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: 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 Cheese 1 cup cherry tomatoes, quartered ½ tsp salt 1½ cups fresh basil, finely cut 3 cups shredded, reduced-fat mozzarella Directions Spread the cauliflower on a baking sheet lined with parchment paper and bake at 425⁰F for 30 minutes until golden brown. Remove from oven and allow to cool. In a kitchen towe

Yield: 4 servings Per serving: 1 Lean, 3 Green, 1 Condiment Total Time: 60 minutes Prep Time: 15 minutes Ingredients 3 cups halved or diced canned green chile peppers 3 cups frozen spinach, thawed 1½ cups reduced-fat shredded cheddar cheese, divided 1½ cups reduced-fat shredded Monterey jack, divided 2 tsp dried oregano (Mexican oregano, preferably) ½ tsp garlic powder 3 large eggs, beaten 3 tbsp fresh cilantro for garnishing (optional) Directions Preheat oven to 350⁰F. Using

Yield: 4 servings (3 sliders per serving) Per Serving: 1 Lean | 3 Green | 3 Condiments Total Time: 30 minutes Ingredients 1 lb. 90-94% lean ground beef ¼ cup finely diced scallions 1 tbsp Worcestershire sauce 1 tbsp soy sauce ½ tsp garlic powder ½ tsp salt Cooking spray 12 mushroom caps, sliced in half horizontally (2 ½ - 3 inches diameter) 6 slices reduced-fat Swiss cheese 3 roma or plum tomatoes, sliced 2 cups lettuce Directions Combine the beef, scalli

Yield: 2 servings (2 slices per serving) Per Serving: 1 Lean, 3 Green, 2 Condiments Total Time: 30 minutes Ingredients ½ lb 90-94% lean ground chicken 1 egg 2 Tbsp grated parmesan cheese ½ tsp Italian seasoning (optional) 1 cup baby spinach 1½ cups sliced tomatoes ½ cup reduced-fat shredded mozzarella cheese 1 cup total of your favorite veggie toppings, such as chopped green bell pepper, sliced green onions, and/or thinly sliced mushrooms Directions Preheat ove

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: 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 leaner, 1 healthy fat, 3 green, 2 condiments Total Time: 60 minutes Ingredients 1 lb. zucchini ¾ lb. fresh tomatoes, sliced 1/8-inch thick (about 2 cups) 1¼ lb. 96% lean ground beef 3 oz. light cream cheese 1 tsp salt, divided ½ tsp black pepper 1 cup whole basil leaves 1 cup shredded, reduced-fat mozzarella Directions Using a mandolin or sharp knife, slice the zucchini into ¼-inch slices lengthwise to make lasagna “noodles” (should yield abou

Per Serving: 1 Lean, 3 Green, 3 Condiments Prep Time: 10 minutes Cook Time: 35 minutes Yield: 4 servings Ingredients 1 lb 90% lean ground beef ¼ cup chopped onion ¾ cup diced celery 1, 14.5 oz can diced tomatoes 3 cups low sodium chicken broth 2 tsp Worcestershire sauce 1 tsp dried parsley ¼ tsp salt ¼ tsp ground pepper 7 cups baby spinach 4 oz reduced-fat shredded cheddar cheese Directions In a large soup pot, cook the beef until brown. Add the onion and celery; sauté until

If you love Southern comfort food but want a healthy twist, this chicken and shrimp OPTAVIA gumbo recipe delivers. Packed with lean protein, fresh vegetables and savory Cajun spices, it’s a healthy gumbo recipe that fits perfectly into your Lean & Green meal plan. Whether you’re after a lower carbohydrate gumbo recipe or just a lighter take on a classic, this hearty soup will have you coming back for seconds.

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 Prep Time: 5 minutes Total Time: 5 minutes Ingredients: 1, (5-oz.) can/pack tuna in water, drained (4-oz. drained) 1 hardboiled egg, chopped 2 cups spring mix 1 Roma tomato, chopped 2 tbsp reduced-fat Italian dressing 3 black or green olives Optional Condiments Add-ons: 1 tbsp chopped red onion (1 condiment), 2 tbsp chopped parsley (½ condiment), and/or 1 tbsp feta cheese (1 condiment) Directions: Toss all the salad ingredients in a large serving bowl and ser

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