Embarking on the Optavia program means embracing a lifestyle that prioritizes health and well-being. A cornerstone of this program is the "Lean and Green" meal, a carefully crafted combination of lean protein, non-starchy vegetables, and healthy fats designed to keep you satisfied and on track with your weight loss goals. This article explores the world of Optavia Lean and Green recipes, offering a wealth of innovative and flavorful dishes that will tantalize your taste buds, keep you feeling full, and ensure you maintain your progress on the Optavia plan.
Understanding Optavia Lean and Green Meals
If you're new to Optavia, a Lean & Green meal includes 5 to 7 ounces of cooked, lean protein, three servings of non-starchy vegetables, and up to two servings of healthy fats, depending on your lean protein choices. These meals are geared toward keeping you satiated and well-nourished while also helping you learn a healthy habit: cooking for yourself.
The OPTAVIA program promotes weight loss with the incorporation of low-calorie, pre-packaged foods, consuming low-carb homemade meals and participating in one-on-one coaching with independent OPTAVIA coaches. It also provides support from the OPTAVIA community. Most of the OPTAVIA plans recommend at least one Lean & Green meal daily.
Recipe Inspiration: A Diverse Culinary Journey
Diet food doesn’t have to be bland and boring, and these Optavia Lean and Green recipes show you that. You will have a much better chance of sticking with your diet when you’re using recipes you love. Here's a collection of recipes to inspire your Lean and Green meal planning:
Poultry Delights
Buffalo Chicken: A classic combo, this creamy and delicious Lean and Green meal pairs chicken with low-fat cream cheese and cauliflower florets. The cauliflower bulks up the meal and takes on the buffalo flavor.
Read also: Comprehensive Optavia Overview
Grilled Caesar Bacon Salad: You may be eating a lot of salads on Optavia to get in your greens, but there’s no reason to not make them taste amazing. This grilled Caesar bacon salad looks and tastes like a restaurant salad. It’ll help you feel like you’re not actually on a diet.
Herbed Lemon Chicken: You need just four ingredients for this herbed lemon chicken. And while the oven does the work for you, you can decide on what greens you’d like to have with it.
Chicken Paella: Paella is a dish originally from Valencia, Spain. Cook the chicken and chorizo, add the cauliflower rice, tomatoes, saffron, green beans, tomatoes, and cook for 10 minutes.
Chicken Cacciatore: Cacciatore means “hunter” in Italian. Super easy!
Lemon Garlic Oregano Chicken with Asparagus
Read also: The Hoxsey Diet
Beef and Taco Sensations
- Lean and Green Taco Bake: You don’t have to miss out on Taco Tuesday with this lean and green taco bake. You can enjoy the day along with everyone else (just skip the margarita!).
- Cheesy Taco Vegetable Skillet: Another way to make a taco-inspired Lean and Green meal is this Cheesy Taco Vegetable Skillet. Fresh veggies like kale and bell peppers are cooked down with lean ground beef and covered in reduced-fat cheddar cheese. This dish might even save you some room for chips and salsa!
- Ranch Cheddar Burgers: Thankfully, we now have a delicious sugar-free barbeque sauce thanks to G-Hughes. It’s perfect if you want to keep things healthy and low-carb. It takes these ranch cheddar burgers from an ordinary burger to a tasty BBQ one.
- Cheeseburger Pie: This lightened-up version of cheeseburger pie combines lean ground beef with a variety of veggies and reduced-fat cheese. Even though it’s low in calories, it’s hearty and filling. Just what you want on a diet! A meal that’s going to leave you satisfied and curb cravings.
- Philly Cheesesteak Skillet: If you’re craving a traditional Philly cheesesteak, you no longer have to cheat on your diet. This Philly cheesesteak skillet will give you all the flavors you love without the carbs and extra calories.
- Broiled Greek Burger with Lettuce Wraps: What makes a Greek burger a Greek burger? Tons of flavor!
Seafood Spectacles
- Shrimp Scampi with Zucchini Noodles: Shrimp is a fantastic lean meat to have while on Optavia, and seasoning it with some scampi seasoning and lemon oil makes it taste even better. Paired with zucchini noodles and capers, you’ve got a mock pasta dish. It’s filling, lean and green!
- Blackened Shrimp Lettuce Wraps: Blackened Shrimp Lettuce Wraps are fantastic even if you’re not on a diet. Shrimp cooks very quickly, so you can have this whole meal done in about 10 minutes. You can whip these up for lunch or for a light dinner. Place shrimp in lettuce, add avocado crema, top with salsa.
- Lean and Greek Italian Shrimp: This Lean and Greek Italian Shrimp will give you a kick of flavor without a ton of calories. It’s easy to make too so you don’t have to spend hours trying to make a healthy meal.
- Lean Salmon Sushi Cups: You may not be able to have sushi while on Optavia, but you can have these lean salmon sushi cups. Salmon will give you lean protein and healthy fats. We love omega’s for brain health! Seaweed wraps create a flavorful, crunchy base for the cooked salmon.
- Grilled Salmon with Sundried Tomatoes: Sundried tomatoes were meant for grilled salmon! The combine is divine and elevates this meal from “diet food” to a fancy, date night dinner. You can get your significant other on board with a Lean and Green lifestyle with this dish.
- Baked Cod with Tomatoes and Feta: Cod is a popular seafood option with a super flaky texture.
- Middle Eastern Salmon with Tomato Cucumber, and Dill Salad
Vegetarian and Vegetable-Focused Dishes
- Alfredo Vegetables: You won’t mind a bowl of veggies if it’s covered in alfredo sauce! This Alfredo sauce is low in calories and counts as 2 sauces for your Lean and Green meal.
- Zucchini Pizza Casserole: If you’ve got a load of zucchini from a neighbor’s garden, this is the recipe you need to make to use it all up. This Zucchini Pizza casserole is full of veggies but coated with melty cheese. It’ll become a Lean and Green staple in your house.
- Cauliflower Rice Casserole: A base of cauliflower rice allows this casserole to stay low in calories, but high in food volume. You get to eat a large portion of it while still staying on your Lean and Green plan. Lean chicken will give you a good dose of protein, while broccoli and cauliflower rice feel your green needs.
- Saucy Garlic Chicken with Zucchini Noodles: Another zucchini noodle recipe - because they’re perfect while on a Lean and Green plan. You can serve these zoodles with this saucy garlic chicken. A bit of parmesan cheese tops off the meal and makes it feel appetizing.
- Crustless Quiche: Quiche is perfect any time of day - breakfast, lunch, or dinner. And this crustless quiche allows you to have it and stay on plan. If you’re tired of eating meat at most of your meals, this quiche is the way to go.
- Baked Parmesan Zucchini: Baked Parmesan Zucchini is a fun way to get in veggies without having to eat them plain. You can serve these alongside a lean protein for a full meal. The whole family will enjoy zucchini this way, so make sure to make a large batch.
- Zucchini Boats: Zucchini boats are fun and absolutely delicious. These are made with ground turkey sausage, basil, parmesan cheese, pine nuts, and more so you get amazing Mediterranean flavors. To keep it lean and green, omit the bread crumbs and use a lean ground turkey or lean ground beef. You can serve these at a dinner party because they make a beautiful presentation.
Soups and Comfort Food
- Creamy Mushroom Soup: When it gets cold, you’re going to want a comforting cup of soup to help warm you up from the inside. This rich and creamy mushroom soup feels decadent and not diet friendly. But it’s perfect if you’re following a Lean and Green lifestyle.
- Slow Cooker BBQ Pulled Chicken: This slow cooker BBQ Pulled Chicken has a secret ingredient and it is KEY for a delicious pulled chicken. Diet Root Beer adds a depth of flavor that you won’t get from just crockpot chicken. And it doesn’t add any calories!
Global Flavors
- Bibimbap Bowls: Want a cuisine with an extra kick? That’s it!
Creative Combinations
- Garlic and Citrus Turkey Lettuce Wraps: Another lettuce wrap option for the Lean and Green lifestyle is Garlic and Citrus Turkey. Lean ground turkey is cooked with roasted garlic oil for a healthy fat, and some scampi seasoning to create a healthy filling for your lettuce wraps.
- Cauliflower Pizza with Chicken and Tzatziki: Who says you have to sacrifice pizza while on Optavia? Top your crust with chicken strips, olives, and mozzarella cheese.
Tips and Tricks for Optavia Success
Lean & Green Meals are an important component of the OPTAVIA program. Along with our scientifically developed products, Lean & Green Meals help you integrate healthy eating into your life by using fresh and delicious ingredients to make easy-to-prepare dishes. Each Lean & Green Meal is designed to be carbohydrate-controlled and consists of a lean protein, a rainbow of vegetable choices, and recommended healthy fats, which help your body absorb essential vitamins. They're made by you and can be eaten at any time of the day - making them the perfect fit for busy schedules. The best part? Lean & Green Meals help you make smart food choices and teach you how to eat healthy with a wide variety of meal options. With every Lean & Green recipe, you’ll learn how to prepare easy, fresh and irresistible meals for you and your family - empowering you to share amazing food and the benefits of a healthier diet with the ones you love. It’s a win-win!
- Plan Ahead: Take some time each week to plan your Lean and Green meals. This will help you stay organized and ensure you have all the necessary ingredients on hand.
- Embrace Variety: Don't be afraid to experiment with different proteins, vegetables, and healthy fats to keep your meals interesting and prevent boredom.
- Utilize Seasonings and Spices: Herbs, spices, and low-calorie sauces can add a burst of flavor to your Lean and Green meals without adding extra calories or carbohydrates.
- Meal Prep: Prepare components of your meals in advance, such as chopping vegetables or cooking protein, to save time during the week.
- Stay Hydrated: Drink plenty of water throughout the day to help you feel full and support your overall health.
- Listen to Your Body: Pay attention to your hunger and fullness cues and adjust your portion sizes accordingly.
Additional Recipe Ideas
The options are endless when it comes to creating delicious and satisfying Lean and Green meals. Here are some additional ideas to spark your culinary creativity:
- Mini Mac in a Bowl
- Chicken Shrimp Gumbo
- Tomato Braised Cauliflower with Chicken
- Jerk Crusted Pork Chops with Spinach Salad
- Grilled Fajita Bowls
- Mini Pepper Nachos
- Zughetti in Meat Gravy
- Asparagus and Crabmeat Frittata
- Tuna Niçoise Salad
- Grilled Chicken Power Bowl with Green Goddess Dressing
- Shrimp Scampi
Salmon with Lemon-Caper Sauce: A Detailed Recipe
This recipe provides a step-by-step guide to creating a flavorful and healthy Lean and Green meal featuring salmon.
Ingredients:
- Salmon fillets
- Lime juice
- Fish broth
- Lemon juice
- Cornstarch
- Canola oil
- Capers
- Zucchini noodles (or other non-starchy vegetables)
Instructions:
- Marinate the Salmon: Place the salmon in a shallow dish and pour the lime juice over them. Allow the salmon to marinate for a couple of hours in the refrigerator. This will infuse the fish with a refreshing citrus flavor.
- Prepare the Sauce: In a small bowl, whisk together the fish broth, the juice of the other lemon, and cornstarch until the cornstarch is fully dissolved. Set aside.
- Sear the Salmon: Heat a large skillet over medium-high heat and add the canola oil. Once the oil is hot, carefully place the marinated salmon fillets in the skillet, skin-side down if applicable. Sear the salmon for 3-4 minutes per side, or until it is nicely browned and cooked to your desired level of doneness. Remove the salmon from the skillet and set aside.
- Create the Caper Sauce: In the same skillet, add the fish broth mixture and stir well. Cook the broth over medium heat until it begins to thicken slightly, usually 1-2 minutes. Stir in the capers, including the vinegar they are preserved in. Continue cooking the sauce for an additional minute, allowing the flavors to meld together.
- Combine and Serve: Return the seared salmon fillets to the skillet, coating them with the sauce. Serve the salmon with zucchini noodles or other non-starchy vegetables of your choice.
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