DIY Medifast!

DIY Medifast!

Be sure to follow the list of rules to achieve the best results!

Day 1

 400 cal Breakfast:

1 ½ cup plain Cheerios                        150

1 cup blue berries                                  80

1 cup original almond milk.                   60                    Total:  400

1 medium scrabbled egg                      60

(Made to your liking)

¼ cup sliced mushrooms                     15

2 tbsp salsa Newman’s own mild       10

Your choice of cheese up to   25 Calories!

100 cal Fuel:

3 ounces Carrot sticks                           35

1 oz cucumber                                       3                Total: 105

2 ½ tablespoons bolt house yogurt        67

Ranch salad dressing

100 cal fuel:

1 1/2 teaspoons all natural peanut butter    48          Total: 108

½ whole wheat English muffin                60

100 cal Fuel: 

14 whole plain Almonds                         100           Total: 100

 400 cal Dinner:

1 oz organic baby spring salad mix             6

½ cup Tomatoes                                       11

¼ cup Green peppers                                 6           Total: 406

1/4 cup Mushrooms                                   15

2 tablespoons sliced Olives                      25

Chicken                                                    276

2 ½ tablespoons bolt house yogurt

ranch dressing                                           67

100 cal Fuel:            

Wasa cracker                                              35

2 1/2 tablespoons fat-free cream cheese    45        Total: 80

 Day total:  1199

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Day 2

 400 cal breakfast:

1 ½ cup plain Cheerios                   150

1 cup blue berries                          80                                  Total: 410

1 cup almond milk                        60

2 medium scrambled eggs             120

  100 cal fuel

Half red delicious apple                   58

Dipped in 1 1/2 teaspoons all

natural peanut butter.                        48                              Total: 106

100 cal fuel:

5 oz baby carrots                             57                              Total: 107

1, 50 calorie string cheese                50

100 cal fuel

9 wheat thins                                       72                            Total: 102

2 tablespoons fat-free cream cheese    30

400 cal Dinner:

1 oz organic baby spring salad mix           6

¼ cup mushrooms                                  15

½ cup chopped tomatoes                        11

Your choice of salad dressing up to 54 calories                 Total: 400

2 tablespoons Parmesan cheese          20

4 oz all natural chicken                   184

½ cup rinsed and drained kidney beans 110

100 cal Fuel:

1 ½ cup black berries                              105                        Total: 105

 

Day Total:  1230

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Day 3

400 cal breakfast

                     Breakfast Omelet! 

½ teaspoon olive oil                                   20

(in the bottom of a medium pan for cooking omelet)

3 medium eggs                                        180

¼ cup shredded mozzarella                        80

½ cup tomatoes                                          11                Total: 391

1 tablespoon guacamole                             50

4 tablespoons Newman’s Own Salsa           20

1 tablespoon Sour Cream                            30

100 cal fuel:

14 whole plain Almonds            100                               Total:  100

100 cal Fuel:

1 1/2 teaspoons all natural peanut butter        48

½ whole wheat English muffin                     60                Total: 108

100 cal fuel:

5 oz baby carrots                                   57

1, 50-calorie string cheese                            50                   Total: 107

400 cal dinner:

                      Parmesan crusted chicken asparagus

                        (See recipe on diymydiet.com)

1 medium egg                                                60017

4 tablespoon Parmesan cheese                      40                     Total: 426

6 oz large chicken breast.                                  276

4 oz asparagus

(steamed with Lemon pepper)                        24

½ cup strawberries or any low GI

fruit equaling 26 calories.                              26

100 cal fuel

Wasa cracker                                             35                         Total: 65

2 tablespoons fat-free cream cheese            30

Day Total: 1194

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Day 4

400 cal breakfast:

Cheese omelet!

4 medium-sized eggs  (mixed into an omelet)     240009

½ cup mozzarella cheese                                    160

2 tablespoon Newman’s own salsa.                    10

Total: 410  

100 cal Fuel:

1 ½ cups raspberries                                         96              Total: 96

100 cal fuel:

Cheese up to   100 calories                              100               Total: 100

100 cal fuel:

4 oz Carrot sticks                                               46

3 oz cucumber                                                     9

2 tablespoons bolt house                                    45                Total: 100

Ranch salad dressing

400 cal Dinner:

House salad!

2 oz Organic spring salad mix                             12

3 oz baked all natural chicken                              94

¼ kidney beans (or bean of your choice)             54

1 medium hard-boiled egg                                    60

¼ cup sliced mushrooms                                       3

½ cup sliced tomatoes                                          16

¼ cup diced cucumber                                           4

¼ cup shredded mozzarella cheese                       80

Your choice low-fat salad dressing

up to 77 calories. Or add more veggies!               77            Total: 400

 100 fuel break:

 ¼ cup raspberries                                              16

(Mash with a fork, and mix into yogurt)

Stony field Organic Greek plain yogurt.                80

(Beware not to go away from this brand,

others have horrible ingredients, to

much sugar, or to many calories.)                                    Total: 96

                          

Day total: 1202

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Day 5

400 cal breakfast:

2 medium size eggs scrambled                                 120

(cooked anyway you like)

1 medium-sized peach                                              38

½ cup blueberries                                                      41

1 cup sliced strawberries                                            53

½ whole wheat English muffin                                 60

1 tablespoon all natural peanut butter                       95        Total: 407

100 cal fuel:

5 oz carrots                                                       57

50-calorie string cheese                                   50                Total: 107

100 cal fuel:   

9 wheat thins                                               70

2 tablespoons fat-free cream cheese             30                   Total: 100

 100 cal fuel:

½ apple                                                       58

1 ½ teaspoons PB                                       48                      Total: 106

400 cal dinner:

 1 oz organic baby spring mix                       6

¼ cup mushrooms                                       15

½ cup chopped tomatoes                             11

Your choice of salad dressing up to 54 calories

2 tablespoons Parmesan cheese!                 20

4 ounces all natural chicken                        184

½ cup rinsed and drained kidney beans      110                     Total: 400

 100 cal fuel:   

1 ¼ cup raspberries                                        80                        Total: 80

 Day total: 1200

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Day 6

400 cal breakfast:

                 Large breakfast omelet with lean sausage!

3 medium eggs                                                          180

2 oz light life Gimme Lean ground sausage!              60

(Found at Smiths)

¼ cup mozzarella cheese                                            80

½ cup diced tomatoes                                                 22

2 tablespoons Newman’s own mild salsa                  10

1 tablespoon sour cream                                             30

¼ cup sliced mushrooms                                           15

(Or your choice low Gi veggies up to 18 calories)                   Total: 397

 100 cal fuel:

12 whole plain cashews          108                                                Total: 108

100 cal fuel:

¼ cup raspberries                                                       16

(Mash with a fork, and mix into yogurt)

Stony field Organic Greek plain yogurt.                     80

(Beware if going away from this brand.

others have horrible ingredients, to

Many sugars, or to many calories.                                       Total: 96

100 cal fuel:

2 tablespoons Sabra Roasted Garlic Humus   70

(Most humus is going to be low Gi. Watch

ingredients for any kind of sugar, sucrose

or aspartame)

5 ounces sliced red bell pepper to dip.                         30

Total: 100

400 cal dinner:

                        Zesty Italian chicken with pasta and veggies

                       *This recipe makes 6 servings. There are 250 cal PER 2 cups. You can add

A salad or low GI fruits. Or simple have more up to 400 cals. This is

yummy try to have more chicken and veggies then pasta! Share with

the family or save for tomorrow night!

1  ½ cup whole-wheat penne pasta cooked.

1 red pepper, cut into strips.

1 zucchini cut lengthwise and crosswise then cut into thin strips

6 oz chicken, grilled or baked. (Watch adding more calories)

¼ cup Kraft lite zesty Italian dressing

2 tablespoons Kraft grated Parmesan cheese

mix all prepared in ingredients in a bowl and done!                     Total: 400

100 cal fuel: 

¼ cup small curd cottage cheese        60

1 Wasa cracker                                    35

Total:  95

Day total: 1196

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 Day 7

 400 cal breakfast

Warm 100 % Whole grain apple cinnamon oatmeal001                 

1/2 cup pure 100% whole grain rolled oats.         140

(Prepared as box suggests)

1/2 cup Almond milk                                                  30

1/2 whole apple cut into tiny bite sized pieces           58

Cinnamon to taste                                                      6

(There are 6 cals per teaspoon. Be sure to add

Them to your day total!)

2 medium egg scrambled                                         120

2 Tablespoons Newman’s own salsa     10

1 tablespoon sour cream                      30                  Total: 394     

100 cal fuel:

3 1/2 slices turkey breast                                               105        Total: 105

 100 Cal fuel:  

  ¾ cup sharp cheddar cheese                                         100         Total: 100

 100 cal fuel:  

4 tablespoons dried tart cherries                                         100

(Make sure there is no added sugar,

Try to stay away from preservatives)                                                   Total: 100

 400 Cal Dinner:

4 oz salmon, cooked with olive oil

and lemon pepper                                                       204

6 oz Asparagus steamed                                           36

1 oz whole-wheat spaghetti tossed with                 100

1 teaspoon olive oil                                                  40

2 tablespoon Parmesan cheese                              20          Total: 400

100 cal fuel:

1 medium-sized plum                                                    30

Dipped in, Stony field Organic Greek

Plain yogurt. (Beware going away from this brand.    80

Others have horrible ingredients, to

much sugar, or to many calories.)                                            Total: 110

 Day Total: 1197

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