Burgers and Fries Medifast Style

Written by on May 31, 2016 in Healthy Recipes - No comments

Burgers and fries—it’s an American summertime favorite, but it doesn’t quite make for the healthiest meal.

At Medifast, we believe that eating healthy doesn’t mean completely avoiding all your favorite summer cookout foods. We believe that you can satisfy your cravings, but you just have to do a little tweaking to the recipes!

So how can you consume a burger and fries while on a diet? Try these tips:

Substitute that fatty ground beef patty for a lean healthy turkey patty! It’s all about the seasoning when it comes making a good turkey burger. Experiment with different seasonings for your turkey burger or do a quick Google search to find a new, unique recipe—just watch out for recipes that call for ingredients like mayonnaise!

And the fries? Skip the fried potato all together and try zucchini fries instead! When you eat this delicious recipe, you won’t even miss those greasy spuds:

baked_panko_parmesan_crusted_zucchini_fries_horiz Turkey-Burger-01



Baked Parmesan Zucchini Fries & Turkey Burger

2 Servings: 1 Learn and Green, 1 Optional Snack, 6 Condiments


• 3 Cups Zucchini, cut into thick matchstick pieces
• 3 Tbsp Parmesan Cheese
• 1 Tsp Hot Paprika
• 1 Egg
• 9oz 97% Lean Turkey (cooked weight)
• Burger Seasonings of choice
• Cooking Spray




1. Preheat oven to 400 degrees
2. Lightly grease baking sheet with 5 sprays of cooking spray
3. Mix Medifast® crackers, parmesan cheese, and paprika in shallow bowl
4. In a separate bowl, whisk eggs
5. Dip each zucchini piece in egg then breadcrumbs and place on baking sheet
6. Bake for 20-25 minutes, until fries are crispy on all sides
7. While fries are in the oven, in a skillet or on the grill, cook four turkey burger patties

Now go enjoy those summertime cookouts without guilt! Want more tasty summer recipes? Try these 3 simple summer recipes.

*Average weight loss for Medifast Weight Control Center® customers is 25 pounds.

Craving Wraps On A Diet? Make Them With Cauliflower!

Written by on May 17, 2016 in Healthy Recipes - No comments

If you’ve ever tried searching for healthy recipes on Pinterest, you’ve probably come across cauliflower crust pizza. This delicious and fairly simple crust allows us to eat one of the most delicious foods on the planet—pizza!—without all the guilt.

Cauliflower can help us enjoy so many other foods that we love as well, like tasty wraps, with fewer carbs and calories. These delicious veggie wraps are packed with flavor and make for a great on-the-go lunch!

What Can You Make with Cauliflower? Wraps!

Veggie Cauliflower Wraps 

4 Servings: 1/3 Lean, 3 Green, 1 Healthy Fat, 1 ½ Condiments


Cauliflower Wraps

  • 4 cups small cauliflower florets
  • 2 oz (½ cup) reduced-fat, shredded cheddar cheese
  • 2 eggs
  • ½ cup liquid egg substitute
  • ½ tsp lemon zest
  • ¼ tsp salt
  • Cooking spray

Wrap Filling

  • ½ cup guacamole
  • ½ cup diced bell pepper
  • ½ cup diced tomato
  • ½ cup diced cucumber
  • ¼ cup chopped red onion
  • 4 large kale leaves


  1. Preheat oven to 375° F.
  2. Place cauliflower florets in a food processor or chopper and pulse until they become very fine rice-like pieces.
  3. Place cauliflower in microwave-safe dish and microwave three minutes. Stir cauliflower, and then return to the microwave for another two minutes.
  4. Once cooled, place cooked cauliflower in a cheesecloth or thin dishtowel and squeeze out as much excess liquid as possible.
  5. Add cheese, eggs, egg substitute, lemon zest, and salt, and mix until thoroughly combined.
  6. Pour a small portion of the mixture onto a baking sheet lined with lightly greased parchment paper. With a spatula, spread evenly to make four medium-sized wraps.
  7. Bake for about 8 – 10 minutes, then flip and cook for an additional 5 – 7 minutes. Carefully peel wraps off of the parchment paper, and set aside.
  8. Prepare wraps by spreading guacamole evenly onto each wrap, topping with a kale leaf, dividing remaining vegetables evenly among each wrap, and rolling wraps.


Not in the mood for a wrap? How about cauliflower tacos? There are so many options you can make with this delicious alternative!

4 Tips For a Happy, Healthy Vacation

Written by on May 10, 2016 in Fitness Tips, Healthy Recipes - No comments

Summer is on its way, which means that fun summer vacations are also coming soon! Whether you’re going on a week-long vacation or just going on a short weekend trip, it can be difficult to make healthy decisions when you feel like you should be able to indulge and enjoy yourself. While lounging on the beach sipping an ice-cold piña colada sounds like a dream, it’s not quite the right way to keep on the right track with your health.


To keep yourself heading down the right path to weight loss, try following these 4 simple tips on your next vacation!

Use Portion Control

More than likely you’ll be eating out for most (if not all) of your meals when you’re on vacation. While most restaurants do have healthy options on the menu, you should still be watching the portion sizes. Most US restaurants serve portion sizes 2-3x larger than US Dietary Guidelines recommend.

Just because you will have more food on your plate doesn’t mean you have to eat it! Imagine the portion size you would eat at home and try to limit yourself to that amount. Take leftovers back to the hotel and save it for the next day if you have a mini-fridge and/or microwave.

Pro Tip: If you know the restaurant serves huge portions, ask for half the meal to be boxed up for you before it’s brought out so you won’t even be tempted!

Choose the Best Options

Sometimes choosing a healthy option while eating out can be a daunting task. Often time foods labeled as “low carb” can still be loaded with calories and fat. Options listed in the healthy, lite, or lowfat categories on the menu and typically fairly safe bets, but don’t be afraid to ask questions about how the food is prepared and ask for small changes—most restaurants will be happy to make those adjustments for you!

Take a look at these 20 tricks to eating healthy while eating out for some great ideas on how to keep a healthy diet!

Plan, Plan, Plan

Planning out where you’re going to be eating and what you’re going to order can cut down on stress during your vacation and eliminate poor spur-of-the-moment dining decisions. Use sites like TripAdvisor and Yelp to find healthy, yet delicious restaurants in the area you’ll be staying!

Go Sightseeing by Foot

Sightseeing is really just exercise hidden in a bit of fun! Take a walk and explore new places, take pictures and videos so you’ll always remember the places you’ve been. If you have a fitness monitor, like a Fitbit, or even just a newer iPhone, take it with you to keep track of your steps and how far you’ve gone!

Above all, don’t forget to enjoy your vacation! Yes, we encourage you to try to stay healthy, but remember to have fun and enjoy yourself!

Looking for more tips to keep on track during your vacation, check out more tips for healthy vacation dieting!

Healthy Super Bowl Recipes Everyone Will Love!

Written by on February 2, 2016 in Frederick, Healthy Recipes, How it Works, York - No comments

Whether you’re rooting for the Panthers or Broncos, or just in it for the hilarious commercials, Super Bowl parties are always a good time… and don’t even get me started about the food! But, all those delicious game day snacks can be so unhealthy and can really get you off track of your Medifast plan!


Yeah, it’s okay to give into your cravings once in a while, but isn’t it nice when you get to pig-out on food that is actually healthy without depriving yourself of what you really want to eat?

Chicken wings, cheesy dips, burgers… these are all staples to so many Super Bowls parties, and things that can be made healthy! We were going to share just a few healthy super bowl recipes, but they’re all just too delicious to choose. So, without further adieu, here are 52 super-healthy, super-tasty, Super Bowl recipes:

Greatist.com: 41 Guilt-Free Super Bowl Snacks

Health.com: 11 Healthy Super Bowl Snacks

Let us know if you try any of these great recipes during your Super Bowl party. If you have any healthy game-day snacks of your own, we’d love to hear those too!


Packing the Perfect Healthy Lunch

Written by on January 26, 2016 in Healthy Recipes - No comments

We get it—kids are picky eaters (if yours aren’t, consider yourself lucky) so it can be difficult to pack a healthy school lunch for them. When I was a kid I remember PB&J sandwiches and chips being staples in my lunch bag, but we’re encouraging you to go beyond that and incorporate healthy nutrient-packed food into your child’s lunch box.


These guidelines will help you pack the perfect lunch every time without it getting boring. No one wants to eat the same thing every day! Feel free to follow these guidelines for yourself as well as you pack your lunch bag for work or need an on-the-go meal for those hectic days!

Start with a Fruit & Veggie

Pack your fruits and veggies first to make sure that they make it into the meal. Try vegetables that don’t need to be cooked: baby carrots, bell peppers, or sugar snap peas are a great idea. Tip: add in a scoop of hummus or 1-2 tables spoons of dressing to add flavor to raw vegetables!

For easy-to-pack fruit try these: bananas, grapes, kiwi slices, strawberries, blueberries, etc. Try mixing in either frozen or fresh berries with low-fat yogurt for a parfait-like dessert.

Are your kids not a fan of fruits or vegetables? Try sneaking them in! Add banana slices to a PB&J sandwich, or spinach and cucumber slices to a turkey sandwich.

Opt for Lean Proteins

Sandwiches are a staple of most lunchboxes, but make sure you’re using lean deli meat, like turkey or chicken. Other great options are grilled chicken strips or tuna for tuna patties.

Add Low-Fat Dairy

Milk and yogurt are perfect ways to add in some diary. Cow’s milk, almond milk, soy milk, cashew milk… all great options! When you’re purchasing yogurt be sure to look for a brand that is low in sugar—some of them (especially the ones made for kids) can often be packed with sugar!

Use Whole Grains

When it comes to breads and wraps, look for whole grains. You can also add in whole grains with the Medifast popcorn and crackers.

Toss the Sugary Drinks Out

Add water instead of sugary juices and sodas. Want something a little more exciting than plain water? Add fresh fruit, like lemon, for flavor without having all that sugar. Check out this neat fruit infusing bottle perfect for your kids’ lunch bag.

And most importantly…

Involve Your Kids

Let your children help pack their lunches. What do they want to eat? Let them choose one food from each of these categories and prepare a meal together!

Last Week to Sign Up for 40% off ALL Programs!

Written by on August 25, 2015 in Frederick, Healthy Recipes, York - No comments

Have you been thinking about losing weight? It’s time to stop thinking and just do it! Maybe you didn’t reach your goal of having a beach-ready body by the end of the summer (it happens to the best of us), but that doesn’t mean you should wait until next year to try again. It’s never too late to start… and we’re here to help get you on the right track at the right price.


Our professional counselors are here to help develop a plan personalized to your needs. You’ll choose from tasty Medifast meals, like cheese pizza bites, pancakes, oatmeal, ice cream, and shakes. You can also enjoy the delicious treats you crave and still lose weight, like the fantastic cookies shown below. Indulge in these cookies and more while you lose weight with Medifast!

Banana Cheesecake Chocolate Cookies



1 Brownie (1 Meal)
1 Banana Pudding (1 Meal)
2 tbsp light cream cheese (2 Condiments)
5 tbsp water

1. Combine brownie mix with 2 tbsp water until well blended. Spray a plate lightly with Pam.
2. Spread batter on to plate to form two round circles. Microwave for about 1 minute and 30 seconds. Microwave times may vary. Try doing 1 minute first and then check to see if it is done.
3. Allow to cool. In a small bowl, combine pudding, cream cheese and 3 tbsp water to form a smooth thick batter. Add more water if needed to resemble a thick spread. Spread the batter evenly on both bookies.
4. Serve.

Not sure if Medifast is right for you? Just see how much weight real clients from our centers in Fredrick and York have lost in our previous blog. You could be the next success story that we share with our followers!

Join the Medifast community today to receive 40% off the program right for you – it’s the last week to get these savings! Just fill out the form below and get started right now.

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Tawanya’s Medifast Journey

Written by on June 2, 2015 in Healthy Recipes, Lancaster, Success Stories, York - No comments

At Medifast, our team finds success in our clients stories which is why we are sharing with you Tawanya’s inspiring weight loss journey. Do you have an inspiring story to share? Let us know on our Facebook page and we would love to include your story in our blog!

Hey York!

This past weekend was the anniversary that my family in NC saw me for the first time after starting Medifast! I went home again this year smaller than what I was last year! Here’s what I learned from that trip in 2014 to today… P.E.R.I.O.D.S. (Positive, Encouraging, Restoring, Improving, Overcoming, and Destroying Self!)

I work for a company that LOVES to use acronyms. I tend to think of things in that way, therefore I thought I’d share my latest encouraging one… When you think about it, we all tend to encourage others when they are down but we never encourage ourselves! We tell them to stay positive, but we can’t. Why is that? We can easily restore someone else’s hope but not our own. We can show someone how to improve their way of life, but when it comes to ours, we flip flop around like a fish out of water. We talk about overcoming obstacles, but fall down every time there is a bump in the road. And let me not talk about how we are destroying ourselves in this very process! It’s time to stop… PERIOD!

unnamed-7  I know I do not walk alone with that… But, I have stopped, period! While on this weight loss journey, I have surrounded myself with positive people to reinforce what I was learning about myself, I CAN lose this weight! I surrounded myself around encouraging people because I knew that there would be days when I would get down when I didn’t achieve my own personal goals.  I still try to find ways to improve my life as this is a life adventure. It’s life altering as what I used to do, I can’t do anymore for I don’t want to fall back into my old habits. I keep reminding myself to overcome those pitfalls when they come, and they do come! I overlook and tune out the negativity I hear from others when they see me. I do not doubt myself as I used to. I have proven to myself that I can lose the weight, now I need to prove to myself that I am able to keep it off!

So, what do I plan to do? Well, the first thing I need to do is to change my family’s eating habits. Why, cause I’m going to eat what I fix them now. No more what are you eating for dinner and I fix myself something else! I am focusing on phasing into the maintenance phase of the Medifast plan. In doing so, I can go back to eating “regular” foods. I need to learn what is the right thing to eat. They have already taught me about portion control as well as how often I need to eat to keep my metabolism up. I already know to keep that going. I also need to keep surrounding myself with positive people. Negativity has no room in my life!

Next and I gasp as I write this, I need to put away all my family recipes! (Yeah, I know… easy to say and it’s gonna be a BEAST to do!) Yep, being from the south… Gotta change how I cook ya’ll! I have learned that fat can be healthy as long as it’s not in every meal!

Final and it’s the BIG one… I have to get up and get out! Get out and exercise that is! No more sitting around reading a book. Since I have lost over 60 pounds, I have the drive to not go back. Exercising is easy to do now. I just need to learn how keep it into my everyday and not fall back into the old habit of putting it off…

So, yeah. The next time you say, I can’t; I don’t have time; why me?; Not happenin’… just remember this…. P.E.R.I.O.D.S. (Positive, Encouraging, Restoring, Improving, Overcoming, and Destroying Self!) Be the positive, encouraging, restoring, improving, over-comer, and stop destroying self! A period can end a sentence, but if you are not careful, it can end you!


Healthy Meals for When You’re On-The-Go!

Written by on April 28, 2015 in Frederick, Healthy Recipes, York - No comments

Good day!

May is just around the corner and I can NOT wait! Last year at this time, I was getting excited to see my first NASCAR race in Charlotte, NC with my hubby. (Yes, we are going again this year.) The difference in me this year (besides being 50 lbs lighter!) is that I won’t be so stressed about what meals I should take with me when I travel to North Carolina.

Last year, I was excited and worried at the same time as I didn’t know what Medifast meals I should take with me. I knew I needed to drive to NC and I was worried about how to do my meals. I loved to drink the Medifast shakes, so I made 2 bottles before I left home and had them sitting on ice in my cooler. I also made my Medifast brownies ahead of time and wrapped them in foil. I had my two bars I ate every day. AND I had to figure out how I was going to eat my Medifast cereal! I ended up eating it without milk and just munching on each pieces as I drove.

It was pretty stressful! But I didn’t know then what I know now… Travel light!

Recently, I had to travel with my job and I was going to be out of town for a few days. I knew that I wouldn’t have access to a microwave or a sink where I would want to wash my dishes. I tried doing that last year in Charlotte at the hotel and I really didn’t like having to wash out my containers in the bathroom sink.

My solution? Travel light!

travel light link preview image

I took the Medifast bars with me this time! I had 4 different bars with me and it worked out great!

It worked out so much better than what I expected! When you are traveling out of town, take the stress off by using the Medifast bars for your meal replacements. It makes going on vacation or traveling so much easier and you will be glad you did it!

Until next time…

April pic









You can try all of our delicious, healthy food for less right now! When you sign up for the Medifast Program in April, we are giving you ONE WEEK of FREE food! (Offer valid online only.) Now that’s a mouth-watering way to enjoy your savings!

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Eat Without the Guilt: Medifast Apple Cinnamon Oatmeal

Written by on April 14, 2015 in Frederick, Healthy Recipes, York - No comments

Good day!

How are you enjoying this weather? I LOVE LOVE LOVE spring! It’s a time for rejuvenation! I see spring flowers popping up in my yard, the trees are starting to bud, and pollen is in the air! Nature is getting ready to show it’s stuff! And that was my mindset last year this time. I was getting ready to show off!

One of the things I love about Medifast is the variety of food that you have to choose from, just like spring has a variety of colors and smells. I LOVE chocolate and Medifast has chocolate for just about every meal of the day: brownies, chocolate chip cookies, chocolate bars, AND dutch chocolate shakes! YUM!

But I can’t just eat chocolate every day as I would get bored. Medifast makes it easy to choose what I want to eat each week. Mac-n-cheese, chicken and wild rice soup, chili, mashed potatoes; the list goes on and on…

With that said, I tried a few different things besides their chocolate. I started with the oatmeal but I didn’t add enough water and I cooked it too long. Needless to say, it wasn’t the best meal I have ever made. I called my support at the center and they helped me out with what I did wrong, gave me a few pointers, and sent me on my way.

So, I made some changes to the recipe, and now it’s delicious! Here is the oatmeal recipe that I make to start off each day right:

Medifast Apple Cinnamon Oatmeal



  • Stir in all the ingredients well.
  • Cook for 2 minutes.
  • Let cool for 1 min and viola! A delicious meal in minutes.

If you have any issues with meals, please feel free to ask me how I make mine. I don’t mind sharing my recipes!

Tawanya aka “The York Canary

Stop by your local center today to pick up a box of apple cinnamon oatmeal to try this healthy, filling breakfast meal!

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Fresh Herb Vinaigrette Dressing for Your Summer Salads!

Written by on March 31, 2015 in Frederick, Healthy Recipes, York - No comments

Good afternoon!

SPRING has sprung! Yes! It’s a time of looking forward to warmer days as well as starting to get “fit” for the summer. In keeping with that “theme”, for today’s blog I thought I would share a recipe I found that you can use when you make your tasty, fresh summer salads!

Yesterday, I received an Eating Well magazine in the mail and saw a recipe for Herb Vinaigrette dressing! This recipe calls for chicken broth, so we can use the Chicken Stock recipe from our very own Chef Maxwell (my cousin) that we made recently!

Herb Vinaigrette

(from Eating Well Magazine, page 29: also on the web at http://www.eatingwell.com/recipes/herb_vinaigrette.html)

Makes: About 3/4 cup

Active Time: 10 minutes

Total Time: 10 minutes


  • 1/4 cup extra-virgin olive oil
  • 1/4 cup reduced-sodium chicken broth (Use your Chicken broth from Chef Maxwell’s recipe)
  • 1/4 cup red-wine vinegar
  • 3 tablespoons chopped fresh herbs, such as basil, tarragon, dill, oregano or marjoram, or 1 tablespoon dried
  • 2 tablespoons finely chopped shallots
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


  1. Combine oil, broth, vinegar, herbs, shallots, salt and pepper in a jar with a tight-fitting lid. Shake until well combined. (Or whisk in a bowl.)


Per tablespoon: 45 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 0 g carbohydrates; 0 g added sugars; 0 g protein; 0 g fiber; 61 mg sodium; 14 mg potassium.

Carbohydrate Servings: 0

Exchanges: 1 fat


Enjoy! And just as a heads up – you’re going to want to cover and refrigerate this dressing for up to 2 days to get the full flavor! So make sure you prepare it in advance to when you’re planning on using it on your salads.


herb vinaigrette dressing collage

To see more healthy recipes daily – follow us on Facebook or Pinterest! We are constantly on the lookout for new twists to classic recipes to spice up your lunch/dinner meals! Sign up for our program today to start your weight loss journey!
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