What Are Lean and Green Meals? Simple, Nutritious Recipes for a Healthy Lifestyle

Eating healthy shouldn’t feel like guesswork. Between busy schedules, endless food choices and ever-changing nutrition advice, it’s easy to feel overwhelmed about what’s “right.”

That’s why Lean and Green™ meals are such an essential part of the OPTAVIA program — they make balanced eating simple, nutritious, healthy and realistic for everyday life.

These self-prepared, whole-food meals bring structure to your plate, helping you fuel your body with the right combination of lean protein, fresh vegetables and healthy fats — no calorie counting required, while you practice the habit of healthy eating.  

Slow Cooker Creamy Lemon Tarragon Chicken Lean and Green meal. Find this healthy recipe in the OPTAVIA app.

Whether it’s a turkey chili the whole family loves or a shrimp gumbo that feels like a restaurant-worthy meal, Lean and Green recipes are proof that nutritious food can also be delicious, satisfying and easy to prepare. 

What Are Lean and Green Meals? 

A Lean and Green meal includes: 

• 5–7 ounces of cooked lean protein (like chicken, fish or shrimp) 

• Three servings of non-starchy vegetables 

• Up to two servings of healthy fats (depending on your protein choice) 

Each meal is carefully designed to be carbohydrate-controlled, with high-quality protein, while giving you the nutrients your body needs to support healthy weight loss. These meals can be enjoyed any time of day — breakfast, lunch or dinner — fitting seamlessly into your routine. 

Fish Taco Bowl Lean and Green recipe. Find this healthy recipe in the OPTAVIA app.

But what makes Lean and Green meals truly powerful isn’t just their balance on the plate. It’s how they teach you the fundamentals of healthy eating — portion awareness, nutrient variety and the joy of cooking real, fresh foods that serve your goals. 

Now that we’ve shared an overview of what a Lean and Green meal is, let’s break it down even further. What are the different components of a Lean and Green meal?

The “Lean”: Your Source of Strength 

The “lean” in a Lean and Green meal is all about high-quality protein. Protein keeps you fuller, supports muscle maintenance, with resistance training, during weight loss and helps your metabolism. 

You can choose from: 

• Lean meats like chicken breast, turkey or pork tenderloin 

• Fish and seafood such as salmon, tilapia or shrimp — rich in omega-3s 

• Plant-based proteins like tofu or tempeh for a vegetarian option 

Each serving (5–7 ounces cooked) gives your body the protein it needs. Keep it simple — grill, bake, broil or poach your protein for the best results. 

Pro tip: Try to enjoy at least two servings of omega-3-rich fish each week for added heart health benefits. 

How Many Ounces of Meat Should You Include? 

For your Lean and Green meal, you’ll want 5 to 7 ounces of cooked lean protein.

• Choose 7 ounces for very lean proteins such as tilapia or shrimp 

• Choose 6 ounces for lean options like chicken breast, pork tenderloin or halibut 

• Choose 5 ounces for higher-fat proteins such as ground beef (85 - 94% lean), lamb or salmon 

These portion sizes strike the perfect balance between satisfying your hunger and staying aligned with your health goals. Remember — the measurement refers to the cooked weight, not raw. 

For more information on the breakdown of Lean and Green meals, see the OPTAVIA guide. 

The “Green”: Nature’s Colorful Nutrition 

The “green” in Lean and Green meals represents the rainbow of non-starchy vegetables you can enjoy. (No, they’re not all green in color!) These are nutrient powerhouses — packed with vitamins, minerals, fiber, water and flavor — all while keeping calories and carbs in check. 

For each meal, you’ll choose three servings of green options. You can choose all of the same veggie or you can mix and match from dozens of options, including: 

• Leafy greens: spinach, kale, romaine and Swiss chard 

• Cruciferous veggies: broccoli, cauliflower and cabbage 

• Colorful favorites: bell peppers, mushrooms, zucchini and tomatoes 

For a full list of veggies and the appropriate serving size, see page 16 in the OPTAVIA Guide 

Vegetables don’t just fill your plate — they fill your life with variety. Swap pasta for spiralized zucchini, make cauliflower rice or roast colorful veggies for added crunch and flavor. 

Every bite helps provide more nutrients to your body while adding satisfaction and texture to your meals. 

Healthy Fats: The Finishing Touch 

Healthy fats make your Lean and Green meals satisfying and nourishing. They help your body absorb fat-soluble vitamins (A, D, E and K), support brain and heart health and add flavor to your dishes. 

Depending on your protein choice, you'll include up to two servings of healthy fats in your meal, such as: 

• A teaspoon of olive oil over roasted vegetables 

• A few slices of avocado on your salad 

• A small sprinkle of nuts or seeds for crunch 

These small additions make a big difference — adding variety and satisfaction while staying perfectly on plan.

See the OPTAVIA condiment list to learn how to incorporate healthy fats into your Lean and Green meal. 

How Lean and Green Meals Fit Into OPTAVIA’s Flagship Weight Loss Plan 

OPTAVIA’s core weight loss plan, the Optimal Weight 5 & 1 Plan®, is scientifically designed to help your body enter a targeted fat burning state and improve body composition — reducing visceral fat while preserving lean mass and protecting muscle.* 

On the 5 & 1 plan, your day includes five scientifically formulated OPTAVIA Fuelings — nutritionally balanced meal replacements that remove the guesswork — plus one Lean and Green meal you prepare yourself. 

Jalapeño Chicken Burrito Lean and Green meal. Find this healthy recipe in the OPTAVIA app.

This one meal is where healthy habits take root. It’s your opportunity to practice what healthy eating looks like in real life, experiment with new recipes and learn how to build a plate that supports your goals. 

As you continue, these skills become second nature — giving you the tools to make better food choices long after you’ve reached your weight loss milestone. 

Find 300+ Lean and Green Meals on the OPTAVIA App 

Looking for inspiration? You don’t have to start from scratch! The OPTAVIA app features a library of 300+ plan-approved Lean and Green recipes — all created by our corporate dietitian team and professional chefs to fit perfectly into the Optimal Weight 5 & 1 Plan. 

From quick weekday dinners to family-friendly favorites, you’ll find endless ways to enjoy healthy, delicious meals that never feel repetitive. Filter recipes by ingredient, cooking time or meal type to find your next go-to dish.

Download the OPTAVIA app in the Apple App Store or Google Play Store to explore the full collection and make meal planning simple, convenient and fun. 

Download the App Today

But Wait… What Are Lean and Green+ Meals? 

Just when you thought Lean and Green meals couldn’t get more versatile — enter Lean and Green+ meals.

Lean and Green+ meals follow the same balanced formula of lean protein,  vegetables and healthy fats, but are designed to offer a bit more flexibility and variety for those on the GLP-1** Nutrition Support Plan (for those on a medical weight loss journey) and the Optimization Plan (for those looking to maintain their weight).

So, what’s the “plus”? 

• Slightly higher calories to support increased activity or unique nutritional needs 

• Expanded food group options, including additional protein sources, fruits and whole grains 

• More customization to fit your evolving health journey 

Lean and Green+ meals still emphasize quality nutrition, balance and simplicity — they’re just tailored to meet you where you are in your transformation. Whether you’re maintaining your weight, incorporating more activity into your lifestyle or looking to incorporate all food groups in your health journey, Lean and Green+ meals help keep you nourished, satisfied and on track. 

Think of it as the next step in your healthy eating journey — the same foundation, just with a bit more flexibility. 

Start Your Journey to Lifelong Transformation 

Learning how to create Lean and Green meals is one of the most empowering steps on your health journey. Each meal is a chance to practice mindful eating, explore new ingredients and share nutritious, flavorful food with the people you love. 

With support from an OPTAVIA coach, you’ll gain confidence in the kitchen, stay accountable to your goals and discover just how rewarding a healthy lifestyle can be. 

Connect with a coach today to start your journey to lifelong transformation, one healthy Lean and Green meal at a time.  

*Arterburn et al., 2019. In a clinical study, 98% of lean mass was retained on the Optimal Weight 5 & 1 Plan® at 16 weeks. In a clinical study, individuals on the OPTAVIA 5 & 1 Plan experienced a reduction of 14% adiposity visceral [visceral fat] at 16 weeks Arterburn LM, et al. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. 2018;5(1):3-14. doi: 10.1002/osp4.312. 

**Medical advice, treatment, prescriptions, and the overall practice of medicine must be provided by a licensed healthcare professional. OPTAVIA and its coaches do not engage in or provide any medical services.