How to prepare tofu during Medifast?

Want the Latest Medifast Coupons Every Month?

Enter your email address below and we'll send you the latest coupon codes to save on Medifast every month. We'll even give a lucky person a month supply of free food.


I was wondering how you all prepare your tofu? The way I've always done it in the past is that I would freeze it, then thaw it, then squeeze all the water out of it and then I crumble it up and cook it with nonstick spray and add seasonings to it so it's like eggs. Is that how you guys do it? Any ideas on how I can prepare it would be greatly appreciated!.

Thanks so much!..

Comments (10)

I put cut up diced or sliced tofu into vegie soups (tonight was something like a chinese hot pot soup from the crockpot). I also marinade tofu 'steaks' (soy/water/ginger/garlic) I make my own) season with spices and bake/broil. I also pan sere it, we also have a grill pan, though I have put the really super firm (like the Nasoya, not the silken) on the grill..

YOu can use the crackers, crumble and use as 'breading' with spices, and bake. I've tossed it on the grill (marinaded- you can find many ways you can adapt to the diet,and from things like meat recipies that you might like, or at least use as a springboard for a marinade)..

Oh, I usually do press mine before I use it - for an hour, though with soups I generally do not (or the grill)..

I make it all different kinds of ways (just thought of anyother way - slice think and wrap around zucchini and toss on the grill).

My son likes it just plain out of the container. He doesn't like it baked, as it'sa bit chewier. I'vealso made 'reshaped' tofu- you press it, then crumble, add to pan of water, boil/simmer for a while, then take it out and stick into a press (or you can press it yourself in cheesecloth and use another container to press out more of the water) and then you keep it wrapped up, chill and it has a much firmer/crumbly texture. I do this A LOT with my silken extra firm.

One book I highly recommend is "The Book of Tofu". I don't have it in front of me (packed up as we're moving next weekend). It's got so many things in it that you can do/make with it. i've also got a lot of recipies for marinades and such from vegetarian and vegan cookbooks, as well as recipies to justmake with it- from the library.

Good luck! sorry I'm so general - it's late, I can't sleep - we close on our house tomorrow.


Hope that's helpful...

Comment #1

I normally am very lazy so I eat it straight from the packet with sf maple syrup as dessert - but if I'm cooking for other people too I pan fry it and as part of a stir fry - onion, green pepper, zucchini, summer squash, mushrooms and a few grape tomatoes - fried in olive oil (sometimes w/jalapeno peppers), w garlic and freshly ground black pepper. Sometimes I divide the lean into tofu and cheese, and grate some of the cheese over the stir fry to make it extra yum. (I do the same with veggie soysage instead of tofu, and my meat-loving partner gobbles it up gleefully. He gets extra onion and some bacon bits). It's good to hear other ideas - great question...

Comment #2

Wow, thanks for these tips. No one mentioned freezing it first, I guess I don't have to do that?? I will definitely look for that book with the recipes in it too.

Thanks very much!..

Comment #3

No, you don't need to freeze it. In fact I've always been cautioned against freezing tofu because it makes the texture granular. Enjoy!..

Comment #4

I usually cook it in a veggie stirfry. It's best if you can coat it in flour but since we can't, that cracker thing might work really well. I haven't bought the crackers yet.

One thing that's really yummy is something I used to eat in China. You eat the tofu in a bowl of it's water warm and add sugar (well, add splenda or some other substitute). It's really yummy..

Something that I've discovered relatively recently is Quorn Naked Chicken Cutlets. They're not vegan (contain small amounts of milk & egg products). They taste awesome with a great texture and they're not pre-flavored so you can use them in any recipe. I even had them in salad the other night and they were great.

Also, the fake beef crumbles are really good and so are fake meatballs. Fake meatballs have to be cooked in sauce though. They're kind of gross if you just bake them in the oven.

Also, for once you're on maintenence, Boca makes really awesome breaded fake chicken patties.

And smart veggie dogs are my favorite veggie hot dogs...

Comment #5

I just had this daily tip sent to me from Dr. Weil's newsletter. I wanted to pass it on for all of the vegetarian's on the board. It looks like you could replace the rice with Shirataki noodles and use Sugar Twin brown sugar in place of the real thing.

Vegetable and Tofu Stir Fry.


If tofu is prepared right, it's delicious. If not, it can taste like rubber. Tofu is curdled soy milk that has been pressed in a process similar to making cheese. You'll find tofu in natural food stores and many supermarkets these days. Several brands are available with varying texture from extra firm to soft (tofu's firmness depends on the amount of liquid that's been pressed out of it). In large cities with Asian markets you can often find tofu sold in bulk, usually stored in open barrels.

Coli bacteria, so be cautious. You might also try the delicious varieties of baked, pressed tofu you'll find in refrigerator cases at natural food stores. These are already flavored and ready to eat without additional cooking..

The idea behind stir-frying is to produce a mixture in which all the items are crunchy-tender and retain their colors and individual character. While a steel wok is the ideal pan for making stir-fry dishes because it distributes heat evenly, large flat skillets will do just as well. The important part is to stir the ingredients constantly over high heat. Also, as tofu is very perishable, store any unused portions in fresh water in the fridge and change the water daily. Just note that it will only last about a week..


1 pound firm tofu.

8 cups sliced vegetables (we suggest yellow onions, carrots, peppers, mushrooms, celery, broccoli, asparagus, mung-bean sprouts, bamboo shoots).

1 tablespoon expeller-pressed canola oil.

2 cups cooked rice.


1/4 cup dry sherry.

1/4 cup natural soy sauce (low sodium if you prefer).

2 cloves garlic, pressed.

2 tablespoons light brown sugar.

1 tablespoon finely chopped ginger root.

1 teaspoon toasted sesame oil.

1 teaspoon arrowroot powder.


1. Slice the tofu in 1/2 inch slices. Press between layered paper towels or clean kitchen towels to dry well. Cut slices into 1-inch cubes. Arrange on a plate with prepared vegetables, separated by variety.

2. Combine sauce ingredients except for arrowroot powder in a small bowl and stir until sugar is dissolved. Mix arrowroot powder with just enough cold water to dissolve in a custard cup or teacup (you'll use less than 2 tsp water). Add to sauce, stir well and set aside.

3. Preheat a wok or large skillet. Add the canola oil and vegetables (add the sturdier vegetables first, adding the more tender ones like mung bean sprouts later) and cook over medium-high heat until just crisp tender, stirring constantly.

4. Add the tofu and stir very carefully until the tofu is heated. Stir sauce and pour around edge of wok. Stir vegetables around in sauce as it thickens. Remove from heat as soon as sauce is thickened and serve over rice...

Comment #6

Rice???? Too many of these ingredients make my mouth water! I'll try this out once I'm on maintenance.... sounds very yummy...

Comment #7

I usually cube mine, and marinate it. Soy and ginger are my favorites, but there are several commercially produced marinades that are low in calories, carbs and fat. Then- I use cooking spray and sautee it- - sometimes I toss in some spinach after the tofu's cooked for several minutes...

Comment #8

I love indian flavors w/ my tofu, I cut it into 1/3in thick slices (you can cube it too), lay it on papertowel to slightly drain, then I add curry power, cumin, black or red pepper & let it sit at least a few minutes, I saute a clove of garlic in my tsp of olive oil then saute the tofu in hot oil. It goes great with some tomatoes/crushed tomatoes, broccoli, onions. YUM!..

Comment #9

Just thought I'd give a heads-up.There is a new tofu available at TJ's:.


Has 14g of protein per serving (more fillingas much as a chicken breast), 5 servings per block for $1.99! Trader Joe's don't ever leave meI love you so!.

I'm not a big user of the plain tofu "block", but superfirm is my fave (less jiggle and mush). And cheap, cheap, cheap! I've been a vegetarian as long as I've been an adult, and I never know how meat-eaters can afford itYIKES!.

Anyhoo, here's the.

Nutritional Info:.

Serving Size: 3 ounces.

Servings per container: 5.

Calories per serving: 100.

Total fat: 4g.

Saturated Fat: 1g.

Trans fat: 0g.

Cholesterol: 0mg.

Sodium: 45mg.

Total Carb: 5g.

Dietary Fiber: 1g.

Sugars: 0g.

Protein: 14g.

Vitamin A: 0%.

Vitamin c: 0%.

Calcium: 6%.

Iron: 10%.

Happy cooking!.


Comment #10

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


Categories: Home | Medifast Wiki - Jan 2011 | Medifast Wiki - Dec 2010 | Medifast Wiki - Sep 2010 |

Medifast Wiki - Aug 2010 | Medifast Wiki - June 2010 | Medifast Wiki - May 2010 |


(C) Copyright 2010 All rights reserved.