Medifast Lean and Green Rules

The goal of this blog is to find great "Lean and Green" menu options at popular restaurants. Lean and Green is a part of the Medifast 5 & 1 diet. Basically it's the one meal of the day that does not come in the box of food provided by Medifast. There are a lot of great Lean and Green recipe websites, but this is the first and best website solely devoted to eating "Lean and Green" out at restaurants.

Before we dive into it, here are the "Lean and Green" rules for your reference...


Leanest - Choose a 7-oz portion (cooked weight) plus 2 Healthy Fat servings

  • Fish- cod, flounder, tuna, mahi mahi
  • Shellfish
  • Game meat
  • Ground turkey or other 98% lean meat
  • Meatless options: 14 egg whites, 2 cups of EggBeaters
Leaner - Choose a 6-oz portion (cooked weight) plus 1 Healthy Fat serving
  • Fish- swordfish, halibut, trout
  • Chicken
  • Ground turkey or 95-97% lean meat
  • Turkey
  • Meatless options: 15-oz tofu, 2 whole eggs plus 4 egg whites

Lean - Choose a 5-oz portion (cooked weight) - No healthy Fat servings

  • Fish- salmon, mackerel
  • Lean beef- steak, roast, ground
  • Lamb
  • Pork Chop
  • Ground turkey or 85-94% lean meat
  • Meatless options: 3 whole eggs
  • 1 teaspoon of canola, flaxseed, walnut, or olive oil
  • Up to 2 tablespoons of low-carbohydrate salad dressing
  • 5-10 black or green olives
  • 1 teaspoon of trans fat-free margarine
Choose three Green Option servings for each Lean and Green meals.

1 serving = 1/2 cup vegetables (unless otherwise specified)

Lower Carbohydrates
  • 1 cup: collards, endive, lettuce, spinach
  • 1/2 cup: celery, cucumbers, white mushrooms, radishes, arugula
Moderate Carbohydrates
  • 1/2 cup: asparagus, cabbage, cauliflower, eggplant, portabella mushrooms, cooked spinach, summer squash
Higher Carbohydrates
  • 1/2 cup: broccoli, red cabbage, green beans, okra, peppers, tomatoes, turnips

List of Restaurant Menu Options for Medifast Dieters

Here is a list of popular restaurants with "Lean and Green" menu options that fit the Medifast diet rules provided by Taking Shape for Life: