Discover the taste of wellness with these 20 mouth-watering Optavia Lean and Green recipes! As part of a balanced diet, incorporating lean protein sources and plenty of green vegetables can have a significant impact on your overall health. In this article, we’re sharing our favorite Lean and Green recipes that are not only delicious but also packed with nutrients to support your fitness goals.
From grilled chicken and salmon dishes to hearty stir-fries and soups, these recipes offer something for everyone. Whether you’re an experienced cook or just starting out in the kitchen, these easy-to-follow instructions will guide you through each dish. So, get cooking and start enjoying the benefits of a healthy diet with these 20 delicious Optavia Lean and Green recipes!
Grilled Lemon Garlic Chicken with Roasted Asparagus
Brighten up your dinner table with this zesty and flavorful dish that combines the richness of chicken, the brightness of lemon, and the earthiness of asparagus. Perfect for a weeknight meal or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 4 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
– 1 pound fresh asparagus spears
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, garlic, and olive oil.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Season with salt and pepper to taste.
5. Grill the chicken for 6-8 minutes per side, or until cooked through.
6. Toss asparagus spears with a drizzle of olive oil and season with salt and pepper.
7. Roast in the oven at 425°F (220°C) for 12-15 minutes, or until tender.
Cooking Time: 30-40 minutes
Balsamic Glazed Salmon with Steamed Broccoli
A sweet and savory combination that elevates the flavors of salmon and broccoli. This recipe is perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup balsamic glaze
– 2 tbsp olive oil
– 1 tsp honey
– Salt and pepper to taste
– 4 cups broccoli florets
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, whisk together balsamic glaze, olive oil, and honey.
5. Brush the glaze mixture evenly over the salmon fillets.
6. Season with salt and pepper to taste.
7. Steam broccoli florets in a separate pot until tender (about 3-5 minutes).
8. Place the baking sheet with salmon in the oven and bake for 12-15 minutes or until cooked through.
9. Serve glazed salmon with steamed broccoli and enjoy!
Cooking Time: 17-20 minutes
Turkey and Spinach Stuffed Bell Peppers
A flavorful and healthy twist on traditional stuffed peppers, this recipe combines the savory taste of turkey with the nutritional benefits of spinach.
Ingredients:
– 4 bell peppers, any color
– 1 pound ground turkey
– 1 cup fresh spinach leaves
– 1/2 cup cooked white rice
– 1/4 cup chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the ground turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add spinach, cooked rice, onion, garlic, and olive oil to the skillet. Cook until the spinach is wilted.
5. Stuff each bell pepper with the turkey mixture and top with shredded cheese (if using).
6. Bake for 30-35 minutes or until the bell peppers are tender.
Cooking Time: 30-35 minutes
Zucchini Noodles with Garlic Shrimp and Cherry Tomatoes
This light and flavorful dish combines the best of summer’s bounty: tender zucchini noodles, succulent garlic shrimp, and sweet cherry tomatoes. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 medium zucchini
– 12 large shrimp, peeled and deveined
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 pint cherry tomatoes, halved
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Cook zucchini noodles according to package instructions or using a spiralizer. Set aside.
3. In a large skillet, sauté garlic and shrimp in olive oil until pink and cooked through, about 2-3 minutes per side.
4. Add cherry tomatoes to the skillet and cook for an additional 2 minutes.
5. Combine zucchini noodles with garlic shrimp mixture. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Beef and Mushroom Stir-Fry with Cauliflower Rice
A flavorful and nutritious stir-fry recipe that combines tender beef, savory mushrooms, and a delightful twist on traditional rice. This dish is perfect for a quick and easy weeknight dinner or a weekend meal prep.
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1 cup cauliflower “rice” (see note)
– 2 tablespoons vegetable oil
– 1 teaspoon soy sauce
– 1 teaspoon oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish
Instructions:
1. Cook the cauliflower “rice” according to package instructions or by pulsing in a food processor until it resembles rice.
2. In a large skillet, heat 1 tablespoon of oil over medium-high heat. Add beef and cook until browned, about 3-4 minutes. Remove from pan and set aside.
3. In the same skillet, add remaining 1 tablespoon of oil. Add mushrooms, garlic, and soy sauce. Cook until mushrooms are tender, about 5 minutes.
4. Return cooked beef to the skillet and stir to combine with mushrooms and sauce.
5. Serve over cauliflower “rice” and garnish with green onions.
Cooking Time: 15-20 minutes
Baked Cod with Lemon and Dill over Sautéed Green Beans
A bright and citrusy twist on a classic fish dish, this recipe combines the delicate flavor of cod with the zesty tartness of lemon and the freshness of dill. Pair it with quick-sauteed green beans for a well-rounded and satisfying meal.
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 fresh green beans, trimmed
– 2 cloves garlic, minced
– 1 tsp salt
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper. Place cod fillets on the sheet.
3. Drizzle olive oil over the fish and season with lemon juice, dill, salt, and pepper.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, heat a skillet over medium-high. Add green beans, garlic, and salt. Cook for 3-4 minutes or until tender but crisp.
6. Serve baked cod on top of sautéed green beans.
Cooking Time: 20-25 minutes
Spicy Turkey Lettuce Wraps with Avocado
Add a twist to your wrap game with this flavorful and refreshing recipe. Spicy turkey, creamy avocado, and crunchy lettuce come together for a delicious and healthy snack or meal.
Ingredients:
– 1 pound cooked turkey breast
– 2 tablespoons Sriracha sauce
– 1 ripe avocado, diced
– 4 large lettuce leaves
– 1/2 cup shredded carrot
– Salt and pepper to taste
Instructions:
1. In a medium bowl, mix together cooked turkey breast and Sriracha sauce until well combined.
2. Lay a lettuce leaf flat on a plate or work surface. Spoon about 1/4 cup of the turkey mixture onto the center of the leaf.
3. Top with diced avocado, shredded carrot, and a sprinkle of salt and pepper to taste.
4. Fold the lettuce leaf over the filling to form a wrap.
5. Repeat with remaining ingredients.
Cooking Time: None! This recipe is ready in just 10 minutes.
Enjoy your Spicy Turkey Lettuce Wraps with Avocado!
Garlic Herb Pork Tenderloin with Roasted Brussels Sprouts
Elevate your weeknight dinner game with this flavorful and easy-to-make recipe. Pan-seared to perfection, the garlic herb pork tenderloin pairs beautifully with roasted Brussels sprouts.
Ingredients:
– 1 (1-1.5 pound) pork tenderloin
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
– 4 Brussels sprouts, trimmed and halved
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together garlic, olive oil, rosemary, and thyme.
3. Season the pork tenderloin with salt and pepper. Rub the garlic-herb mixture all over the pork.
4. Heat a large skillet over medium-high heat. Sear the pork for 2-3 minutes per side, or until browned. Transfer to oven and roast for 15-20 minutes, or until cooked through.
5. Toss Brussels sprouts with salt and pepper. Spread on a baking sheet and roast in the oven for 20-25 minutes, or until caramelized.
Cooking Time: 35-40 minutes
Grilled Steak with Chimichurri Sauce and Steamed Spinach
Elevate your dinner game with this flavorful combination of grilled steak, tangy chimichurri sauce, and nutritious steamed spinach. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1.5 lbs flank steak
– 1/2 cup fresh parsley, chopped
– 1/4 cup fresh oregano, chopped
– 2 cloves garlic, minced
– 1/2 cup red wine vinegar
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 bunch spinach
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, combine parsley, oregano, garlic, red wine vinegar, and olive oil. Mix well.
3. Grill steak for 5-7 minutes per side, or until cooked to desired level of doneness.
4. Steam spinach for 3-5 minutes, or until wilted.
5. Serve grilled steak with chimichurri sauce spooned over the top and steamed spinach on the side.
Cooking Time: 15-20 minutes
Chicken and Cabbage Stir-Fry with Sesame Oil
This quick and flavorful stir-fry is a great way to enjoy the harmonious balance of sweet, savory, and umami flavors. With the addition of sesame oil, it adds a nutty depth that complements the chicken and cabbage perfectly.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups shredded cabbage
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 tablespoons sesame oil
– 1 tablespoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tablespoon of sesame oil, minced garlic, and grated ginger. Cook for 30 seconds.
4. Add the shredded cabbage to the pan and stir-fry until it starts to soften, about 2 minutes.
5. Return the chicken to the pan and stir in soy sauce. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 10-12 minutes
Baked Chicken Thighs with Rosemary and Roasted Carrots
This recipe combines the rich flavor of chicken thighs with the aromatic warmth of rosemary and the natural sweetness of roasted carrots. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 4-6 bone-in, skin-on chicken thighs
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary leaves
– 1 tsp salt
– 1/2 tsp black pepper
– 4 large carrots, peeled and chopped into bite-sized pieces
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, rosemary, salt, and pepper.
3. Place the chicken thighs in a single layer on a baking sheet lined with parchment paper.
4. Brush the rosemary mixture evenly over both sides of the chicken thighs.
5. Roast the carrots on a separate baking sheet, tossing occasionally, for 20-25 minutes or until tender.
6. Bake the chicken for 30-35 minutes or until cooked through and golden brown.
7. Serve hot with roasted carrots.
Cooking Time: 45-50 minutes
Shrimp and Zucchini Skillet with Lemon Butter Sauce
This flavorful skillet dish combines succulent shrimp, tender zucchini, and a tangy lemon butter sauce for a satisfying meal that’s ready in under 30 minutes.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 medium zucchinis, sliced
– 2 tablespoons unsalted butter
– 2 cloves garlic, minced
– 2 lemons, juiced (about 2 tablespoons)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the butter in a large skillet over medium-high heat.
2. Add the zucchini and cook until tender, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the shrimp and cook until pink and cooked through, about 2-3 minutes per side.
5. Stir in the lemon juice and season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Turkey Meatballs with Marinara over Spaghetti Squash
Elevate your dinner game with this flavorful and healthy twist on traditional spaghetti and meatballs. This recipe combines the rich taste of turkey meatballs with the creamy texture of roasted spaghetti squash, all tied together with a rich marinara sauce.
Ingredients:
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tbsp olive oil
– Salt and pepper to taste
– 1 medium spaghetti squash (about 3 lbs)
– 1 jar marinara sauce (14.5 oz)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, and olive oil. Mix well with hands or a wooden spoon.
3. Form into meatballs and place on a baking sheet lined with parchment paper. Bake for 15-20 minutes or until cooked through.
4. Roast spaghetti squash in the oven for 45-50 minutes or until tender.
5. Serve meatballs over roasted spaghetti squash, topped with marinara sauce and chopped basil leaves (if using).
Cooking Time: 60-70 minutes
Grilled Mahi-Mahi with Mango Salsa and Steamed Asparagus
This recipe combines the flavors of tropical mango and fresh asparagus with the rich taste of grilled mahi-mahi, making for a delicious and well-rounded meal. Perfect for a summer evening or special occasion.
Ingredients:
– 4 mahi-mahi fillets (6 oz each)
– 2 ripe mangos, diced
– 1/2 red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 2 tbsp fresh cilantro, chopped
– Juice of 1 lime
– Salt and pepper to taste
– Steaming water for asparagus
– Fresh asparagus spears (12-16)
Instructions:
1. Preheat grill to medium-high heat.
2. Season mahi-mahi with salt and pepper. Grill for 4-5 minutes per side, or until cooked through.
3. In a bowl, combine mango, red onion, jalapeño, and cilantro. Squeeze lime juice over the mixture and stir to combine.
4. Steam asparagus spears until tender, about 4-6 minutes.
5. Serve grilled mahi-mahi with mango salsa spooned on top and steamed asparagus on the side.
Cooking Time: 12-15 minutes
Beef and Broccoli with Ginger Soy Glaze
This savory stir-fry combines tender beef strips, crisp broccoli, and a sweet and tangy ginger soy glaze, perfect for a quick weeknight dinner.
Ingredients:
– 1 lb beef strip loin, sliced into thin strips
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 tablespoons soy sauce
– 2 tablespoons brown sugar
– 1 teaspoon sesame oil
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
2. Add beef strips and cook until browned, about 3-4 minutes. Remove from skillet and set aside.
3. In the same skillet, add remaining 1 tablespoon of vegetable oil, garlic, and ginger. Cook for 30 seconds, stirring constantly.
4. Add broccoli to the skillet and cook until tender, about 2-3 minutes.
5. In a small bowl, whisk together soy sauce, brown sugar, and sesame oil. Pour glaze over beef and broccoli; stir to combine.
6. Return beef to the skillet and toss with glaze until coated.
7. Cook for an additional 1 minute, then serve hot.
Cooking Time: 12-15 minutes
Baked Chicken Breast with Pesto and Roasted Cauliflower
Elevate your weeknight dinner game with this flavorful and nutritious recipe that combines juicy chicken breast, rich pesto, and crispy roasted cauliflower.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup store-bought or homemade pesto
– 2 tbsp olive oil
– 1 head of cauliflower, broken into florets
– Salt and pepper to taste
– Optional: lemon wedges and chopped fresh parsley for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together pesto and olive oil.
3. Place chicken breasts on a baking sheet lined with parchment paper. Brush the pesto mixture evenly over each breast.
4. Roast cauliflower florets on a separate baking sheet with a drizzle of olive oil, salt, and pepper. Toss to coat.
5. Bake chicken for 20-22 minutes or until cooked through. Roast cauliflower for 15-18 minutes or until tender and caramelized.
6. Serve chicken breasts with roasted cauliflower and garnish with lemon wedges and parsley if desired.
Cooking Time: 35-40 minutes
Garlic Butter Scallops with Sautéed Spinach
A classic seafood dish gets a flavorful boost from garlic butter and sautéed spinach. This quick and easy recipe is perfect for a weeknight dinner or special occasion.
Ingredients:
– 12 large scallops
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1/4 cup fresh spinach leaves
– Salt and pepper to taste
– Lemon wedges, optional
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse scallops under cold water; pat dry with paper towels.
3. In a small bowl, mix softened butter and minced garlic.
4. Season scallops with salt and pepper.
5. Place scallops on a baking sheet lined with parchment paper; dot with garlic butter.
6. Bake for 12-15 minutes or until cooked through.
7. Meanwhile, heat a skillet over medium-high heat; add spinach leaves. Cook until wilted, about 1 minute.
8. Serve scallops with sautéed spinach and lemon wedges, if desired.
Cooking Time: 20-22 minutes
Lemon Pepper Tilapia with Steamed Green Beans
A bright and citrusy twist on traditional fish dishes, this recipe combines the flavors of lemon pepper tilapia with the simplicity of steamed green beans for a well-rounded meal.
Ingredients:
– 4 tilapia fillets (6 oz each)
– 2 tbsp lemon pepper seasoning
– 2 lemons, juiced
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 lb fresh green beans, trimmed
– 2 tbsp water
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place tilapia fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish and sprinkle lemon pepper seasoning evenly.
5. Bake for 12-15 minutes or until cooked through.
6. Meanwhile, place green beans in a steamer basket and steam over boiling water for 4-6 minutes or until tender.
7. Serve tilapia with steamed green beans and squeeze with fresh lemon juice.
Cooking Time: 20-25 minutes
Turkey and Kale Soup with Homemade Bone Broth
This hearty soup is a perfect blend of tender turkey, nutritious kale, and rich homemade bone broth. It’s a comforting and satisfying meal that’s easy to make and packed with flavor.
Ingredients:
– 1 pound boneless, skinless turkey breast or thighs
– 4 cups homemade bone broth (see below for recipe)
– 2 cups curly kale, stems removed and chopped
– 1 large onion, diced
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Homemade Bone Broth Recipe:
– 4-6 pounds beef or turkey bones (you can use leftover roast bones)
– 2 carrots, chopped
– 2 celery stalks, chopped
– 2 cloves garlic, minced
– 1 bay leaf
– 4 cups water
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the turkey, thyme, salt, and pepper. Cook until browned, about 5 minutes.
3. Add the bone broth, kale, and bay leaf (if using). Bring to a boil, then simmer for 20-25 minutes or until the soup has reached your desired consistency.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-40 minutes
Grilled Chicken Salad with Avocado and Lime Dressing
Elevate your salad game with this refreshing and flavorful recipe that combines the smokiness of grilled chicken, creamy avocado, and zesty lime dressing.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 ripe avocado, diced
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 2 tbsp freshly squeezed lime juice
– 1 tsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat. Season chicken with salt, pepper, and a squeeze of lime juice.
2. Grill chicken for 5-6 minutes per side, or until cooked through. Let rest for 5 minutes before slicing.
3. In a large bowl, combine mixed greens, diced avocado, cherry tomatoes, and crumbled feta cheese.
4. In a small bowl, whisk together lime juice and olive oil to make the dressing.
5. Slice grilled chicken and add on top of salad. Drizzle with lime dressing and serve.
Cooking Time: 15-20 minutes
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