Bbq Chicken Salad with Honey Dejon mustard dressing 

Yes this is amazing! 

What you need…

  • 1 chicken breast (cooked it should be 6oz)
  • Salad(I used arugula)
  • Green onion
  • Celery
  • Bbq dry rub
  • Sugar free BBQ
  • Approved Honey dejon mustard dressing 

How to make it…

  1. Flatten out the chicken breast and then rub it down with the BBQ dry rub
  2. Place in a preheated sprayed pan and cook 
  3. Once cooked through place a small spoon full of sugar free BBQ on each side and let it cook a few extra min 
  4. Once it’s done let it cool while you put the salad together. 
  5. Place your salad on a plate. I used 2 cups arugula (1 cup is 1 serving of greens) 
  6. Then I sliced up my celery and green onion (it came to a 1/2 cup)
  7. More slice your chicken and place on top
  8. More pour your dressing on top. Make sure you use the appropriate amount you are allowed. It varies on the brand you buy. I used this 

This is a complete, lean and green, 1 condiment, and 1 healthy fat. 

Crab Casserole 

This is one meal I just absolutely love from the Chinese buffet. 

What you need…

  • 14oz crab
  • 4 TBSP cream cheese
  • 1.5 TBSP light mayo 
  • 1 stevia packate 
  • 1 TBSP almond milk
  • 1cup mozzarella cheese or cheadder (I mixed 1/2 and 1/2) 
  • 1 TBSP soy sauce 
  • Garlic powder

How to make it…

  1. Mix everything but the cheese and crab. 
  2. Once everything is mixed we’ll mix your crab meat and 1/2 cup of cheese 
  3. Place in a sprayed baking dish and top with cheese 
  4. Bake for 30 min on 350°
  5. Now divide into 3 servings. 

This is a complete lean 1.33 healthy fats, .75 condiment

*I paired with with asparagus that’s was cooked in a splash of soy sauce, a dash of ground ginger, and 1 garlic clove. 1.7oz is 1/2 cup. 

Kung pow chicken 

I love Kung pow chicken and this recipe crushes my craving! My husband even loves it! 

What you need…

  • 2 chicken breast (about 12oz)
  • 24 piece of dry roasted peanuts
  • 1tsp sesame seed oil 
  • 2 TBSP soy sauce
  • 2 green onions
  • 1 large celery stick 
  • 2 TBSP white wine vinegar 
  • Crushed red pepper (to taste)
  • 1/2 tsp Ground ginger 
  • 2 garlic cloves minced 
  • 1 packet of stevia 

How to make it…

  1. Flatten out your chicken the. Cut into bite size pieces and cook on the stove 
  2. Once your chicken is done add in you celery, green onions and peanuts
  3. Once your celery is tender add in your sauces and spices. Let simmer for 15min. Stir often
  5. Now divide evenly. This makes 2 servings. 

A complete lean, 1.5 healthy fat(or 1 HF and one snack), 2 condiments 

I served this with my fried rice for a complete lean and green. 

Or spaghetti squash noodles!

Jicama Fried Rice 

Ok so if you have been following me you know my love for jicama! If you haven’t tried it you need to! 

What you need…

  • 1.5 cups jicama
  • 1 celerey stock
  • 1 green onion (optional)
  • Ground ginger (just a dash)
  • 1/4 cup egg beaters 
  • 1 garlic clove minced
  • 1 TBSP spy sauce

How to make it…

  1. Blend your peeled jicama into rice size pieces
  2. In a heated pan cook your celery 
  3. Once tender add in your jicama and your spices
  4. Once it’s toasted add in your egg beaters. And scramble it up
  5. Now add in your soy sauce and turn the heat off. 

This is a complete green, 2oz of your lean, 2 condiments (or if you don’t count the spices 1 condiment)

***to make this a complete lean and green add in 4oz of chicken or 5oz of shrimp 

Curry shrimp squash soup 

I was a little on the I don’t know how good this will be side…. but it’s actually pretty good and I’m not a huge curry lover. 

What you need…

  • 7oz shrimp
  • 20 pistachios 
  • 1/2 acorn squash
  • 2TBSP pumpkin purée 
  • 1/2 cup water
  • 1/2 cup almond milk
  • 1tsp coconut oil 
  • 1/4 cup vegetable broth 
  • 1/2 tsp curry (red for bold flavor, yellow for mild flovor) 
  • A pinch of ginger, garlic powder, chili powder, parsley 

How to make it…

  1. Poke holes all over your acorn squash and cook in the microwave for 6min
  2. Once it’s softened slice open and scrap the seeds out. 
  3. Now scrap the insides of the squash out and purée it in the blender. 
  4. Now take that out and measure 1.5 cups. (The bigger the squash the better but if it’s a small acorn squash you may need both sides to fill 1.5 cups) 
  5. Combine your purée squash, pumpkin, liquid ingredients and your spices on a pan and bring to a boil then turn the heat down and let simmer. 
  6. Now in a separate pan place the shrimp and dash of curry and pistachios and cook until the shrimp is cooked through. 
  7. Now place the shrimp and pistachios in the squash soup 

This is a complete lean and green, 2 healthy fats, 3condiments. (If you need to save on condiments you can take the pumpkin out but it really gives it a nice flavor) 

Creamy Tomato soup and grilled cheese 

This is one of my all time fall favorites. I’m so happy to have it healthy now! 

What you need…

Tomato soup 

  • 1 cup crushed or purée tomatoes
  • 1/2 cup petite diced tomatoes
  • 3oz ricotta 
  • 1 bay leaf
  • 1/2 tsp Basil dry or up to 1/2  cup fresh chopped basil 
  • A pinch of Garlic powder, red pepper flakes,sea salt and pepper
  • 1/2 cup chicken broth
  • A splash of almond milk

Grilled cheese

  • 1 optavia biscuit 
  • 2oz mozzarella shredded cheese 

How to make it…

  1. Mix your biscuit like it says on the back then spread it out into a sprayed pan then shape thin rectangul shape. Bake for 16 min on 350°
  2. Place your tomatoes, spices, and broth in a pot and bring to a boil. 
  3. Once boiling bring to a simmer and add your almond milk and ricotta cheese. Mix well and let simmer for 15 min 
  4. Once your bread is done place 2oz of mozzarella cheese on top (I sprinkled some Italian seasoning on top)
  5. toast the cheese until melted. Then Cut and place each half together 

This is one complete lean and green, 1 fueling, 2condiments

***If you don’t want to add ricotta then you’ll need to add 3oz of some other lean sometime in the day. 


What you need…

  • 1 cup crushed tomatoes
  • 1 cup water
  • 1 cup chicken broth
  • 1 cup riced jicama or riced cauliflower 
  • 1/2 cup diced red bell pepper
  • 1/2 cup diced celery
  • 2 chicken sausages (equals 5oz)
  • 7oz shrimp
  • 1/2 tsp Cajun spice
  • 1/2 tsp soul spice 

How to make it…

  1. Sliced your chicken sausage
  2. Cook the shrimp, chicken, and Cajun spice together. Once cooked remove from the pan. 
  3. In the same heated pan cook your bell pepper, riced jicama, and celery ( I prefer the riced jicama because the texture is more like rice than cauliflower is)
  4. Once tender add in your soul spice, cooked meat, crushed tomatoes, water, and chicken broth. Bring to a boil and let simmer 15 min. 

*this makes 2 complete servings of your lean and green, 1 condiment(Or of you don’t count the spices .5 condiments)