Gravy suggestions for Medifast?

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Does anyone have any suggestions for buying or making a gravy that is very low- or non-fat and low- or non-Carb?.

I'm looking foward to Thanksgiving. There's a wonderful turkey farm nearby, I usually get their 100%-fresh local turkey meat pre-cooked & sliced for Thanksgiving..

Gonna allow one Thanksgiving meal probably Cracker Barrel restaurant, just like the past few years. Enjoy the one meal with reasonable portion sizes btw! but, Not hours sitting at table - and, no pans to scrape, nor tempting food-smells of goodies lingering in house!.

BUT. An important part of thanksgiving holiday has always been the leftovers.

So, I'll get turkey meat from local turkey farm - as usual, for "leftovers" meals..

Here's the problem... without cran sauce & stuffing that turkey's gonna be a bit dry. (Maybe I'll try some snack crackers, or some soupmix crackers for stuffing?).

I figure turkey with green beans will be fine, a nice tasty lean-n-green.... just as long as I can put some gravy on there!!!.

So I went looking for recipes on internet.

But they're all either low-carb but High fat or else vice versa, low fat but High carb. (I think the same is true of the jarred gravies at the store.).

So - help please - Does anyone have any suggestions for how to make "free" gravy? ??.

(And, much thanks for any suggestions!)..

Comments (44)

Your question was: Gravy suggestions for Medifast?.

Found this thread where someone made gravy using the Cream of Chicken soup:..

Comment #1

Look for the post of Radiationgirlies Nutrisystem approved holiday recipes. It might be a couple of pages back on this forum..

Personally, I can understand wanting to go all out with the full TG meal (stuffing, gravy, etc), but don't get why you would need to for leftovers. Cranberry sauce is not on plan and there is no substitution for it that I have seen unless you get some SF cranberry jello. There is a stuffing recipe as well as one for pumpkin pie on the above mentioned thread...

Comment #2

Ah, but for me the leftovers are an important part of the holiday.

Doesn't have to have cran-sauce, it's actually the turkey-part I care about most.

I like turkey a lot - better than chicken actually - but I'm overly sensitive to it's sleepiness-inducing properties. So, for example, turkey on a salad for lunch or even turkey for a weeknight dinner has always been pretty much of a no-no, or at least "rare occasions only" for me.

So for me those turkey leftovers have always been an integral, important part of the holiday weekend. I'll skip the cran sauce while mf'ing but why oh why should I skip the turkey part?? ?? Turkey with green beans, yummy-yum all's I need is some gravy to make it work!!.

Cheryl, thank you for that link - I may try that one. (If I can't come up with any sort of a zero-impact option instead.)..

Comment #3

Just an FYI regarding your turkey being dry without stuffing in there. Have you ever brined a turkey or even a turkey breast? That method will give you the absolute juciest bird you've every eaten, even after it's been frozen for a period of time...

Comment #4

Ive used Alton Browns brine recipe the last 2 years, it's so awesome...

Comment #5

Yep. That's the one I use. Good Eats Roast Turkey! Best turkey EVAH!!!..

Comment #6

I have a large family (7 kids- 6 in the area) and one loving DH.

So the holidays are giving me a bit of pause..

Had a brainstorm session with my daughters tonight about the holidays. My girls suggested going as a family to the movies after an early dinner (3 pm T'day dinner). It's a nice way to get out of the house and out of the "food" temptation.

For Christmaswell- I am going to make my Medifast oatmeal cookies and make their traditional sweet favs which youngest DD said she'd put in her room-for out of sight, out of mind factor.

And to get the focus off all the food, we are going to play board games like we generally do. Yet on the lower level family room, not the upper one off the kitchen. Againout of sight....

The girls offered to do all the clean up while DH and I take a walk after Christmas dinner.And I found their gesture sweet. It helped that they are helping me plan ahead for what I anticipate as a tempting time to fall of the Medifast wagon..

Not sure if this is like any of you, yet I'm just fine staying 100% OP when there is not tons of tempting food aroundbut am very visual and a good little nibbler from kids' plates..

Like many of you, I get very pulled in by all the tradition of both holidays and my sons and DH really love some of my recipesspicy sausage and green apple dressing, cheesy broccoli potatoes etc. etc. They are willing to modifyyet I think I will make their favs and serve cauliflower "mashed potatoes".

The kids and DH are truly behind me losing the weight as I had a health scare a few months back. I appreciate my family's efforts- yet am still torn about menu.

Where does tradition end and a lifetime of habit changes begin?.

Still pondering that one....

How are others handling the holidays and all the expected yummies?..

Comment #7

While you learn healthier habits, your traditions can change. Vegetarians who have a thanksgiving dinner are able to accommodate their lifestyle choice with holiday tradition..

I see the tradition as a gathering for families and friends celebrating the bounty of the earth..

Last year I had an on-plan Medifast thanksgiving and loved not feeling bloated and tired after the meal. My gosh, why did I stuff myself until I was sleepy for so many years?..

Comment #8

The idea that it is the turkey in the Thanksgiving dinner causing drowsiness is actually a myth..

L-Tryptophan and the Turkey.

The turkey is often cited as the culprit in afterdinner lethargy, but the truth is that you could omit the bird altogether and still feel the effects of the feast. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep inducing effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep. However, L-tryptophan needs to be taken on an empty stomach and without any other amino acids or protein in order to make you drowsy. There's lots of protein in a serving of turkey and it's probably not the only food on the table.

It's worth noting that other foods contain as much or more tryptophan than turkey (0.333 g of tryptophan per 100 gram edible portion), including chicken (0.292 g of tryptophan per 100 gram edible portion), pork, and cheese. As with turkey, other amino acids are present in these foods besides tryptophan, so they don't make you sleepy.

L-Tryptophan and Carbohydrates.

L-tryptophan may be found in turkey and other dietary proteins, but it's actually a carbohydrate-rich (as opposed to protein-rich) meal that increases the level of this amino acid in the brain and leads to serotonin synthesis. Carbohydrates stimulate the pancreas to secrete insulin. When this occurs, some amino acids that compete with tryptophan leave the bloodstream and enter muscle cells. This causes an increase in the relative concentration of tryptophan in the bloodstream. Serotonin is synthesized and you feel that familiar sleepy feeling.


Fats slow down the digestive system, giving Thanksgiving dinner plenty of time to take effect. Fats also take a lot of energy to digest, so the body will redirect blood to your digestive system to tackle the job. Since you have less bloodflow elsewhere, you will feel less energetic after eating a meal rich in fats.


Alcohol is a central nervous system depressant. If alcoholic beverages are part of the holiday celebration, then they will add to the nap-factor.


It takes a great deal of energy to digest a large meal. When your stomach is full, blood is directed away from other organ systems, including your nervous system. The result? You will feel the need to snooze after any big meal, particularly if it is high in fats and carbohydrates.


Although many people find the holidays stressful, the most relaxing part of the festivities is likely to be the meal. No matter what you may have been doing throughout the day, Thanksgiving dinner provides an opportunity to sit back and relax a feeling that can carry over after the meal.

So, why are you sleepy after a big turkey dinner? It's a combination of the type of food, amount of food, and celebratory atmosphere. Happy Thanksgiving!..

Comment #9

Me too!! I made it last year, and will be making it again today. Sooo juicy and delicious!..

Comment #10

LambChop....WOW, who woulda' thunk it?! Thanks for that info. You learn something new every day!..

Comment #11

I stuff my turkey with cut up oranges.. and start cooking it breast down.. have yet to come up with dry white meat =)..

Comment #12

We always use the Weber grill and cook the bird outside. Leaves the bird a lovely brown and frees the oven for all the other dishes that everyone loves-mashed yams, roast veggies and of course the pie...

Comment #13

Mike - You would be in turkey heaven if you brined that bad bird before grilling!..

Comment #14

I must check out the brine method that you all rave about! Does it help with a roasted chicken too?.

I so love brown gravy so thank you to whoever came up with the COC version, must go look for that!..

Comment #15

I just posted RG's Holiday Menu on this Board..

Here is a link:..

Comment #16

How about modifying this one?.


It's 7 carbs per serving as is, but I would reduce the flour and the oil to make it a little less carbs and less fat. It's not OP but maybe could be worked into your daily calories, carbs, and fats to keep one in a fat-burning state?..

Comment #17

Unless you are completely in control of your portions, I would avoid this. Why tempt fate?..

Comment #18

We are allowed condiments and fats. The OP said she'd be having turkey and green beans, so she could make a small amount of gravy as a condiment carefully measuring and still being OP. Just offering a suggestion, it's up to the OP to decide how to handle it..

ETA: I think the COC one Cheryl found above would work great, I just saw that now...

Comment #19

I understand. So why not make a gravy out of stock, using 1 TBSP (7 carbs per TBSP according to the box) cornstarch as a thickener, rather than using any flour at all? Figure in the same seasonings and amount of broth and you have 1/7th the carbs...

Comment #20

There is some kind of low carb thickener that you can buy to make the gravyI believe they have it at I cant think of the name right now ...

Comment #21

Here's one Quick & Thick Low Carb Food Thickener and Texturizer @ this is from the site carbsmart..

The one I was thinking of is Thick and Thin and they sell it at

Comment #22

Found this thread where someone made gravy using the Cream of Chicken soup:..

Comment #23

This question was taken from a support group/message board and re-posted here so others can learn from it.


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