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

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

Yield: 4 servings Per Serving: 3 oz. protein, 2 vegetables, 1 starch, 1 healthy fat Total Time: 40 minutes Prep Time: 15 minutes Ingredients 1 tbsp olive oil 2 tbsp chopped onion 1 cup celery, sliced ½ cup carrot, diced 1 clove garlic, minced 1 tbsp fresh or 1 tsp dried dill ¼ tsp salt ½ teaspoon black pepper 1 cup red or Yukon Gold potatoes, cut into 1-inch cubes 4 cups low-sodium vegetable broth 1½ cup chopped kale, ribs and stems removed 1½ cup green beans, chopped 1½ cups

Yield: 4 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 1½ hours Prep Time: 20 minutes Ingredients 1¼ lb. beef chuck, visible fat removed, cut 1 to 1½-inch cubes 2 garlic cloves, minced 1 tbsp tomato paste 2 tsp poultry or Italian seasoning 3 cups water, divided 1½ cups turnips, peeled and cut into large dice 1½ cups cauliflower, cut into large florets 1½ cups green cabbage, trimmed and cut into 1-inch pieces 1½ cup button mushrooms, washed and halved ½ tsp k

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 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: 4 servings Per Serving: 1 Leanest, 3 Green, 3 Condiments, 2 Healthy Fats Total Time: 20 minutes Prep Time: 20 minutes Ingredients 3½ cups chopped tomatoes 1 cup diced cucumber, peeled, and seeded 1 cup diced red bell pepper ½ cup chopped scallions 1 tbsp tomato paste 1 clove garlic, minced 8 tbsp red wine vinegar 1 tsp dried oregano ½ tsp salt 4 tsp extra virgin olive oil 3 oz. avocado, diced for garnish 8 black or green olives, chopped for garnish 2 tbsp sour cream, f

Servings: 4 Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 1 hour 30 minutes Prep Time: 20 minutes Ingredients: Cooking spray 1½ lbs. lean top or bottom round beef roast, cut into 2-inch chunks 2 tbsp chopped onion 1 garlic clove, finely chopped 2 tsp tomato paste 2 cups beef stock 1 cup canned diced tomatoes 1½ tsp fish sauce 1 packet calorie free sweetener 1 bay leaf ½ tsp red chili flakes 1 cup water 1 cup cubed kabocha squash ½ cup cubed turnips ½ cup green beans

Serves: 4 Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 10 minutes Ingredients: 2 tsp olive oil 1 cup leeks, cleaned and chopped ½ cup celery, chopped 1 cup fennel, chopped 1 cup broccoli, chopped; reserve a few small florets for garnish 4 cups vegetable stock ¼ tsp salt 2½ cups spinach, chopped; reserve a few small leaves for garnish ½ cup parsley, chopped 50 oz. silken firm tofu, drained and cubed, reserve 8 oz. of cubes for garnish ½ cup non-

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

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

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: 2 servings Per serving: 1 Lean | 3 Green | 1 Condiment Total time: 30 minutes Prep time: 15 minutes Ingredients 4 cups water 1 cup fresh shiitake mushrooms, stems removed, thinly sliced 1½ cups tomato 15 oz. firm tofu, cut into small cubes 3 eggs, beaten ½ tsp salt 2 spring onions, trimmed and thinly sliced ½ tsp ground black pepper Directions In a large soup pot, combine the water with sliced mushrooms and bring to a gentle boil. Add tomatoes, tofu cubes and salt. Sti

Yield: 4 servings Total time: 25 minutes Prep Time: 10 minutes Per Serving: 1 lean, 3 green, 1 condiment Ingredients Cooking spray 8 large eggs 2 cups vegetable broth 2 cups water 6 cups zucchini noodles (or wosun noodles) 20 oz. firm tofu 1 medium scallion, trimmed and chopped Directions Heat cooking spray in a pan. Scramble eggs and set aside. Bring the broth and water to boil in a pot. Add zucchini noodles and cook for 2 minutes. Transfer noodles to a serving bowl and set