When it comes to healthy eating, many of us struggle to come up with tasty and nutritious meal ideas. That’s where Optavia’s “Lean and Green” philosophy comes in – a approach that emphasizes whole foods and portion control to promote weight loss and overall wellness. And what better way to stick to this diet than with delicious recipes that satisfy your cravings? In this article, we’ll be sharing 20 mouth-watering Optavia Lean and Green recipes that will make you forget all about processed foods. From classic comfort dishes to international flavors, we’ve got you covered. Whether you’re a seasoned health enthusiast or just starting out on your wellness journey, these recipes are sure to become staples in your kitchen.
Grilled Lemon Garlic Chicken with Steamed Broccoli
A classic combination of flavors, this recipe brings together the brightness of lemon and the pungency of garlic with the simplicity of grilled chicken and steamed broccoli.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 3 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 4 cups broccoli florets
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, garlic, salt, and pepper.
3. Brush the mixture on both sides of the chicken breasts.
4. Grill chicken for 5-7 minutes per side, or until cooked through.
5. Meanwhile, steam broccoli florets in a steamer basket over boiling water for 3-5 minutes, or until tender.
6. Serve grilled chicken with steamed broccoli and enjoy!
Cooking Time: 15-20 minutes
Balsamic Glazed Salmon with Roasted Asparagus
Elevate your dinner game with this simple yet impressive recipe that combines the rich flavors of balsamic glaze and roasted asparagus with the tender flesh of salmon.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup balsamic vinegar
– 2 tbsp olive oil
– 2 tbsp honey
– Salt and pepper, to taste
– 1 lb fresh asparagus spears
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on the prepared baking sheet.
4. In a small bowl, whisk together balsamic vinegar, olive oil, and honey.
5. Brush the glaze over the salmon, making sure each piece is fully coated.
6. Season with salt and pepper to taste.
7. Roast in the preheated oven for 12-15 minutes or until cooked through.
8. Toss asparagus spears with olive oil, salt, and pepper.
9. Spread on a separate baking sheet and roast at the same time as the salmon for 10-12 minutes or until tender.
Cooking Time: 25-30 minutes
Turkey and Spinach Stuffed Bell Peppers
A flavorful twist on traditional stuffed peppers, this recipe combines the savory flavors of turkey and spinach with the sweetness of bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1/2 cup chopped fresh spinach
– 1/2 cup cooked rice
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, heat olive oil over medium-high. Add turkey and cook until browned, breaking into small pieces as it cooks.
4. Add chopped onion, garlic, paprika, salt, and pepper to the skillet. Cook until onion is translucent.
5. Stir in cooked rice and spinach. Cook for 1-2 minutes or until heated through.
6. Stuff each bell pepper with the turkey mixture, filling to the top.
7. Place peppers on a baking sheet and bake for 25-30 minutes or until tender.
Cooking Time: 25-30 minutes
Zucchini Noodles with Shrimp and Pesto
Get ready for a flavorful and healthy meal! This recipe combines the taste of fresh shrimp, creamy pesto, and crunchy zucchini noodles for a satisfying dish that’s perfect for any occasion.
Ingredients:
• 1 pound large shrimp, peeled and deveined
• 2 medium zucchinis
• 1/4 cup pesto sauce
• 2 tablespoons olive oil
• Salt and pepper to taste
• Grated Parmesan cheese (optional)
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Cook the shrimp for 2-3 minutes per side, until pink and cooked through. Remove from heat and set aside.
3. Spiralize the zucchinis into noodles.
4. In the same skillet, add olive oil and cook the zucchini noodles for 3-4 minutes, or until tender but still crisp.
5. Add pesto sauce to the skillet and stir to combine with the zucchini noodles.
6. Return the cooked shrimp to the skillet and toss to coat with the pesto sauce.
7. Season with salt and pepper to taste. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Beef and Mushroom Stir-Fry with Cauliflower Rice
A flavorful and nutritious stir-fry dish that combines tender beef, earthy mushrooms, and crunchy cauliflower rice. This quick and easy recipe is perfect for a weeknight dinner or a busy day.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups mixed mushrooms (button, cremini, shiitake)
– 2 cloves garlic, minced
– 1 head cauliflower
– 2 tbsp vegetable oil
– 1 tsp soy sauce
– 1 tsp oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Preheat a wok or large skillet over medium-high heat.
2. Cook beef strips in batches until browned, about 3-4 minutes per batch. Set aside.
3. In the same pan, cook mushrooms and garlic until tender, about 3-4 minutes.
4. Add cauliflower rice to the pan and stir-fry for about 5 minutes, or until tender but still crisp.
5. Return beef to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
6. Serve hot, garnished with green onions if desired.
Cooking Time: 15-20 minutes
Baked Cod with Lemon and Dill Green Beans
This recipe combines the flavors of bright lemon and fresh dill with the tender cod, all wrapped up in a simple and satisfying dish. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh dill
– Salt and pepper to taste
– 1 lb green beans, trimmed
Instructions:
1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the cod fillets on the prepared baking sheet.
4. Drizzle the lemon juice over the cod, then sprinkle with salt and pepper.
5. Bake for 12-15 minutes or until cooked through.
6. While the cod is baking, toss the green beans with olive oil, salt, and pepper.
7. Remove the cod from the oven and top each fillet with a spoonful of lemon-dill sauce (1/4 cup lemon juice + 2 tbsp chopped fresh dill).
8. Serve the baked cod with the lemon-dill green beans.
Cooking Time: 25-30 minutes
Chicken and Avocado Salad with Lime Dressing
This salad is a perfect combination of creamy avocado, juicy chicken, and tangy lime dressing, all mixed together with crisp greens. It’s a refreshing and healthy meal that’s ready in no time!
Ingredients:
– 1 pound cooked chicken breast, diced
– 2 ripe avocados, diced
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chicken, avocado, mixed greens, and cherry tomatoes.
2. In a small bowl, whisk together lime juice and a pinch of salt and pepper.
3. Pour the lime dressing over the salad and toss to combine.
4. Sprinkle chopped cilantro on top and serve immediately.
Cooking Time: 10 minutes
Spicy Turkey Lettuce Wraps with Cucumber Slices
Savor the flavors of a spicy turkey wrap, perfectly balanced by crunchy cucumber slices and fresh lettuce.
Ingredients:
– 1 pound ground turkey
– 1/4 cup chopped cilantro
– 2 cloves garlic, minced
– 1 tablespoon chili flakes
– Salt and pepper to taste
– 8 large lettuce leaves
– 1 medium cucumber, sliced
– Optional toppings: shredded carrots, diced bell peppers, crumbled feta cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine ground turkey, cilantro, garlic, chili flakes, salt, and pepper. Mix well with your hands or a spoon until just combined.
3. Form into 8 equal-sized patties.
4. Place patties on a baking sheet lined with parchment paper and bake for 15-20 minutes, or until cooked through.
5. Assemble wraps by placing a cooked turkey patty onto each lettuce leaf, followed by a few cucumber slices. Add optional toppings as desired.
Cooking Time: 15-20 minutes (turkey patties), prep time: 10-12 minutes
Grilled Steak with Garlic Butter Mushrooms
Elevate your steak game with this simple yet impressive recipe that combines the richness of grilled steak with the savory flavor of garlic butter mushrooms. Perfect for a special occasion or a cozy night in.
Ingredients:
– 1.5 lbs flank steak
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 2 tbsp unsalted butter, softened
– 8 oz mushrooms (button, cremini, or shiitake), sliced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together garlic and butter until well combined.
3. Brush the steak with olive oil and season with salt and pepper.
4. Grill the steak for 5-7 minutes per side, or until it reaches desired level of doneness.
5. Meanwhile, grill the mushrooms for 2-3 minutes per side, or until they’re tender and slightly charred.
6. Brush the grilled mushrooms with the garlic butter mixture during the last minute of cooking.
7. Let the steak rest for a few minutes before slicing. Serve with grilled mushrooms and garnish with parsley if desired.
Cooking Time: 15-20 minutes
Eggplant and Ground Turkey Skillet
This hearty skillet dish combines tender eggplant, flavorful ground turkey, and savory spices, making it a perfect weeknight meal. With just a few ingredients and simple steps, you can have a delicious and healthy dinner on the table in no time.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 lb ground turkey
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup chopped fresh parsley
– 1 tsp paprika
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
3. Add the diced onion and minced garlic; cook until the onion is translucent.
4. Add the sliced eggplant to the skillet; season with paprika, salt, and pepper.
5. Cook for 10-12 minutes or until the eggplant is tender and lightly browned.
6. Serve hot, garnished with chopped parsley.
Cooking Time: 20-25 minutes
Pan-Seared Tilapia with Sautéed Spinach
This recipe combines the flaky flavor of pan-seared tilapia with the nutrients and earthy taste of sautéed spinach, making it a quick and satisfying meal.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Lemon wedges (optional)
Instructions:
1. Preheat skillet or sauté pan over medium-high heat.
2. Season tilapia fillets with salt and pepper.
3. Add 1 tablespoon olive oil to the pan and sear tilapia for 3-4 minutes per side, or until cooked through.
4. Remove tilapia from the pan and set aside.
5. In the same pan, add remaining 1 tablespoon olive oil and sauté garlic until fragrant (30 seconds).
6. Add spinach leaves to the pan and cook until wilted (about 2-3 minutes).
7. Serve cooked tilapia with sautéed spinach and a squeeze of lemon juice (if desired).
Cooking Time: 12-15 minutes
Chicken and Cabbage Stir-Fry with Soy Sauce
This Chinese-inspired stir-fry is a flavorful and nutritious meal that can be ready in under 20 minutes. It’s perfect for a weeknight dinner or as a side dish for your favorite Asian-style dishes.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups shredded cabbage
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 2 tablespoons soy sauce
– Salt and pepper to taste
– Optional: sesame seeds, green onions for garnish
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5 minutes. Remove from pan and set aside.
3. Add garlic and cabbage to the pan, stirring constantly. Cook until cabbage is tender, about 4-5 minutes.
4. Return chicken to the pan and stir in soy sauce. Season with salt and pepper to taste.
5. Serve hot, garnished with sesame seeds and green onions if desired.
Cooking Time: 15-20 minutes
Baked Chicken Thighs with Roasted Brussels Sprouts
A delicious and healthy dinner option that’s perfect for a weeknight meal or special occasion. This recipe combines flavorful baked chicken thighs with the nutty, caramelized taste of roasted Brussels sprouts.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1 pound Brussels sprouts, trimmed and halved
– 2 cloves garlic, minced
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together olive oil, salt, and black pepper. Add the chicken thighs and toss to coat.
3. Line a baking sheet with parchment paper. Arrange the chicken thighs in a single layer. Bake for 25-30 minutes or until cooked through.
4. While the chicken is baking, toss the Brussels sprouts with garlic, honey, and a pinch of salt on a separate baking sheet. Roast for 20-25 minutes or until tender and caramelized.
5. Serve the baked chicken thighs with roasted Brussels sprouts and enjoy!
Cooking Time: 40-50 minutes
Shrimp and Zucchini Skewers with Lemon Herb Marinade
Elevate your summer barbecue with these flavorful shrimp and zucchini skewers, marinated in a bright and citrusy lemon herb mixture.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 10-12 bamboo skewers
Instructions:
1. In a large bowl, whisk together lemon juice, olive oil, garlic, parsley, and thyme.
2. Add the shrimp and zucchini to the marinade; toss to coat.
3. Thread 4-5 pieces of shrimp and zucchini onto each skewer.
4. Season with salt and pepper.
5. Grill or broil skewers for 8-10 minutes, or until shrimp are pink and cooked through.
6. Serve immediately.
Cooking Time: 8-10 minutes
Beef and Broccoli Stir-Fry with Low-Sodium Sauce
Quickly stir-fry beef and broccoli in a savory low-sodium sauce, perfect for a healthy weeknight dinner.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 1/4 cup low-sodium soy sauce
– 2 tablespoons cornstarch
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– Salt-free seasoning blend to taste
Instructions:
1. In a small bowl, whisk together soy sauce and cornstarch. Set aside.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
3. Add beef strips; cook until browned, about 3-4 minutes. Remove from skillet.
4. Add remaining 1 tablespoon of oil, broccoli, and garlic to the skillet. Cook until broccoli is tender-crisp, about 3-4 minutes.
5. Pour soy sauce mixture into the skillet and stir to combine. Return beef to the skillet; cook for an additional 1 minute.
6. Season with salt-free seasoning blend to taste. Serve immediately.
Cooking Time: 12-15 minutes
Grilled Chicken with Steamed Green Beans and Almonds
Savor the flavors of a classic summer meal with this simple yet satisfying recipe. This grilled chicken dish pairs perfectly with steamed green beans and toasted almonds for a well-rounded and nutritious meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 pound fresh green beans
– 2 tablespoons olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 1/4 cup sliced almonds
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Brush the mixture on both sides of the chicken breasts.
4. Grill chicken for 5-6 minutes per side or until cooked through.
5. While the chicken is cooking, bring 1 inch of water to a boil in a large skillet.
6. Add green beans to the boiling water, cover with lid, and steam for 3-4 minutes or until tender.
7. In a small pan, toast almonds over medium heat for 2-3 minutes or until fragrant.
8. Serve grilled chicken with steamed green beans and toasted almonds.
Cooking Time: 15-20 minutes
Turkey Meatballs with Spaghetti Squash
This recipe combines the flavors of turkey meatballs with the comforting warmth of roasted spaghetti squash. A perfect alternative to traditional pasta dishes, this meal is easy to make and packed with nutrients.
Ingredients:
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– 2 medium spaghetti squash
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, breadcrumbs, Parmesan cheese, egg, salt, and pepper. Mix well with your hands or a wooden spoon.
3. Form the mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter. Place on a baking sheet lined with parchment paper.
4. Roast the spaghetti squash halves in the oven for 45-50 minutes, or until tender when pierced with a fork.
5. Drizzle the meatballs with olive oil and bake for an additional 15-20 minutes, or until cooked through.
6. Serve the turkey meatballs with roasted spaghetti squash and garnish with chopped parsley, if desired.
Cooking Time: Approximately 1 hour and 15 minutes
Salmon and Asparagus Foil Packets
Quick and flavorful, these foil packets are perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 4 pieces of aluminum foil (about 12 inches square)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place a salmon fillet in the center of each foil piece.
3. Arrange 1/4 cup asparagus tips on top of the salmon, leaving a small border around the fish.
4. Drizzle with olive oil and sprinkle with garlic, salt, and pepper.
5. Fold the foil over the ingredients to form a packet, sealing the edges tightly.
6. Place the packets on a baking sheet and bake for 12-15 minutes or until the salmon is cooked through and the asparagus is tender.
Cooking Time: 12-15 minutes
Cauliflower Fried Rice with Chicken and Veggies
Transform your favorite fried rice dish into a healthier, low-carb version by substituting cauliflower for rice. This recipe is quick, easy, and packed with flavor.
Ingredients:
– 1 head of cauliflower
– 1 lb boneless, skinless chicken breast, cut into small pieces
– 2 cups mixed veggies (e.g., bell peppers, carrots, snap peas)
– 2 tbsp coconut oil
– 1 tsp soy sauce
– 1 tsp oyster sauce (optional)
– Salt and pepper to taste
– 2 green onions, chopped
Instructions:
1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat 1 tbsp of coconut oil in a large skillet or wok over medium-high heat.
3. Add chicken and cook until browned, about 5 minutes. Remove from pan and set aside.
4. In the same pan, add remaining coconut oil and sauté mixed veggies for 3-4 minutes or until tender.
5. Add cooked chicken back into the pan and stir in soy sauce and oyster sauce (if using).
6. Add cauliflower “rice” to the pan and stir-fry for 2-3 minutes or until heated through.
7. Season with salt, pepper, and chopped green onions. Serve hot.
Cooking Time: 20-25 minutes
Lemon Herb Grilled Shrimp with Roasted Bell Peppers
Elevate your summer gatherings with this vibrant and flavorful dish, featuring succulent shrimp paired with sweet and smoky bell peppers.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon chopped fresh rosemary
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 2 bell peppers (any color), seeded and sliced
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, lemon juice, rosemary, paprika, salt, and pepper.
3. Add the shrimp to the marinade and toss to coat. Let it sit for 10-15 minutes.
4. Grill the shrimp for 2-3 minutes per side, or until pink and cooked through.
5. Toss bell peppers with olive oil, salt, and pepper on a baking sheet. Roast in the oven at 400°F (200°C) for 20-25 minutes, or until tender.
6. Serve grilled shrimp with roasted bell peppers and enjoy!
Cooking Time: 30-40 minutes
Summary
Discover 20 delicious Optavia Lean and Green recipes that are perfect for healthy eating. From grilled chicken to baked salmon, these mouth-watering dishes are sure to please even the pickiest eaters. With options like turkey-stuffed bell peppers, shrimp and zucchini skewers, and beef and mushroom stir-fry, there’s something for everyone. And with a focus on lean protein, green veggies, and whole grains, you can feel good about what you’re putting in your body. Get ready to indulge in flavor and nutrition with these 20 Optavia Lean and Green recipes!
