsp low-fat ranch dressing 2 cups raw spinach, ¾ cup sliced cucumber, ½ cup cherry tomatoes, ½ cup chopped carrots, and 2 Tbsp balsamic vinegar Dairy 8 oz prepared Yoplait Frozen Smoothie 6 oz Chobani nonfat plain greek yogurt or 4 oz nonfat flavored yogurt ½ cup low-fat vanilla yogurt cup % milk cup Silk soymilk Maintenance Meal Plans 20
21 Food group Healthy Fueling 5 slices Melba toast cup Cheerios, dry 3 cups plain air-popped popcorn (measured after popping) ½ cup plain shredded-wheat cereal, dry ½ cup cooked brown, long-grain rice 2 3 cup cream of wheat prepared with water slice whole-wheat toast with 2 tsp of strawberry preserves 2 Tbsp sesame seeds 3 Brazil nuts 26 pistachios ¾ oz trail mix Nuts & Seeds Protein ¾ cup raw edamame -½ oz low-fat mozzarella cheese Deviled egg: Cut hard-boiled egg in half, mix the yolk with Tbsp hummus, and fill the egg white with the yolk mixture Combinations Fruit & dairy medium peach with ¼ cup nonfat plain yogurt ½ cup blueberries with ¼ cup low-fat vanilla yogurt cup diced honeydew melon with ¼ cup nonfat plain yogurt cup pineapple chunks with 2 Tbsp whipped topping cup fresh halved strawberries, ½ cup blueberries, and 2 Tbsp light whipped topping Fruit & protein ½ cup low-fat cottage cheese with 5 medium strawberries small apple with tsp natural peanut butter cup cubed cantaloupe with ¼ cup % low-fat cottage cheese ½ cup cottage cheese and 4 large olives Fruit & vegetable ¼ cup pureed avocado, Tbsp chopped tomatoes, tsp lime juice Maintenance Meal Plans 2
22 Food group Combinations Healthy Fueling & protein medium tomato, sliced, sprinkled with oz low-fat mozzarella cheese ½ cup low-fat cottage cheese with ½ medium tomato, sliced 5 4-inch celery sticks with Tbsp natural peanut butter cup raw portabella mushrooms with oz low-fat grated mozzarella cheese cup sliced eggplant with oz low-fat mozzarella cheese melted on top ¾ oz tuna mixed with tsp hummus and spread on endive leaf cup chopped broccoli with a cubic-inch square of cheddar cheese melted on top 8 cherry tomatoes with cubic inch of cheddar cheese ½ cup sliced red bell pepper with 3 Tbsp hummus 6 fresh basil leaves, medium tomato, sliced, and 3 Tbsp hummus 2 Tbsp hummus, 2 Tbsp avocado, and 3 large celery stalks & vegetable ½ cup cooked couscous with 2 medium celery stalks & fruit ½ cup dry bran cereal with ½ cup fresh blueberries & dairy Tbsp low-fat granola with ½ cup nonfat plain yogurt & protein slice whole-grain bread with oz fat-free turkey breast whole-wheat pita (4-inch diameter) with Tbsp hummus spread on top plain rice cake with 2 tsp natural peanut butter spread on top oz cooked salmon with 3 Ritz crackers ½ cup cooked whole-wheat spaghetti with Tbsp grated parmesan cheese whole graham cracker rectangle with tsp natural peanut butter spread on top ½ whole-wheat English muffin, slice of a medium tomato, and 2 Tbsp shredded, fat-free mozzarella cheese wedge Laughing Cow Swiss cheese spread on mini bagel (4-inch diameter) Nuts/seeds & vegetable 0 almonds and 3 large celery stalks Protein & dairy large egg scrambled with Tbsp skim milk and Tbsp shredded cheddar cheese Maintenance Meal Plans 22
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