Lean and green meals – Try these healthy meal options over a boring diet!
If you are completely oblivious to the idea of Lean & Green meals, then this article is going to shed light upon your doubts! You might have heard a lot about lean and green meals, but many people are clueless when it comes to this fancy diet! Let me tell you everyone, lean and green meals is an amazing diet plan which consists of 5 to 7 ounces of cooked lean protein as well as three servings of non-starchy vegetables, also an addition of two servings of healthy fats, and it’s up to you what kind of lean proteins you choose, isn’t it amazing? Yes, it is! You can even enjoy your healthy Lean & Green meals anytime a day, and this diet is suitable for anyone!
What is a lean and green meal?
Lean and Green meals are included in the Optavia program. It is suggested to have one of them per day. There are numerous options when it comes to lean and green meals, and you can create many recipes as per your choice that can be suitable for your breakfast, lunch or dinner, or you can even have these meals at any time of the day. The whole meal depends upon what you prefer and your complete schedule.
The Lean and Green meals are made up of:
The leans and green meals contain 5 to 7 ounces of cooked lean protein such as fish, chicken breast, turkey, eggs. Healthy fats like olives, olive oil or avocado up to 2 servings are also a part of these meals. Other than this, there are three servings of non-starchy vegetables. Vegetables like lettuce, spinach, celery, zucchini, or cucumbers are included in it.
Can I split my lean and green meal?
Amazingly, you can divide the meal into two portions and have the half portion of it at a single time!
The most wonderful part of this diet is that proteins and vegetables are a part of this meal, which creates a feeling of fullness to stay away from overeating and snack, as these unessential carbs will spoil your diet’s health!
Lean and Green Meals Options:
Explore these amazing options for lean and green meal ideas!
Zucchini
Zucchini is one of the most preferred options for dinner, but did you know that zucchini can become the star highlight of your healthy diet!
Avocado Cauliflower Rice
Cauliflower rice is one of the most favorite recipes from the lean and green diet! This soulful rice is just perfect if you are looking out for something that can cut out unwanted calories, and what’s more amazing is that the cauliflower avocado rice just tastes superbly delicious! Mix 1/4 cup cilantro, 1.5 oz. Avocado, 1/8 teaspoon garlic powder, two teaspoons fresh lime juice and 1/4 teaspoon salt in a small-sized bowl. Blend it well and mash it to the point you get an even mixture; afterward, keep it aside. Afterward, take a medium skillet and heat one teaspoon of olive oil on the medium heat flame. Mix 1 1/2 cups grated cauliflower, cover it up and let it steam. Keep cooking it for 5-8 minutes, stir it at regular intervals. Mix avocado blend and blend it well. Take it out from the heat once it is warm enough and enjoy the meal!
Zucchini Hash Browns
A zucchini dinner can be a good and healthy option to get your share of lean protein. Take a colander and grate 1-1/2 cups of shredded raw zucchini into it. Get rid of any extra water present in it. Add one egg, two tablespoons reduced-fat grated parmesan cheese, one tablespoon of chopped onion, 1/8 teaspoons garlic, salt and 1/4 teaspoons pepper into the zucchini. Blend it well. Get ½ of butter and melt it in a medium skillet on a medium heat flame. In a skillet, simply form three to four skinny patties. Keep cooking it for six to eight minutes. Flip once in the midst of cooking. Pour other 1/2 tablespoons of butter into the pan, also 3-4 more patties. Keep cooking it to the point it becomes crispy, and your recipe is done!
Seafood
Seafood is the ideal way to get protein in your regular diet, and the protein is often leaner than fatty meals. Try to make these simple lean and green meals a part of your diet or for regular dinner!
Asparagus and Crab Meat Frittata
Frittatas are the love of everybody’s heart! Frittatas also make the best option for an easy yet healthy dinner, which can also fulfill your protein requirement to keep your stomach full. First of all, chop the ends of 2 lbs of asparagus and cut the chunks out of it. Make oven ready, preheating it to 375 degrees F. Heat 2-1/2 tablespoon of olive oil in a non-stick skillet and simply sweat the asparagus to the point it becomes soft. Afterward, pour your seasonings into it: 1/2 teaspoon black pepper, one teaspoon salt, and two teaspoon paprika. Blend 4 cups liquid egg substitute, one tablespoon chopped chives, 1/4 cup chopped basil, and 1 lb cooked shrimp in a mixing bowl. Stream the egg blend into the pan along with the asparagus. Softly stir it to blend well. Cook the dish low-medium flame to the point eggs develops some bubbles. Afterward, keep the skillet in the oven and keep baking it for 15-20 minutes or to the point it becomes golden brown.
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Cucumber Shrimp Bites
Sauce brightens up this whole recipe, and you should try it! Blend 1 tablespoon creole seasoning, two tablespoon cilantro, two teaspoon lemon juice, 6 oz. Avocado, 1/2 teaspoon cayenne, 1/2 cup of green onions, and 1/4 teaspoon salt. Pour some sauce upon your cucumber; afterward, top it with shrimp which drizzled with some olive oil!
Savory Cilantro Salmon
Salmon is abundant in protein and Omega-3 fatty acids, and thus it makes a great option for a health-conscious diet. Begin with the marinade process. Blend 1-1/2 cups cilantro, 1/2 teaspoon cumin, one tablespoon hot red pepper sauce, one tablespoon lemon or lime juice, 1/4 teaspoon salt, and 1/4 cup water in a food processor; puree it to the point you get an even textured blend. Take a gallon-size re-sealable plastic bag and put the marinade into it; add salmon. Eradicate the excess air by squeezing and seal the bag, afterward coat up the salmon well. Keep in the refrigerator for 1 hour. Get the oven ready by preheating it to 400 °F. Take a square baking dish and spray it with non-stick cooking spray. Keep chopped bell pepper slices on the prepared pan in a single layer and keep baking it for 20 minutes; simply flip the pepper once. Drain the salmon well and keep the marinade aside. Simply keep the salmon on top of pepper chunks; keep baking it for 12-14 minutes; flip the salmon once.
Chicken
Chicken is one of the best options to consummate your protein requirement without worrying! Chicken can deliver lean protein while you are on a healthier eating diet. Chicken makes you feel full, and there is an array of ways through which you can prepare your chicken dishes! You can try these recipes for your lean and green meals diet plan!
Grilled Chicken with Peanut Sauce
Grilled chicken with peanut sauce is an exotic Thai flair to any boring diet, and the chicken is a must to keep your stomach feel full! Blend 1 packet of stevia, 1/4 cup Powdered Peanut Butter, 1/4 teaspoon garlic powder, two teaspoons sesame oil, one tablespoon lite soy sauce, 1/2 teaspoons ground ginger, one tablespoon apple cider vinegar, two tablespoons water, along with a pinch of red pepper flakes. Serve the tangy sauce with your savory grilled chicken!
Chicken Fajita Lettuce Wraps
Chicken fajita lettuce wraps are just crunchy in texture and full of a savory vibe that makes the best combo ever; also, you get a great dose of protein through it.
Easy Chicken Fajita Lettuce Wraps Recipe
Ingredients
- 1 lb Chicken breasts boneless skinless
- 2 Bell peppers
- 2 tsp olive oil
- 2 tsp Fajita seasoning
- 1 tbsp Fresh lime juice
- 6 leaves Romaine heart
- 1/4 cup Non-fat Greek yogurt
Instructions
- Get the oven ready by preheating it to 400°F
- Take a large plastic bag and blend all the ingredients and seal it properly. Blend it nicely to coat well.
- Pour the bag's content into a foil-lined baking sheet and keep baking it for 25-30 minutes to point chicken gets cooked completely.
- Serve the dish on romaine leaves, drizzle up some Greek yogurt on leaves for extra yumminess!
