29 September 2021 (updated)

Lean and Green Recipes to Help You Eat Clean

If you're on Medifast, you may be looking for healthy, lean, and green recipes for dinner. We've got some ideas and recipes that will help keep you on track!

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Medifast is a commercial weight-loss program known for its low-calorie meal replacements including dried shake powders, smoothies, pancakes, oatmeal, puffs, bars, and dehydrated Medifast meals that you can have shipped to your home. In some plans, you will still eat one self-selected normal meal each day, and possible one self-selected snack. With OPTAVIA, you can get a personalized coach to help you on your journey.

There are two separate plans, "Go!" and "Flex." With the "Go!" plan, you'll receive 5 meal replacements, and directions on how to create one on your own dinner that's "lean and green." With the "Flex" plan, you'll have a "lean and green" recipe for both lunch and dinner. The premise is to stick to green meals that are low-calorie, low-carb, and high-protein. That's where these recipes come in!

Lean and Green Appetizers

Three-Cheese Jalapeno Poppers:

These are great for a game day! In a bowl, combine 2 oz light cream cheese, 1/2 cup plain low-fat Greek yogurt, 1/2 cup reduced-fat cheddar jack cheese, 1/4 tsp garlic powder, 1/4 tsp chili powder, and 1/8 tsp salt. Then spoon the mixture into the cavities of 6 halved jalapenos (seeds and membranes removed). Place on a lightly greased foil-lined baking sheet. Sprinkle with 1 packet of crushed OPTAVIA essential jalapeno cheddar poppers. Bake at 350 degrees F for 15-20 minutes.

Cucumber Shrimp Bites:

What really makes this shine is the sauce. Combine 1 tbsp creole seasoning, 6 oz. avocado, 1/2 cup of green onions, 2 tbsp cilantro, 2 tsp lemon juice, 1/4 tsp salt, and 1/2 tsp cayenne. Add a dollop of sauce to your cucumber, then top with the olive oil-tossed shrimp. 

Lean and Green Recipes: Seafood

Seafood can be a great way to get protein and is often much leaner than fatty meats like steak. Try these lean and green recipes for seafood to spice up your dinner meals.

Savory Cilantro Salmon

Salmon is full of Omega-3 fatty acids and protein, which makes it a great choice for dinner. Start by making the marinade. In a food processor, combine 1-1/2 cups cilantro, 1 tbsp lemon or lime juice, 1 tbsp hot red pepper sauce, 1/2 tsp cumin, 1/4 tsp salt, and 1/4 cup water; puree until smooth. Put the marinade in a gallon-size resealable plastic bag and add salmon. Squeeze the excess air out of the bag and seal, then turn to coat the salmon. Refrigerate for at least 1 hour. Preheat oven to 400 °F. Spray 8x8 in a square baking dish with non-stick cooking spray. Place sliced bell pepper slices in a single layer on the prepared pan and bake 20 minutes, turning the peppers once. Drain the salmon and throw away the marinade. Place salmon on top of pepper slices; bake 12-14 minutes, turning the salmon once.

Teriyaki Halibut

Not only is halibut delicious, but it also has beneficial minerals like selenium, niacin, phosphorus, magnesium, and vitamins B12 and B6. Sprinkle 7 oz raw halibut with 1/2 tsp cayenne pepper or paprika and baste with 2 tsp teriyaki sauce. Broil in tin foil about 4” under a preheated broiler for 7 minutes. Remove from oven and wrap in tin foil until ready to serve (it will continue to cook). Next, chop up 1 cup zucchini and 2 cups cabbage. Sauté 1 tsp olive oil, zucchini, and cabbage in a pan until slightly brown. Season with salt and pepper if desired. Serve halibut on top of vegetables.

Asparagus and Crab Meat Frittata:

I absolutely love frittatas. It's the perfect breakfast-for-dinner idea that's full of protein to keep you full. Start by preparing 2 lbs of asparagus by chopping off the ends and cutting them into pieces. Preheat the oven to 375 degrees F. In an oven-proof, non-stick skillet, heat 2-1/2 tbsp of olive oil and gently sweat the asparagus until tender. Next, add your seasoning: 1 tsp salt, 1/2 tsp black pepper, and 2 tsp paprika. In a mixing bowl, combine 1 tbsp chopped chives, 1 lb cooked shrimp, 1/4 cup chopped basil, and 4 cups liquid egg substitute. Pour the egg mixture into the pan with the asparagus and gently stir to combine. Cook on low-medium heat until the eggs start bubbling. Then place the skillet in the oven and bake for 15-20 minutes until golden brown.

Lean and Green Recipes: Chicken

Chicken is one of my favorite things to eat when I'm making healthier eating choices. It keeps you full, and there are countless ways it can be prepared. Try one of these lean and green chicken recipes:

Chicken Fajita Lettuce Wraps

The crunch and the spice in this recipe make the perfect combo, and it packs some much-needed protein.

Chicken Fajita Lettuce Wraps

Enjoy these delicious and healthy fajita wraps!

5 from 5 votes


PREP TIME

15 mins

COOK TIME

30 mins

TOTAL TIME

45 mins





COURSE

dinner

CUISINE

Mexican

SERVINGS

2 people

CALORIES

180.0 kcal

INGREDIENTS

  • 1.0

    lb

    chicken breast (thinly sliced into strips)

  • 2.0

    bell peppers (thinly sliced into strips)

  • 2.0

    tsp

    olive oil

  • 2.0

    tsp

    fajita seasoning

  • 1.0

    tbsp

    fresh lime juice

  • 6.0

    leaves

    romaine heart

  • 1/4

    cup

    non-fat Greek yogurt (optional)

INSTRUCTIONS

  • Chicken Fajita Lettuce Wraps

    1. Preheat.

      Preheat oven to 400°F

    2. Combine.

      Combine all ingredients (except romaine) into a large plastic bag and seal. Mix well to evenly coat.

    3. Prep.

      Empty the bag content onto a foil-lined baking sheet and bake 25-30 minutes until chicken is thoroughly cooked.

    4. Serve.

      Serve on romaine leaves topped with Greek yogurt (if desired).

NUTRITION

Calories:

180.0 kcal

Carbohydrates:

2.0 g

Cholesterol:

80.0 mg

Fat:

5.0 g

Fiber:

2.0 g

Protein:

40.0 g

Serving Amount:

1

Serving Unit:

serving

Sodium:

300.0 mg

Sugar:

5.0 g

Grilled Chicken With Peanut Sauce

This has a Thai flair, and the chicken will keep you full! Start with the yummy sauce (which, if you add some water, also makes a great salad dressing!) Combine 1/4 cup Powdered Peanut Butter, 1/4 tsp garlic powder, 1/2 tsp ground ginger, 1 tbsp lite soy sauce, 1 packet of stevia, 1 tbsp apple cider vinegar, 2 tbsp water, 2 tsp sesame oil, a pinch of red pepper flakes. Serve with grilled chicken and veggies!

Lean and Green Recipes: Zucchini

Zucchini has just recently become the breakout star in the world of healthy eating. Its mild taste lends itself to soaking in other flavors. It can also easily become a replacement for starchier carbs like pasta and potatoes. Try these lean and green recipes for zucchini:

Zucchini Hash Browns

Who knew zucchini could be this versatile? Start by grating 1-1/2 cups shredded raw zucchini into a colander. Squeeze out any excess water. Add  1 tbsp chopped onion, 1 egg, 2 tbsp reduced-fat grated parmesan cheese, 1/8 tsp garlic salt, and 1/4 tsp pepper to the zucchini. Mix well. Melt 1/2 tbsp of butter in a medium skillet over medium heat. Form 3 to 4 small thin patties in a skillet (half of the mixture). Cook for about 6 to 8 min, turning once halfway through. Remove from pan and set aside. Add another 1/2 tbsp of butter to the pan and 3-4 more patties. Cook until crispy and done!

Zucchini Wraps

This is a great alternative if you're getting tired of using romaine as wraps. Start by lining a baking sheet with parchment paper and lightly spraying with cooking spray, and preheating the oven to 425 °F. Then, in a large bowl, combine 4 cups shredded zucchini, 1 beaten egg, 1/2 cup grated low-fat parmesan cheese, 1 packet of ground puffs, 1/4 tsp salt, 1/4 tsp pepper, 1/4 garlic powder, and 1/2 tsp cumin. Mix thoroughly. Place 1 cup of the mixture onto the parchment paper and spread as thin as possible into a circle (or 1/2 cup for small taco shells). Bake the larger circles for 25 minutes or 20 for the smaller ones. Let them cool completely, then carefully peel off the parchment. Enjoy with your favorite taco fillings!

More Lean and Green Recipes

Broccoli Cheddar Soup

Nothing like a hearty soup to feed the soul. In a medium pot, add 2 cups chicken broth, 3 cups chopped broccoli, 1/8 tsp salt, 1/8 tsp pepper, and 1/8 tsp garlic powder. Bring to a low boil, then reduce to a simmer for 12-15 minutes. Add 4 light Laughing Cow cheese wedges and stir until melted down. Pour the soup into a blender and blend until evenly mixed. Pour into 2 bowls and sprinkle each bowl with 1/4 cheddar cheese.

Avocado Cauliflower Rice

Cauliflower rice is my secret weapon when I'm trying to cut some calories, and it tastes so good! In a small bowl, mash 1.5 oz avocado, add 2 tsp fresh lime juice, 1/8 tsp garlic powder, 1/4 tsp salt, and 1/4 cup cilantro. Mix and mash it until smooth, then set aside. Then, heat 1 tsp olive oil in a medium skillet over medium heat. Add 1 1/2 cups grated cauliflower and cover to steam. Cook 5-8 minutes, stirring occasionally. Add avocado mixture and mix until evenly distributed. Once it's heated, remove from the heat and enjoy!

Finding the Right Nutritional Plan for You

These recipes are designed to help you back on carbs and calories. Consult your doctor to find out if lean and green recipes like this can help you achieve your health and fitness goals. You can also check out a cookbook designed especially with Optavia in mind. And don't forget dessert! Optavia has plenty of recipes for your sweet tooth, whether it's cinnamon bun blondies or a caramel crunch parfait!

Do you have any favorite lean and green recipes? And don't forget to share your favorite recipes on FamilyApp! 



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