Sample Menu
Here’s a day of typical meals in an adult plan.
Breakfast
4 oz. Medifast scrambled eggs with optional sprinkle of dill
Snack
6-8 oz. Medifast cappuccino
Lunch
8 oz. Medifast chicken noodle soup
Snack
Medifast chocolate mint bar
Dinner
Lean-and-green meal—
Grilled kabob made from 6 oz. chicken breast; 1 cup mix of green, yellow, and red peppers; and ½ cup mix of yellow squash, cherry tomatoes, and zucchini; brushed with 1 tsp. olive oil and optional ½ tsp. barbeque sauce
Dessert
4 oz. Medifast chocolate pudding
Throughout the day
Eight 8-oz. glasses of water
Nutrition
Here’s a breakdown of the nutritional content of a day of meals on Medifast’s 5&1 plans for adult men and women, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Because Medifast and lean-and-green meals vary, these figures are estimates. Diet figures were supplied by Medifast, Inc.
| Adult Women’s Plan | Adult Men’s Plan | Recommended | ||
|---|---|---|---|---|
| Calories | 800-1,000 | 800-1,000 | Women | Men |
|
21-25: 2,000 26-50: 1,800 51+: 1,600 |
21-40: 2,400 41-60: 2,200 61+: 2,000 |
|||
| Total Fat | 20% | 20% | 20%-35% | |
| Saturated | 3%-5% | 3%-5% | Less than 10% | |
| Trans | 0% | 0% | N/A | |
| Total Carbohydrates | 40% | 40% | 45%-65% | |
|
Sugars (total except as noted) |
10%-20% | 10%-20% | N/A | |
| Fiber | 25 g.-30 g. | 25 g.-30 g. | Women | Men |
|
19-30: 28 g. 31-50: 25 g. 51+: 22 g. |
19-30: 34 g. 31-50: 31 g. 51+: 28 g. |
|||
| Protein | 40% | 40% | 10%-35% | |
| Sodium | 1,250 mg.-2,000 mg. | 1,250 mg.-2,000 mg. | Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium | At least 2,100 mg. | At least 2,100 mg. | At least 4,700 mg. | |
| Calcium | 1,000 mg.-2,250 mg. | 1,000 mg.-2,250 mg. |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 | 2.9 mcg.-8.3 mcg. | 2.9 mcg.-8.3 mcg. | 2.4 mcg. | |
| Vitamin D | 10 mcg.-34 mcg. | 10 mcg.-34 mcg. | 15 mcg. | |
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.
Last updated by Kurtis Hiatt | December 27, 2012
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