Tofu cubes tossed in almond flour and seasonings then air fried. Serve in a fresh salad with assorted vegetables. Yield: 2 servings Total Time: 40 minutes Prep Time: 10 minutes Per Serving: 1 Lean, 3 Green, 3 Condiments Ingredients 4 tsp almond flour ½ tsp smoked paprika ½ tsp celery seed, crushed ¼ tsp onion powder 30 oz. extra firm tofu Cooking Spray 2 tbsp plain, nonfat Greek yogurt 1 tbsp BBQ Sauce sugar free 1 cup broccoli florets 4 cups romaine / radicchio salad mix Dir

Yield: 4 servings (3 nests per serving) Complete Lean & Green Meal: 1 lean, 3 green, 3 condiments Total Time: 1 hour Spaghetti Squash Nests 1 spaghetti squash ½ tsp salt ¾ cup reduced-fat parmesan cheese 4 eggs Chicken Gyro 1 lb. cooked, skinless chicken breast, cut into very fine strips ¼ tsp dried oregano ¼ tsp garlic powder 2 cups finely minced green pepper 4 tbsp finely chopped black olives ¼ cup reduced-fat Greek yogurt ¼ cup reduced-fat crumbled feta cheese Pizza 2 cups

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: 4 servings Per serving: 1 leanest, 2 healthy fats, 3 green, 3 condiments Prep Time: 15 minutes Total Time: 30 minutes Ingredients 2 cups light canned coconut milk 1 tbsp Thai red curry paste 1½ tbsp fish sauce (Thai fish sauce preferred) 2 cups sliced button mushrooms 2 cups diced red bell peppers 1 lb. small, raw, peeled and deveined shrimp 1 lb. tilapia, largely diced ¾ tsp salt 2 cups mung bean sprouts 1 cup basil leaves (Thai basil is possible) 2 tsp lime juice Dir

Yield: 4 servings Total Time: 40 minutes Ingredients 4 scallions, chopped with green and white parts separated 2½ tbsp olive oil 2 garlic cloves 2½ cups diced canned tomatoes, with juice ¼ tsp dried oregano 3 small zucchinis (about 12 ounces) ½ tsp kosher salt ½ tsp ground black pepper, divided 1¾ lbs. cod fillets, cut into 12 equal sized pieces, 3 per portion 1/3 cup reduced-fat crumbled feta cheese 1 cup fresh whole basil leaves, gently chopped Directions In a sauce pan, co

Yield: 4 servings Per serving: 1 lean, 3 green, 3 condiments Prep Time: 10 minutes Total Time: 30 minutes Ingredients 1¼ lb. 90% lean ground beef ¼ tsp salt, divided ¼ tsp ground black pepper 4 oz. reduced-fat, shredded cheddar cheese ¼ cup white vinegar ¼ cup water ½ cup thinly sliced cucumber 1 tbsp yellow mustard 6 tbsp lemon juice 8 cups chopped leaf lettuce 1 cup diced fresh tomatoes 2 scallions, chopped 4, quart-sized mason jars Directions Heat up a non-stick skillet ov

Prep Time: 15 minutes Total Time: 45 minutes Yield: 4 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Ingredients 8, (3½ to 4-oz.) boneless pork chops ¾ tsp salt, divided ¼ tsp ground black pepper 4 garlic cloves 1½ cups riced cauliflower 1 cup low sodium chicken stock ½ cup low-fat cream cheese 1½ lbs. asparagus, sliced thinly on a bias Directions Preheat the oven to 425°F. Season the pork chops with black pepper and a half teaspoon of salt; set aside. G

Yield: 4 servings Per Serving: 1 lean, 3 green, 3 condiments Total Time: 30 minutes Prep Time: 15 minutes Ingredients 2½ cups zucchini noodles 1 tsp oil 3 whole baby bok choy, trimmed and chopped 2 spring onions, trimmed and diced 6 cups beef broth 2 tbsp reduced sodium soy sauce ½ tsp peeled and grated fresh ginger root 1¼ lb. sirloin, sliced very thin 1 tsp sesame oil ¼ cup Thai basil, shredded ¼ tsp ground black or white pepper ¼ tsp crushed red pepper flakes Directions He

Yields: 4 servings Per Serving: 1 lean, 3 green, 2 condiments Prep Time: 10 minutes Total Time: 30 minutes Ingredients 1 lb. 90% lean ground beef 2 cups sliced mushrooms ½ tsp salt, divided ½ tsp ground black pepper, divided 4 oz. reduced-fat shredded cheddar cheese ¼ cup white vinegar ¼ cup water 1 cup thinly sliced cucumber 1 beefsteak tomato, sliced into 4, (¼-inch thick rounds) 8 large lettuce leaves 4 tsp Dijon mustard (optional) Directions Pre-heat oven to 400⁰F. Line s

Complete Lean and Green meal: 1 lean, 3 green, 2 condiments Yield: 4 servings Total Time: 45 minutes Ingredients 1¾ lbs. bone-in, skinless chicken thighs 1 small lemon, juiced (about 2 tbsp lemon juice) 2 cloves garlic, minced 2 tbsp fresh oregano, minced ¼ tsp each (or less) salt & black pepper 2 lbs. asparagus, trimmed Directions Preheat oven to 350⁰F. Add the chicken to a medium-sized bowl. Add the lemon juice, garlic, oregano, salt and pepper, and toss to combine. Roast c

Yield: 4 servings Complete Lean & Green Meal: 1 leaner, 1 healthy fat, 3 green, 3 condiments Total Time: 30 minutes Ingredients 4, (8½-oz.) bone-in pork chops 1 tsp lime juice 1 tbsp jerk seasoning 4 tsp olive oil, divided ½ tsp salt, divided 8 oz. baby spinach 1 cup sliced radishes 1 cup fresh diced tomatoes 1 tbsp lemon juice ½ tsp ground black pepper Directions Season the pork chops with lime juice, jerk seasoning, one teaspoon oil, and ¼ teaspoon of salt. Allow to marinat

Yield: 2 servings Per Serving: 1 Leaner, 3 Green, 1 Healthy Fat, 3 Condiments Ingredients 1 lb. chicken breast, thinly sliced into strips 2 bell peppers, thinly sliced into strips 2 tsp olive oil 2 tsp fajita seasoning Juice of half a lime 6 leaves from a romaine heart Optional 1/4 cup plain non-fat Greek yogurt Directions Preheat oven to 400 degrees F. Combine all ingredients except for lettuce in a large, resealable plastic bag. Mix well to evenly coat chicken and vegetable

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 10 minutes Ingredients Cooking spray 2 cups red, yellow and green bell peppers, sliced 1 cup radishes, halved 12 oz. salmon filet or 2, (6-oz.) salmon filets 3 tsp lime juice 2 tsp chili powder ½ tbsp lime zest Directions Preheat oven to 400°F. Spray a sheet tray with nonstick spray and set aside. Arrange the peppers and radishes in a single layer on the sheet tray. Spray with cooki

Yield: 4 servings Per Serving: 1 Leaner, 3 Green, 3 Condiments, 1 Healthy fat. Total Time: 30 minutes Prep Time: 20 minutes Ingredients 2 lbs. boneless skinless chicken breast, cubed ½ cup scallions, sliced, white parts and green parts separated 4 tsp olive oil, divided 2 tsp Jerk seasoning 2 tbsp onion, diced 1 cup collard greens, chopped 1 cup kabocha squash, cubed 1 cup canned diced tomatoes 1 cup chicken stock 2 packets calorie free sweetener 1 cup baby bell peppers, halv

Prep Time: 15 minutes Cook Time: 5 minutes Yield: 4 servings, 12 pepper halves per serving Ingredients ¼ cup diced jalapeno pepper Cooking spray 1, 12 oz can low-sodium chicken breast (in water), drained 6 oz of avocado, mashed ½ cup plain, low-fat Greek yogurt 2 cups low-fat shredded cheddar cheese, divided 1 tsp chili powder 24 mini bell peppers, halved with stem, seeds, and membranes removed ¼ cup chopped scallions Directions Sauté the diced jalapeno in a lightly greased s

Yield: 4 servings Total Time: 1 hour Ingredients 1¼ lb. boneless, skinless chicken thighs 4 cups chicken stock 1 cup sliced celery 2 cups shredded green cabbage 1 cup diced yellow summer squash 1 cup cauliflower florets 1 cup halved cherry tomatoes 1 cup fresh basil 1 tsp salt ½ tsp ground black pepper 4 tsp low-fat parmesan cheese Directions Combine the chicken and stock in a large pot, and bring to a boil. Once boiling, reduce heat to low and simmer gently for 45 minutes un

Yield: 4 servings Per Serving: 1 Leanest, 3 Green, 3 Condiments, 2 Healthy Fats Total Time: 30 minutes Prep Time: 15 minutes Ingredients ¼ cup light cream cheese 3 large eggs, beaten 6 tbsp shredded coconut, unsweetened, toasted 3 tbsp almond flour 2 tbsp chives, chopped ½ packet calorie-free sweetener, divided 21 oz. cooked shrimp, chopped Cooking spray 4 tbsp canned coconut milk 1½ tsp lime juice 2 cups shredded red or green cabbage 1 cup thinly julienned cucumber 1 cup jul

Yield: 4 servings Total Time: 30 minutes Ingredients 4 cups sliced cucumber 1 pint cherry tomatoes, halved ¼ cup cider vinegar ¼ cup fresh dill, chopped ¼ tsp each (or less) salt & black pepper 1½ lbs. skinless salmon 1 tbsp Za’atar 4 lemon wedges Directions Pre-heat oven to 350⁰F. To make the salad, combine the first 5 ingredients in a large bowl and toss well. Season the salmon on both sides with Za’atar, and place on a foil-lined baking sheet. Roast until internal temperat

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Total Time: 15 minutes Prep Time: 10 minutes Ingredients 1, (5-oz.) can solid white tuna packed in water, drained well (4-oz. drained weight) (½ leanest) ½ cup chopped celery stalks and leaves (1 Green) 1 green onion, chopped (1/4 Green) ¼ cup non-fat Greek yogurt (2 Condiments) 1 large tomato (2 Green) 4 thin slices avocado, about 1½ ounces (1 healthy fat) 2 slices (1-oz. each) reduced-fat Swiss che

Yield: 2 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Prep Time: 15 minutes Total Time: 45 minutes Ingredients ½ jalapeño pepper, minced 2 tsp lime juice 4 tsp extra virgin olive oil, divided 1 tsp honey mustard ½ tsp kosher salt, divided 1 lb. cod fillets 1 cup thinly sliced summer squash 1 cup thinly sliced orange or yellow bell pepper 1 cup cherry tomatoes Directions Preheat oven to 400°F. Combine the jalapeño peppers, lime juice, 2 teaspoons of o