Your typical day: 1 Lean & Green

You eat 1 Lean & Green Meal each day.
Enjoy a "home-cooked" Lean & Green Meal at a time most convenient for you—even if that means dinner with friends on Monday, a working lunch on Tuesday, or Sunday brunch with family.

Lean and Green Meal

The Lean

Choose 5–7 ounces of lean protein—fish and shellfish, poultry, beef, pork, and meatless options—every day. Depending on the fat content, you'll also get up to two servings of healthy fat, like olive oil, olives, or low-carbohydrate salad dressing.

See Lean Options (PDF) >

See your vegetarian options (PDF) >

The Green

Load up on non-starchy vegetables like spinach, spring mix, asparagus, and broccoli. You'll get three high-fiber, low-carb servings a day to fill you up and slim you down.

See Green Options (PDF) >

Optional Snacks

If you find yourself craving a little something extra, enjoy an optional snack such as:

  • 3 celery stalks
  • 1 fruit-flavored sugar-free Popsicle®
  • 1/2 cup serving sugar-free gelatin, such as Jell-O®
  • Up to 3 pieces of sugar-free gum or mints
  • 1/2 oz of nuts: almonds (10 whole), walnuts (7 halves), or pistachios (20 kernels)*
  • Medifast Soy Crisps and Crackers

*Nuts are a rich source of healthy fat and additional calories—choose this optional snack sparingly.


Spice up your Lean & Green with up to three condiments. Example of approved condiments:

  • 1 Tbsp sugar-free catsup
  • 1 Tbsp salsa
  • 1 cup Pure Silk Unsweetened Almond Milk
  • 1 Tbsp light mayonnaise
  • 1 Tbsp cream cheese

See All Condiments (PDF) >

Recipes for success

We've come up with dozens of delicious recipes that fit the 5 & 1 Plan. Be sure to get the Medifast Lean & Green Meal Cookbook for recipes, and get cookin'!

You can also find an abundance of recipes for free on MyMedifast, our online community.

Learn About MyMedifast >