Yield: 4 servings Per Serving: 1 Lean | 3 Green | 2 Condiments Prep Time: 10 minutes Cook Time: 40-45 minutes Ingredients 6 cups small broccoli florets 2 tbsp water 9 eggs 1 cup unsweetened almond milk ¼ tsp salt ¼ tsp ground pepper ¼ tsp cayenne pepper Cooking spray 4 oz shredded, reduced-fat cheddar Directions 1. Preheat oven to 375°F. 2. In a large microwave-safe dish, add broccoli and water. Microwave on high for 3 to 4 minutes or until tender. Transfer broccoli to a col

Yield: 1 serving Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 5 minutes Prep Time: 5 minutes Ingredients 3 cups fresh baby spinach 3 large eggs Cooking spray ¼ cup reduced-fat crumbled feta Directions 1. Optional: Roughly chop the spinach into smaller pieces (about 1-inch pieces). 2. Crack the eggs into a large bowl and whisk. 3. Heat a nonstick skillet over medium heat, then lightly grease with cooking spray. 4. Add the chopped spinach and cook until spinach has wi

Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Total Time: 20 minutes Prep Time: 10 minutes Ingredients 2 tsp olive oil 1½ cups kabocha squash, cubed ½ cup red bell pepper, chopped ¾ cup mushrooms, chopped ¼ cup scallions, chopped 1 clove garlic, chopped 2 tsp fresh thyme, chopped 9 oz. cooked diced turkey breast 1 tsp white vinegar 2 eggs ¼ tsp black pepper ⅛ tsp salt Directions Cut the kabocha squash in half through stem end and scoop out the

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 55 minutes Ingredients 1 tsp extra virgin olive oil 4 scallions, chopped 1 cup chopped red bell pepper 1 clove garlic, minced 3 large eggs 4 egg whites 3 tbsp kosher light sour cream ¼ tsp kosher salt 1/8 tsp ground black pepper 1/8 tsp ground nutmeg 1 cup frozen chopped spinach, thawed and squeezed dry 2/3 cup kosher reduced-fat, shredded cheddar cheese Directions Preheat oven to 375°F. He

Yield: 4 servings Per Serving: 1 Leaner, 3 Green, 1 Healthy Fat, 2 Condiments Total Time: 30 – 40 minutes Ingredients For Spaghetti Squash Hash Browns: 1 large spaghetti squash 1 cup chopped scallions ½ tsp garlic powder 3 eggs ¼ tsp salt ½ tsp pepper 2 tsp olive oil 4 oz shredded, low-fat cheddar cheese For Maple Turkey Sausage Patties: ½ tsp dried sage ¼ tsp dried thyme ¼ tsp rosemary ¼ tsp nutmeg ¼ tsp salt ¼ tsp ground pepper 2 Tbsp sugar-free maple syrup 1 lb 95-97

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Total Time: 15 minutes Ingredients 2 whole eggs 4 egg whites Cooking spray 1 tsp canola oil ½ cup finely chopped scallions ¼ cup finely chopped jalapeno pepper ½ cup finely diced tomato ¼ cup finely diced zucchini ¼ tsp salt ½ tsp pepper Directions Whisk the eggs and egg whites in a bowl and set aside. Heat a non-stick skillet over medium heat and lightly grease with cooking spray, then add oil. Add

Yield: 1 serving Per Serving: 3 oz. protein, 2 – 3 fruit, 1 dairy, 2 healthy fats Total Time: 10 minutes Prep Time: 10 minutes Ingredients Smoothie ¾ cup low-fat plain or lower sugar vanilla Greek yogurt 1 cup low-fat milk or unsweetened milk alternative 1 cup fresh or frozen fruit, like strawberries ½ banana Toppings 1 serving of unsalted nuts or seeds, such as 2 tbsp ground flaxseeds 1 tbsp seeds, like chia or pumpkin seeds ⅓ oz. of nuts, like chopped walnuts or sliced almo

Yield: 4 servings (4 mini frittatas per serving) Per Serving: 1 lean, 1 healthy fat, 3 green, 2 condiments Total Time: 45 minutes Ingredients 6 cups diced yellow squash 2 tbsp olive oil 1 tsp salt ¾ lb. cooked, shredded, white meat chicken 4 tbsp reduced-fat blue cheese crumbles 2 tbsp minced scallion 4 cups liquid egg substitute Directions Preheat oven to at 450⁰F. Toss the diced squash with the salt and olive oil. Spread it on a sheet pan. Roast the squash for 15 to 20 minu

Yield: 4 servings Per Serving: 1 lean, 3 green, 3 condiments Prep Time: 15 minutes Total Time: 30 minutes Ingredients 12 large eggs 2 cups diced red bell pepper 2 cups small broccoli florets 2 cups quartered mushrooms 2 oz. reduced-fat, crumbled feta ¼ tsp salt ¼ tsp ground black pepper Directions Pre-heat oven to 400⁰F. Line a sheet pan with parchment paper, making sure there is extra to hang over the edges of the pan so that the egg mixture holds its shape. Whisk together t

1 Lean | 3 Green | 2 Condiments Prep Time: 10 minutes Cook Time: 20 – 25 minutes Yield: 4 servings (5 - 6 muffins per serving) Ingredients 9 eggs 1 cup liquid egg whites 3/4 cup plain, low-fat Greek yogurt ¼ cup crumbled feta cheese ½ tsp salt 1, 10-oz package frozen, chopped kale, thawed and patted dry 2 cups chopped cherry tomatoes Cooking spray Directions Preheat oven to 375˚ F. Whisk together the eggs, egg whites, Greek yogurt, feta, and salt in a large bowl, until well m

Yield: 4 servings Per Serving: 1 lean, 3 green, 2 condiments Total Time: 20 minutes Prep Time: 10 minutes Ingredients 8 spring onions, trimmed 12 eggs, beaten 1 tsp oil 5 cups chopped tomatoes 1 tsp salt, divided 2 tbsp soy sauce Directions Cut the white part of the spring onions into ¼-inch pieces, and cut the green part into fine rings and set aside. Heat the oil in a non-stick wok or skillet, and add the beaten eggs and a ¼ teaspoon salt. Allow the eggs to cook into a soli

Complete lean and green meal: 1 leanest, 3 green, 2 healthy fats, 3 condiments Yield: 4 servings Total Time: 30 minutes Ingredients 2½ tbsp extra virgin olive oil 2 lbs. asparagus 1 tsp salt ½ tsp black pepper 2 tsp sweet paprika 1 lb. lump crabmeat 1 tbsp finely cut chives ¼ cup basil, chopped 4 cups liquid egg substitute Directions Remove the tough ends of the asparagus and cut it into bite-sized pieces. Pre-heat an oven to 375°F. In a 12-inch to 14-inch oven-proof, non-sti

Yield: 1 serving Total Time: 2 minutes Per Serving: 1 Lean, 3 Green, 1 Condiment (if using salt & pepper) Prep Time: 1 minute Ingredients: 3 large eggs 2 cups baby spinach ½ cup sliced tomato ⅛ tsp each salt & pepper (optional) Directions: Crack eggs into a large microwave safe mug or bowl (note: eggs will rise when cooking so use a mug or dish with a high rim). Add spinach and mix with a fork so spinach is mixed in with eggs. Cover and microwave spinach egg mixture on high f

Yield: 1 serving Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 15 minutes Prep Time: 10 minutes Ingredients 3 eggs Cooking spray 1 tsp minced garlic ½ cup diced red bell pepper ½ cup finely chopped scallions 1 cup baby spinach ¼ tsp salt ¼ tsp ground black pepper Directions Whisk the eggs in a bowl and set aside. Heat a non-stick skillet over medium heat and lightly grease with cooking spray. Add the garlic and cook, stirring frequently, for 1 minute. Add the red pep

Yield: 4 servings Complete Lean & Green meal: 1 lean, 3 green, 3 condiments Total Time: 30 minutes Prep time: 20 minutes Ingredients 1 lb. roma tomatoes 4 cloves garlic, peeled 1 large green bell pepper 2 jalapeno peppers ¾ tsp salt ½ cup water 1 small jicama (about ½ lb.) 8 eggs 1 1/3 cups reduced-fat queso fresco or mozzarella cheese 1 cup coarsely cut fresh cilantro Directions Remove the green core of the tomatoes. Cut the green peppers and jalapenos in half and remove ste

Yield: 2 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 2 Condiments Total Time: 25 minutes Prep Time: 10 minutes Ingredients 1½ tablespoons butter 1¾ cups thinly sliced vegetables, such as broccoli, mushrooms, bell peppers, and zucchini 3 cups liquid egg substitute ¼ cup scallions, thinly sliced, white and green parts separated ¼ tsp salt ½ tsp black pepper 1 cup spinach ¼ cup basil, chopped ½ cup reduced fat shredded cheddar cheese ½ cup chopped tomato 2 tbsp hot

Yield: 2 servings Per Serving: 1 Leaner, 3 Green, 1 Healthy Fat, 3 Condiments Total Time: 25 minutes Prep Time: 10-15 minutes Ingredients 2 eggs 4 egg whites 2 tbsp whole flax seeds Cooking spray 4 oz. shredded reduced-fat pepper jack cheese 2 cups baby spinach, loosely chopped 1 cup diced tomatoes ½ cup diced bell pepper 1 jalapeno pepper, diced 1 tbsp chopped red onion 1 clove garlic, minced 2 tsp balsamic vinegar 1/8 tsp salt 1/8 tsp pepper ¼ cup fresh chopped cilantro Dir

Yield: 4 servings Per Serving: 1 lean, 3 green, 1 condiment Total Time: 20 minutes Prep Time: 10 minutes Ingredients 1 tsp sesame oil 2 scallions, trimmed and chopped 1 cup chopped celery 2 cups mung bean sprouts 8 oz. shrimp, peeled, deveined, cooked, and minced 2 tbsp soy sauce 8 eggs, well beaten 1, (10-oz.) cucumber, ends removed, thinly sliced Directions Heat oil in a wok or skillet over medium heat, and lightly stir-fry the scallions, celery, and bean sprouts. Stir in t

Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Prep Time: 15 minutes Total Time: 30 minutes Ingredients 2 cups finely sliced cooked leeks (see note) 2 cups egg substitute ½ tsp salt Cooking spray 2 tbsp light sour cream 1 cup reduced-fat shredded sharp cheddar cheese 1 cup spring mix ½ cup thinly sliced radishes 3 tbsp Greek yogurt dill dressing (or similar) Directions Preheat oven to 400°F. Combine the cooked leeks, salt and pepper in a mixing