PROGRAMGUIDE

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Consult with Your Healthcare ProviderAside from you, your healthcare provider knows your body better than anyone. That’s why we recommend that you discuss Medifast with him or her before beginning the Program, and stay in touch throughout your weight-loss progress. You’ll want your healthcare provider’s supervision especially if you are:

• Older than 65• Younger than 18• Living with diabetes, hypertension, or other serious medical conditions• Taking Coumadin® (warfarin), lithium, or other medications, especially those for diabetes or high blood pressure

Medical ConsiderationsDo not use the Medifast Program if you are pregnant. If you have a serious acute or chronic illness (i.e., heart attack, cancer, liver disease, kidney disease, anorexia,

Welcome to

MEDIFASTCongratulations!You’ve taken an important first step in controlling your weight and improving your health, and Medifast is ready to help you, starting right now. This guide will help you use our products and plans to get healthier safely. Please read it carefully to learn what you need to get started.

With over 70 Medifast Meals to choose from, the Medifast Program is convenient and simple to follow, emphasizing portion-controlled eating at regular times throughout the day. Medifast Meals are individually portioned, calorie and carbohydrate controlled, and low in fat. Every meal provides adequate protein and is fortified with vitamins and minerals to help you manage your weight while nourishing your body. The Medifast Program was developed by doctors and is clinically proven to be safe and effective for weight loss.

And once you’ve reached your goals, Medifast support continues with our Healthy Living Program, where you’ll learn how to transition and maintain your new, healthier weight for the long term.

This Program and any of its materials donot in any way constitute medical advice or substitute for medical treatment.

bulimia, etc.), do not use Medifast until your healthcare provider says you have recovered or that your condition is stabilized.

Note: Rapid weight loss may cause gallstones or gallbladder disease for those at high risk.

Special Medical or Dietary NeedsFor more information about successfully using Medifast based on your specific needs, please reference the following at MedifastNow.com:

• Using Medifast with Coumadin® (warfarin)• Gluten-free Fact Sheet• Soy and Your Medifast Plan• Vegetarian Information Sheet• Bariatric Surgery and Medifast Information Sheet

Welcome ....................................................... 1

Choosing a Medifast Meal Plan ................................... 2

The Plans ...................................................... 3

The Components ............................................ 6

Tips ...................................................... 10

Medifast for Diabetes ..................................... 11

Medifast for Seniors ....................................... 12

Medifast for Teens ......................................... 13

Medifast for Gout .......................................... 18

Medifast for Nursing Mothers ........................... 19

Medifast and Exercise ..................................... 22

The Healthy Living Program ............................. 25

Transition ............................................... 27

Numbers ............................................... 29

Options ................................................. 30

Table of CONTENTS

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lan Medifast’s weight-loss plans have some variation of the following components: Medifast Meals, Lean & Green Meals,

Healthy Fats, and Snacks. On the pages that follow, you’ll find the three Medifast plans, a description of each component, and lists of on-plan foods.

The Medifast 5 & 1 PLAN®

It’s as simple as this: Eat 5 Medifast Meals + 1 Lean & Green Meal. Eat six times daily, once every two to three hours.

The Medifast 5 & 1 Plan is a lower-calorie and carbohydrate-controlled plan designed for fast, safe weight loss. It works by creating a fat-burning state in your body while keeping you feeling full, so you can lose weight quickly while preserving muscle tissue. Eat five of our specially formulated meals and one Lean & Green Meal of your

own, and you can lose two to five pounds a week for the first two weeks and one to two pounds per week thereafter.

The first three days on the 5 & 1 Plan are critical to your success, so your start day should be a time when you don’t anticipate any special food-centered events. Get ready to commit to your plan—and lasting changes for your new, healthier life.

Sample Meal PlansDetermining what and when you’ll eat each day is an important key to success with the 5 & 1 Plan. Below are two sample meal plans to give you an idea of how it can work for you. They can be modified according to your own food preferences and schedule, but we recommend eating every two to three hours to keep yourself full and satisfied.

People with gout (or a history of gout) — p. 18 Nursing Mothers (best suited for the nursing mother whose baby is at least two months of age) — p. 19

Choosing a MEDIFAST MEAL PLAN This guide contains several meal plan options. You and your healthcare provider should discuss which is right for you. Sometimes that means beginning with one plan but switching to another after losing some weight. Our most popular plans include the 5 & 1 Plan®, 4 & 2 & 1 Plan™, and 5 & 2 & 2 Plan™. If you have over 100 pounds to lose, we recommend starting with the 5 & 2 & 2 Plan. The 5 & 1 Plan is recommended for people who have at least 15 pounds to lose. See the decision tree below to personalize your plan.

Medifast for Teens (p. 13)13 – 17AGE

Greater than45 minutes

per day

Less than45 minutes

per day

No

Type 1

Type 2

Exercise

Diabetes

Diabetes

Yes

No

YesType 1

Type 2

18 – 64AGE

4 & 2 & 1 (p. 4)

4 & 2 & 1 (p. 4)

5 & 2 & 2 (p. 5)

5 & 2 & 2 (p. 5)

5 & 1 (p. 3)

5 & 1 (p. 3)

Diabetes

4 & 2 & 1 (p. 4)

4 & 2 & 1 (p. 4)

5 & 2 & 2 (p. 5)

5 & 2 & 2 (p. 5)

5 & 1 (p. 3)

5 & 1 (p. 3)

Diabetes

No

No

Yes

Yes

Type 1

Type 1

Type 2

Type 2

Exercise65+AGE

Less than30 minutes

per day

Greater than30 minutes

per day

LeanKEY Healthy FatsMedifast Meals Green Optional Snacks

5 oz grilled salmon1½ cups cooked asparagus

DA

Y 1

Medifast Eggs

BREAKFAST

Medifast Shake

MID-MORNING

Medifast SoupMedifast Snack

LUNCH

Medifast Crunch Bar

MID-AFTERNOON

DINNER

Medifast Soft Bake

EVENING

Medifast SoupMedifast Snack

DINNER

LUNCH

DA

Y 2Medifast Pancakes

BREAKFAST

Medifast Hot Drink

MID-MORNING

6 oz grilled chicken breast

Medifast Bites

MID-AFTERNOON

Medifast Pudding

EVENING

2 cups romaine lettuce, ½ cup total diced tomatoes, cucumbers, and celery2 Tbsp low-carb dressing

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The Medifast 5 & 2 & 2 PLAN™It’s as simple as this: Eat 5 Medifast Meals + 2 Lean & Green Meals + 2 Healthy Snacks (see p. 8 for Healthy Snacks list). Eat six times daily, once every two to three hours. This meal plan is designed to stimulate gradual, steady weight loss by reducing overall calorie intake.

Sample Meal PlansDetermining what and when you’ll eat each day is an important key to success with the 5 & 2 & 2 Plan. Here are two sample meal plans to give you an idea of how it can work for you. Meal plans can be modified according to your own food preferences and schedule, but we recommend eating every two to three hours to keep yourself full and satisfied.

The Medifast 4 & 2 & 1 PLAN™It’s as simple as this: Eat 4 Medifast Meals + 2 Lean & Green Meals + 1 Healthy Snack (see p. 8 for Healthy Snacks list). Eat six times daily, once every two to three hours. This meal plan is designed to stimulate gradual, steady weight loss by reducing overall calorie intake.

Sample Meal PlansDetermining what and when you’ll eat each day is an important key to success with the 4 & 2 & 1 Plan. Here are two sample meal plans to give you an idea of how it can work for you. They can be modified according to your own food preferences and schedule, but we recommend eating every two to three hours to keep yourself full and satisfied.

LeanKEY Healthy FatsMedifast Meals Green Healthy Snack

BREAKFAST

Medifast Hot Drink

MID-MORNING

LUNCH

Medifast Shake blended with

MID-AFTERNOON

DINNER

Medifast Soft Serve

EVENING

DA

Y 2

5 oz pork loin1½ cups cauliflower

3⁄4 cup raspberries

2 cups Egg Beaters® scrambled

2 tsp olive oil

1½ cups mixed sautéed mushrooms, green peppers, and tomatoes

Medifast Soup

5 oz grilled salmon2 cups mixed salad greens, ½ cup mixed diced tomatoes, cucumbers, and celery

Medifast Oatmeal

BREAKFAST

Medifast Hot Drink

MID-MORNING

LUNCH

Medifast Ready-to-Drink Shake

MID-AFTERNOON

DINNER

Medifast Shake blended with

EVENING

DA

Y 1

6 oz turkey (white meat)1½ cups mixed green beans and wax beans

1 small banana

1 tsp margarine

LeanKEY Healthy FatsMedifast Meals Green Healthy Snack

2 tsp olive oil

Medifast Soup

2 cups Egg Beaters®, scrambled

BREAKFAST

Medifast Crunch Bar

MID-MORNING

LUNCH

Medifast Pudding topped with

MID-AFTERNOON

DINNER

EVENING

DA

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5 oz pork loin1½ cups cauliflowerMedifast Shake

3⁄4 cup fresh blueberries

Medifast Soup mixed with1⁄3 cup whole-grain noodles

½ cup cooked spinach, 1 cup chopped mushrooms and tomatoes

1 tsp margarine

5 oz grilled salmon2 cups mixed salad greens, ½ cup mixed diced tomatoes, cucumbers, and celery

Medifast Oatmeal

BREAKFAST

Medifast Hot Drink

MID-MORNING

LUNCH

Medifast Soft Bake

MID-AFTERNOON

DINNER

Medifast Shake blended with

EVENING

DA

Y 1

6 oz turkey (white meat)1½ cups mixed green beans and wax beans

1 small banana

6 oz (2⁄3 cup) fat-free yogurt

Medifast Pudding

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Note: All portion sizes are for cooked weight.

Medifast MealsEach day, you’ll choose from more than 70 meal replacements. Each Medifast Meal has a similar nutritional profile; all are interchangeable.

Lean & Green MealsEach day, you’ll eat one or two Lean & Green Meals, depending on the plan you choose. Every Lean & Green Meal includes five to seven ounces of lean protein, three servings of vegetables, and up to two servings of healthy fats, depending on your lean protein choices. You may have your Lean & Green Meal for breakfast, lunch, dinner, or in between—whatever works best for your schedule. If you prefer, you can divide the meal into two portions and eat half at a time. You’ll find a list of choices for your lean protein and non-starchy vegetables on the pages that follow.

The “Lean”Choose the appropriate portion size of any protein from the Lean Options list. We’ve divided protein options into Leanest, Leaner, and Lean to help you make informed choices easily. While all options are appropriate for Medifast’s weight-loss plans, the Leanest choices allow the largest serving sizes and more Healthy Fats.

The “Green”Choose three servings of vegetables from the Green Options list below. We’ve divided them into Lower, Moderate, and Higher Carbohydrate options to help you make informed choices easily. All are appropriate for Medifast’s weight-loss plans. Note: 1 serving = ½ cup (unless otherwise specified)

While all vegetables promote healthful eating, we eliminate those with the highest carbohydrates (carrots, corn, peas, potatoes, onions, edamame, and Brussels sprouts) during the weight-loss phase of your plan to enhance your results. Once you’ve reached your goal weight, we encourage you to include all vegetables for long-term health.

Healthy FatsWith each Lean & Green Meal, you’ll incorporate up to two servings of Healthy Fats. These are important because they help you absorb vitamins A, D, E, and K. They also help your gallbladder to work properly, so don’t skip them.

Lean Tips:• Choose meats that are grilled, baked, broiled, or poached—not fried.• Strive to eat at least two servings of fish rich in omega-3 fatty acids (salmon, tuna, mackerel, trout, or herring) each week.• Choose meatless options made with soybeans or textured vegetable protein.

Healthy Fat ServingsAdd 0 – 2 Healthy Fat servings to your Lean & Green Meal based on your protein choices.One serving is:• 1 teaspoon of canola, flaxseed, walnut, or olive oil• 1 teaspoon of trans fat-free margarine• Up to 2 tablespoons of low carbohydrate salad dressing—5g of fat and less than 5g of carbs• 5 – 10 black or green olives• 1 oz (2 Tbsp) avocado

Too busy to cook? Try our Flavors of Home line. It’s the perfect answer to dinner when life’s just too busy for cooking. Each meal counts as the “1” on the 5 & 1 Plan® and is a complete Lean & Green Meal on the Medifast Program—with the right portions of lean protein, vegetables, and fat. Store Flavors of Home meals in your cupboard, and pull them out whenever you find yourself with a calendar that’s too full for cooking. Each meal is made with nutritious, delicious ingredients that taste like homemade but take only minutes to microwave.

Choose a 7-oz portionplus 2 Healthy Fat servings

LEANEST

FISHcod, flounder, haddock, orange roughy, grouper, tilapia, mahi mahi, wild catfish, tuna (yellowfin steak or canned in water)

SHELLFISHcrab, scallop, shrimp, lobster

GAME MEATdeer, buffalo, elk

GROUND TURKEY (or other meat)≥ 98% lean

MEATLESS OPTIONS14 egg whites, 2 cups of Egg Beaters®

2 Boca Burgers (fewer than 6g of carbs each)

Choose a 6-oz portionplus 1 Healthy Fat serving

LEANER

FISHswordfish, trout, halibut

CHICKENbreast or white meat, without skin

GROUND TURKEY (or other meat)95 - 97% lean

TURKEY light meat

MEATLESS OPTIONS15 oz Mori-nu® extra-firm tofu (bean curd),

2 whole eggs plus 4 egg whites

Choose a 5-oz portionno Healthy Fat servings needed

LEAN

FISHsalmon, tuna (bluefin steak), farmed catfish, mackerel, herring

LEAN BEEFsteak, roast, ground

PORKchop or tenderloin

LAMB

CHICKEN OR TURKEY dark meat

GROUND TURKEY (or other meat)

85 – 94% lean

MEATLESS OPTIONS15 oz Mori-nu® firm or soft tofu (bean curd), 3 whole eggs (limit to once a week)

½ cup

1 cup

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

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

LOWER CARBOHYDRATE

MODERATE CARBOHYDRATE

½ cup

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

HIGHER CARBOHYDRATE

½ cup

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, hearts of palm, jicama (cooked), Swiss chard (cooked)

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Extras (5 & 1 Plan® only)

Optional CondimentsTo flavor your meals and make your Medifast Program more enjoyable, you have the option of adding condiments to your food selections. Medifast recommends reading food labels for carbohydrate information and controlling your condiment portions for optimal weight-loss results. Enjoy up to three condiment servings a day. (For a comprehensive list of condiment portion recommendations, visit MedifastCenters.com.)

Optional SnacksYou may choose to include one of the following optional snacks each day. Medifast-approved optional snacks include:

Medifast Snacks• Sea Salt Popcorn• Cheddar & Sour Cream Popcorn• Spicy Black Bean Veggie Chips• Sea Salt & Olive Oil Veggie Chips• Apple Cinnamon Soy Crisps• Ranch Soy Crisps• White Cheddar Soy Crisps

Other Snacks• 3 celery stalks• 1 fruit-flavored sugar-free Popsicle®

• ½-cup serving sugar-free gelatin, such as Jell-O®

Healthy Snacks(4 & 2 & 1 Plan™ and 5 & 2 & 2 Plan™ only)If you’re on the 4 & 2 & 1 Plan or 5 & 2 & 2 Plan, you may incorporate fruit, dairy, or starch choices into your Program as Healthy Snacks. Remember to keep your meals at six per day, spaced two to three hours apart, for optimal blood sugar and hunger control.

While 4 & 2 & 1 and 5 & 2 & 2 don’t add up to six, you’ll still be required to eat six times per day, mixing and matching the various plan components. This will require some fun combinations and ensure that you’re getting all the nutrition you need for healthy, lasting weight loss.

StarchA Healthy Snack serving of starch is:

• 1 slice whole-grain bread (3g or more fiber/slice)• 2 slices low-calorie, light, whole-grain bread (about 40 calories/slice)• ¾ cup cold whole-grain cereal such as bran flakes (3g or more fiber/serving)• ½ cup cooked cereal• ½ cup peas, corn• 1 cup winter squash• ¼ large (3 oz) baked potato• 1⁄3 cup cooked brown rice• 1⁄3 cup cooked whole-wheat pasta• ½ cup cooked beans or lentils

Note: Check the food label to be sure that the starch or grain products you choose are made from whole-grain sources, which should appear as the first ingredient on the list. Examples include whole wheat, whole rye, and whole oats.

• Up to 3 pieces of sugar-free gum or mints• 2 dill pickle spears• ½ oz of nuts—almonds (10 whole), walnuts (7 halves), or pistachios (20 kernels)*

*Be mindful that nuts are a rich source of healthy fat and additional calories; choose this optional snack sparingly.

Flavor Infusers™ (All Plans)Enjoy your daily drinking water intake—infuse it with flavor! (You can have up to five servings a day on the 5 & 1 Plan in addition to your five Medifast Meals.)

• Essential1®: Calorie Burn (Limit to three per day on a reduced-calorie meal plan.)• Essential1®: Antioxidants• Energy Drops• Energy Infusers

FruitA Healthy Snack serving of fruit is:

• 1 small (4 oz) piece of fresh fruit such as pear, apple, orange, etc.• ½ cup fresh or frozen fruit• 1 cup fresh, cubed melon such as cantaloupe, honeydew, etc.• ¾ cup fresh berries • ½ cup canned fruit such as peaches, pears, or fruit cocktail (choose fruit packed in water or natural juices, not syrup)• 17 fresh grapes• ½ large grapefruit• ½ large or 1 extra-small banana

DairyA Healthy Snack serving of dairy is:

• 2⁄3 cup (6 oz) low-fat yogurt (fewer than 120 calories, low in fat, and plain unflavored or, if flavored, artificially sweetened)• 1 cup unsweetened low-fat or fat-free milk (cow, soy, almond, or buttermilk)• ½ cup fat-free evaporated milk

Note: Always choose low-fat or fat-free dairy foods. Cheese of any kind should not be considered a dairy option and therefore cannot be counted as a Healthy Snack. See the Vegetarian Information Sheet for information about including cheese as a lean protein choice in your weight-loss plan.

Essential1®: Digestive Health: This dietary supplement that combines a custom probiotic capsule and a natural enzyme blend tablet in one convenient, daily pack. Helps to provide the right mix of ingredients for greater levels of digestion and absorption of nutrients from food and to keep your digestive system and immunity in balance during weight loss and beyond.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. If you are nursing, taking medications, or planning any medical procedures, consult your healthcare provider before use.

SupplementsEssential1®: Heart Health: This omega-3 supplement adds a powerful boost to the Medifast Program. This dietary supplement is a concentrated source of EPA and DHA providing 720 mg EPA and 480 mg DHA in one serving (two soft-gels). Omega-3 fatty acids are a great option for individuals concerned with cardiovascular and/or inflammatory issues, especially for those working toward a healthy weight.*

If you have a fish allergy or are pregnant, nursing, taking medications, or planning any medical procedures, consult your healthcare provider before use. Discontinue use and consult your healthcare provider if any adverse reactions occur.*

Vitamin B-12: Vitamin B-12 is essential for the production of blood cells, manufacturing genetic material, and for the healthy functioning of the nervous system.*

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Tips for success on the MEDIFAST PROGRAMThe first few daysAs you begin the Medifast Program, you may feel hungry, tired, or irritable as your body adjusts to the reduction in calories. This is temporary, but make sure you keep close watch on your hunger during this time. If you’re excessively hungry or tired in the first few days, have an extra Medifast Meal or a couple additional ounces of lean protein (egg whites, etc.). It’s better to have an extra Medifast Meal than to go off your program entirely. Within a few days, these symptoms will disappear, leaving you feeling energized and confident. You can make this adjustment period easier by doing the following:

• Try a new form of exercise, or add extra time or intensity to your current routine.• Keep your workouts to under 45 minutes while you are on the 5 & 1 Plan®, as over- exercising can slow weight loss, too.

Going ForwardHere are some ways to make your Medifast Program easier and more effective:• Keep a food journal to track your successes, challenges, feelings, and observations, or track online with MyWellness Dashboard.• Space your meals carefully. Eat every two to three hours to help control your blood sugar and maximize steady weight loss. • Don’t skip meals, which can decrease your nutrient balance and slow down your metabolism—and your weight-loss results.• Eat slowly and mindfully. Spend at least 15 minutes eating each meal. Cut bars into small pieces, and eat one little bite at a time.• Drink lots of fluids. Make sure you get at least 64 ounces of water each day. In addition, you can have calorie-free beverages like unsweetened tea or coffee, sparkling water, or diet soda.• Limit caffeine to 300 mg a day. Following a reduced-calorie meal plan might make you more sensitive to caffeine. • Avoid alcohol, even low-carb versions, since alcohol adds non-nutritious calories, stimulates your appetite, and can deplete your body of water. Even one drink can slow your weight loss.

• Choose a start date when you don’t expect any special food-centered events.• Stay busy.• Remind yourself that you are on a journey to improve your health, and take it one day at a time.• Avoid the sights and smells of food, and stay focused on your health goals.

Seeing ResultsSome people lose weight quickly in the first few weeks and then experience slightly slower (yet steady) results as they go along. It’s important to weigh yourself regularly at the same time of day, using the same scale, and wearing the same clothes each time. Weight fluctuates, even in the same day, due to differences in fluids, hormones, and other factors. So notice changes beyond pounds, like how your clothes fit as you lose body fat and inches. Stay aware of how you feel—physically, mentally, and emotionally.

Hitting a PlateauAt some point, you may find that your weight loss slows down or seems to stop. If you notice you haven’t lost any additional weight within a two-week period:• Make sure you’re following your plan exactly, not skipping meals, and sticking to your Lean & Green Meal guidelines, which includes weighing and measuring your portions carefully.• Make sure you’re drinking plenty of water— at least eight glasses (64 oz) a day.• Pick the lowest carbohydrate vegetables from your Green Options list (p. 7).• Skip optional snacks to further reduce your carbohydrate intake.

Medifast for DIABETESIf you have diabetes, the following section will help you use our products and meal plans to get healthier safely.

The two main forms of diabetes are type 1 (insulin dependent) and type 2. Pre-diabetes occurs when your blood sugar is higher than normal but not high enough to be diagnosed as diabetes. Untreated, diabetes can have serious consequences. But through lifestyle changes such as regular exercise and, especially, a good diet and weight loss, many people can improve their health.

While any of our three plans are appropriate for people with diabetes, it is essential that you consult with your healthcare provider to determine which one is best for you. You can review the choices on page 2 together. Your healthcare provider may choose one plan to start, then switch you to a lower-calorie plan after you lose some weight. It is especially important that your blood sugar be monitored carefully throughout the weight-loss process, as your medications may need to be adjusted—sometimes even before you begin.

Meal planning for people with diabetes is geared toward limiting calories while maintaining consistent, healthy blood-sugar levels. Our plans are a good fit, because they incorporate small meals every two to three hours, so carbohydrates and protein are spaced throughout the day. And all

sedentary living. If you have problems with the nerves in your feet or legs, your healthcare provider may suggest lower impact activities such as swimming, bicycling, rowing, or chair exercises.

Discuss appropriate pre-exercise meal planning with your healthcare provider, registered dietitian nutritionist, or certified diabetes educator.

Before Exercising:• Check blood glucose/sugar, and do not exercise if blood glucose is less than 100 mg/dL or greater than 300 mg/dL. (Check again after exercise, too.)

• Drink plenty of fluids(water, sugar-free beverages).

• Wear your medical alert identification while exercising.• Wear appropriate clothing and shoes.• Check your feet daily for any sores,

blisters, or abnormalities.• Have a plan in place to handle low

blood sugar.

of the Medifast Meals are low in fat and carbohydrate controlled; they are safe for people with diabetes.

A Special Note for People with Type 1 DiabetesLow blood sugar, or hypoglycemia, is a potentially dangerous condition for those with type 1 diabetes, which is why Medifast recommends the 5 & 2 & 2 Plan™ for you—at least to start. Your healthcare provider may decide that it’s safe for you to use one of our lower carbohydrate options, as long as he or she is closely monitoring your blood sugar levels and insulin needs.

Diabetes and ExerciseYour healthcare provider or a personal trainer can help you find an exercise program that is right for you. Refer to the Exercise section (p. 22) for tips and guidance, especially if you are starting an exercise program for the first time or after a long period of

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Medifast for Teens

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Medifast for TEENSIf you’re 13 to 17 and want to get your weight under control, you’re in the right place. We’ll teach you how to get healthy—and stay that way—with two plans that are easy to follow, whether you’re already at your full height or still getting taller. Check in with your healthcare provider to see if you need monitoring while you’re working on your weight and getting healthier and more active.

What to KnowHere are some definitions to learn before we get started.

Body Mass Index (BMI) Percentile: A calculation based on your weight, height, and age. This is how your healthcare provider or Counselor helps you determine your healthy weight range.

The Lose Weight Now Plan: This plan helps you gradually lose weight by making healthy food choices.

The Steady As You Grow Plan: This plan helps you maintain your current weight as you grow taller—which means you’re lowering your body mass index (BMI) over time.

What to EatMedifast offers two plans for teens. Your healthcare provider or Counselor can help you pick which plan is better for you based on your BMI percentile.

Lose Weight Now PlanTeens who have BMI readings higher than 95% of boys or girls their age and who may benefit from losing weight should use this plan. You’ll consume about 1,600 (girls) or 1,800 (boys) calories each day to lose weight safely and gradually.

Steady As You Grow PlanTeens with a BMI between 85% and 95% of others their age should use this plan to maintain their current weight as they grow taller so they can be healthier and more active. The daily calorie limit is about 1,800 calories for girls and about 2,000 calories for boys.

Medifast for SENIORSFor older adults, healthy weight loss and good nutrition are great ways to improve quality of life and independence. Whether you choose the 5 & 1 Plan®, the 4 & 2 & 1 Plan™, or the 5 & 2 & 2 Plan™, eating well and maintaining a healthy weight will help you enjoy life to the fullest. If you are 65 or older, the following section will help you use our products and meal plans to get healthier safely.

While any of our three plans is appropriate, the 5 & 1 Plan is recommended only for healthy and active seniors with fewer than 100 pounds to lose. Active means you spend an average of 30 minutes a day doing exercise such as walking, strength training, swimming, jogging, etc. Being active helps promote the maintenance of lean muscle mass as you lose weight and is an important component of the program. If you prefer to do more than 45 minutes of strenuous exercise per day, we suggest you use the 4 & 2 & 1 Plan.

You and your healthcare provider should determine which of our plans is best for you. Review the options on page 2 together.

Set a goal to be physically active for at least 30 minutes every day. If you are new to exercise, have certain chronic diseases, or are taking medications, you should consult with your healthcare provider to determine the best level of activity for you. Refer to the Exercise section on page 22 for additional tips and guidance.

All of the Medifast weight-loss plans are designed to give you the following important nutrients:

• Calcium for strong bones• Vitamin D for calcium absorption• Folic acid and vitamins B6 and B12 to support memory and brain function• Fiber for regularity and satiety• Zinc for wound healing and healthy vision• Potassium and sodium for blood pressure regulation• Healthy fats for gallbladder function• Protein for lean muscle mass protection• Plenty of fluids for proper hydration

Seniors and ExerciseIf your healthcare provider says you are fit enough to exercise, try it! You’ll soon see how it can restore some of the vigor of youth. You’ll find fitness programs for older adults offered by community or senior centers, recreation departments, hospitals, fitness centers, churches, and schools.

Daily exercise is essential to a healthy lifestyle and can help you to continue living independently. Strengthening your heart, lungs, and muscles, exercise also increases your flexibility and contributes to your overall physical fitness.

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Food Group Chart for Teens

All serving sizes are the same for each plan listed unless noted otherwise.

Food Group Chart for Teens

All serving sizes are the same for each plan listed unless noted otherwise.

FOOD GROUP (NUMBER OF SERVINGS)

WHAT COUNTS AS ONE SERVING? TIPS

Medifast Meals

Lose Weight Now Plans(Choose three Meals daily.)

Steady As You Grow Plans (Choose two Meals daily.)

1 Medifast Meal(Choose from shakes, soups, chili, oatmeal, scrambled eggs, pancakes, hot and cold drinks, bars, puddings, pretzel sticks, smoothies, and more)

Combine Medifast Meals with your favorite foods.

Fruits & Vegetables(Choose at least five servings daily for all plans.)

• 1 small (4 oz) piece of fruit such as pear, apple, etc.

• ½ cup fresh cubed fruit such as watermelon, cantaloupe, honeydew, etc.

• 3⁄4 cup fresh berries such as blueberries, raspberries, boysenberries, etc.

• ½ cup canned fruit in 100% juice

• 17 fresh grapes

• ½ grapefruit

• ½ large banana or whole small banana

• ½ cup cooked or raw vegetables

• 1 cup salad greens

Acceptable substitution:

• 4 oz (½ cup) 100% fruit juice for 1 serving of fruit

Choose canned fruits packed in water or natural juices only (rather than packed in syrup).

Low-Fat or Fat-Free Dairy Lose Weight Now Plans(Choose two servings daily.)

Steady As You Grow Plans (Choose three servings daily.)

• 8 oz (1 cup) milk, Lactaid®, or soymilk

• 6 oz (2⁄3 cup) low-fat yogurt

• Always choose low-fat or fat-free dairy foods.

• Choose skim or 1% milk and low-fat or fat-free yogurt.

• Cheese should not be considered a dairy option—you can use cheese as a substitute for lean meat/protein.

FOOD GROUP(NUMBER OF SERVINGS)

WHAT COUNTS AS ONE SERVING? TIPS

Whole Grains

Girls’ Lose Weight Now Plan (Choose two servings daily.)

Girls’ Steady As You Grow Plan (Choose four servings daily.)

Boys’ Lose Weight Now Plan (Choose four servings daily.)

Boys’ Steady As You Grow Plan (Choose six servings daily.)

• 1 slice whole-grain bread OR 2 slices reduced-calorie whole-grain bread (fewer than 40 calories/slice)

• 3⁄4 cup cold cereal

• ½ cup cooked cereal

• 1/3 cup cooked brown or wild rice

• 1/3 cup cooked whole-wheat pasta

Bread: choose whole-grain varieties that have 2 or more grams of fiber per slice.

• Cereal: choose whole-grain varieties that have 3 or more grams of fiber per serving.

• Choose unsweetened cereals.

Lean meats and meat substitutes(Choose two servings daily for all plans.)

• 4 oz lean meat

• 1 cup dry beans or peas

• 1 cup 1% cottage cheese

• 4 oz low-fat cheese

Lean meat: lean beef or pork, chicken, turkey, fish, or shellfish.

• Choose meats that are baked, grilled, broiled, or poached—not fried.

• Remove skin from poultry.

Fats

Girls’ Lose Weight Now & Steady As You Grow Plans (Limit to two servings daily.)

Boys’ Lose Weight Now & Steady As You Grow Plans (Limit to three servings daily.)

• 1 Tbsp regular cream cheese

• 1 tsp butter, margarine, or oil

• 1 Tbsp regular salad dressing

• ½ Tbsp nut butter

• Choose reduced-fat options when available.

• Choose a trans fat-free margarine.

Beverages(Must drink 6– 8 cups of water a day for all plans.)

Choose calorie-free beverages such as:

• Water

• Hot or cold unsweetened tea or coffee

• Calorie-free drink mixes such as Crystal Light® or Sugar Free Kool-Aid®

• Diet soda

• Avoid sugary drinks.

• Limit caffeine-containing beverages to 1 cup per day (caffeine will affect you more while on a lower-calorie diet).

“Sometimes Foods”(Limit to one small serving, three times per week maximum for all plans.)

• 1 chocolate chip cookie (2¼ inches across)

• ½ cup low-fat ice cream

Desserts, sweets, and junk foods: cookies, candy, soda, donuts, cake, chips, hot dogs, nachos, french fries, or fried foods such as fried chicken.

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Sample Meal Plans for Teen BoysSample Meal Plans for Teen Girls

Girls' Lose Weight Now Sample Menu

4 oz chicken breast1 cup green beans6 oz low-fat yogurt½ cup fruit cocktail

Medifast Oatmeal mixed with 3⁄4 cup fresh blueberries1 slice whole-wheat toast with 1 tsp butter

BREAKFAST

LUNCH

Medifast Crunch Bar8 oz skim milk

MID-AFTERNOON SNACK

DINNER

Medifast Pudding mixed with 3⁄4 cup strawberries

EVENING SNACK

4 oz pork loin1 cup broccoli1 small whole-wheat dinner roll with 1 tsp margarine1 cup canned pears

Boys' Lose Weight Now Sample Menu

Sandwich – 1 whole-wheat bun, 4 oz roast beef, lettuce, tomato, and mustard1 small plum6 oz low-fat fruit-flavored yogurt

Medifast Oatmeal mixed with ½ cup canned sliced peaches1 slice whole-wheat toast with ½ Tbsp peanut butter8 oz 1% low-fat milk

BREAKFAST

LUNCH

Medifast Pudding mixed with ½ cup pitted cherries

MID-AFTERNOON SNACK

DINNER

Medifast Crunch Bar

EVENING SNACK

4 oz orange roughy fillet1 cup cooked green beans with 1 tsp margarine1⁄3 cup whole-grain pasta1 cup canned pears

Medifast Soup2 oz grilled shrimp2 cups salad greens with 1 Tbsp salad dressing1 small whole wheat dinner roll with 1 tsp margarine1 small orange8 oz 1% low-fat milk

Medifast Crunch Bar1 slice melon8 oz 1% low-fat milk

BREAKFAST

LUNCH

½ cup low-fat cottage cheese with ½ cup canned sliced peaches

MID-AFTERNOON SNACK

DINNER

6 oz low-fat yogurt3 cups plain, air-popped popcorn

EVENING SNACK

Tacos – 3 oz taco-seasoned ground turkey, 1 oz shredded cheese, 1 cup shredded lettuce, ½ cup diced tomatoes and onions 2⁄3 cup Mexican-seasoned brown rice with 5 – 10 black olives (sliced)2 – 6-inch whole-wheat tortillas

Boys' Steady As You Grow Sample Menu

Girls' Steady As You Grow Sample Menu

Sandwich – 1 whole-wheat bun, 4 oz chicken breast, lettuce, tomato, and mustard1 small apricot8 oz skim milk

Medifast Oatmeal mixed with ½ cup canned sliced peaches1 slice whole-wheat toast with ½ Tbsp peanut butter8 oz 1% low-fat milk

BREAKFAST

LUNCH

6 oz low-fat fruit-flavored yogurt

MID-AFTERNOON SNACK

DINNER

Medifast Crunch Bar

EVENING SNACK

4 oz tilapia fillet1 cup cooked mixed broccoli and cauliflower1 cup canned pears1 small whole-wheat dinner roll

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Medifast for NURSING MOTHERSMedifast for Nursing Mothers is designed for the nursing mother whose baby is at least two months old. It’s a nutritionally balanced plan that encourages gradual weight loss while supporting your body’s nutritional needs and encouraging the optimal growth of your nursing baby. Once your baby’s diet is less than 30% breast milk, you may choose to continue this plan or move to the Medifast 5 & 1 Plan®, which has a greater calorie and carbohydrate reduction for more rapid weight loss.

Healthy Eating Strategies For Nursing Mothers• Drink fluids. While excess fluid intake won’t increase breast milk production, inadequate amounts can decrease it. Strive for 64 – 96 oz (8 – 12 glasses) each day, most of it as water.

• Eat at least 1,500 – 1,800 calories per day. While you’re nursing, you should not consume fewer than 1,500 calories per day (see sample meal plans). Medifast

recommends that nursing mothers start with the 1,500-calorie plan. If you lose more than one to two pounds per week, switch to the 1,800-calorie plan. Some women may need even more than 1,800 calories each day.

• Decrease your calories gradually. Rapid weight loss or a drastic drop in calories can affect milk supply. To initiate weight loss without compromising your milk supply, gradually

cut back your calories.

• Eat every two to three hours throughout the day. Instead of three larger meals, eat six smaller ones to keep your metabolism stoked, prevent hunger and overeating, and establish

new healthy patterns for you.

• Incorporate moderate amounts of exercise and physical activity. Exercise can help you stay healthy, strengthen your body, and nourish your spirit. Whether you choose aerobic exercise or strength training, start your program slowly, increasing intensity and duration as your body allows.

• Take a daily vitamin. As during your pregnancy, your healthcare provider may recommend a daily multi-vitamin during lactation, so you can be sure your nutritional needs

are met.

• Avoid alcohol, and limit caffeine. Both of these can appear in breast milk and, sometimes, decrease milk supply. Limit caffeine intake to fewer than 300 mg per day, which is the equivalent of about three eight-ounce cups of coffee.

Before starting this or any weight-loss program, we recommend you consult with your healthcare provider to be sure it’s right for you.

Plan Modifications:• Limit animal protein in your diet. Choose no more than six ounces of low- or moderate- purine choices of lean meat, poultry, or fish per day.• Incorporate two servings of low-fat or fat-free dairy products daily. Dairy products may help to prevent or decrease the risk of gout.• Increase total calories and carbohydrates to allow for a more gradual weight loss and to decrease the potential of developing elevated uric acid levels.• Choose foods that are low and/or moderate in purines, and avoid moderate-purine choices during a gout flare-up.• Avoid alcohol during the weight-loss phase and during flare-ups.• Drink plenty of calorie-free fluids; plain water can help remove uric acid from the body.• Limit higher-purine vegetables such as asparagus, cauliflower, mushrooms, peas, and spinach, and avoid them completely during a flare-up.

Remember: These are general recommendations.Because every individual is different, it’s important to discuss any weight-loss program with your healthcare provider to determine whether it’s right for you.

Medifast for GOUTIf you suffer with gout, losing weight can help. Excess weight puts more stress on your joints and can increase your risk of hyperuricemia. Medifast products are completely safe to use even if you have a history of gout; however, Medifast does recommend certain modifications to your meal plan.

Those with gout should lose weight gradually and steadily, using a meal plan that is slightly more liberal in calories and carbohydrates, yet more restricted in protein than the 5 & 1 Plan®, to lessen the risk of increased uric acid levels. Medifast’s modified program for gout does not induce a fat-burning state, which can increase uric acid levels in the blood. Its higher calorie level promotes a more gradual weight loss than the regular 5 & 1 Plan, and it encourages food choices with only low or moderate amounts of purines.

Number of servings/day

Medifast Meals 2

Grains 2

Vegetables 3

Fruits 2

Lean meats and meat substitutes two 3-oz servings

Milk or dairy 2

Fats 2

FOOD GROUP CHART (1,200 calories per day)

1 small orange

3 oz grilled chicken breast1 cup mixed salad greens½ cup diced tomatoes1 Tbsp salad dressing

8 oz 1% low-fat milk

BREAKFAST

Medifast S’more Crunch Bar

MID-MORNING

LUNCH

MID-AFTERNOON

DINNER

EVENING

3 oz broiled tilapia1⁄3 cup cooked brown rice1⁄2 cup steamed broccoli

6 unsalted almonds1 small apple

Medifast Dutch Chocolate Shake mixed with 8 oz 1% low-fat milk

1 slice whole-wheat toast with ½ Tbsp peanut butter

Gout Sample Menu

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Sample Meal Plans for Nursing MothersFood GUIDE for Nursing Mothers

Food Groups

1,500 calorie

meal plan

1,800 calorie

meal planServing sizes Tips

Starches: Whole Grains

& Starchy Vegetables

2 4

• 1 slice whole-grain bread OR two slices low-

calorie, whole-grain bread (≤40 calories/slice) • ¾ cup unsweetened cereal (e.g. bran flakes)• ½ cup cooked cereal or bulgur

• 1/3 cup cooked whole-wheat pasta or rice

• 3 cups plain popped popcorn

• ½ cup starchy vegetables like

peas, corn, or sweet potato

• 3 oz baked potato (any kind)• 1 cup winter squash

Choose whole grains (whole wheat, rye, oat) and fortified cereals

and breads.

Dairy 3 3• 8 oz (1 cup) milk, Lactaid®, or soy milk

• 6 oz (2/3 cup) low-fat or fat-free yogurt

• Choose low-fat or fat-free dairy foods (skim or 1% milk and yogurt).• Cheese should be considered a protein option, not a dairy food.

Medifast Meals 3 3• 1 Medifast Meal (choose from 70+ meal replacements, including soups and stews, puddings, oatmeal and cereal flavors, pancakes, mashed potatoes, etc.)

Limit the Caramel Nut Maintenance Bar to one daily.

Fruits

Choose at least fiveservings daily.

• 1 small (4 oz) piece of fruit

• ½ cup fresh cubed fruit

• ¾ cup berries

• ½ cup canned fruit in 100% fruit juice or water

The following are rich sources of nutrients needed by nursing

mothers: cantaloupe, honeydew melon, mangoes, oranges, apricots, grapefruit, peaches, pineapple, papaya, kiwi, guava, strawberries, blackberries, raspberries, apples, pears, bananas.

Vegetables• ½ cup cooked or raw vegetables

• 1 cup salad greens

• 4 oz (½ cup) 100% vegetable juice

The following are rich sources of nutrients needed by nursing

mothers: spinach, greens (kale, collard, turnip, etc.), red or yellow bell peppers.

Lean meats and meat

substitutes2 2

• 4 oz lean meat

• 1 cup cooked dry beans, lentils, etc.

• 1 cup low-fat cottage cheese

• Acceptable substitutions for 1 oz meat:

1 oz low-fat cheese; 1 whole egg or 2 egg whites

• Choose lean beef, pork, chicken, turkey, fish, or shellfish that is

grilled, baked, broiled, or poached, not fried.

• Remove skin from poultry.

• Aim for at least 12 oz of fish rich in omega-3s each week

(salmon, halibut, yellow-fin tuna, cod, etc.).

• Due to mercury levels, avoid shark, swordfish, king mackerel,

or tilefish when breastfeeding; limit canned albacore tuna to 6 oz or fewer per week.

Fats 2 3

• 1 tsp butter, margarine or oil

• 5 – 10 black or green olives

• 1 oz (2 Tbsp) avocado

• ½ Tbsp nut butter

• ½ oz (6 pieces) nuts

• 2 Tbsp reduced-fat salad dressing

• 1 Tbsp regular salad dressing

• 1 tsp mayonnaiseChoose healthy monounsaturated and polyunsaturated fat,

and avoid high amounts of saturated and trans fats.

Discretionary calories

<100 <150• 1 chocolate chip cookie (2¼ inches across) • ½ cup low-fat ice cream

Use these calories for an occasional treat, like a small cookie

or piece of chocolate.

Medifast Tomato Basil BisqueSandwich: 2 slices whole-wheat bread, 1 Tbsp yellow mustard, 3 oz sliced turkey, 1 oz low-fat cheese, lettuce, and tomato1 cup (total) carrot sticks, celery stalks, red and yellow bell pepper strips2 Tbsp guacamole or hummus

Medifast Blueberry Oatmeal6 oz low-fat or fat-free yogurt1 extra small banana

6 unsalted almonds8 oz low-fat or fat-free milk2 Tbsp dried apricots

BREAKFAST

LUNCH

Medifast Strawberry Crème Shake made with 8 oz low-fat or fat-free milk

MID-AFTERNOON SNACK

MID-MORNING SNACK

DINNER

3⁄4 cup strawberries dipped in 1 oz dark chocolate

EVENING SNACK

4 oz grilled yellow-fin tuna2 cups spinach topped with ½ cup tomatoes and ½ cup cucumbers and onions (mixed) with1 Tbsp salad dressing2/3 cup cooked whole-wheat pasta

1,800-Calorie Meal Plan

Medifast Chicken Noodle Soup1 cup salad greens topped with ½ cup tomatoes and cucumbers (mixed) with 1 Tbsp salad dressing6 oz low-fat or fat-free yogurt

¾ cup bran flakes¾ cup fresh strawberries8 oz low-fat or fat-free milk

Medifast Chocolate Crunch Bar1 small peach

BREAKFAST

LUNCH

1 cup low-fat or fat-free cottage cheese1 small apple

Medifast Vanilla Pudding¾ cup blueberries

MID-AFTERNOON SNACK

MID-MORNING SNACK

DINNER

EVENING SNACK

4 oz grilled salmon½ cup steamed broccoli½ cup medium sweet potato, baked and topped with 1 tsp trans fat-free margarine8 oz low-fat or fat-free milk

1,500-Calorie Meal Plan

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Medifast and EXERCISEExercise is a necessary part of losing weight and maintaining that loss. Regular exercise helps you lose weight and is particularly important in helping you maintain your weight loss for the long term. And that’s just the beginning of what getting active can do for you!

If you don’t already exercise and are starting the 5 & 1 Plan®, please wait two to three weeks before starting an exercise program. If you already exercise, cut your program in half for the first three weeks while your body adjusts to the new calorie level, then gradually build back up. Limit your exercise to 45 minutes a day.

If you’re following the 4 & 2 & 1 Plan™, 5 & 2 & 2 Plan™, or other meal plan you can begin your exercise program right away. Start slowly and increase time and intensity as your body allows.

Medifast recommends that you consult with your healthcare provider before beginning any exercise program. The instructions and advice in this guide do not substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint or dizzy or have physical discomfort, stop immediately and consult a physician.

Exercise TrackersThe American Heart Association confirms it: taking just 10,000 steps a day can lead to a healthier you. And counting those steps just got easy—and fun—with our new dashboard, MyWellness Dashboard at MedifastNow.com. Log in from your desktop, tablet, or smart phone, and track meals and nutrition, water, weight and measurements, sleep patterns, and exercise. And you can get even more out of your dashboard by syncing it with a Fitbit®—whether you have one already or purchase ours. Take steps toward good health. Every one counts!

Even if you’ve never been one before, you can become an active person. The trick is not pushing for too much too soon. So if you’re considering the healthy habit of exercise, good for you—because it’s good for you! Congratulations on taking a step toward a healthier, happier life.

Basic Exercise Know-How For Any Activity:

• Stay hydrated.• Drink plenty of water before, during, and after exercise. A well-hydrated body can work longer and harder, burning more calories with less discomfort. • Wear the best shoes you can afford. If you’re going to invest in any fitness gear, there’s only one must: well-made, supportive shoes that are right for the activity you’ve chosen. • Warm up, and cool down. Warm up your muscles with some walking, running, or bicycling. When you get near the end of your activity, slow down and ease up so that your heart rate comes down gradually.• Stretch before and after. For your pre-workout stretch, work all your muscle groups and hold each stretch for two or three seconds. End with a relaxing stretch. Hold each stretch for 15 to 30 seconds.• Start your exercise slowly, and gradually pick up speed and intensity.

Lifestyle ExerciseYou can pick up your activity level by shopping, cleaning, going to work, or taking care of your home and yard. Set

a goal of 30 to 45 minutes of lifestyle exercise each day of the week.

• Use your feet. Whenever you can walk or ride your bicycle instead of driving, do

it—and always take the stairs instead of the escalator or elevator. • Park farther away. Rather than spending extra time circling the parking

lot waiting for a parking spot near the door, give yourself some walking room for

an easy way to add extra steps.• Take bathroom breaks. Instead of using

the one closest to your desk or office, walk to one that’s farther away.• Have a walking lunch. Even if you only get a half hour for lunch, you can

enjoy a quick walk around your office building to feel more alert and focused

in the afternoon.

Strength TrainingStrength training involves lifting or pushing a weight or load. The idea is to gradually increase the weight as you get stronger. Muscles adapt quickly and develop best when they’re continually challenged. You should strength-train all of your major muscle groups two to three times a week.

How Strength Training Helps yYou:• A pound of muscle burns between 7 and 10 calories a day, while a pound of fat only burns two to three calories a day.• A pound of muscle takes up much less space in your body than a pound of fat because muscle is denser than fat. • Muscle improves your appearance. Sculpting your body is simply developing muscle in particular areas to modify your body shape.• Muscle strength contributes to balance and gives you endurance for your daily activities while reducing your chances of injury.

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Aerobic means “with oxygen.” Aerobic exercise such as walking, running, and bicycling, among other activities, burns calories and helps strengthen your lungs and heart.

You can improve your health with regular aerobic workouts performed at the correct frequency (how often), duration (how long), and intensity (how challenging).

Light-Intensity Aerobic ExerciseIf you’ve never exercised, have a heart condition, or weigh more than 250 pounds, light intensity is the place to start. Set a goal of at least 30 minutes of light-intensity exercise a day, five to seven days a week. You don’t have to do all 30 minutes at once; you can exercise throughout the day in 10-minute sessions that add up to your daily 30 minutes. Some examples of light-intensity exercise include:

• Gardening (raking leaves, pulling weeds, light shoveling)• Housework (vacuuming, sweeping, mopping, washing windows)• Walking at a slow to medium pace (including golf)• T’ai Chi, Yoga• Washing the car

Medium-Intensity Aerobic ExerciseMedium-intensity exercises are beneficial for your heart and lungs and can help prevent heart disease, lower your blood pressure, reduce the risk of developing diabetes, and improve your mood. Try some of these activities:

• Brisk walking• Bicycling• Tennis• Basketball• Swimming• Dancing• Hiking• Group aerobics exercise classes

High-Intensity Aerobic ExerciseYou can further condition your heart and lungs and burn additional calories with these choices:

• Running• Brisk stair climbing• High-level group aerobics exercise classes• Cycling classes• Jumping rope

For healthy adults, the American College of Sports Medicine (ACSM) recommends at least 30 minutes of medium- to high-intensity exercise at least five days a week, or at least 20 minutes of hard exercise at least three days a week. You can also mix up your aerobic workouts, doing two hard workouts and three medium workouts in a one-week period, to reach your exercise goal.

The HEALTHY LIVING ProgramCongratulations! You have now reached the next stage of your Medifast Program: lifelong weight maintenance. We hope you feel proud of what you have been able to accomplish and confident about being able to maintain your new weight, appearance, energy, feelings of well-being, and overall health.

The Healthy Living Program takes a commonsense approach to healthy weight maintenance based on the idea of balancing your food intake with the calories you burn.

Again, congratulations from Medifast on getting to your weight-loss goal. We are here to support you as you embark on this wonderful new journey.

The Healthy Living Meal Plan: It’s as Easy as 3-2-1!Your Medifast weight-loss plan helped you get into the healthy habit of eating small, frequent meals. The 3-2-1 Plan™ is here to help you maintain all the good, hard work you’ve done getting healthy.

What You'll Eat3 Thrive by Medifast™ Healthy FuelingsThrive by Medifast Healthy Fuelings are designed to help you maintain your weight while providing the nutrition your body needs for a healthy life. They are portable and convenient, like the Medifast meal replacements, but they have new and exciting flavors and unique health benefits. Substantial in protein and fiber, they’re sure to keep you satisfied and fueled throughout the day.

As the “3” in the 3-2-1 Plan, Thrive by Medifast Healthy Fuelings are meant to be enjoyed for three of your six daily meals. Take your pick; they’re interchangeable.

Note: For those following a 1,200 – 1,400 calorie meal plan, we recommend having just two Thrive by Medifast Healthy Fuelings per day.

3 Thrive by Medifast Healthy Fuelings

2 Lean & Green Plus Meals

1 Balanced Meal

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Options: What Are They, and How Many Do I Need?Options are 100-calorie portions of foods. While the choices you make are at your discretion, consider those that will satisfy your taste buds and nourish your body. For optimal nutrition and long-term health, we recommend eating a variety of fruits, low-fat dairy foods, lean protein, whole grains, and healthy fats a part of a well-balanced diet.

Options include starches, fruit, dairy products, meat and meat substitutes, fats, alcohol, sweets and other carbohydrates, and Medifast products. (You’ll find a list of items and tips for making selections from each category on pages 30 – 31.)

2 Lean & Green Plus MealsTraditional Lean & Green Meals are based on 5 – 7 ounces of lean protein, 0 – 2 servings of healthy fats, and 3 servings of non-starchy vegetables. Lean & Green Plus Meals contain Options, and how many Options will depend on your daily calorie needs.

1 Balanced MealYour Balanced Meal is made up of Options

alone. Again, the number of Options you have to build this meal will depend on

your daily calorie needs.

A healthy, well-balanced meal includes a variety of foods in just the right amounts to nourish the body. Options include whole grains, fruits

and vegetables, lean protein, low-fat dairy, and healthy fats. For overall health

and successful weight maintenance, we recommend choosing Options from these food groups most often.

But before you start on this journey, let us help you make the transition to healthy living!

Now, for a HEALTHY LIFEIt’s time to figure out how much you’ll need to eat each and every day to maintain all your hard work. Let’s crunch a few numbers, determine how many Options you’ll need to add during Transition, and put it all together.

Crunching the Numbers: Finding Your Total Energy Expenditure (TEE)BMR (Basal Metabolic Rate) is the amount of energy (calories) your body expends at rest. These are calories that allow your lungs to breathe and your heart to beat and support your body’s other resting activities. Calculate your BMR by using the Mifflin-St Jeor equation provided.

(Do the calculations in parentheses first.)

Mifflin-St Jeor Equation:

Men[10 x (weight* x 0.455)] + [6.25 x (height** x 2.54)] – (5 x age) + 5 = BMR

Women[10 x (weight* x 0.455)] + [6.25 x (height** x 2.54)] – (5 x age) – 161 = BMR

*weight in pounds **height in inches

Next, Determine Your PAL (Physical Activity Level)Your PAL is where you have the most control over your calories. It’s based on how much you use your muscles. Most people have a fairly consistent daily activity level. Be honest with yourself about your true activity level, since PAL varies significantly from person to person. Be prepared to make allowances in your calorie consumption when your activities differ from your routine.

PAL:1.2 Sedentary1.375 Light activity (light exercise/sports 1 – 3 days/week)1.55 Active (moderate exercise/sports 3 – 5 days/week)1.725 Very active (hard exercise/sports 6 – 7 days/week)1.9 Extra active (very hard exercise/sports + physical job or training 2x/day)

Once you figure out your BMR and your PAL, you can multiply them to arrive at your TEE.

Example 1: 37-year-old man, 6’3” (75 inches), 190 lbs, very active[10 x (weight x 0.455)] + [6.25 x (height x 2.54)] – (5 x age)+ 5 = BMR[10 x (190 x 0.455)] + [6.25 x (75 x 2.54)] – (5 x 37) + 5 = BMR[10 x (86.45)] + [6.25 x (190.5)] – (185) + 5 = BMR(864.5) + (1190.6) – (185) + 5 = 1875 BMRBMR x PAL = 1875 x 1.725 = 3234

This man needs about 3,200 calories to maintain his weight.

Example 2: 48-year-old woman, 5’3” (63 inches), 140 lbs, active[10 x (weight x 0.455)] + [6.25 x (height x 2.54)] – (5 x age) – 161 = BMR[10 x (140 x 0.455)] + [6.25 x (63 x 2.54)] – (5 x 48) – 161 = BMR[10 x (63.7)] + [6.25 x (160)] – (240) – 161 = BMR(637) + (1000) – (240) – 161 = 1236 BMRBMR x PAL = 1236 x 1.55 = 1916

This woman needs about 1,900 calories to maintain her weight.

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4 & 2 & 1™ Plan and 5 & 2 & 2 Plan™ TransitionsOnce you’ve achieved your goal weight, follow this 10-week transition to the Healthy Living 3-2-1 Plan™.

Weeks 1-2: Each week, replace one Medifast Meal with one Thrive by Medifast™ Healthy Fueling. Continue eating six small meals per day, including your Lean & Green Meal and Healthy Snack(s).

Weeks 3-4: During week three, replace a Medifast Meal with one Thrive by Medifast Healthy Fueling. Maintain this eating pattern through week four. Continue eating six small meals per day, including your Lean & Green Meal and Healthy Snack(s).

Weeks 5-6: Replace your Healthy Snack(s) and remaining Medifast Meal(s) with a Balanced Meal.

Weeks 7-8: Add Options to one of your Lean & Green Meals to make it a Lean & Green Plus Meal.

Weeks 9-10: Add Options to the remaining Lean & Green Meal to make it a Lean & Green Plus Meal.

4 & 2 & 1 Plan Transition Chart

5 & 2 & 2 Plan Transition Chart

*See p. 30 to determine your number of Options based on your TEE. Your total Options can be divided among the Balanced Meal and Lean & Green Plus Meals any way you choose.

TRANSITIONThere’s life after weight loss, and it starts with the Medifast Transition Plan. Once you’ve reached your weight-loss goal, it’s time to make the transition into lifelong healthier eating. The idea behind the transition phase is to gradually increase your calorie intake over time while reintroducing a wider variety of foods.

During Transition, you incrementally increase your daily caloric intake by introducing Thrive by Medifast™ Healthy Fuelings and new food groups to your meal plan. The actual number of calories you need after Transition to maintain your weight is individual and varies depending on factors such as height, weight, gender, age, and activity level.

You can determine your daily calorie needs, also called your Total Energy Expenditure (TEE) as described on p. 27.

This will help you determine how many additional calories you need to fuel your body and maintain your weight. Identify the number of Options you will need to build up to your TEE (see chart on p. 30).

There is a Transition phase unique to each meal plan. Find yours here.

5 & 1 Plan® TransitionOnce you’ve reached your goal weight, follow this 10-week transition to the Healthy Living 3-2-1 Plan™.

Weeks 1-3: Each week, replace one Medifast Meal with one Thrive by Medifast Healthy Fueling. Continue eating six small meals per day, including your Lean & Green Meal.

Week 4: Replace one Medifast Meal with a second Lean & Green Meal. Continue eating six small meals per day.

Weeks 5-6: Replace the last Medifast Meal with a Balanced Meal.

Weeks 7-8: Add Options to one of your Lean & Green Meals to make it a Lean & Green Plus Meal.

Weeks 9-10: Add Options to the remaining Lean & Green Meal to make it a Lean & Green Plus Meal.

*See p. 30 to determine your number of Options based on your TEE. Your total Options can be divided among the Balanced Meal and Lean & Green Plus Meals any way you choose.

Medifast Meals

Lean & Green Meals

Thrive By Medifast™ Options

Week 1 4 1 1 0

Week 2 3 1 2 0

Week 3 2 1 3 0

Week 4 1 2 3 0

Weeks 5-6 0 2 3 Create your Balanced Meal*

Weeks 7-8 0 2 31 Balanced Meal

1 Lean & Green Plus Meal*

Weeks 9-10 0 2 3

1 Balanced Meal1 Lean & Green Plus Meal

1 Lean & Green Plus Meal*

Medifast Meals

Lean & Green Meals

Thrive By Medifast™

Healthy Snacks Options

Week 1 3 2 1 1 0

Week 2 2 2 2 1 0

Weeks 3-4 1 2 3 1 0

Weeks 5-6 0 2 3 0 Create your Balanced Meal*

Weeks 7-8 0 2 3 01 Balanced Meal

1 Lean & Green Plus Meal*

Weeks 9-10 0 2 3 01 Balanced Meal

1 Lean & Green Plus Meal

1 Lean & Green Plus Meal*

Medifast Meals

Lean & Green Meals

Thrive By Medifast™

Healthy Snacks Options

Week 1 4 2 1 2 0

Week 2 3 2 2 2 0

Weeks 3-4 2 2 3 2 0

Weeks 5-6 0 2 3 0 Create your Balanced Meal*

Weeks 7-8 0 2 3 01 Balanced Meal

1 Lean & Green Plus Meal*

Weeks 9-10 0 2 3 01 Balanced Meal

1 Lean & Green Plus Meal

1 Lean & Green Plus Meal*

30 31

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moderate amount of fat, and Prime cuts have the highest amount of fat.• Choose skinless poultry. Boneless, skinless chicken breasts and turkey cutlets are the leanest poultry choices.• Trim off visible fat or skin from your meat when possible.• Bake, broil, poach, or grill, rather than fry.• Each week, eat at least two servings of fish rich in omega-3 fatty acids such as salmon, albacore tuna, mackerel, trout, or herring. • Choose meat substitutes made with soybeans or textured vegetable protein, legume-type beans, egg whites, egg substitutes, or low-fat cheeses.• Choose liver and other organ meats sparingly, as they are high in cholesterol.• Choose fresh cuts of meats instead of processed or low-sodium varieties whenever possible, as processed meats like ham, sausage, and deli meats contain added sodium.

Fats• 2 tsp oil, any type• 1 Tbsp nut butter• 2 Tbsp seeds (flaxseed, pumpkin, sunflower, etc.)• 1 – 2 Tbsp salad dressing• 2 tsp butter or margarine• 2 oz (4 Tbsp) avocado• 16 – 20 black or green olives• 2 Tbsp half and half (1⁄2 Option)• 3 Tbsp reduced-fat or light sour cream (1⁄2 Option)

Tips:• When selecting fats, consider replacing

Non-starchy Vegetables• 1⁄2 cup cooked vegetables or vegetable juice • 1 cup raw vegetables

Tips• If you eat 3 cups or more of raw vegetables or 11⁄2 cups of cooked non-starchy vegetables in a meal, count them as an Option.• Starchy vegetables such as corn, peas, potatoes, and winter squash have more calories and carbohydrates, so they are listed on the starch list.• Canned vegetables may have added salt. Look for low-sodium or no-salt added varieties when possible. Drain and rinse canned vegetables to remove excess salt.

saturated fats with monounsaturated and polyunsaturated fats. Avoid trans fats.

Alcohol• 12 fl oz beer• 1½ fl oz distilled spirits (vodka, rum, gin, whiskey—80 or 86 proof)• 5 fl oz wine

Tip: Alcohol adds empty calories, promotes dehydration, and can decrease inhibitions, lessening one’s resistance to temptations. Further, alcohol’s effects on those following a reduced-calorie meal plan may be felt more rapidly and may increase the possibility of related side effects.

Sweets, Desserts, and Other Carbohydrates• 4 chocolate Hershey’s® Kisses®

• 1 Tbsp jam or jelly• 3 Tbsp barbeque sauce• ¼ (1 oz) muffin• ½ cup low-fat ice cream • 1-inch square of frosted cake • 1 chocolate chip cookie (2¼ inches across)

Tips:• Sweets have fewer vitamins and minerals and less fiber than options from the Starch, Fruit, and Dairy categories. When choosing sweets, desserts, and other high- carbohydrate foods, you should also eat foods from other food lists to balance out your meals.• Read the Nutrition Facts on the food label to find the serving size and nutrient information.

OPTIONS: Refer to the chart to determine how many Options you need based on your TEE. For example, if you need 1,800 calories per day, you’ll have a total of six.

*Note: For those following a 1,200 – 1,400 calorie meal plan, we recommend having just two Thrive by Medifast Healthy Fuelings per day.

Now that you know how many Options you need for the day, review the following section to learn more about how to incorporate them into your meal plan. Remember, Options are 100-calorie portions of foods.

syrup to avoid added sugar and calories.• The skin on fruit often contains fiber and other nutrients. Enjoy when possible.• Look for dried fruits without added sugar when possible.

Dairy: • 6 oz (2⁄3 cup) non-fat or low-fat yogurt• 8 oz (1 cup) fat-free (skim) or low-fat milk, buttermilk, kefir, or Lactaid®

• 8 oz (1 cup) unsweetened soy, rice, or almond milk• 4 oz (½ cup) evaporated milk

Tips: • Always choose fat-free or low-fat milk and yogurt. • Be mindful when choosing sweetened milk products, which contain added sugar (and increased calories). Choose yogurt with minimal added sugar.

Meat and Meat Substitutes• 2 oz cooked lean meats, fish, or poultry (0-3g fat per oz) or low-fat cheeses• 1 oz medium-fat meats, fish, or poultry (4-7g fat per oz) or reduced-fat cheeses• 1 egg, 4 egg whites, or ½ cup liquid egg substitute• ½ cup fat-free or low-fat cottage cheese• ½ cup cooked beans or lentils

Tips• Choose lean cuts of beef and pork such as loin and round cuts. Select grades of meat are the leanest, Choice grades have a

Medifast Products• 1 Medifast Meal• 1 Thrive by Medifast™ Healthy Fueling (2 Options)• 2 Medifast Snacks

Starches• ½ cup cooked cereal, grain, or starchy vegetable• 1⁄3 cup cooked rice or pasta• ¾ cup unsweetened ready-to-eat cereal or ¼ cup low-fat granola• ¾ – 1 oz of most snack foods (some snack foods may also have extra fat)• 1 oz bread (1 slice)

Tips:• Choose whole-grains foods often. Whole-grain foods include whole-wheat flour, whole oats/oatmeal, whole-grain cornmeal, popcorn, buckwheat, whole rye, whole-grain barley, brown rice, wild rice, bulgur, millet, quinoa, and sorghum.• Be wary of foods labeled multi-grain, stone ground, and 100% wheat. These are usually not whole-grain products. Choose foods with whole oats, whole rye, or whole wheat listed first on the label’s ingredient list.• Choose foods with fewer added sugars, fats, or oils.

Fruit• ½ cup of fresh, frozen, or canned fruit • 1 small (4 oz) fresh fruit• 2 Tbsp of dried fruit

Tips• Only choose canned fruit in water or light

Calorie Level (TEE) Total Number of Options

1200* 2

1300* 3

1400* 4

1500 3

1600 4

1700 5

1800 6

1900 7

2000 8

2100 9

2200 10

2300 11

2400 12

2500 13

>2500 14+

OPTIONS CHART

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Healthy Living Program• Monitor your weight regularly (at least once a week).• Exercise 250 minutes per week (about 35 – 40 minutes per day) to prevent weight regain. • Limit sedentary activity (like television viewing) to fewer than 10 hours per week.• Follow a reduced-fat diet (30% calories or fewer from fat) and control overall calories.• Eat small, frequent meals five or six times each day, beginning with breakfast!• Keep a food journal to track your successes, challenges, feelings, and observations, or track online with the MyWellness Dashboard.• Eat out fewer than three times each week, and limit yourself to one (or zero!) fast-food meal each week.• Include calorie-controlled meal replacements, like Thrive by Medifast™

Healthy Fuelings, in your daily meal plan.• Incorporate protein and fiber into your meals to help keep you feeling full and satisfied throughout the day.

What Do I Do if the Weight Starts to Come Back?First, don’t panic! Know that you’re still in charge of your body and your choices. By choosing to confront weight gain while it’s still manageable and taking appropriate action, you’re expressing your commitment to lifelong better heath.

Review your diet and exercise with the MyWellness Dashboard or a food journal.

• Are you basing your calories on your correct Total Energy Expenditure (TEE)?• Are you eating proper portions?• Are you concentrating on the most nutrient-dense/calorie-sparse choices in each food group (skim milk instead of 2% or whole, broiled meat instead of fried, etc.)?• What about condiments? Did you switch to a higher fat salad dressing, drink a bit more alcohol than usual, or start adding milk or creamer to your coffee? Little changes over time can make a difference; your choices determine whether the changes are positive or negative.

Additional Resources and Support• Food Journal• MyWellness Dashboard• Dining Out Guide

Putting It All TOGETHERNow that you have an understanding of the different components of the 3-2-1 Plan™, let’s take a deeper look at how to put it all together.

Just as you did on our weight-loss plans, you’ll continue to eat six meals a day. And you can have any component of the 3-2-1 Plan at any time you’d like. Even your total Options can be divided any way you choose. For example, if you have six Options for the day (TEE = 1,800 calories), you can incorporate one Option with each Lean & Green Meal to make it a Lean & Green Plus Meal and use the remaining four Options to create a Balanced Meal. Here’s how it would look:

3 Thrive by Medifast Healthy Fuelings

2 Lean & Green Plus Meals (2 Lean & Green Meals with 1 Option Each)

1 Balanced Meal (4 Options)

Additional Sample Meal Plans are available in your Center.

1 slice whole-grain toast with 1 Tbsp natural peanut butter, ½ large banana, and 6 oz non-fat Greek yogurt (4 Options)

3 cups mixed salad greens with 7 oz grilled shrimp, 2 Tbsp salad dressing, and ½ cup mandarin oranges (Lean & Green Meal + 1 Option)

6 oz roasted turkey, ½ cup mashed cauliflower prepared with 1 tsp margarine, 1 cup steamed green beans, and 5 oz red wine (Lean & Green Meal + 1 Option)

BALANCED MEAL

Strawberry Banana Smoothie

Salted Caramel Nut Crunch Bar

Chocolate Peanut Butter Shake

THRIVE BY MEDIFAST™ HEALTHY FUELING

THRIVE BY MEDIFAST HEALTHY FUELING

THRIVE BY MEDIFAST HEALTHY FUELING

LEAN & GREEN PLUS MEAL

LEAN & GREEN PLUS MEAL

Sample Meal Plan: 1,800 Calories (6 Options)

©2014 Medifast, Inc., Owings Mills, MarylandMD-1673-GUI-ProgramGuide