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

Yield: 4 servings Per Serving: 1 lean, 3 green, 3 condiments Prep Time: 15 minutes Total Time: 30 minutes Ingredients 1½ lbs. boneless, skinless chicken thighs 1 cup reduced-fat plain Greek yogurt 1½ tbsp tandoori spice mix ¾ tsp salt, divided 3 cups sliced red bell peppers 3 cups sliced fresh tomatoes ¼ cup cilantro, coarsely cut Directions Pre-heat oven to 425⁰F. Remove any visible fat from the chicken thighs and place them in a mixing bowl. Add the yogurt, tandoori spice m

Per Serving: 1 leanest, 3 green, 2 healthy fats, 3 condiments Yield: 4 servings Prep Time: 20 minutes Total Time: 45 minutes Ingredients 2 lbs. 99% lean ground turkey 3 cups finely chopped Napa cabbage 2 green onions, minced ¼ cup pine nuts, toasted and crushed 1 tsp paprika 1 tsp salt, divided 1 tsp ground black pepper, divided 1 tbsp olive oil 1 lb. fennel bulbs 2/3 cup chicken stock 2 tbsp parmesan cheese Directions Preheat oven to 400°F. In a large mixing bowl, combine th

Yield: 4 servings Complete Lean & Green Meal: 1 lean, 3 green, 3 condiments Total Time: 30 minutes Ingredients 1½ lbs. 93% lean ground turkey ½ cup low-fat grated parmesan cheese 2 scallions, trimmed and minced 1 tsp salt ½ tsp black pepper 4 cups chicken stock 2 tbsp non-perell capers 4 cups zucchini and/or yellow summer squash noodles 2 cups halved cherry tomatoes 1 cup coarsely chopped fresh basil Directions Combine the ground turkey with the cheese, scallions, salt and pe

Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 45 minutes Prep Time: 25 minutes Ingredients 14 oz. 95-97% lean ground turkey ½ tsp salt, divided ¼ tsp ground black pepper ¼ cup minced scallions 2 wedges Swiss or cheddar spreadable cheese wedges ½ cup thinly sliced tomatoes 2 large lettuce leaves 2 cups cauliflower rice 4 tbsp reduced-fat parmesan cheese Directions Thoroughly combine the ground turkey with half of the salt and the bla

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: 2 servings Per Serving: 1 Leaner, 1 Healthy fat, 3 Green, 3 Condiments Total Time: 30 minutes Prep time: 10 minutes Ingredients ¾ lb. 95-97% lean ground beef 1½ tsp olive oil 1 clove garlic, minced 1½ tsp Dijon mustard 3 cups cauliflower rice ¼ cup water ½ tsp salt ½ tsp ground black pepper ½ cup reduced-fat grated cheddar cheese 2 tbsp fresh chopped parsley (optional) Directions Heat olive oil in an 8-inch skillet over medium-high heat. When the skillet is hot, add th

Yield: 2 servings Per Serving: 1 leaner, 3 Green, 3 Condiments, 1 Healthy Fat Total Time: 20 minutes Prep Time: 10 minutes Nutrition Per Serving: 390 calories, 13g fat, 6g carbohydrate, 58g protein Ingredients 2 tbsp reduced fat margarine, divided 1 lb. thin sliced boneless skinless chicken breasts 2 cups sliced mixed mushrooms such as cremini, shiitake, button, and oyster 1 cup chicken broth 4 wedges spreadable cheese such as Swiss Laughing Cow 1 cup arugula 1 tsp balsamic v

Yield: 1 serving Per Serving: 1 Leanest, 3 Green, 2 Healthy Fats, 3 Condiments Total Time: 20 minutes Prep Time: 15 minutes Per Serving: 260 calories, 28g protein, 10g carbohydrate, 11g fat Ingredients 9 oz. raw medium shrimp ½ cup square-cut green pepper, 2-inch pieces ½ cup square-cut red pepper, 2-inch pieces ½ cup cubed zucchini, 2-inch pieces 2 tsp olive oil ¼ tsp salt ½ tsp pepper 2 tsp lime juice 2 wooden skewers Directions Heat a gas grill, cast iron skillet, or indoo

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Prep Time: 5 minutes Total Time: 15 minutes Ingredients ½ cup finely chopped jalapeño pepper, divided ½ cup shredded part-skim mozzarella ½ cup thinly sliced green onion ½ cup diced Roma tomatoes 1 tsp olive oil ¼ tsp salt ¼ tsp ground black pepper 3 oz. cooked, shredded chicken breast Directions In a small bowl, mix half of the jalapeño pepper with the cheese. On a sheet pan lined with parchment pap

Yield: 4 servings Prep Time: 10 minutes Total Time: 20 minutes Per Serving: 1 Lean, 3 Green, 3 Condiments Ingredients 4, (6-oz.) raw, wild skinless salmon filets ¼ tsp salt ¼ tsp ground black pepper 4 cups small broccoli florets 2 medium red bell peppers, cut into chunks 2 small lemons, halved 1 small bunch thyme 1 piece fresh ginger root, about 2-inches, sliced thin Directions Pre-heat oven to 425⁰F. Line sheet pan with parchment paper or foil. Spray with non-stick cooking s

Yield: 4 servings Per Serving: 1 Lean, 3 Green, 2 Condiments Cook Time: 15 minutes Prep Time: 10 minutes Ingredients 4 large portabella mushroom caps 1 lb 90-94% lean ground beef 2 Tbsp chopped onion ¼ cup diced poblano pepper 1 clove garlic, minced 1, 14.5 oz can diced tomatoes ½ tsp cumin 1 tsp chili powder ½ tsp dried parsley ¼ tsp salt ¼ tsp ground pepper 4 oz reduced-fat shredded cheddar cheese, divided Directions Preheat broiler on low. Remove stems, and gently scrape o

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 15 minutes Ingredients 8 oz. 95% lean ground turkey ½ tsp salt ⅛ tsp ground black pepper 3 eggs, divided 2 scallions, trimmed and minced 3 cups low sodium chicken stock 1 cup cauliflower rice 1½ cups kale, shredded ¼ cup fresh basil, cut finely 1 tsp extra virgin olive oil Directions Combine the ground turkey with the salt, pepper, one egg and minced scallions. Shape into 8 small me

Yield: 4 servings Per serving: 1 leanest, 2 healthy fats, 3 green, 2 condiments Prep Time: 15 minutes Total Time: 30 minutes Ingredients 8 tsp olive oil ¼ tsp red pepper flakes ½ cup scallions, cut into 1-inch pieces 1 cup diced fennel 1 cup diced green bell pepper 1, (28-oz.) can diced tomatoes ½ lb. shrimp, half length-wise ½ lb. bay scallops ½ lb. tilapia, diced 1½ tsp salt ½ tsp ground black pepper ½ lb. lump crabmeat ½ cup fresh basil, cut into fine strips Directions In

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 20 minutes Prep Time: 15 minutes Ingredients: 2, (6-oz.) salmon filets 1 tsp salt, divided ½ lemon, cut into 8 thin slices 1¼ cups cherry tomatoes, cut in half 1¼ cups peeled and diced English cucumber ½ cup chopped scallions 2 tsp lemon juice 2 tbsp chopped Italian parsley ¼ tsp ground black pepper Directions: Season the salmon with half of the salt and place on a parchment lined baking sheet. Place hal

Yield: 4 servings Per Serving: 1 leanest, 2 healthy fats, 3 green, 3 condiments Total Time: 20 minutes Ingredients 4 tsp canola oil 1¾ lb. 99% lean ground turkey 2 tbsp taco seasoning 8 cups chopped lettuce 1½ cups fresh, diced tomatoes 1 cup fresh, chopped cilantro 2 scallions, minced 1 jalapeno, minced 1 avocado, diced (6 oz. diced avocado) ½ cup plain, non-fat Greek yogurt Directions Heat oil over medium high in a non-stick skillet and brown turkey, breaking it into smalle

Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Prep Time: 10 minutes Total Time: 25 minutes Ingredients 1 lb. boneless skinless chicken breast, cut into strips ¼ tsp each: salt & ground black pepper ½ cup sliced green onion 1 cup thinly sliced red, green, and/or yellow bell pepper 12 large, thin slices jicama 2 tsp olive oil, divided 3 tsp lime juice 3 tbsp salsa Directions Season the chicken strips with salt and pepper. Heat 1 teaspoon of oil i

Yield: 2 servings Per Serving: 1 Leaner, 3 Green, 3 Condiments, 1 Healthy fat Total Time: 30 minutes Prep Time: 10 minutes Nutrition Per Serving: 350 calories, 10g fat, 13g carbohydrate, 5g fiber, 53g protein Ingredients 1 tsp olive oil ½ tsp garlic powder ½ tsp smoked paprika ½ tsp black pepper 1 lb. pork tenderloin 1½ cups mixed zucchini and yellow squash, sliced into ½ moons ½ cup chopped tomato 1 tbsp chopped onion ½ tsp oregano 1 cup broccolini ¼ cup water ½ tbsp margari

Yield: 2 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 15 minutes Ingredients 1 lb. tail off, peeled, deveined small shrimp ¼ tsp kosher salt 1 egg white, well beaten 1/3 cup almond flour 1½ cups thinly sliced radishes 3 cups chopped romaine lettuce ¼ cup light balsamic vinaigrette Directions Pat the shrimp dry with a paper towel. In a mixing bowl, toss the shrimp with the salt and beaten egg white until evenly coated

Yellow Squash and Zucchini cut into “Penne” Shapes with a Fresh Lemon Ricotta Sauce Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 15 minutes Prep Time: 5 minutes Nutrition Per Serving: 340 calories, 18g fat, 18g carbohydrate, 28g protein Ingredients 1 cup zucchini squash 1 cup yellow squash 1 cup spinach 2 cups part–skim ricotta cheese 2 tsp lemon juice ½ tbsp lemon zest ½ tbsp fresh thyme leaves 1 clove garlic, grated or pressed 4 tbsp reduced-fat