Surviving Thanksgiving

Here are some great recipes. Some include Medifast Meals and the rest are healthy alternatives to holiday classics. Let me know if you would like to order some meals or have any questions!

Green Bean Casserole (Medifast Recipe)

  • 6 cups frozen cut green beans
  • 1/2 cup onion, chopped
  • 6 tablespoons grated parmesan cheese
  • 1 packet Medifast Cream of Chicken soup
  • 6 oz. water
  • 1 packet Medifast White Cheddar Soy Crisps

Preheat oven to 350 deg. Combine gr beans, onions & parmesan in a medium baking dish. Mix MF Cream of Chicken soup with water & add to gr bean mixture. Bake about 45 minutes. Remove from oven & stir. Crush soy crisps into small pieces & crumble on top of gr beans. Bake an additional 10-15 minutes.

Cal 140, Fat 3.5g, Chol 10mg, Carb 15g, Pro 11g (4 servings)

Medifast Mock Apple Crisp

  •  2 cups raw zucchini slices
  • 3 T lemon juice
  • 1/4 cup Splenda
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1 Medifast Brown Sugar or Apple Cinnamon Oatmeal

Preheat oven to 350 degrees. Peel zucchini & slice lengthwise. Core/seed the halves then then cut into 1/4 inch slices (or however thick you like in order to look like apple slices.) Put slices in sauce pan with 3 T lemon juice. Bring to boil & cover & cook for 5-6 minutes, until tender. Drain throughly. Place the slices back into the pan & add the Splenda, cinnamon, nutmeg & 1 tsp of the Oatmeal powder. Cook & stir for another 2-3 minutes.

Pour into small oven safe bowl

Melt 1 T trans fat free margarine & pour over remaining oatmeal. Mix. Sprinkle over the ‘apples’ & bake in the oven for about 30 minutes or until ‘apples’ are bubbling & topping is browned.

Counts as: 3 green servings of cooked zucchini (approx 1.5 cups cooked), 1-2 condiments (juice is drained so don’t know how much is retained), 1 fat, 1 medifast meal

Caulipotatoes (Healthy Alternative)

  • 1 cup raw Cauliflower (amount dependent on # of servings.. This is for ONE serving)
  • 1 tblspn fat free feta cheese
  • 1 tsp low carb half & half
  • Salt & pepper to taste

(this is easiest for a single serving to make in a Magic Bullet or Medifast Blender)

Take cauliflower & put in the blender with ¼ cup of water & add steamer lid.

Microwave until soft (about 2-4 minutes depending on your microwave)

Drain water

Add 1 tsp half & half & feta cheese (might need a splash of water)

Add the chopper blade & whip until smooth.

Serving size should be ½ cup cooked!

Relish Tray (Healthy Snack)

  • Jar of dill pickles
  • Can of whole pit-less black olives

Take jar of dill pickles & open

Take out pickle spears & put in a nice serving dish with 2 sides

Open can of olives with can opener


Dump into other half of serving dish.

**please remember to keep to allowable MF snack guidelines!**

Sage Stuffing (Medifast Meals)

  • 1 package Medifast Cream of Chicken soup ( I tried it with Cr. Of Broccoli. There isn’t a lot of difference taste-wise, just watch it in the oven because it seems to cook faster than using the Cr. Of Chicken bread!)
  • ½ tsp baking powder
  • 3-4 tbs of water
  • 1 tbs onion
  • 1 celery stalk
  • 1 tsp ground sage
  • 1 tsp I Can’t Believe It’s Not Butter spray

Make “bread

Combine MF soup, ½ tps baking powder & 3-4 tblpsn of water. Plop on a glass plate in the microwave for 2 minutes. (it is ok if it is dry… you want it to be for stuffing!) Microwave time varies!

While “bread” is cooking, dice celery and onion (or be lazy like me & buy pre-diced onion.. No crying necessary!)

In a bowl combine the rest of the ingredients. Break off the “bread” into small pieces & add to the bowl.

Stir well.

Put in a glass baking dish (I used the same one I use for my shake cakes).

Cover with tinfoil and Bake @ 350 for 20 minutes or until moist! (you CAN stuff this into a turkey if you have room for optimal flavor but will probably add more fat from turkey juice but will make a moister stuffing!)

**side note**

The first time I made this I did NOT use celery, I used 3 tblspns of raw shredded cauliflower (shredded in MB). It was moister due to the water in cauliflower when you shred it but the texture was a little different, more like stovetop stuffing! It is a personal preference!

Pumpkin Pie!

There are 2 different versions of this recipe. One, to some, tastes the MOST like real pumpkin pie but doesn’t have a crust. It’s more a “snack option.” The second is more LIKE a real pie and counts as a MEAL but is higher in carbs so don’t eat a bar too! Both recipes have been approved by Nutrition Support & the breakdowns are included.

Each recipe’s statistics are for ONE FOURTH of the pie. Therefore, if you are using the snack option (13 carbs) and wanted to LOWER your carbs then eat 1/8 of the pie instead (6.5 carbs). All of my kids love the”snack version”

Pumpkin Pie as a snack (Medifast Meal)

  • Medifast French Vanilla 55 shake 1 pkg
  • Pumpkin Pie Spice 2 tsp
  • Egg beaters .5 cup
  • Splenda 2 pckts (optional)
  • Libby’s canned pumpkin (15 oz can) 1.75

Add 12 ounces of water to vanilla shake

Mix all ingredients.

Pour into ungreased 9 inch pie pan

Bake in preheated 425 degree oven for 15 minutes.

Reduce Temperature to 350 and bake 45 more minutes or until fork inserted in middle comes out clean!

Cool on rack for 2 hours.

(this one is 88 calories and 13 carbs but could be counted as a snack or veggie… it has no crust!)

Option 1 Nutrition:

Total Calories: 307-358 (used 332.5 as average = 83 calories for ¼ of recipe)

Total Carbs: 52.6-54gm (used 53.3 as average = 13gm for ¼ recipe)

Total Protein: 27.9-30.96gm (used 29.43 as average = 7.35gm for ¼ recipe)

Total Fat: 4.1-5.78gm (used 4.94 as average = 1.23gm per ¼ recipe)

This recipe sounds yummy and could be used as a snack IF the person has the appropriate “budget” allotment in terms of calories and carbohydrates. This recipe option 1 recipe is not quite high enough in calories and/or protein to be considered a meal replacement, and possible could be used as a vegetable option as 3 servings of broccoli is equal to 81 calories, 5.58gm of protein, 16.8gm of carbohydrate and 0.96gm of fat. The vitamins and minerals from the MF shake & the pumpkin would also be adequate to be used as a “vegetable.”

Pumpkin Pie as a meal (Medifast Meal)


  • 2 packets Maple & Brown Sugar or Peach oatmeal
  • 1 tsp I Can’t Believe it’s NOT Butter spray (ICBINB)
  • ½ tsp baking powder
  • 8 tbs Water

Mix oatmeal with ICBINB spray (1 tsp) and 8 T of water.

Press into the bottom of the pan. (barely covers bottom of the pan)

Bake in oven @ 350 degrees about 15 minutes

Remove and set aside

Turn heat in over up to 425.


  • 2 vanilla shakes (or 1 vanilla shake and 1 chai tea latte)
  • 1 cup pumpkin
  • 1 tsp pumpkin pie spice
  • 1 cup water
  • ¼ c. S/F gingerbread or spice blend or vanilla davinci syrup (optional, if you don’t use, add ¼ c. water)
  • ½ c. egg beaters

In the MB mix vanilla shakes (chai and vanilla is even better) with 1 cup of water and ¼ cup of s/f davinci syrup (or extra water), pumpkin pie spice and egg beaters.

Transfer to a large mixing bowl and slowly mix in pumpkin.

Dump in already cooked shell. Bake for 15 minutes.

Reduce heat on oven to 350 and bake another 30-35 minutes or until a fork is pulled out clean.

This accounts for 1 meal and .25 cups of veggies (pumpkin).

I know that pumpkin isn’t really in the 5/1 plan, however, ¼ of this pie would still be equivalent in carbs to a bar and lower in calories.

MF Response to “meal recipe”

Option 2 Nutrition:

Total Calories: 482 (120.5 calories for ¼ recipe)

Total Carbs: 80 gm (20gm for ¼ recipe)

Total Protein: 50 gm (12.5gm for ¼ recipe)

Total Fat: 5gm (1.25gm for ¼ recipe)

Option 2 sounds yummy too and could be used as meal replacement on the 5&1 meal plan due to the higher calories and protein level, just advise clients it is closer to a bar in the carb content, therefore they may want to use this in place of a bar

I hope this helps!

**please note that these recipes and statistics are for 1/4 of the pie!**

We make decisions daily to be on plan or off plan.  Make things simple for yourself.  Decide to do it…. to be ON PLAN – starting today, starting now.


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