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TABLE OF CONTENTS Starts on page

BREAD RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . 1 BROWNIE RECIPES . . . . . . . . . . . . . . . . . . . . . . . 3 COOKIE RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . 4 MUFFIN RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . 7 OATMEAL RECIPES . . . . . . . . . . . . . . . . . . . . . . . . 9 PANCAKE RECIPES . . . . . . . . . . . . . . . . . . . . . . . 10 PUDDING RECIPES . . . . . . . . . . . . . . . . . . . . . . . 11 SHAKE RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . 11 SOUP RECIPES . . . . . . . . . . . . . . . . . . . . . . . . . . 23 “EXTRA” RECIPES & TIPS . . . . . . . . . . . . . . . . . . 24

BREAD RECIPES

Bread Preheat over to 375 and spray a baking sheet w/ Pam® Mix 1 Pkg Medifast scrambled eggs w/ 1 pkg of Medifast Cream soup: either chicken, broccoli or tomato. 1/2 tsp baking powder 1/4 tsp onion powder 1/4 tsp garlic powder 1 Tb ground flax meal 5 Tb water (when using tomato soup, add 1/2 tsp. basil, if desired) Mix all ingredients together and divide into two rounds on the baking sheet. Use damp fingers to even out the tops. Bake for 5 minutes. Turn oven to low broil and brown the top. Watch VERY CAREFULLY to make sure it doesn't burn, 5 minutes or so. Cool on wire rack. Split in half with a serrated edge knife and spread with one triangle of Low Fat Laughing Cow Cheese but you could use other things on them. You could use them as a bun for left over lean. Very versatile and very tasty.

Adding the ground flax you will need to document: 1 Tbsp flax is 30 cal, 2g carbs, and 2g fiber.

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Pita Bread

• 1 pkg Medifast scrambled eggs • 1 pkg Medifast cream of broccoli soup (or cream of chicken) • 1 pkg Medifast multigrain crackers

• 1/4 tsp baking powder • 1/2 tsp onion powder • 1/2 tsp garlic powder • 5 Tb water • Several grinds of black pepper (to taste, on top) • 1/4 tsp basil (to spread on top) • Olive oil flavored Pam® spray

Spray a baking pan with the olive oil Pam® and preheat oven to 375 degrees F.

Grind the Medifast pkgs, onion and garlic powder together (I used a coffee grinder that I use exclusively for savory spices). Add baking powder and mix together. Add water and mix together thoroughly.

Spread on baking pan (I wet my fingers and spread it out) until 1/4 inch thick. Bake at 375 for 5 minutes, pull it out and spray with the olive oil spray and sprinkle on pepper and basil to taste. Turn heat up to broil and put back in oven for a couple of minutes and keep an eye on it. Once the top turns golden brown, it's done.

Pull it out and let it cool on a rack. Once cooled, cut it in half and then run a small knife down the length of each piece to create an inside pocket.

Medifast Toast

2 packets of Medifast Maple and Brown Sugar Oatmeal, or your flavor of choice 1/2 teaspoon baking soda 1/4 teaspoon baking powder

Mix dry ingredients thoroughly. Then mix the following in a separate bowl:

2/3 cup cold water 2 teaspoons white vinegar 2 teaspoons vanilla

Mix wet ingredients thoroughly. Then combine with the dry mixture until the batter is smooth. Pour immediately into 2 mini-loaf pans and bake at 350 degrees for 20 minutes. An inserted toothpick should come out clean.

After completely cooled, cut each mini loaf in half lengthwise. I used a bread knife after they had been refrigerated overnight. Pop into a toaster or toaster oven until you reach the toasting level you desire.

Spray on a few squirts of I Can't Believe It's Not Butter, if you wish. Yield: 2 Medifast meals

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BROWNIE RECIPES

Brownies (this make 8 Medi-meals)

4 packets of Medifast oatmeal (I like the maple best but any will work) 3 packets Medifast chocolate Shake 1 packet Medifast chocolate pudding ½ tsp salt ½ tsp baking powder 1 tbsp of cinnamon 2 packages Stevia 3 tbsp of canola oil In a medium bowl, mix ingredients and then add water until it looks like a brownie mix. In a cake pan, spray lightly with Pam then pour your mix in and spread evenly. Bake at 350 degrees for 15 minutes or so. After they cool cut into 8 servings (about 3 oz. each). Each brownie is one MF meal. Approx. 14 carbs. If you don’t have choc pudding use another choc shake.

Chocolate Peanut Butter Brownies

2 packets Medifast Chocolate Pudding 2 packets Medifast Hot Cocoa 2 tablespoons Davinci Peanut Butter Sugar Free Syrup 2 tablespoons Davinci Sugar Free Chocolate Syrup 4 tablespoons peanut butter 1/2 cup non-fat milk

Put all ingredients into a small saucepan. Stir until peanut butter melts over medium heat. The batter will be thick and will stick together forming a dough ball that is easily scrapped from the sides of the pan.

Pour dough into an air-tight container and pack tightly. Refrigerate for a couple hours until set. Cut into 4 equal serving sizes.

Yield: 4 servings (4 Medifast meals and 4 Medifast snacks)

Jacque’s Triple Chocolate Peanut Butter Brownies

2 packets Medifast Chocolate Pudding 1 packet Medifast Hot Cocoa 1 packet Medifast Dutch Chocolate Shake mix 3 packets Medifast Maple & Brown Sugar Oatmeal 1 packet Medifast Scrambled Egg Mix 4 Tablespoons All Natural Peanut Butter (just peanuts and salt) 1 Tablespoon Pumpkin Pie Spice Mix 2 teaspoon unsweetened cocoa powder ½ teaspoon baking powder

In a medium bowl, mix ingredients and then add water until it looks like a brownie mix. I didn’t measure exactly, but I think it was close to a cup of water. In a cake pan, spray lightly with Pam then pour your mix in and spread evenly. Bake at 350 degrees for 15 minutes or so. After they cool cut into 8 servings and each brownie is one MF meal. If you don’t have choc pudding use another choc shake, and apple and cinnamon oatmeal would do as well.

Yield: 8 servings (8 Medifast meals and 1/2 Medifast snacks)

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COOKIE RECIPES

Sugar Cookies

1 packet Medifast Maple and Brown Sugar Oatmeal 1 packet Medifast Vanilla Pudding 1/2 teaspoon baking powder 1 packet Stevia

Grind the oatmeal in a blender or food processor to get a smoother, finer cookie texture. Then mix thoroughly with the rest of the dry ingredients.

In a small bowl or measuring cup combine the following:

1 teaspoon vanilla extract 1 teaspoon I Can't Believe It's Not Butter 1/4 teaspoon almond extract 3 tablespoons Davinci Sugar Free Cookie Dough Syrup 1/4 cup cold water

Mix all wet ingredients together and slowly add to dry ingredients. The dough should form a ball when mixing. Place dough on a sheet of parchment or waxed paper and form into a log like you would do when making traditional sliced sugar cookies. Roll paper over dough log forming a tube.

Refrigerate for 1-2 hours because you want the dough to be easy to slice. After refrigeration, slice dough into 1/4 inch slices - approximately 10 cookies - and place on cookie sheet spray with non-stick, non-fat spray. Use a silicone baking mat for even baking.

Bake at 350 degrees for 6 to 9 minutes. Do not over bake. Remove from cookie sheet and cool.

Coloring your dough with lightly folded in food coloring giving it a swirly effect is also appealing and fun.

Yield: 10 cookies (2 Medifast meals)

Alternative Recipe Ideas: Add a little almond, rum, or maple extract to the batter

MEDIFAST CHOCOLATE CHIP COOKIES

5 packets of Medifast Maple and Brown Sugar Oatmeal 1 packet of Medifast Vanilla Pudding 1 Medifast Chocolate Bar, chopped 2 packets of Stevia 2 teaspoons of baking powder 1/4 teaspoon of baking soda 1/8 teaspoon of salt 1/2 teaspoon of white vinegar 1/3 cup of Davinci Sugar-Free Cookie Dough Syrup 1 to 1-1/4 cup of cold water, added slowly

Chop the Medifast chocolate bar into small pieces, width-wise into 14 slices. Then chop each slice into 4 pieces.

Combine all dry ingredients except the chocolate pieces and mix thoroughly. In a separate bowl combine all liquid ingredients except the water and mix thoroughly.

Add liquid ingredients to dry and then add water slowly to ensure that the batter is not too runny. The batter should be moist but not runny or too dry. With an electric mixer cream the batter. This will add some air bubbles to it and make the muffin more airy.

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Now add your chocolate pieces to the batter and mix thoroughly by hand (not with an electric mixer). If you want to be sure you are distributing the chocolate pieces evenly, press them individually and equally into the batter after adding the batter to the 14 muffin cups.

Drop batter by tablespoon into 14 regular sized muffin cups or silicone bake ware.

Bake at 325 degrees for 30-35 minutes. Insert toothpick- should come out clean. Remove immediately from pan.

Yield: 14 muffins (7 Medifast meals)

Alternate Recipes:

• Lemon Yogurt Cookies - Add 1 teaspoon of lemon extract. Use chopped Medifast Lemon Yogurt Bar and Vanilla Sugar Free Davinci Syrup instead of the bar and syrup stated in the recipe above.

• Chocolate Carmel Cookies - Use chopped Medifast Carmel Nut Bar and Carmel Sugar Free Davinci Syrup instead of the bar and syrup stated in the recipe above.

• Chocolate Mint Cookies – Use chopped Medifast Chocolate Mint Bar in the recipe above.

• Chocolate Peanut Butter Cookies – Use chopped Medifast peanut butter Bar in the recipe above.

Apple Cinnamon Oatmeal Cookies 1 packet Medifast Apple Cinnamon Oatmeal ¼ tsp cinnamon 1 ½ packets Stevia sweetener 1/3 C water 1/8 tsp baking powder ½ tsp vanilla extract

Preheat oven to 350 degrees F. Mix all ingredients together; add extract and water. Stir until moistened. Set aside for 5 mins to allow ingredients to achieve appropriate consistency. Scoop spoonfuls onto greased cookie sheet & bake for 10 mins or until cookies are a golden brown. You can add pumpkin pie spice, cloves, or nutmeg if you like.

Chai Spice Cookies 1 Medifast Chai latte hot drink 1 Medifast Maple or Apple cinnamon oatmeal 1/2 tsp baking powder 1 ½ packet Stevia 1/2 tsp Pumpkin pie spice 1/2 tsp cinnamon 1/2 tsp vanilla extract 1/2 tsp maple extract 1/2 tsp imitation butter extract 1/4 tsp peanut butter extract 2 Tb sugar-free caramel, dulce de leche or praline syrup 1/5-1/4 c water Preheat oven to 350 degrees F. Mix dry ingredients well. In a measuring cup mix the extracts and syrup. Pour into a "well" into the dry ingredients and start mixing. Then add a little water at a time until dough is thick, yet mixed. Should not be crumbly. Chill dough for 1 hour and make into small balls (approx.8) and flatten onto Teflon® or

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Pam® sprayed cookie sheet. Bake for 6-8 min at 350º and remove from sheet and cool on rack.

Counts for 2 Medifast meals (4 ea.meal)

Maple Spice Cookies

1 packet Medifast Maple Brown Sugar Oatmeal 1/3 C hot water 1/8 tsp baking powder 1/8 tsp each cloves, ginger, nutmeg ¼ tsp vanilla extract 1 ½ packets Stevia sweetener dash of salt

Preheat oven to 350 degrees F. Mix oatmeal, baking powder, cloves, ginger, nutmeg, salt & Splenda® in a large bowl. Stir until combined. Add water & vanilla extract, mix thoroughly. Let stand for 5 minutes. Grease cookie sheet & drop spoonfuls of batter onto cookie sheet. Bake at 350 degrees F for 15 mins. Cool & enjoy.

Peanut butter Cookies

1 pkt Medifast Maple & brown sugar oatmeal 1 pkt Medifast vanilla pudding 1/2 tsp baking powder 1 ½ packets of Stevia 1 Tb Davinci® sugar-free peanut butter syrup 1 capful vanilla extract 1 Tb crunchy peanut butter good sprinkle of cinnamon

Preheat oven to 350 degrees F. Mix all dry ingredients first, and then add wet. The batter will be VERY thick. Roll into 6 balls and flatten with fork. Bake 12 min @ 350 and you have delicious PB cookies! This counts as 2 Medifast meals.

Jacque’s Peanut butter Cookies

1 packet Medifast Maple & brown sugar oatmeal 1 packet Medifast vanilla pudding 1/2 tsp baking powder 1 Tb Starbucks Cinnamon Dolce sugar-free peanut butter syrup 5 drops Capella Butterfinger drops (optional) 1 capful vanilla extract 1 Tb crunchy peanut butter good sprinkle of cinnamon

Preheat oven to 350 degrees F. Mix all dry ingredients first, and then add wet. Add a little water (less than 2 Tbsp) until you can form a better. The batter will be VERY thick. Roll into 6 or 8 balls and flatten with fork. Bake 12 min @ 350 and you have delicious PB cookies! This counts as 2 Medifast meals.

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MUFFIN RECIPES

Medifast Muffins Starter Recipe

5 packets Medifast Maple and Brown Sugar oatmeal 1 packet Medifast Pudding, flavor of your choice 2 packets Stevia 2 teaspoons baking powder 1/4 teaspoon baking soda 1/2 teaspoon white vinegar 6 ounces Davinci Sugar-Free Syrup, flavor of your choice 6 ounces cold water

Whisk all dry ingredients thoroughly. Mix all liquid ingredients. Then combine the liquid ingredients with the dry ingredients. Add the liquid slowly to ensure that the batter is not too runny. The batter should be moist and somewhat soft but not runny or too dry. Let the batter sit for 5 minutes to allow the vinegar to react with the baking soda. Drop by tablespoon into 12 regular sized muffin cups. Use silicone bake ware for uniform baking.

Bake at 350 degrees for 18 minutes. Inserted toothpick should come out clean. Remove immediately from pan.

Yield: 6 Medifast meals

Banana Nut Muffins

5 packets of Medifast Maple and Brown Sugar oatmeal 1 packet of Medifast Banana Pudding 3 ounces of finely chopped or ground almonds 2 packets of Stevia 2 teaspoons of baking powder 1/4 teaspoon of baking soda 1/2 teaspoon of banana extract 1/2 teaspoon of white vinegar 1/2 cup of Davinci Sugar-Free Vanilla Syrup 1 cup of cold water, added slowly

Combine all ingredients and mix thoroughly. Add water slowly to ensure that the batter is not too runny. The batter should be moist but not runny or too dry. Drop by tablespoon into 12 regular sized muffin cups. I use silicone bake ware for uniform baking.

Bake at 350 degrees for 18 minutes. An inserted toothpick should come out clean. Remove immediately from pan and let cool.

Yield: 12 muffins (6 Medifast meals and 1/2 of your daily Medifast snacks) - Each serving counts as 1 Medifast meal and 1/2 of a Medifast snack.

Blueberry Muffins 1 packet Medifast Blueberry Oatmeal 1/8 tsp cinnamon 1 pkt Stevia sweetener 1/3 to ½ C water 1/8 tsp baking powder ½ tsp vanilla Preheat oven to 350 degrees F. Mix all ingredients together, add extract & water. Stir until moistened. Scoop into mini paper baking cups or greased baking pan (w/non-stick cooking spray) and bake for 12-15 mins or until golden brown.

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Chai Cocoa Muffins

The flaxseed, ground like flour in coffee grinder, helped to make them more substantial and muffin-like.

Makes 3 MF meals equaling 2 BIG regular size muffins per meal. 1 T flaxseed to be counted in your plan per meal.

Be sure to drink at least 8-16 oz of water with this for the flax/regularity benefit and it will make you feel fuller afterward.

1 Medifast Chai pkt

2 Medifast Hot Cocoa Pkts

3T Flaxseed, ground well in coffee grinder 1/2 tsp baking soda

1/2 tsp baking powder 2 Tb Davinci® Vanilla syrup, optional

1/2 C + 2 Tb water

Preheat oven to 375 degrees F. Mix all ingredients together. Spray non-stick muffin tin with Pam®. Fill 6

cups equally with mixture. Bake @ 375 for 12-15 min-until done to your liking.

Chocolate Peanut Butter Muffins

5 packets of Medifast Maple and Brown Sugar oatmeal 1 packet of Medifast Chocolate Pudding 6 tablespoons of PB2 powdered peanut butter 2 packets of Stevia 2 teaspoons of baking powder 1/4 teaspoon of baking soda 1/2 teaspoon of white vinegar 1/2 cup of Davinci Sugar-Free Peanut Butter Syrup 1 to 1-1/4 cup of cold water, added slowly

Combine all ingredients and mix thoroughly. Add water slowly to ensure that the batter is not too runny. The batter should be moist but not runny or too dry. Drop by tablespoon into 12 regular sized muffin cups. Use silicone bake ware for uniform baking.

Bake at 350 degrees for 20 minutes. Inserted toothpick should come out clean. Remove immediately from pan.

Yield: 12 muffins (6 Medifast meals and 3 Medifast snacks) - Each serving counts as 1 Medifast meal and 1/2 Medifast snack. One tablespoon of PB2 has recently been approved by Medifast Nutrition Support as your daily snack.

PB2 Powdered Peanut Butter

PB2 by Bell Plantations is made with USA grown peanuts that are slow-roasted and pressed to remove fat. They are all natural with no additives. PB2 has the same consistency as regular peanut butter with all the natural roasted peanut flavor but with 75% less fat calories!

Since PB2 has only 55 calories and 4 grams of carbohydrates per a 2 tablespoon serving, it easily falls into the range of an approved Medifast snack. In this recipe I only used 1 tablespoon of PB2 per Medifast meal so it is only 1/2 of your daily Medifast snack.

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Hot ‘n Spicy Muffins

Mix together in bowl: 1 pkg Medifast eggs 1 pkg Medifast Apple Cinnamon or Maple oatmeal 1 pkg Medifast Chai hot drink 1/2 tsp baking soda 1/4 tsp baking powder Stevia and cinnamon to taste Then add: 1/2 cup Davinci gingerbread sugar free syrup Add a little extra if you need more moisture. Preheat oven to 350 degrees F. Spray muffin pan with butter Pam® for 3 muffins. Optional: Can sprinkle more cinnamon and Splenda on top. Bake at 350 until a knife inserted comes out clean, about 10-15 minutes.

OATMEAL RECIPES Apple Chai Oatmeal 1 packet Medifast Apple Cinnamon oatmeal 1-2 tablespoons sugar-free Chai syrup 1/2-3/4 cup cold water Empty oatmeal into a microwavable container and add water. Heat 1 ½-2 minutes or until it starts to boil. Add syrup and stir well. Gingerbread Oatmeal 1 packet Medifast Maple and Brown Sugar oatmeal 2 tablespoons sugar-free gingerbread syrup 1/2-3/4 cup cold water Empty oatmeal into a microwavable container and add water. Heat 1 1/2-2 minutes or until it starts to boil. Add syrup and stir well.

Oatmeal Breakfast Treat 1 packet Medifast Apple Cinnamon Oatmeal ¾ C hot water 1/8 tsp allspice 1/8 tsp ginger ¼ tsp cinnamon Mix Medifast Apple Cinnamon Oatmeal, spices & water in a large cup or bowl. Chill in refrigerator overnight, in the morning remove & stir. Microwave on high for 2-3 min. Stir & enjoy.

Maple & Caramel Oatmeal 1 packet Medifast Apple Cinnamon Oatmeal ¾ C hot water ½ tsp maple extract ½ tsp sugar-free caramel or dulce de leche syrup dash of cinnamon

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Mix Medifast Apple Cinnamon Oatmeal & water in a large cup or bowl. Microwave on high for 1 min. Remove & stir. Microwave on high for 30 seconds. Mix in all additional ingredients. Stir & enjoy.

PANCAKE RECIPES

Pancakes 1 packet Medifast Maple or Apple Cinnamon Oatmeal, 2 packets of Stevia, sprinkle of cinnamon, a capful of vanilla, 1/3 cup water.

Mix well and pour on a hot pan or griddle sprayed with Pam®. They don’t bubble up, but you can tell when they look “firm” on the first side - flip and be sure you press down with the spatula on the 2nd side so they aren’t gooey on the inside. I use I Can’t Believe It’s Not Butter® spray (approved by MF) and then the Walden Farms Sugar Free/Carb Free syrup.

Counts as 1 meal

Elayne's Apple Cinnamon Pancakes

1 package MF French Vanilla Shake Mix

1 package MF Apple Cinnamon Oatmeal Mix

1 teaspoon Standard Process Complete Shake Mix (optional)

1 small beaten egg

1/2 teaspoon baking powder (non-aluminum) or cream of tartar

cinnamon to taste

vanilla to taste

Mix in water a little at a time until the mixture becomes the texture of pancake batter.

Elayne and I made ours a bit thick, but you could make it fairly thin. This is enough for eight

silver-dollar pancakes, or for 4 medium-size pancakes. Place in medium-hot non-stick skillet

(use non-stick spray if you have it) and flip once when brown. Remember this is equivalent

to TWO of the 5 and 1 meals, so eat half for one meal and save the rest for another meal.

Refrigerate the leftovers, and then re-heat in toaster oven for a crispy warm treat. You can

serve with sugar-free syrups, but they are delicious and sweet made just with the recipe.

Elayne's Chocolate Pancakes

1 package MF Apple Cinnamon Oatmeal

1 package MF Hot Chocolate Mix

1 package MF Scrambled Egg Mix

1/2 teaspoon cream of tartar or ½ tsp baking powder

Sweeten with powdered stevia or liquid chocolate stevia and a little vanilla if desired

Mix in water a little at a time until the mixture becomes the texture of pancake batter. This

is enough for eight silver-dollar pancakes, or for 4 medium-size pancakes. Place in medium-

hot non-stick skillet (use non-stick spray if you have it) and flip once when brown. This is

equivalent to THREE meals.

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PUDDING RECIPES

Chocolate-covered Banana

1 packet Medifast Banana pudding 1 packet Medifast Chocolate pudding 1 cup cold water Empty pudding into a bowl. Add water and syrup, and whisk until pudding consistency. Leave in refrigerator for 15 minutes or until desired consistency

Chocolate Cherry Kisses

1 packet of chocolate pudding Slightly less than 1/2 cup water DaVinci Sugar-Free cherry syrup Whisk pudding w/water and add enough syrup to make a good consistency. Use a spoon, drop into little drops on wax paper and freeze.

Chocó Raspberry

1 packet Medifast Chocolate pudding 1-2 tablespoons sugar-free raspberry syrup 1/2 cup cold water Empty pudding into a bowl. Add water and syrup, and whisk until pudding consistency. Leave in refrigerator for 15 minutes or until desired consistency.

Thin Mints Pudding Make 1 Medifast chocolate pudding according to directions on package. Then place into two containers. Crush or cut up 1 Medifast chocolate mint bar and put half in each pudding. Then put in freezer for 30 min-1 hr and you have two yummy treats to enjoy. Makes 2 Medifast meals

SHAKE RECIPES

VANILLA SUPPLEMENT BASED SHAKES:

Banana Dream’in 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 1/8-1/4 tsp. Banana Extract Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Banana Boat 1 packet Medifast Banana Shake 1/2 cup diet cream soda 1/2 cup ice

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Pour ingredients in blender and mix until smooth.

B-52 1 packet Medifast Vanilla Shake 2 tablespoons sugar-free B-52 flavored syrup 1/2 cup cold water 1/2 cup ice Pour ingredients in blender and mix until smooth.

Black Cherry Chiller 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 1/8 Black Cherry Unsweetened Kool-Aid (dry mix) Place ice cubes and water in a blender. Add the Kool-Aid, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed

Butter Pecan 1 packet Medifast Vanilla Shake 1 C cold water ½ C ice 1/8 tsp each coconut & maple extract Pour ingredients into a blender & mix until smooth and frothy.

Caramel Apple 1 packet Medifast Vanilla Shake 6-8 oz. cold water 1 C crushed ice 4 Tb sugar-free green apple syrup 2 Tb sugar-free caramel or dulce de leche syrup 2 packets of Stevia

Pour ingredients into a blender & mix until smooth and frothy.

Cinnabun 1 Medifast vanilla shake

1 tsp. butter buds (adds 5 calories and 0-1 carb) Shake or two (or four) of cinnamon. Add 1/8-1/4 tsp vanilla extract if desired, and a very small amount crushed ice. Creamsicle 1 packet Medifast Vanilla Shake 6-8 oz. cold water 3-4 ice cubes 1/8 tsp. Orange Unsweetened Kool-Aid (dry mix) 2 drops Red Food Coloring 2 drops Yellow Food Coloring Dash of non-nutritive, artificial sweetener to taste, if desired

Place ice cubes and water in a blender. Add the Kool-Aid, food coloring, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Dreamsicle 1 packet Medifast French Vanilla Shake mix 6-8 oz Diet Sunkist Orange Soda ice cubes

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Pour ingredients into blender or magic bullet & mix until smooth & frothy.

Eggnog 1 packet Medifast Vanilla Shake ¾ C cold water 1 Tb sugar-free eggnog syrup ¾ Tb sugar-free butter rum syrup ¾ Tb sugar-free spice blend syrup dash of nutmeg Pour ingredients into a large cup & mix until smooth & frothy.

Frozen Pumpkin 1 packet Medifast Vanilla Shake 1 tsp pumpkin spice 1/8 tsp cinnamon 6-8 oz. cold water 3-4 ice cubes Place ingredients in blender and blend until most of the ice cubes are crushed.

Going Coconuts

1 packet Medifast Vanilla or Chocolate Shake 2 tablespoons sugar-free coconut syrup 1/2 cup cold water 1/2 cup ice Pour ingredients in blender and mix until smooth.

No Problem Mon 1 packet Medifast Vanilla shake 2 tablespoons sugar-free raspberry syrup 1/2 cup lime flavored water 1/2 cup ice Pour ingredients in blender and mix until smooth.

Key Lime Cooler 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 1/8-1/4 tsp. Lemon-Lime Crystal Light (dry mix) Place ice cubes and water in a blender. Add the Crystal Light, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed

Kiwi Strawberry Surprise 1 packet Medifast Vanilla Shake 8-10 ice cubes made w/strawberry flavored diet water 1 tsp pineapple extract 1 tsp banana extract 1 tsp strawberry extract 1 tsp Jell-O® sugar-free strawberry banana Jell-O Pour ingredients into a blender & mix until smooth and frothy.

Lemon Meringue Cooler 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 1/8-1/4 tsp. Lemonade Crystal Light (dry mix) Mix for 10-15 seconds in blender until smooth.

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Macadamia Ice Cream 1 packet Medifast Vanilla Shake 6 oz. cold water 3-4 ice cubes 1 packet Stevia sweetener 1 tsp Maple extract 1 tsp coconut extract Dash of nutmeg Place ice cubes and water in a blender. Add the sweetener, extract, nutmeg and Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

New Orlean’s Praline 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 4 Tb sugar-free Praline syrup Place ice cubes and water in a blender. Add the syrup, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Passion Peach 1 packet Medifast Vanilla Shake ½ C peach flavored diet water 3-4 ice cubes made w/tropical or peach flavored diet water 1 tsp pineapple extract 1 tsp Jell-O® sugar-free peach Jell-O Pour ingredients into a blender & mix until smooth & frothy.

Peach Melba 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 4 Tb sugar-free peach syrup & 1 Tb sugar-free raspberry syrup Place ice cubes and water in a blender. Add the syrup, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Pina Colada 1 packet Medifast Vanilla Shake 3 oz cold water 4 oz. Diet Ginger Ale 3-4 ice cubes 1/4 tsp. Pineapple Extract 1/8 tsp. Coconut Extract 1/8 tsp. Rum Extract Place ice cubes and water in a blender. Add the extracts, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Raspberry Cream 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 1/2 tsp. Raspberry Ice Crystal Light (dry mix) Place ice cubes and water in a blender. Add the Crystal Light, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

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Root beer Float

1 Packet Medifast French Vanilla Shake or Vanilla Pudding 6-8 oz. Diet A&W Root Beer 5-6 ice cubes Place ice cubes, shake mix and diet soda in a Magic Bullet blender or regular blender. Mix for 10-15 seconds or until most of the ice cubes are crushed. Drink and Enjoy!

Root beer Float #2

1 Packet Medifast Vanilla Shake 5 oz. cold water 3 oz. Diet Ginger Ale 2-3 ice cubes 1/4-1/2 tsp. Root Beer Extract Place ice cubes, water, and diet soda in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Rum & Coke® 1 packet Medifast Vanilla Shake 1 ½ C ice ½ C diet Coke® 1 tsp Rum extract Place ingredients into a blender and mix for 10-15 seconds or until most of the ice cubes are crushed and frothy.

Southern Sweetness 1 packet Medifast French Vanilla Shake 1-2 tablespoons sugar-free amaretto syrup 1-2 tablespoons sugar-free peach syrup 1/2 cup cold water 1/2 cup ice Pour ingredients in blender and mix until smooth

Strawberry Shortcake 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 3/4-1 tsp. Strawberry Extract Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed

Strawberry Daiquiri 1 packet Medifast Vanilla Shake 6-8 oz cold water 3-4 ice cubes 1/8 tsp. Rum Extract 1/8-1/4 tsp. Strawberry Extract or Strawberry Sugar-Free Syrup Mix in blender until smooth and frothy.

Summer’s Day 1 packet Medifast Vanilla Shake 1 diet sparking water

3-4 ice cubes 4 Tb sugar-free watermelon syrup Mix in blender until smooth and frothy.

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Toasted Almond Coffee Cooler 1 packet Medifast Vanilla Shake 6-8 oz cold water 3 oz Diet Ginger Ale 3-4 ice cubes 1 tsp. Instant Coffee 1/4 tsp. Almond Extract Place ice cubes and water in a blender. Add the coffee, extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Toasted Almond Delight 1 packet Medifast Vanilla Shake 1 C cold water ½ C ice 1 tsp almond extract Pour ingredients into a blender & mix until smooth and frothy.

Tropical Paradise 1 packet Medifast Vanilla Shake 8-10 ice cubes made w/tropical flavored diet water ½ C key lime flavored diet water 1 tsp pineapple extract 1 tsp banana extract 1 Tb coconut extract Pour ingredients into a blender & mix until smooth and frothy.

Vanilla Mocha Delight 1 packet Medifast Vanilla Shake 1 C cold water ½ C ice 1/4 tsp chocolate extract & 1 tsp instant coffee Pour ingredients into a blender & mix until smooth and frothy.

Vanilla Lemon Pudding 1 packet Medifast Vanilla Shake 1 1/2 Tbsp. Jell-O Sugar-Free Vanilla Instant Pudding (dry mix) 1/2 packet (1 full tsp.) Knox Unflavored Gelatin 3 oz. hot water 3 oz. cold water 1/4 tsp. Lemon Extract 2 ice cubes

Combine Medifast Supplement and pudding in a small container. Set aside. Stir gelatin in hot water. Let soften 3-4 minutes, and then stir until clear. Add cold water and stir again. Process gelatin mixture, dry ingredients, and extract in blender until thoroughly combined. Add ice cubes one at a time until mixture begins to thicken. Pour into serving bowl. Refrigerate until set, about 15-20 minutes. Stir and enjoy.

BANANA BASED SHAKES:

Banana Blitz Shake 1 packet Medifast Banana Shake 6-8 oz Diet Cream or Diet Cream Vanilla Soda ½ C ice Pour ingredients into a blender & mix until smooth and frothy.

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Pina Colada Shake

1 packet Medifast Banana Shake ½ cup cold lime-flavored water ½ C ice 2 Tablespoons sugar free coconut syrup Pour ingredients into a blender & mix until smooth and frothy.

CHOCOLATE BASED SHAKES:

Almond Joy® 1 packet Medifast Dutch Chocolate Shake 6-8 oz cold water 2 Tb sugar-free almond syrup 4 Tb sugar-free coconut syrup Pour ingredients into blender & mix until smooth & frothy.

Black Forest Freeze 1 packet Medifast Dutch Chocolate Shake 6-8 oz cold water 3-4 ice cubes 1/2 tsp. Cherry Extract Mix in blender until smooth and frothy.

Chocolate Fudgesicle 1 packet Medifast Dutch Chocolate Shake 8 oz cold water 1/8 tsp. Chocolate Extract Place water in a blender or shaker jar. Add the extract, Medifast Supplement, and mix for 10-20 seconds. Place in freezer for 1-2 hours. Stir and enjoy.

Chocolate Covered Cherry 1 packet Medifast Dutch Chocolate Shake 6-8 oz cold water 3-4 ice cubes 1/8 tsp. Black Cherry Unsweetened Kool-Aid (dry mix) Place ice cubes and water in a blender. Add the Kool-Aid, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Chocolate Orange Shake 1 packet Medifast Dutch Chocolate Shake 6-8 oz. cold water 3-4 ice cubes 1/8-1/4 tsp. Orange Extract

Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

ChocoMocha Delight 1 packet Medifast Dutch Chocolate Shake 6-8 oz cold water 3-4 ice cubes 1/2 tsp. Instant Coffee

Place ice cubes and water in a blender. Add the coffee, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed

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ChocoHazelnut 1 packet Medifast Dutch Chocolate Shake 6-8 oz. cold water 3-4 ice cubes 2 Tablespoons sugar free hazelnut syrup Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Chocolate Mint 1 packet Medifast Dutch Chocolate Shake 6-8 oz cold water 3-4 ice cubes 4 drops Peppermint Extract Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Chocolate Banana

1 packet Medifast Chocolate Shake 6-8oz cold water 3-4 ice cubes 1/8-1/4tsp Banana Extract Place ice cubes and water in blender. Add the extract, Medifast Supplement and mix for 10-15 seconds or until most of the ice cubes are crushed

Chocolate Fizz 1 packet Medifast Dutch Chocolate Shake ¾ C ice 1 can diet vanilla cream soda Pour ingredients into blender & mix until smooth & frothy.

Chocolate Irish Cream 1 packet Medifast Dutch Chocolate Shake 6-8 oz cold water ½ C crushed ice 4 Tb sugar-free Irish cream syrup. Pour ingredients into blender & mix until frothy.

ChocoPeanut Butter 1 packet Medifast Dutch Chocolate Shake ¾ C ice ½ cup water 2 Tbsp sugar free peanut butter syrup or peanut butter extract Pour ingredients into blender & mix until smooth & frothy.

Chocolate Raspberry Shake 1 packet Medifast Dutch Chocolate Shake 6-8 oz cold water 1 C crushed ice 2 - 3 Tbsp sugar-free raspberry syrup Pour ingredients into blender & mix until smooth & frothy.

Heath® Bar 1 packet Medifast Dutch Chocolate Shake 6-8 oz cold water 3 Tb sugar-free English toffee syrup

Pour ingredients into blender & mix until smooth & frothy.

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Mocha Freeze

1 packet Medifast Dutch Chocolate shake 1 tablespoon instant coffee 1 packet Stevia 1 tablespoon sugar-free vanilla or sugar-free caramel syrup 1/2 cup cold water 1/2 cup ice Pour ingredients in blender and mix until smooth

Mudslide

1 packet Medifast Dutch Chocolate shake 1 tablespoon sugar-free Kahlua® syrup 1 tablespoon sugar-free Irish cream syrup 1 tablespoon sugar-free chocolate syrup 1/2 cup cold water 1/2 cup ice Pour ingredients in blender and mix until smooth

Peppermint Patty Shake

1 packet Medifast Dutch Chocolate shake mix 1/8 tsp peppermint extract 6-8 oz cold water 1/2 cup ice Pour ingredients in blender and mix until smooth

Wake Up Shake

1 packet Medifast Chocolate shake 1 cup of water 1 heaping tsp of instant coffee 1 packet of Stevia 1/2 capful of vanilla extract Add ice and mix in magic bullet or blender. Did this come from Starbucks??!!

SWISS MOCHA BASED SHAKES:

Mocha Almond Cooler 1 packet Medifast Swiss Mocha Shake 6-8 oz cold water 3-4 ice cubes 1-2 tsp. Almond Extract

Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Mocha Walnut Shake 1 packet Medifast Swiss Mocha Shake 6-8 oz. cold water 3-4 ice cubes 1/8-1/4 tsp. Walnut Extract

Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

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Orange Mocha

1 packet Medifast Swiss Mocha Shake 6-8oz cold water 3-4 ice cubes 1-2 tsp Walnut Extract Place ice cubes and water in blender. Add the extract, Medifast Supplement and mix for 10-15 seconds or until most of the ice cubes are crushed.

Warm & Spicy Mocha Crème 1 packet Medifast Swiss Mocha Shake 1 C cold water 1 Tb half & half 1 tsp instant coffee 2 packets Stevia ¼ tsp cinnamon Pour ingredients into a blender & mix until smooth and frothy. Microwave on high for 1 minute.

STRAWBERRY BASED SHAKES:

Chocó Berry 1 packet Medifast Strawberry Crème Shake 6-8 oz cold water 3-4 ice cubes 1/4 tsp. Chocolate Extract

Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed

Chocolate Dipped Strawberry 1 packet Medifast Strawberry Shake 6 oz cold water ½ C crushed ice 2 Tb sugar-free chocolate syrup

Pour ingredients into blender & mix until smooth & frothy.

Strawberry Almond Delight 1 packet Medifast Strawberry Crème Shake 6-8 oz cold water 3-4 ice cubes 1/8 tsp. Almond Extract

Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Banana Berry

1 packet Medifast Strawberry Shake 6-8oz cold water 3-4 ice cubes 1-8 tsp Banana Extract or Banana Sugar-Free Syrup

Place ice cubes and water in blender. Add the extract, Medifast Supplement and mix for 10-15 seconds or until most of the ice cubes are crushed

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Kiwi Strawberry Delight 1 packet Medifast Strawberry Crème Shake 6-8 oz Diet Carlson’s Kiwi Strawberry Soda 3-4 ice cubes 1/8 tsp. Almond Extract Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

ORANGE BASED SHAKES:

Beach Comber

1 packet Medifast Orange Shake 1-2 tablespoons sugar-free raspberry syrup 1-2 tablespoons sugar-free orange syrup 1/2 cup lime flavored water 1/2 cup ice Pour ingredients in blender and mix until smooth

Creamsicle 1 packet Medifast Orange Shake 6-8 oz cold water 3 Tb sugar-free vanilla syrup 1 Tb sugar-free Irish cream syrup Pour ingredients into blender & mix until smooth & frothy.

Orange Coconut Cooler 1 packet Medifast Orange Shake 6-8 oz cold water 3-4 ice cubes 1/4 tsp. Coconut Extract Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Orange Pineapple 1 packet Medifast Orange Shake 6-8 oz cold water 3-4 ice cubes 1/8 tsp. Pineapple Extract Place ice cubes and water in a blender. Add the extract, Medifast Supplement, and mix for 10-15 seconds or until most of the ice cubes are crushed.

Orange Banana

1 packet Medifast Orange Shake 6-8oz cold water 3-4 ice cubes 1-8 tsp Banana Extract Place ice cubes and water in blender. Add the extract, Medifast Supplement and mix for 10-15 seconds or until most of the ice cubes are crushed.

Orangey Chocolate 1 packet Medifast Orange Shake 6-8 oz cold water 3 Tb sugar-free chocolate syrup Pour ingredients into blender & mix until smooth & frothy.

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Orange Coconut 1 packet Medifast Orange Shake 6-8 oz cold water ½ C crushed ice 3 tsp coconut extract or 2 TBSP Sugar-Free Coconut syrup Pour ingredients into blender & mix until smooth & frothy.

Tropical Crème 1 packet Medifast Orange Shake 6-8 oz cold water & ½ C crushed ice 3 Tb sugar-free mango syrup 2 Tb sugar-free coconut syrup Pour ingredients into blender & mix until smooth & frothy.

HOT COCOA & CAPPUCCINO BASED DRINKS:

Hot Cocoa Viennese 1 packet Medifast Hot Cocoa 1/4 tsp. Cinnamon (powdered) 6 oz. hot water 1/4 tsp. Vanilla Extract Pour Medifast Supplement into a mug or cup. Stir cinnamon into dry powder. Add hot water and extract. Stir until dissolved. Allow drink to cool for a few minutes to blend flavors.

CARAMEL COCONUT HOTTIE

1 packet Medifast Cappuccino 1 tablespoon sugar-free caramel syrup 1 tablespoon sugar-free coconut syrup 1 cup room temperature water Pour ingredients into a microwavable container. Stir well. Heat for 1-2 minutes.

Cherry Jubilee

1 packet Medifast Hot Cocoa 6 oz hot water 1/4tsp Cherry Extract 1/4tsp Almond Extract Empty Medifast Supplement into mug or cup. Add hot water and extracts. Stir until dissolved. Allow drink to cool for a few minutes to blend flavors. Stir again and enjoy.

Nutty Cocoa

1 packet Medifast Hot Cocoa 2 tablespoons sugar-free almond syrup 1 cup room temperature water Pour ingredients into a microwavable container. Stir well. Heat for 1-2 minutes until desired temperature.

Orange Almond Cocoa

1 packet Medifast Hot Cocoa 6 oz hot water 1/4tsp Orange Extract 1/4tsp Almond Extract

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Peppermint Patty

1 packet Medifast Hot Cocoa 6 oz hot water 1/8 -1/4tsp Peppermint Extract or 1 TBSP sugar free mint syrup Empty packet into mug or cup. Add hot water and extracts. Stir until dissolved. Allow drink to cool for a few minutes to blend flavors. Stir again and enjoy.

Tiramisu

1 packet Medifast Cappuccino 2 tablespoons sugar-free chocolate syrup 1/2 cup cold water 1/2 cup ice Pour ingredients in blender and mix until smooth. Dr. Tom’s Medifast Mocha Frappucino 1 packet Medifast Hot Cocoa Drink mix 1 cup prepared COLD Starbucks coffee (or your brand leftover coffee) 2 Tbsps half and half ½ cup ice Pour ingredients in blender and mix until smooth.

SOUP IDEAS

Spicy Chicken Oriental 1 packet Medifast Delicate Chicken Fast Soup 6 oz. very hot (not boiling) water 1/8 tsp. Mrs. Dash® Extra Spicy salt-free seasoning blend 1 tsp. low sodium soy sauce Pour Medifast Fast Soup into a large mug or cup. Blend spices into dry mix. Add hot water, stirring constantly until thoroughly blended. Add soy sauce and stir.

Gazpacho 1 packet Medifast Tomato Fast Soup 8 oz. hot water Dash of pepper Mix Medifast Fast Soup and hot water in a cup and add pepper. Chill in refrigerator 1-3 hrs.

Chinese Hot & Sour Soup 1 packet Medifast Chicken Noodle Soup 1 1/2 C hot water 1 tsp Chinese mustard 2 tsp soy sauce Mix Medifast Chicken soup, water, mustard & soy sauce in a large cup or bowl. Microwave on high for 40 seconds. Stir & enjoy.

Savory Cheesy Broccoli Soup 1 packet Medifast Cream of Broccoli soup ¾ C hot water ½ C broccoli, chopped 2 Tb parmesan cheese, grated Moisten broccoli & microwave on high for 1 minute in a large cup or bowl. Mix Medifast Cream of Broccoli Soup & water in a large cup or bowl. Pour over cooked broccoli. Microwave on high for 2 minutes. Top with grated parmesan cheese & enjoy.

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Freda’s Asparagus Broccoli Soup 1 packet Medifast Cream of Broccoli soup ¾ C hot water ½ cup canned asparagus, chopped OR ¼ pound fresh asparagus, blanched and chopped little ground nutmeg if desired Place heated asparagus and prepared Medifast Cream of Broccoli Soup in blender and puree just until smooth. Serve with a little ground nutmeg if desired.

“Extras” RECIPES Chocolate Covered Cherry Mousse Take 1/2 cup of really hot water and put it into a blender. Add 1 package of sugar-free cherry Jell-O, (or any flavor actually). Blend well on medium speed. Mixture will become frothy, but continue blending. Do not turn blender off while adding next ingredients. Next, add 4 ice cubes; allow them to blend into the mixture. Add Medifast shake mix (chocolate, in this case), allowing it to also blend into the mixture. Add an additional 4 ice cubes and continue mixing until thick. If mixture did not get thick enough, chill in the refrigerator for a few minutes. The great thing with this one - you can make any mousse flavor by alternating the flavor of the Jell-O. Orange Jell-O with a vanilla shake might be just like a creamsicle. 1 pkg MF oatmeal (I used Apple Cinnamon or Maple and Brown Sugar one) 1 pkg scrambled eggs [or one small fresh egg] 2 pkts chocolate pudding 1 1/2 c water 2 pkts Splenda 1/4 t baking powder 1/4 t salt 1/2 t vanilla 1 T cocoa powder Place mixture in an 8x8 pan, sprayed with non-stick stuff and in the oven at 350, and bake for 20 minutes or until toothpick comes out clean. 1/4 of a pan is a Medimeal. This batch, then, makes 4 meals.

Cream Cheese Icing

4 ounces of fat free cream cheese (30 cal for 2 tbsp) 1/8 tsp vanilla Splenda® to taste. Whip it up. Just a little dab will do you!

Crepes

1 package Medifast Vanilla Shake 1 package Medifast eggs 1/4 tsp baking powder 1 tsp vanilla 1 packet Stevia pinch of salt Add water to get a thin pancake batter consistency. Heat a small non stick skillet with Pam® (8 inch). Pour in enough batter to coat bottom of the pan. Cook over medium heat until set. Then turn (I use a silicon spatula) and cook the other side for a minute. You may need to experiment with cooking temp/time. They cook fast - so be ready to flip them as soon as they set and take them up quickly after flipping.

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You can make 2-3 pancakes with the batter. Cut the whole stack in half and save half for another meal. To serve - Spray with butter flavored spray and add a bit of sugar free jam or sprinkle a packet of Stevia and then add lemon juice. You can do lots of things with these of course and vary the recipe. Counts as 2 Medifast meals unless divided in 2.

Granola 1 pkg Medifast Oatmeal (any flavor) 1 ½ packets of Stevia 1 tsp of caramel DaVinci® sugar free syrup 1/2 tsp of cinnamon Add enough water to get the granola to stick together and then sprinkle onto a cookie sheet. Bake at 400 for approx 5-10 minutes, or longer for larger pieces of granola. It’s a great snack food and works great when you’re on a plane or at the movies. Pumpkin Pie * counts as one meal and one snack 1 pkg Medifast Apple cinnamon oatmeal 1 pkg Medifast Multi-Grain Crackers ¼ tsp+ pumpkin pie spice (to taste) 2 packets Stevia sweetener (to taste) 5 oz of water Mix oatmeal, water, spice and sweetener together. Microwave on high for 2 minutes. Stir thickened mixture. Chill in freezer 10 minutes and spoon onto crackers. You may serve with tiny bit of Lite Redi-whip whipped cream if desired. *Limit to one per day.

Vanilla Soft Serve “Ice Cream”

1 pack of Medifast vanilla pudding 1/2 cup of cold water 1 cup of ice 1 oz of cold fat free cream cheese (deduct cream cheese from your lean for daily totals) 1/2 tsp of almond extract 1 packet of Stevia Put all ingredient in the Magic Bullet® mixer until is mixed well, eat right away or freeze a few hrs

Shake Ideas Ad ¼ tsp of Crystal light Strawberry light Strawberry Kiwi drink mix to the Strawberry shakes to make them tastier. Also, add raspberry Crystal light about ½ tsp to the Chocolate Shakes. Try coconut extract in the Dutch Chocolate; cherry extract in the French Vanilla; almond extract in the Swiss Mocha. And try missing all of them with tea or coffee instead of water (decaf is you like) Use banana/strawberry Safeway sparkling water with the Banana Shake mix. Use coffee instead of water with the Swiss mocha or the hot cocoa mix and add 1 Tbsp sugar-free French vanilla coffee creamer and blend. Add 1 tsp instant coffee into any of the chocolate drinks, hot cocoa, Swiss mocha, Dutch chocolate.

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Sugar-Free Snow Cones

Finely crushed ice 1 to 1-1/2 cups cold water 1-2 tablespoons of Sugar-Free Davinci Syrup, flavor of your choice (blueberry, grape, orange, etc)

Combine in blender at ice crushing speed. I use a Magic Bullet. Enjoy!

Egg drop soup 1 pkg chicken broth or MF Delicate Chicken Fast Soup 1 small pinch ground ginger 1 ½ tsp egg substitute (like Egg Beaters) or 1-2 egg whites 1 inch of green onion stalk Mix the broth with water according to directions and bring to a rolling boil. Stir in the small pinch of ground ginger. Chop up the green onion stalk (using cooking shears) and add to the broth. While the broth is boiling, very slowly add the egg white or egg substitute with one hand while stirring with the other hand. The egg will “bloom” because the white cooks instantly. Serves one. Counts as snack and a little of your lean because of the egg.

Candy Nuggets

1 packet Medifast Chocolate Pudding 1 tablespoon Davinci Sugar Free Almond Syrup 1/2 ounce finely chopped almonds, optional 3 ounces of cold water Combine ingredients and whisk until smooth. Or use the Magic Bullet if you have one. Drop by teaspoonfuls onto waxed paper and freeze. Yield: 1 Medifast meal (and 1/2 daily Medifast snack if using the almonds)

Medifast Chili Dip

1 packet Medifast Chili 3-1/2 ounces of cold water 1 tablespoon salsa 2 drops of Tabasco sauce, optional Dash of basil and oregano, optional

Prepare as directed on box (but with reduced water as above), and let stand covered with paper plate for 5 minutes to allow for thickening. Eat dip with one packet of Medifast Crackers and enjoy! Yield: 1 serving and 1 daily Medifast snack

Capella’s Flavor Drops

Check it out. Capella's popular Flavor Drops will enhance the flavor of your Medifast Meals. Change ordinary Chocolate pudding or shakes into Chocolate Tangerine, Chocolate Marshmallow, Butterfinger, Chocolate Macadamia Nut, Chocolate Peanut Butter, Chocolate Irish Cream, etc. Buy them online at www.capellacoffee.com.

Snack Options Limit one snack per day:

1 Packet of Medifast Soy Crisps 1 cup of Sugar-free Jell-O 1 packet of Medifast Crackers 1 Medifast Fast Soup 1 cup bouillon 3 celery stalks 1 sugar-free Popsicle 2 dill pickle spears