What You'll Eat

What You’ll Eat

on the Medifast 5 & 2 & 2 Plan

Suggested serving

Lean, Leaner, Leanest

Lean & Green Meal:
The “Lean”

Lean Tips:
  • Choose meats that are grilled, baked, broiled, or poached—not fried.
  • Choose the appropriate serving size* of any protein from the list. We’ve made it easier by labelling them Leanest, Leaner, and Lean; all options are appropriate for the Medifast 5 & 2 & 2 Plan.
    *Note: portion sizes are for cooked weight.
  • Each week, strive to eat at least two servings of fish rich in omega-3 (such as salmon, tuna, mackerel, trout, or herring).
  • Select a variety of protein sources each week.
  • Limit red meat (beef, pork, lamb) to 17 ounces per week.

Healthy Fat Servings

Add 0-2 healthy fat servings with each lean & green meal, as indicated on the Leanest, Leaner, Lean chart above.

Every day, you’ll incorporate up to two servings of healthy fats into your lean & green meals. These fats are necessary for the body to absorb vitamins A, D, E, and K so it’s important that you get as many servings as you are allowed with your lean & green meals.

  • 1 teaspoon/5 mL of canola, flaxseed, walnut, or olive oil
  • Up to 2 tablespoons/30 mL of reduced calorie salad dressing—we recommend low-sodium options that provider approximately 5g of fat
  • 8-10 black or green olives
  • 1 teaspoon/5 mL of trans-fat-free margarine

All options are appropriate on the Medifast 5 & 2 & 2 Plan. Use this list to make well-informed food choices.

Lean & Green Meal:
The “Green”

Choose three servings from our Green Options list for each of your lean & green meals.

Note: All vegetables promote healthful eating; however, during the weight-loss phase of your plan, high-calorie and high-carbohydrate vegetables (such as Brussel Sprouts, carrots, corn, edamame, peas, potatoes and onions) are limited to the healthy snack category in order to enhance your weight-loss results.

Choose 3 servings from the Green Options List below:

1 serving = ½ cup vegetables (unless otherwise specified)

Lower Carbohydrate

Lower Carbohydrates1 cup/250 mL

collards (fresh/raw), endive, lettuce (green leaf, butterhead, iceberg, romaine), mustard greens, spinach (fresh/raw), spring mix, watercress, bok choy (raw)

½ cup/125 mL

celery, cucumbers, white mushrooms, radishes, sprouts (alfalfa, mung bean), turnip greens, arugula, nopales, escarole, jalapeño (raw), Swiss chard (raw), bok choy (cooked)

Moderate Carbohydrate

Moderate Carbohydrates½ cup/125 mL

asparagus, cabbage, cauliflower, eggplant, fennel bulb, kale, portabello mushrooms, cooked spinach, summer squash (scallop or zucchini)

Higher Carbohydrate

Higher Carbohydrates½ cup/125 mL

broccoli, red cabbage, collard or mustard greens (cooked), green or wax beans, kohlrabi, okra, peppers (any color), scallions (raw), summer squash (crookneck or straightneck), tomatoes (red, ripe), turnips, spaghetti squash, jicama (cooked), Swiss chard (cooked)

Healthy Snacks for the 5 & 2 & 2 Plan

Choose two healthy snacks per day from among those that provide about 60-100 calories and no more than 15 g carbohydrates.


whole grain bread, cereal, pasta, crackers, or starchy vegetables

  • ¼ large (30g) bagel
  • 1 slice whole grain bread
  • ⅓ cup (75mL) of whole grain cereal or pasta
  • ⅓ cup (75mL) brown or wild rice
  • 3 cups (750mL) air-popped popcorn
  • ½ cup (125mL) peas or corn
  • 3 oz (85g) baked potato
  • 1 oz (30g) ready to eat, unsweetened cereal

fresh, frozen, canned, or dried (avoid sweetened fruits and fruit juices)

  • 1 small apple or pear
  • ¾ cup (175mL) blueberries
  • 3 medium prunes
  • ½ cup (125mL) canned fruit cocktail in water or natural juices
  • 2 Tbsp (30mL) raisins
  • 1 small banana
  • ½ large or ¾ cup (175mL) grapefruit
  • 20 fresh grapes

1 cup (250mL) fat-free or low-fat milk (including cow, soy, almond, or buttermilk) or ½-1 cup (125-250mL) nonfat or low-fat yogurt