Friday, March 26, 2010

What I've Been Eating, and the Results

Yesterday I got my *new* shipment of Medifast food! It was so exciting, it was almost like Christmas. Silly, I know. But when you are at the end of a month and don't have a whole lot of variety left, it's exciting to get new stuff. Yes, I decided to continue Medifast for another month. It is working for me, I am still enjoying it, and have had no negative side effects. I'll reassess again at the end of April to decide whether to continue another month, again. Anyway, I am on my fourth week on Medifast and had already eaten ALL of my favorites; my options each day were growing slimmer and I was drinking more shakes (which I am not fond of). This time, I got to order things I *know* I like (plus a few new things to try and review). Orders are always customizable for anyone, but I didn't really know what would be tasty or not-so-tasty when I first started. Now I am pretty set. (And Medifast is still providing me with their foods for free).

Most days I start out with a cup of tea. Usually, it's green tea or matcha and I often add a splash of half & half. No sweetener. I am working on reducing the half & half but for now I enjoy about 1/2 T in my tea. Then, I eat a Medifast meal every 2-3 hours until dinnertime. I make dinner from a chart that tells me how much of various lean proteins and veggies I can have. It's pretty simple. Here are a few things on the chart (not *everything* listed, just to give you an idea):

Lean: choose 5 ounces (cooked weight)
Salmon, tuna, lean steak or roast, lamb, pork tenderloin, ground turkey or beef (84-94% lean). dark meat chicken or turkey, 15oz tofu, 3 eggs, 4 oz moderate-fat cheese, 2 Boca or Morningstar Farms burgers (various types are listed)

Leaner: choose 6 ounces plus 1 healthy fat serving:
trout, halibut, chicken breast, ground turkey or beef (95-97% lean), light meat turkey or chicken, 6 oz low fat cheese, 1 1/2c 2% cottage cheese, and various types of Morningstar Farms veggie burgers, sausage links, etc.

Leanest: choose 7 ounces plus 2 healthy fat servings
cod, flounder, tilapia, crab, lobster, shrimp, buffalo, ground turkey or beef (98% lean or better), 2 cups EggBeaters, 14 egg whites, and various types of Boca burgers.

For the veggie portion, I choose THREE servings of the following:
1 cup of various types of greens, lettuce, raw spinach.
1/2 cup of mushrooms, cucumbers, asparagus, cabbage, cauliflower, zucchini, broccoli, cooked greens, peppers, green beans, tomatoes, spaghetti squash, turnips, radishes.

That allows for a lot of variety. Then after dinner, before bedtime, I get to have one more Medifast meal... usually something simple like a bar or a cup of Hot Cocoa.

I don't get bored, and it is far from overwhelming. A usual day might be:
7AM: green tea
9AM: Hazelnut Mocha (hot cocoa + instant hazelnut coffee)
11AM: oatmeal muffin
1PM: taco salad (made from Medifast chili + seasonings + canned tomatoes + 2T shredded lite cheese over 1c lettuce w/Ranch, see photo below) OR chicken noodle soup OR chili OR cream of chicken soup with veggies added

3PM: Parmesan Cheese puffs OR Honey Mustard Pretzels OR a shake
6PM: dinner! I've posted many, many pictures of my dinners this month. Last night I had pot roast with mashed cauliflower and steamed broccoli (the family had the same pot roast and broccoli but with real mashed potatoes, gravy, and whole wheat bread & butter). The other day I made this dish for dinner:

Not the prettiest thing you ever saw, I am sure, but SO good. I had some lean, grass fed buffalo meat to use, and I was really wanting something like that gloppy-looking dip people make for Superbowl Sunday, with the ground beef, cheese, and salsa in it. So I cooked up the buffalo with seasonings, added diced canned Rotel tomatoes and 1T lite cream cheese along with some light shredded cheddar. I mixed it until the cheeses melted and it was so good and comforting!

Yesterday as soon as I got my new shipment, I got out the Medifast Vanilla Pudding to make a shake. I don't really like the Medifast Shakes, but the puddings make such a nice, rich, creamy shake if you put them in the blender with 1c water and some ice:

Ahhh. A good vanilla shake. But wait! I decided to add some matcha powder (about 3/4 tsp) and I got this: a BETTER shake!

If you have ever had Haagen Dazs green tea ice cream, that's the flavor of matcha. Matcha is a special kind of powdered green tea. I drink it in the morning and I *love* it in this shake. Such a treat, and it is exceptionally healthy. I am actively trying to avoid ovarian cancer (which killed my mother at 57), so I have been drinking green tea every day for years. (You can Google "green tea and ovarian cancer" to read about the studies that indicate that drinking one cup of green tea daily may reduce the risk of ovarian cancer by 54%.) Matcha has even more potency than regular green tea, because you are actually drinking the powdered leaves, not just an infusion. I will take all the help I can get! I get my favorite matcha, the fresh and delicious Do Matcha, on Amazon, but you can probably find it at your local health food store. It might seem expensive but you get a lot of cups of tea from a small tin (2-3 oz tins are usually a better price than 1-ounce tins).

Another new snack I tried yesterday: Fruit & Nut Crunch Bars. Same size and nutrition as the other Crunch bars, but this one is different: no chocolatey bottom coating! Just a plain bar:

I *really* liked this bar! Not as sweet as the others. It has actual peanuts, almonds, raisins, and cranberries in it, which is very nice because those foods are not allowed on Medifast as a general rule. There's only a few in each bar, so I guess not having the chocolatey coating makes up for it because these do not have more grams of sugar or carbs than the other bars. I think these are my new favorite bars!

Well, that's about it for now. I like the stuff I am eating. Ever since the PMS went away, I have not been hungry. I have not been exercising much (just a few walks in the park a couple times a week with my little girl, who is learning to ride a bike!) Oh... results. I almost forgot. So far this week I am down another 3 pounds to 220. I am thrilled! I have not weighed 220 since August 2008. It's been a long time coming.

Enjoy your weekend, and don't forget to check out the new memorial blogroll (see previous post). Find some blogs on there that don't have much support, and BE that support! It will come back to you many times over.


Barbara said...

I'm glad to hear your enjoying your new foods. Congrats on the loss, your doing wonderful. I'm so glad this is working for you.

Ex Yo-Yo Dieter Debbie said...

Lyn, I can't believe it's already been 4 weeks since you started Medifast!

I am enormously impressed that you have stuck it're a tough cookie! You know what you want :)

I'm so very happy for you...and now you're at 220!

Maybe they should re-name it "Steadfast" - for you!

katy m said...

Great job, Lynn. You can do it!

My one burning question: have you had to eat out yet? What are you going to do when you're faced with a day of eating off plan?

Lauren said...

I LOVE the green tea shake idea! Starbucks green tea frappuccinos have always been a weakness of mine, so finding a healthy alternative would be amazing.

You are doing SO well on this plan! You must be really proud of yourself.

Leslie said...


Debbie said...

congrats on your loss.. You have done great..

spunkysuzi said...

I am so glad your still enjoying the program! Matcha is awesome, had my first one this year :)

Body By Pizza said...

I find myself looking forward to your posts about Medifast and your inner-workings. Interesting all around. If possible, would you mind listing the ingredients of some of your favorite foods? I'm in awe that these meals are totally exchangeable!

Lyn said...

katy m~

I have not eaten out yet... but next week I am going out of town for 3 days! I will be eating dinner out, but that doesn't mean off-plan :)

I can go to most restaurants and ask for unbreaded fish, chicken breast, or steak cooked with no added fat. Most place will sub extra steamed vegs for potato, and I can also get a salad with dressing on the side. I will be taking Medifast food with me and hopefully blogging in the evening when my little one goes to sleep in the hotel. It should be interesting!

Body by Pizza~

Sure, I will try to remember to do that in a future post! Most of the meals have a main ingrediet of soy. Some are whey. Actually if you are interested you can look here and click "Download Nutrition Facts" to see the actual ingredient lists for every food (here is the soups link... just click the other foods on the left side to see them):

mbm1forever said...

It does feel like you can succeed with this plan, doesn't it? And you are. Good on you!

Knitty said...

Are there more products for you to try and review? I really enjoy reading about them and what you do to make them tastier.

Congrats on your wonderful success with this program!

Kyle Gershman said...

Wow, you've really had a break through...I'm so happy for you after all your prior frustrations.

You are at the cusp of the 210's!

So exciting!

Lyn said...


Yes! I have seven more new products in this shipment to try. I am making the Chicken & Wild rice soup for lunch... it looked good when I mixed it up this morning!

beerab said...

Yay I am so happy for you! You definitely can do this!

happyfunpants said...

I'm so happy that you're getting the results you want. That is *fantastic*.

And, as someone else who has been stuck around 225 for almost the last year, I SO envy your new 220. :)

Lisa said...

Great job on your loss!

Tammy said...

Very proud of what you're doing with Medifast....220??? I know that feels fantastic Lyn! I haven't gotten below 230 in what feels like forever...keep bouncing between that and 240...irritates the hell out of me, lol. One of these days I'll break through!

Stephanie said...

Hi Lyn - You're doing so great with the diet. Have you tried the lemon meriegue (who the hell can spell that word anyway?)bars? Those rock. It is so funny that you love the fruit and nut one because I was so damned happy when those were gone! Different strokes, right? I agree the shakes are not very thrilling - did you try the banana one? I found that to be the very best. I will try your pudding shake idea. And the Matcha sounds intriguing as well.

220 - next thing you know, it will be 210. Keep it up!

Rebekah said...

You are doing great! Yay for another lower weight mile stone!

Greta from said...

Do you know if you have lost or gained any lean muscle during this process? Are you tracking body fat percentage?

My Lipstick Life said...

This plan looks easy and satisfying. Glad you found something that works :)

Margie M. said...

Your progress is nothing but AWESOME. Good for you for taking on another month of Medifast. I know things will go terrific again this month, and I can't wait to see your posts. Great Job!!

Margie M. writes at:

Lyn said...


I do like the lemon bars, very good! I am not ordering anymore shakes, but I would probably make a banana shake from the banana pudding!


I am not tracking body fat percentage, per se, because most of the body fat scales and measuring devices that use bioelectrical impedance are not very accurate. I do measure skin folds with calipers, which can be converted to a body fat percentage if I were so inclined.

I am confident that I won't be losing much lean muscle mass on this diet because of my high protein intake (over 100g/day) which is designed to prevent muscle wasting. Some interesting info:

Emma said...

Well done Lyn - I'm so glad this is working out for you (as many others have said!) I hope that giving yourself a rest and letting medifast do the work for a while gives you time to deal with the issues you often bring up in this blog and that when you do eventually stop medifast you come back stronger than ever!!

Anonymous said...

Lyn - You are so well-informed, you probably know about this, but I have heard that dairy can 'bind' the beneficial compounds in green tea and make them unavailable to the body. Since you drink it for health benefits I thought I would mention it and see if you know the latest research on that. I love soy milk or soy creamer to make my teas creamy so it never comes up for me.

So inspiring to read about your journey & successes! Congrats on the latest.


Lyn said...


yes, I mull that over every day when I add dairy to my tea. There have been so many conflicting studies, but my understanding is this. The catechin (a beneficial compound type) in teas can bind with the casein (protein type) in animal milk. That (possibly) reduces their effectiveness.

*However*... catechins are not the only beneficial phytochemicals in green teas. There are something like 200+ other nutrients that are not well understood; which of these helps fight against ovarian cancer? We don't really know.

I'm considering switching to a soy based creamer since that wouldn't bind the catechins, but then I think, "do I have to avoid eating or drinking ANY dairy for some period of time before and after drinking green tea, then? Any milk will mix into the tea in my stomach even if I don't add milk TO the tea."

I am still mulling it over, but am aware of the controvery. Thanks for the thought provoking comment!

Fat Grump said...

Down to 220? That is wonderful! Well done Lyn. This regime is definitely working for you, and I love the way you make ordinary ingredients tasty for your evening meal. You are very inventive, and you take the time to prepare good foods for yourself. I shall copy some of your recipes. Green tea? I just couldn't get on with it. Mind you, I love PROPER tea so much..I drink gallons of it..(a breakfast tea..usually Assam of the lighter Ceylon,) with just a dash of semi-skimmed milk. The pot has to be warmed first of course...We will make you Americans a nation of tea drinkers before long :-)

C.G. the Foodie said...

WTG on sticking with it for a full month already! I am restarting again in about a week but quit because I was having short term memory loss which I now credit to stress but apparently there are studies saying it could also be linked to low-carb diets. That's what caused me to quit right away!

Have you had any short term memory issues sinc starting?

Sammy said...

Congrats on your loss Lyn! I didn't know about green tea and how it can help ovarian cancer, that shake looks delicious!


Lyn said...


No problems. On days 2-3 I felt a little foggy and weird but I think it was my brain learning to use different fuel, as it was used to always having simple carbs on hand. No issue at all though after those 2 days.

Papa Deuce said...

That MF chili is just plain NASTY! I was hoping it would be much better as I love chili!

He Took MY Last Name said...

woot woot! i just hit 220 this week too! doesnt it feel great moving in the positive direction! keep up the good work!

Lyn said...


I did a review earlier on the chili, and how I added some things to make it taste good. It is pretty bland plain, and it is not good at all unless it is soaked for several hours.

Anonymous said...

Congratulations Lyn! You're doing GREAT! :)

Anonymous said...

2 things:
1. Before reading the comments, I was going to ask if you were going to post pics at 208 lbs.
2. I read some of the comments, an 100g+ of protein seems like a lot. You might want to take a calcium supplement, as from what I've read, an excess of protein starts "eating" from your calcium. This is particularly important for women, who are prone to osteoporosis. From what I remember (too lazy to look it up), a normal person is supposed to get 0.85g of protein per kg of mass. In your case 220lbs = 99.8kg (too bad you don't live in a metric country, that would've been a milestone), so 100g would be 15g over. If you didn't already know, you can look it up anyway, it's good to know.

Lyn said...


Yes! I post pictures for every ten pounds lost. I just never got to the 70 pound mark. But when I do, I will be excited to post pictures!

Thank you for the info on calcium. I wasn't aware of that. I will definitely look more closely at the amount of calcium supplied by Medifast foods and perhaps add a supplement.

The reason the protein is so high is to prevent muscle wasting. The "official" Medifast statement is that the diet provides at least 72 grams of protein per day. I am getting more, maybe because I am choosing higher protein options.

screwdestiny said...

So glad the plan is working well for you! I've always wanted to try matcha because I don't like the taste of green tea, but I heard matcha is slightly different. Is it much of a difference?

Lyn said...


to me, it is very different, but I like regular green tea as long as it is not brewed too hot or too long (bitter). The matcha I get is high quality and is slightly sweet and a bit grassy but not too much. Maybe you can find a plce to try matcha (like a tea shop) without spending a lot before you know if you like it. You might not want to try that Haagen Dazs because it is high fat BUT it is a good way to taste matcha.

Anonymous said...

Lyn, I noticed you said you aren't going to order shakes anymore. Do you pick out what gets sent to you every month? Sorry if you have already talked about this; I read your blog religiously but I don't remember if you mentioned this before. The reason I ask is because I am thinking of trying Medifast and wanted to know if you pick out your own foods. Thanks Lyn!

Karen in Tennessee said...

Lyn, catching up on your blog while I wait for an annoying dog I am dog-sitting to come back in the house. (I cannot catch him in a one acre fenced yard so I have to wait for him to decide he's ready to come back in on his own for his breakfast). Anyway, I am SO impressed with your results and I really think this gave you an amazing jumpstart to begin your weight loss again. In the next month I predict you will see a brand new "lowest weight in years" number and I can hardly wait for a new crop of headless photos!!! Keep going, give us all hope!

Lyn said...


Yes, anyone can order whatever foods they want. All the orders are customizable. They do have variety packs that most people order to start with, but those do have plenty of shakes and oatmeals in them. The variety packs are a little cheaper to order. I did post a $50 off coupon code earlier this week, in case you missed it, that might help with the expense.

It is a very good plan but like ANY diet, you have to be ready, committed (for months) and if you go off and go back to eating junk you *will* regain all the weight. So anyone wishing to try it, please examine whether you are really ready to do that.

Jocelyn - Henry's Mommy said...

Great job, Lyn!

I've been following the Medifast plan for just over 6 months now. On September 10, I weighed 230 and now I'm 155! I've never had success like I've had with Medifast. In fact, I weigh less now (at age 41) than I did in high school. It's an awesome program!

Like you, I committed to trying it for one month. After the first month, I had great success and was still finding it easy to follow, so I committed to one more month. Now 6 months later, I'm still loving it, but I'm about to start the Transition & Maintenance program in another 5 lbs!

I enjoy reading your recipes and food ideas. Keep 'em coming!

Continued success & happiness!

Megan said...

Yeah!! I have a feeling you'll be in onederland by this time summer is here! This sounds great. My husband is considering the plan.
Thanks for all you do,

Jocelyn - Henry's Mommy said...

Lyn - I was wondering whether the macha green tea has any calories or carbs. Does it say on the tin?


Lyn said...


No, there is no nutrition info on the tin. I looked on their website and nothing there either. The closest thing I could find online was Eden foods matcha at 3 caories per serving (no mention of how much a serving is, but usually about 1/2-1 tsp.)

Steelers6 said...

Hi, buddy, My Mom died of the same awful disease at age 55. Our Moms sure were too young to go.

So excited for your continued WL.
Love, Chrissy