Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 15 minutes Prep Time: 10 minutes Ingredients Cooking spray 3 cups broccoli florets 2 tsp olive oil 1 lb. chicken tenderloins ½ tbsp everything bagel seasoning ¼ cup low-fat plain Greek yogurt ½ tsp Dijon mustard Directions Place rack in upper third of oven, then preheat broiler to high. Line a large, rimmed baking sheet with foil and lightly grease with cooking spray. Place the broccol

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 20 minutes Prep Time: 10 minutes Ingredients: 3 cups Tuscan kale, cut into fine strips ½ tsp salt, divided 1½ tsp lemon juice 1/8 tsp ground black pepper 2, (6-oz.) salmon filets ½ cup fresh chopped dill ¼ cup non-fat plain Greek yogurt Directions Preheat oven to 450⁰F. In a mixing bowl, combine the kale, ¼ teaspoon of the salt, lemon juice, and pepper. Massage the kale with your hands to break the fiber

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: 4 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 1 hour and 45 minutes Ingredients Eggplant Dip 1¼ cups cubed eggplant 1 clove garlic, unpeeled Cooking spray 6 oz. non-fat Greek yogurt 4 tsp lemon juice, divided 1 tsp ground coriander 1 tbsp cilantro, finely chopped Cauliflower Hummus 1¼ cups cauliflower florets, steamed 8 tbsp light cream cheese ¼ tsp ground cumin ½ tsp sesame seeds, toasted Stuffed Kale Leave

Yield: 4 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 1 hour Prep Time: 15 minutes Ingredients 4, (6-oz.) boneless, skinless chicken breasts 1 tbsp olive oil 6 cups chopped Swiss chard 2 garlic cloves, minced 1 tsp ground nutmeg ½ cup reduced-fat ricotta 1½ tsp kosher salt ½ tsp ground black pepper Directions Butterfly each chicken breast by using a sharp knife to slice into one side of the breast, starting at the thicker end and ending at

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: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 1 Condiment Total Time: 2 minutes Prep Time: 1 minute Ingredients. 4½ oz. (after draining) canned chicken breast in water 2 tbsp salsa or pico de gallo 3 tbsp reduced-fat shredded cheese, such as cheddar or Monterey Jack 6 large lettuce leaves, such as butter leaf, green leaf, or romaine 1 of the following: 2 tbsp sour cream, 1½ oz. avocado, OR 2 tbsp guacamole Directions. 1. Mix chicken and salsa in a m

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, 1 healthy fat, 2 condiments Total Time: 30 minutes Ingredients 3 tsp oil, divided 3 eggs, beaten 2 scallions, trimmed and sliced, white and green parts separated 2 cloves garlic, minced 10 oz. pork tenderloin, cut into thin strips ¾ lb. peeled and deveined cooked shrimp, thawed if frozen 4 cups riced cauliflower 1 cup thinly sliced mushrooms (any kind) 2 tbsp light soy sauce ½ tsp crushed red pepper flakes ¼ tsp ground black p

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 serving Per Serving: 1 leaner, 1 healthy fat, 3 green, 3 condiments Total Time: 30 minutes Ingredients 4, (6-oz.) raw boneless, skinless chicken breasts 1 tbsp no sugar added BBQ seasoning 6 cups broccoli florets ¾ cup reduced-fat Greek yogurt 2 tbsp regular mayo 1 tbsp homemade ranch seasoning (recipe below) Homemade Ranch Seasoning 2 tbsp dried parsley 1 tbsp dried dill 1 tbsp dried chives 1 tbsp garlic powder 1 tbsp onion powder 2 tsp salt 1 tsp black pepper Direc

Yield: 4 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Prep Time: 20 minutes Total Time: 30 minutes Ingredients: 2 tsp extra virgin olive oil 1½ lbs. 99% lean ground turkey ½ cup finely chopped green onion ½ cup finely chopped red bell pepper ½ cup finely chopped zucchini 1, (14.5-oz.) can fire-roasted diced tomatoes 2¾ cups frozen cauliflower rice, thawed 2 tsp ground cumin 2 tsp chili powder 1 tsp kosher salt 1 cup Mexican-style shredded cheese blen

“Bread” made from whipped egg whites combined with egg yolks and Greek yogurt or cream cheese. Formed into buns and baked. Cloud Bread Total Time: 15 minutes Prep Time: 5 minutes Ingredients 3 eggs, separated 3 tbsp reduced-fat cream cheese softened to room temperature ½ tsp cream of tartar (or baking powder) Directions Line 2 baking sheets with parchment and place in a 300°F preheated oven. In a small bowl, beat softened cream cheese until smooth. Use either a wooden

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 55 minutes Ingredients 1 tsp extra virgin olive oil 4 scallions, chopped 1 cup chopped red bell pepper 1 clove garlic, minced 3 large eggs 4 egg whites 3 tbsp kosher light sour cream ¼ tsp kosher salt 1/8 tsp ground black pepper 1/8 tsp ground nutmeg 1 cup frozen chopped spinach, thawed and squeezed dry 2/3 cup kosher reduced-fat, shredded cheddar cheese Directions Preheat oven to 375°F. He

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, 3 Condiments Total Time: 30 minutes Cook Time: 15 minutes Ingredients 1 cup diced tomatoes 1 tsp Italian seasoning ½ cup low-fat cream cheese, softened 3 large eggs, lightly beaten ¼ tsp ground black pepper 2 cups cooked cauliflower rice 2 cups cooked Gardein plant-based crumbles 1 cup shredded part-skim mozzarella cheese 1 cup chopped red, green, or yellow peppers Cooking spray 2 cups arugula 4 tbsp red wine vi

Yield: 2 Servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 80 minutes Ingredients 1 lb. boneless skinless chicken breasts 2 tsp extra virgin olive oil, divided ½ tsp ground allspice ¼ tsp kosher salt, divided ¼ cup plain low-fat Greek yogurt ¼ cup shredded cucumber, squeezed dry ¼ tsp minced garlic 1 tsp lemon juice 2 tsp fresh mint leaves, finely chopped 12 oz. radishes, trimmed and cut in half 1/8 tsp ground black pepper Cooking spr

Yield: 4 servings Total Time: 20 minutes Prep Time: 10 minutes Per Serving: 1 Leanest, 3 Green, 3 Condiments, 2 Healthy Fats Nutrition Per Serving: 380 calories, 12g fat, 8g carbohydrate, 60g protein Ingredients 2 lbs. extra-large shrimp, peeled and deveined (16-20 per pound) 12 tbsp Parmesan cheese, grated 6 cups romaine lettuce, shredded 2 cups arugula 1 cup celery, chopped 8 tbsp Caesar dressing, such as Kraft’s Classic Caesar Ground black pepper to garnish (optional) Dir

Yield: 4 servings Prep Time: 15 minutes Total Time: 20 minutes Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Cuisine: American, Mediterranean Ingredients 2 garlic cloves, minced 1 tbsp fresh oregano, minced (or 1 tsp dried) 4 tbsp lemon juice 4 tsp extra virgin olive oil 4 tbsp reduced-fat feta 1½ lbs. rotisserie chicken breast, skin-removed, chopped 2 cups lettuce, washed and torn 2 cups riced cauliflower 2 cups riced zucchini 1 cup diced roma tomatoes Dire

Yield: 2 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 2 Condiments Total Time: 15 minutes Prep Time: 10 minutes Ingredients 14 oz. cooked shrimp peeled and deveined, crab or lobster (2 Leanest) 3 tbsp reduced-fat mayonnaise, divided (3 Healthy Fats) 1 tsp dill (2 Condiments) ¼ tsp salt (1Condiment) ½ tsp black pepper (1 Condiment) 1 cup cauliflower rice, cooked and drained (2 Green) 1 tsp rice vinegar (trivial Condiment) 4 sheets nori (4 Condiments) 2 tbsp toaste