Optavia Lean and Green refers to a meal plan recommended by the Optavia 5 and 1 diet program. It consists of a balanced meal with a lean protein source (such as chicken or fish), three servings of non-starchy vegetables (such as broccoli or salad greens), and up to two servings of healthy fats, depending on the chosen lean protein. These meals are designed to be low in calories (under 400 kcal) and high in nutrients (over 25 grams of protein), promoting weight loss and overall health.
The Optavia Lean and Green guide is a comprehensive resource provided by the Optavia diet program. It is designed to aid participants in understanding and implementing the Lean and Green meal plan. The Optavia Lean and Green guide is where you can find recipes, a list of suitable foods, meal ideas, and detailed nutrition facts. It also provides useful hacks, portion size guidelines, and advice for grocery shopping.
Additionally, the guide offers conversion charts, information on macros, snack suggestions, and a restaurant guide for eating out. Meal preparation tips, a PDF version for easy access, and creative food choice ideas are also included to ensure the meals are not only balanced and healthy but also diverse and enjoyable.
Table of Contents
What Is The Lean And Green On Optavia Diet?
The Lean and Green meal on Optavia is a key component of the Optavia Diet plan. It involves consuming 5 Optavia Fuelings along with 1 homemade meal, which is commonly referred to as the Lean and Green meal. This meal, which you’re responsible for purchasing and preparing on your own, offers a balanced mix of lean protein and low-carbohydrate vegetables, as well as monounsaturated and polyunsaturated fats.
What Does “Lean” Mean In Optavia’s Lean and Green?
In Optavia’s Lean and Green program, “lean” refers to the protein component of the meal. It encompasses the Optavia meat list, which is divided into three categories: leanest, leaner, and lean. The serving size of lean protein depends on the specific type you choose.
- Leanest. For the leanest, the serving size is 7 ounces. This category includes options such as cod, flounder, haddock, buffalo, elk, and egg whites.
- Leaner. For the leaner, the serving size is 6 ounces. It includes choices like chicken breast, turkey breast, pork chop, or whole eggs.
- Lean. The lean typically includes a serving size of 5 ounces, with options like salmon, lean beef, farmed catfish, mackerel, and herring.
Additionally, for people following a vegetarian diet, there are plant-based options available for the lean protein component. This includes foods like cottage cheese, ricotta cheese, or tofu.
What Does “Green” Mean In Optavia’s Lean and Green?
In Optavia’s Lean and Green program, “green” refers to the vegetable component of the meal. It is represented by the Optavia Green list, which is further divided into three categories: low-carb vegetables, medium-carb vegetables, and high-carb vegetables.
Each green corresponds to three servings of vegetables from the Green Options list. Each serving is equivalent to approximately 1/2 cup of vegetables. Vegetables provide essential nutrients, and fiber, and contribute to the overall nutritional balance of the meal.
What Are The Optavia Lean And Green Meal Types?
The Optavia Lean and Green meal types encompass a variety of meals suitable for different times of the day and various dietary needs. These include breakfasts, lunches, and dinners that adhere to the Optavia lean and green guidelines.
- Lean and Green Breakfast Meals. Lean and green breakfast meals are suitable for individuals who prefer to have their lean and green meals from Optavia 5 and 1 during breakfast. These options include protein-rich egg muffins with kale, a lean and green breakfast burrito, and a broccoli cheddar breakfast bake.
- Lean and Green Lunch Meals. Lean and green lunches include soups, salads, wraps, pasta dishes, burgers, pizzas, or a combination of different cuisines. Some of the best lean and green lunch recipes are turkey meatballs with zucchini noodles, tomato braised cauliflower with chicken, or lean and green cauliflower pizza.
- Lean and Green Dinner Meals. Lean and green dinners, also referred to as supper or evening meals, include savory cilantro swai fish, green bean lasagne, or lean and green chicken zoodle alfredo.
Additionally, there are also options for fast food and takeaways that meet the same requirements, offering flexibility and convenience for those following the Optavia diet plan.
How To Make A Lean And Green Meal On Your Own?
To make a Lean and Green meal on your own, follow these steps.
- Plan your lean and green meals
- Prep ingredients for your lean and green meals in advance
- Choose the right kitchen appliances for your lean and green meals
- Choose whole foods for your lean and green meals
- Limit added sugars in your lean and green meals
- Hydrate with calorie-free beverages
- Use lean and green charts for measurements
- Read labels on store-bought lean and green meals
- Control your portion sizes in your lean and green meals
1. Plan Your Lean and Green Meals
Planning your lean and green meals involves deciding on the type of meal you want to prepare several days (3-5 days) in advance and gathering recipe ideas.
You have access to over 400 recipes, including quick meals that can be prepared in under 30 minutes, fish recipes that typically require 20-25 minutes of cooking time, meat recipes that can take anywhere from 15 to 60 minutes depending on the type of meat, and vegetarian options that usually take around 20-30 minutes to prepare.
You can use Optavia’s lean and green cookbooks, dining-out guides, and shopping lists to plan your meals for an entire week (7 days) in advance, ensuring you have all the necessary ingredients and information at hand.
2. Prep Ingredients For Your Lean and Green Meals In Advance
Prepping ingredients for your lean and green meals in advance involves washing, chopping, and preparing ingredients ahead of time to save cooking time. This could mean spending around 1-2 hours at the start of the week (e.g., Sunday) to wash and chop vegetables, which can then be stored in the refrigerator for up to 5-7 days.
For proteins like meat or fish, you might spend another 1-2 hours on preparation, such as marinating or portioning into individual servings, which can then be stored properly for use throughout the week. This prep work, done a few days in advance, can significantly reduce daily cooking time, often down to just 15-30 minutes per meal, making the process of making healthy choices more convenient.
3. Choose The Right Kitchen Appliances For Your Lean and Green Meals
Choosing the right kitchen appliances for your lean and green meals involves using methods such as grilling for around 15-20 minutes, baking at approximately 350-400 degrees Fahrenheit for 20-25 minutes, steaming for about 10-15 minutes, or sautéing on medium heat for around 5-10 minutes instead of deep-frying.
Using an air fryer at around 375 degrees Fahrenheit for 15-20 minutes, steaming vegetables for 5-7 minutes, or roasting vegetables at 400 degrees Fahrenheit for 20-25 minutes can help retain their nutrients and natural flavors.
4. Choose Whole Foods For Your Lean and Green Meals
Choosing whole foods for your lean and green meals involves selecting unprocessed, whole foods. For proteins, this could mean choosing 5-7 ounces of cooked lean meats like chicken or fish, instead of processed meat products.
For vegetables, aim for about 3 servings of non-starchy vegetables per day, which is equivalent to approximately 1.5 cups. When choosing fats, opt for healthy options like 1-2 tablespoons of olive oil or 1/4 of an avocado.
Try to avoid processed ingredients like pre-packaged sauces or dressings, which often contain high amounts of sodium and can add an extra 50-100 calories per serving. Instead, opt for homemade versions or dressings with less than 5 grams of added sugars and under 300 milligrams of sodium per serving.
5. Limit Added Sugars In Your Lean and Green Meals
Limiting added sugars in your lean and green meals involves minimizing the use of added sugars, aiming for less than 6 teaspoons (24 grams) per day as recommended by the American Heart Association. Instead, opt for natural and approved sweeteners like stevia or monk fruit, which can be used in moderation, typically not exceeding 1-2 teaspoons per day.
When choosing pasta sauces and salad dressings, opt for low-calorie options, ideally those with less than 50 calories per 2 tablespoon serving. Always check the labels to ensure they do not contain more than 3-4 grams of added sugars per serving. These changes can significantly reduce the overall sugar content of your meals, contributing to a healthier diet.
6. Hydrate With Calorie-Free Beverages
Hydrating with calorie-free beverages during your lean and green meals involves drinking plenty of water, around 8-10 glasses (64-80 ounces) per day, or other unsweetened beverages to stay hydrated throughout the meal preparation process and the day.
Avoid alcohol, which can add an extra 100-150 calories per standard drink, and high-calorie frappuccinos, which can contain up to 500 calories or more. Coffee and tea are fine in moderation, limit to 3-4 cups (24-32 ounces) per day, and avoid adding sugar or high-calorie creamers. Instead, consider using a splash of milk or a small amount of sugar substitute if needed.
7. Use Lean and Green Charts For Measurements
Using lean and green charts for measurements involves referring to vegetable and meat conversion charts to ensure the correct portion sizes and nutritional content. For instance, one serving of vegetables is typically 1/2 cup cooked or 1 cup raw, which is approximately 85 grams.
For lean proteins, a serving size might be 5-7 ounces cooked weight for lean meats or fish, which is around 140-200 grams. Using these charts can help you accurately measure your food and ensure you’re meeting the nutritional requirements of the Optavia Lean and Green meal plan.
8. Read Labels On Store-Bought Lean and Green Meals
Reading labels on store-bought lean and green meals involves carefully examining the packaging of ready-to-eat meals, frozen meals, or delivery meals. Look for meals with fewer than 400 calories, at least 25 grams of protein, and between 10-20 grams of fat. Aim for meals with fewer than 600 milligrams of sodium and less than 5 grams of added sugars.
Ensure they contain wholesome ingredients and minimal additives. Avoid meals with long ingredient lists, as this often indicates a high level of processing and the potential presence of unhealthy additives. By doing this, you can ensure that your store-bought meals align with the Optavia Lean and Green guidelines.
9. Control Your Portion Sizes In Your Lean And Green Meals
Controlling your portion sizes in your lean and green meals involves carefully measuring and weighing your food to ensure you’re meeting the nutritional requirements without overeating. Each lean and green meal should aim to have 250-400 calories.
The meal should contain around 25-30 grams of protein, which is equivalent to approximately 5-7 ounces of lean meat or fish.
It should contain no more than 20 grams of carbohydrates, which is about 1.5 cups of non-starchy vegetables, and no more than 20 grams of fats, which is about 2 tablespoons of healthy oils or fats. By being mindful of these portion sizes, you can avoid overeating while ensuring you’re getting the necessary nutrients.
What Are The Lean And Green Recipes?
Optavia Lean and Green Recipes is a collection of meal ideas and instructions that follow the guidelines of the Optavia diet program’s Lean and Green principles. In other words, if you’re unsure about what you can eat on the Optimal Weight Lean and Green plan, the Optavia recipes provided by the program can serve as a guide.
Lean and Green recipes feature a variety of dishes based on food such as pizza, meats, and hamburgers; special occasions like holidays such as Christmas, Easter, and Thanksgiving; and kitchen appliances such as lean and green instant pot or air fryer recipes.
What Are The Optavia Lean And Green Meal Recipes?
The examples of the Optavia lean and green meal recipes are listed below.
- Lean and Green Soup Recipes
- Lean and Green Chicken Recipes
- Lean and Green Hamburger Recipes
- Lean and Green Pizza Recipes
- Lean and Green Beef Recipes
- Lean and Green Cabbage Recipes
- Lean and Green Cod Recipes
- Lean and Green Salad Recipes
- Lean and Green Steak Recipes
What Are The Optavia Lean And Green Special Occasion Recipes?
This list shows examples of the Optavia lean and green special occasion recipes.
- Lean and Green Thanksgiving Recipes
- Lean and Green Easter Recipes
- Lean and Green Super Bowl Recipes
- Lean and Green Holiday Recipes
- Lean and Green Halloween Recipes
- Lean and Green Valentine’s Day Recipes
- Lean and Green New Year’s Eve Recipes
- Lean and Green St. Patrick’s Day Recipes
What Are The Optavia Lean And Green Recipes Based on Kitchen Appliances?
Here are some examples of kitchen appliances commonly used with Optavia Lean and Green recipes.
- Lean and Green Instant Pot Recipes
- Lean and Green Crockpot Recipes
- Lean and Green Air Fryer Recipes
- Lean and Green Microwave Recipes
- Lean and Green Blender Recipes
- Lean and Green Grill Recipes
What Is The Optavia Lean and Green Chart?
The Optavia Lean and Green Chart is a tool provided by the Optavia program to help participants measure and track their food intake accurately. It includes Optavia lean and green meat chart, conversion chart, and serving size chart.
- Optavia Lean and Green Meat Chart provides information about the appropriate serving sizes of various types of lean proteins, such as chicken, fish, or beef.
- Optavia Lean and Green Conversion Chart offers guidance on how to convert different measurements of food, helping participants accurately portion their meals.
- Optavia Lean and Green Serving Size Chart provides detailed information on the correct serving sizes for various food groups, including proteins, vegetables, and fats, in accordance with the Lean and Green meal guidelines.
These charts are designed to make it easier for you to follow the Lean and Green meal plan and ensure you’re meeting your weight loss goals.
What Is Optavia Lean and Green Meal Plan?
The Optavia Lean and Green meal plan is a part of the Optimal Weight 5 and 1 weight loss program. It involves planning, shopping, and preparing meals in advance based on a grocery list and guidelines. It also includes counting calories and portion sizes. The main benefit of this meal plan is convenience and potential money savings.
It eliminates last-minute store visits and impulse buying. It also offers options for quick meals and meals on the go, perfect for those with busy lifestyles. So you can stick to your Optavia diet plan even when you’re short on time.
What Is The Optavia Lean And Green Weekly Meal Plan?
The Optavia Lean and Green Weekly Meal Plan is a detailed schedule of all meals that a participant will consume from Monday to Sunday.
This includes the 5 Optavia Fuelings, 1 Lean and Green meal per day, along with snacks and beverages that align with the program’s guidelines. The Optavia meal plan also provides the names of the foods, their macronutrient content (macros), and their caloric value to help participants track their nutritional intake and maintain a balanced diet.
What Counts As A Lean and Green On Optavia?
A variety of meals can be considered Lean and Green on Optavia. This includes options such as a regular portion of Grilled Chicken Club Salad from Johnny Rockets, a half portion of Grilled Chicken Salad with Lemon Olive Oil from Applebee’s, or a regular portion of Tossed Green Salad with an added serving of Grilled Chicken from The Cheesecake Factory.
What Is The Lean and Green Cookbook?
The Lean and Green Cookbook is a resource provided by the Optavia diet program that contains a wide range of tasty and healthy recipes suitable for any time of day.
It includes Fueling Hacks and over 100 Lean and Green recipes designed to align with the Optavia meal plans, specifically the 5&1, 4&2, and 3&3 plans. The cookbook serves as a comprehensive guide for healthy living, offering useful tips, breakfast, lunch, and dinner ideas, all designed to promote balanced nutrition and weight management.
Where Can You Buy Lean and Green Cookbook?
The Lean and Green Cookbook can be purchased from various online retailers, including Amazon and Barnes & Noble.
Can I Split My Lean And Green Meal?
Yes, you can split your Optavia lean and green meal into 2 or more portions if it helps with your satiety. However, it’s important to ensure that the total amount of food consumed in a day still adheres to the Lean and Green rules.
Are Optavia Lean And Green Meals Frozen?
No, Optavia’s ready-to-eat Lean and Green meals, also referred to as “Flavors of Home,” are not frozen. They are shelf-stable meals, meaning they can be stored at room temperature for a considerable period, often up to 4-10 weeks, without spoiling and do not need to be refrigerated.
Can I Skip The Lean and Green Meal on the Optavia Diet?
No, it’s not recommended to skip the Lean and Green meal on the Optavia diet, especially if you’re following the 5&1 plan. This meal is crucial as it provides the necessary balance of lean protein, healthy fats, and non-starchy vegetables that your body needs for optimal health and weight loss.
While skipping one Lean and Green meal occasionally might not have immediate adverse effects, making it a habit could lead to nutrient deficiencies and potential health issues.
Can You Eat A Fueling With Lean And Green?
Yes, you can eat a Fueling with a lean and green meal. If you’re following the 5 and 1 plan and missed one of your Fuelings earlier in the day, you can have it with your lean and green meal. However, it’s important to stick to the plan’s guidelines of 5 fuelings and 1 lean and green meal per day. If you’re on the 3 and 3 plan, you can have 3 fuelings and 3 lean and green meals per day.
