Craving something light, fresh and satisfying? This chicken salad with grapes recipe delivers vibrant flavor and balanced nutrition — ready in just 10 minutes.

Servings: 2 Per Serving: 1 Leanest, 3 Green, 3 Condiments, 2 Healthy Fats Total Time: 30 minutes Prep Time: 15 minutes Ingredients 1 lb. firm white fish such as cod, haddock, grouper, mahi mahi or tilapia 2 tsp vegetable oil ½ tsp chili powder Cooking Spray Spicy Yogurt Sauce ⅓ cup non-fat Greek yogurt 1 tbsp hot sauce 2 tbsp water For the Bowl 1½ cups cauliflower rice 2 tbsp salsa ½ cup shredded red and green cabbage 2 tsp lime juice ½

Yield: 2 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 10 minutes Ingredients 4, (4-oz.) tilapia filets ¼ tsp garlic powder ¼ tsp chipotle chili powder ½ tsp salt, divided 2½ cups finely chopped red or green cabbage 1 tsp lime juice 4 tbsp guacamole ½ cup coarsely chopped cilantro, divided 4 large Iceberg lettuce leaves 2 tbsp light sour cream Directions Season the tilapia with garlic powder, chipotle chili powder, a

Yield: 4 servings Per Serving: 1 lean, 3 green, 3 condiments Total Time: 45-60 minutes Ingredients: Cauliflower Crust 5 cups riced cauliflower 3 large eggs ¾ tsp salt Buffalo Chicken ¾ lb. rotisserie chicken breast, without skin, shredded 2 tbsp hot sauce 4 scallions, finely chopped 3 tbsp reduced-fat blue cheese crumbles 1 tsp garlic powder 1 cup shredded, reduced-fat mozzarella Directions Spread the caul

Yield: 1 serving Per Serving: 1 Lean, 3 Green, 2 Condiments Prep Time: 5 minutes Total Time: 10 minutes Ingredients 1 cup frozen cauliflower rice 3 eggs ½ cup chopped scallions 2 tbsp reduced-sodium soy sauce Directions Microwave cauliflower rice per package directions. Crack eggs in a separate microwave-safe bowl and whisk with a fork to break up yolks. Cover, and microwave the eggs for about 1 to 1½ minutes, until the eggs are fully cooked. Break the cooked eggs into small

Craving that smoky, slightly spicy Chipotle chicken flavor — without the takeout? This Copycat Chipotle Chicken recipe lets you recreate the bold taste you love in a lighter, Lean & Green-friendly way. With a simple marinade and quick stovetop prep, you can build a satisfying burrito bowl loaded with fresh veggies, cauliflower rice and juicy grilled chicken. Perfect for meal prep or a fast weeknight dinner!

Yield: 2 servings Total Time: 15 minutes Per serving: 1 lean | 3 green | 3 condiments Ingredients ½ lb 90-94% lean ground beef ½ tbsp taco seasoning 1/3 cup nonfat, plain Greek yogurt ½ cup loosely packed fresh cilantro 2 tsp lime juice 1 clove garlic Pinch salt 1/3 cup sliced grape tomatoes 3 tbsp chopped green onion ½ cup reduced-fat, Mexican blend shredded cheese 1 medium-sized bell pepper, diced 3 cups shredded lettuce Directions Place ground beef in a medium-sized skille

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: 4 servings Per Serving: 1 Leaner, 3 Green, 3 Condiments, 1 Healthy Fat Total Time: 30 minutes Prep Time: 15 minutes Ingredients ½ cup light cream cheese 3 large eggs, beaten 4 tbsp buffalo hot sauce 1 cup minced celery 1 cup part-skim shredded mozzarella cheese ¼ cup reduced-fat blue cheese crumbles 4 scallions, minced 12 oz. shredded cooked white meat chicken (about 2 cups) Cooking spray 4 cups romaine lettuce, cut into ¼-inch strips 1 cup celery, cut into ½-inch

Yield: 1 serving Per Serving: 1 Lean, 3 Green Total Time: 10 minutes Prep Time: 1 minute Ingredients 1½ cups frozen broccoli 1 cup reduced-fat cheddar cheese Directions Place broccoli on a microwave-safe bowl or plate and cook per package directions. Top with cheddar cheese. Optional: heat the broccoli with cheese for another 15 to 20 seconds to melt cheese. Nutrition Facts Per Serving: 350 calories, 20g fat, 8g carbohydrate, 34g protein

Healthy eating doesn’t have to be bland. This Buffalo Chicken Wrap brings the heat with creamy, tangy flavor — and it’s perfectly portioned to keep you feeling balanced and satisfied.

Yield: 4 servings Per Serving: 1 lean, 3 green, 3 condiments Prep Time: 10 minutes Total Time: 30 minutes Ingredients 6 cups coarsely chopped broccoli (stems okay), divided 4 cups low sodium chicken stock 2 cups water 1 tsp salt 3 cups reduced-fat, shredded mozzarella 12 oz. non-fat plain Greek yogurt 1 tsp ground black pepper ¼ tsp ground nutmeg 2 tsp toasted sunflower seeds Directions In a pot, bring the chicken stock and water to a boil. Add 2 cups of chopped broccoli, and

Yield: 4 servings Total Time: 30 minutes Prep Time: 10 minutes Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 2 Condiments Ingredients: 18-oz. canned tuna, packed in water 3 large eggs ½ cup low-fat cream cheese 2 cups minced celery 8 scallions, minced ½ tsp salt ¼ tsp ground black pepper ½ cup reduced-fat cheddar cheese Cooking spray 6 cups romaine lettuce, cut into ¼ -inch strips ¼ cup ranch dressing Directions: 1. Drain the tuna from its water. 2. In a mixing bowl, combi

Yield: 4 servings Per Serving: 1 lean, 3 green, 1 condiment Total Time: 45 minutes Ingredients 6 cups cauliflower rice 3 large eggs 2 tbsp grated parmesan cheese ¼ tsp salt (optional) 12, (1-oz.) reduced-fat cheddar cheese slices Directions Preheat oven to 425⁰F. Spread the cauliflower on a baking sheet lined with parchment paper and bake for 30 minutes until golden brown. Remove from oven and allow to cool. Reduce heat to 400⁰F. In a kitchen towel, squeeze the cauliflower to

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: 1 serving Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 5 minutes Prep Time: 2 minutes Ingredients 1 cup large, thick-sliced tomato 4 oz. medium-thick sliced part skim mozzarella ½ cup baby arugula 2 tsp balsamic vinegar ⅛ tsp each: salt & pepper Directions Slice tomato into thick slices about ½-inch thick. Alternate layers of tomato, mozzarella slices, and arugula on plate (about 8 layers); repeat until all tomato, mozzarella, and arugula are used up. Drizzle

Yield: 2 servings Total Time: 15 minutes Per serving: 1 lean | 3 green | 3 condiments Ingredients ½ lb 90-94% lean ground beef ½ tbsp taco seasoning 1/3 cup nonfat, plain Greek yogurt ½ cup loosely packed fresh cilantro 2 tsp lime juice 1 clove garlic Pinch salt 1/3 cup sliced grape tomatoes 3 tbsp chopped green onion ½ cup reduced-fat, Mexican blend shredded cheese 1 medium-sized bell pepper, diced 3 cups shredded lettuce Directions Place ground beef in a medium-sized skille

Yield: 1 Serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 30 minutes Cuisine: Asian Inspired Ingredients: 6 oz. cooked, shredded chicken breast 1/3 oz. roasted peanuts 2 tsp lime juice 1 tsp Sriracha sauce ½ tbsp light soy sauce 1 tbsp water ½ cup diced jicama 1 cup mung bean sprouts ¼ cup chopped cilantro Directions: For the dressing, crush the peanuts with a mortar and pestle to make a coarse paste. Add the lime juice, Sr

Yield: 4 servings Complete Lean & Green Meal: 1 lean, 3 green, 2 condiments Total Time: 30 minutes Ingredients: 20 oz. tempeh 4½ cups diced eggplant ½ tbsp rice vinegar ½ tsp ground black pepper ½ tsp salt, divided 1½ cups watercress ¼ cup minced scallion ½ cup diced fresh tomatoes ½ tbsp lemon juice 1½ tbsp soy sauce 1 tsp lime juice Directions: Pour boiling water over the tempeh to cover it by 2-inches and allow to soak for 30 minutes. Toss the eggplant with the rice vinega

Yield: 1 serving Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Prep Time: 20 minutes Total Time: 30 minutes Ingredients: ¾ cup liquid egg substitute Cooking spray 1 cup frozen cauliflower rice 1 tbsp light cream cheese 5 oz. canned tuna, well-drained 1½ tbsp reduced-fat mayonnaise ½ cup julienned cucumber ½ tsp light soy sauce 2, (0.17-oz.) large sheets nori or 4, (0.10-oz.) regular sheets Directions: Spray a small (1.6 liter) microwave-safe casserole dish wit