A Few Lean & Green Meals from My Program

Lately, I’ve been leaning into more home-cooked Lean and Green meals from my program, and I can feel the difference. My inflammation is down, my energy is up, and it’s reminded me just how powerful food can be when it’s both nutrient-rich and delicious.

For those of you unfamiliar with the term, a Lean and Green meal is a low-calorie meal, usually between 350 to 400 calories. It includes one serving of protein (typically 5 to 7 ounces, depending on what you choose), up to two healthy fats (depending on the protein), up to three condiments, and three servings of non-starchy vegetables. This type of meal creates the ideal balance of protein, carbs, and fats to help the body enter a gentle fat-burn state. Through Optavia, we refer to this style of meal as a Lean and Green.

Here are a few I’ve been loving lately:

Chicken Parmesan Meatballs with Spaghetti Squash

This one was a huge hit with Scott and me. The recipe called for spaghetti squash, but since I already had that planned for another dish, I swapped in zucchini noodles and it worked beautifully. These meatballs are full of flavor and worth the extra prep (and mess) in the kitchen.

Serves 3​​

Ingredients:

• 1 lb lean ground chicken

• ¼ cup grated parmesan

• ¼ tsp pepper

• ½ tsp salt

• ½ tsp garlic powder

• ½ tsp Italian seasoning

• ¼ tsp onion powder

• 1 cup reduced-fat mozzarella cheese, divided

• 1½ cups Italian diced tomatoes, divided

• 3 cups cooked spaghetti squash

• 1 tbsp butter

Instructions:

1. Preheat oven to 350°F. Spray a 13x9” dish with cooking spray.

2. Blend diced tomatoes to a sauce consistency.

3. In a skillet, melt butter and sauté spaghetti squash for 1 minute. Set aside.

4. In a bowl, combine ground chicken, parmesan, spices, ¾ cup mozzarella, and 3 tbsp of the tomato sauce. Mix well and form into 21 meatballs.

5. Place meatballs in the dish and bake for 25 minutes. Top with the rest of the tomato sauce and ¼ cup mozzarella. Broil until melted.

6. Serve over 1 cup of spaghetti squash.

Thai Green Coconut Curry Shrimp with Basil

Such a simple recipe with big flavor, though I did have to shop for a few ingredients I don’t typically keep on hand. Definitely one for my fellow foodies.

​​Serves 1

Ingredients:

• 1 tsp oil

• ½ tbsp Thai green curry paste

• ½ clove garlic, minced

• 10 oz raw shrimp (about 7 oz cooked)

• ⅓ cup light coconut milk

• 2 tsp fish sauce

• 1 tbsp fresh basil, chopped

• Salt to taste (optional)

Instructions:

1. Heat oil in a skillet or wok. Sauté garlic and curry paste for 1 minute.

2. Add shrimp and cook 2–3 minutes.

3. Stir in coconut milk and fish sauce. Simmer 2–3 minutes until shrimp is cooked.

4. Remove from heat and mix in basil. Serve over cauliflower rice.

Turkey Taco Salad

Quick, easy, and totally satisfying. This one is a great go-to when you want something fast and simple that still checks all the boxes. Anyone can make it, no fancy skills needed.

​​Serves 4

Ingredients:

• 4 tsp canola oil

• 1¾ lb lean ground turkey

• 2 tbsp taco seasoning

• 8 cups chopped lettuce

• 1½ cups diced tomatoes

• 1 cup chopped cilantro

• 2 scallions, minced

• 1 jalapeño, minced

• 1 avocado, diced

• ½ cup plain, non-fat Greek yogurt

Instructions:

1. Heat oil in a skillet over medium-high. Brown turkey and stir in taco seasoning.

2. In four bowls, divide lettuce, tomatoes, cilantro, scallions, and jalapeño.

3. Top each salad with cooked turkey, avocado, and Greek yogurt.

Spaghetti Squash Lasagna

An all-time favorite. This makes four servings, so I often freeze a couple for busy nights. It’s cozy, hearty, and has been a staple in my rotation since I started this journey nearly 8 years ago. If you love a good casserole, you’ll love this.

Serves 4​​

Ingredients:

• 4 lb spaghetti squash (you’ll use 4 cups cooked)

• 8 oz part-skim ricotta cheese

• 8 oz reduced-fat mozzarella cheese, divided

• 2 tbsp egg beaters

• 2 tbsp grated parmesan

• 2 cups Italian-style diced tomatoes, divided

• ¼ tsp garlic powder

• ⅛ tsp salt

• ⅛ tsp pepper

• 2 tsp olive oil

• 6 oz Italian seasoned ground turkey, cooked

Instructions:

1. Preheat oven to 400°F. Prick squash and microwave in 5-minute intervals, turning each time, until soft (about 15 minutes total). Cut in half, remove seeds, and scoop out strands. Measure 4 cups.

2. Sauté squash in olive oil over medium heat until lightly browned. Add garlic powder, salt, and pepper.

3. Mix ricotta, parmesan, egg beaters, and 4 oz (1 cup) mozzarella in a bowl.

4. Preheat oven to 375°F. Spread 1 cup tomatoes in a square baking dish. Layer in squash, ricotta mixture, turkey, and remaining tomatoes.

5. Bake for 35 minutes. Top with remaining 1 cup mozzarella and bake another 25 minutes until golden. Let rest 10 minutes before serving.

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It’s been a season of eating more meals at home, fewer restaurant outings, and feeling really good in my body. I’ve said it before… food is information, and this stretch of meals has been exactly what my body needed.​