Loaded Cauliflower Bake 

Seriously tastes like a loaded baked potato! 

What you need…

  • 1.5 cups chopped cauliflower 
  • 4oz cottage cheese 2%
  • 4oz shredded cheddar cheese
  • 2 strips of turkey bacon 
  • A dash of Garlic powder 
  • Salt and pepper to taste
  • A dash of Onion powder
  • 1/4 cup alomd milk or cashew milk
  • Optional: chives and sour cream 

How to make it… 

  1. chop your cauliflower and your cooked turkey bacon  then place in a pan with medium heat and 1/4 cup cashew milk. 
  2. Cover and let it cool until tender (this all depends on how big or small you chop the cauliflower)
  3. Add in your cottage cheese, spices, and shredded cheese 
  4. Mix until everything is all creamy goodness 
  5. Then place into a small/medium baking dish and sprinkle a small amount of cheese on top (I even added parmesan cheese on top) 
  6. Place your dish into the oven and broil until cheese is nice and bubbles crispy goodness 
  7. Transfer to a plate that won’t burn your arms or hands while you eat the ENTIRE THING!  
  8. Optional topping: chives and sour cream 

This is 1 complete lean and green, .25 condiment and 1healthy fat with the sour cream 

Spicy Garlic Ginger Shrimp 

What you need…

  • 7oz shrimp
  • 1.5cups broccoli
  • 1/2tsp splenda brown sugar
  • 2 tsp ginger fresh minced 
  • 1 garlic clove minced 
  • 1/4tsp red pepper flakes 
  • 1 TBSP soy sauce 
  • 1/2 tsp sesame seed oil

How to make it…

  1. Cook your shrimp in the sesame seed oil. Then set aside. 
  2. Cook your broccoli once it’s half way cooked add in your shrimp, spices and soy sauce. Then let simmer about 10 min 


One complete lean and green, 1 HF and 3 condiments (I counted it as 1 condiment because of the soy sauce. I don’t normally count spices) 

Broccoli Alfredo pizza 

What you need…

  • 1 cup riced broccoli 
  • 1/2 cup cooked spinach 
  • 1/4 cup Alfredo sauce (Greek yogurt cream cheese, almond milk, garlic powder) 
  • 1 oz shredded chicken (optional)
  • 4oz shredded mozzarella 
  • 2 tbsp Parmesan 
  • 2oz egg beaters
  • Crushed red pepper (optional)

How to make it 

  1.  Bought frozen riced broccoli and cooked it in the microwave for 2 min 
  2. Let it cool then place in a towel and squeeze all the juice out. 
  3. Combine the broccoli, egg beaters, 2 oz cheese and 1tbsp Parmesan 
  4. Spread out evenly not too thin and not too thick 
  5. Bake on 400° for 15 min then gently flip over and bake for 10 more min 
  6. While that’s baking let’s make the sauce 
  7. 1tbsp cream cheese 1 tbsp Parmesan a pinch of garlic powder and 2 tbsp almond milk. You can either place it in a bowl and microwave 1 min then stir or cook it in the stove. 
  8. I cooked 1/2 cup frozen spinach in the microwave for 1 min and then mixed that with my shredded chicken. Again chicken is optional.
  9. Place your sauce on top of your crust then add you toppings and the last 2oz of your cheese. 
  10. This time broil your pizza until the cheese is all bubbly 


This is a complete lean and green 2 condiments. 

Butternut Fries

What you need…

  • butternut squash
  • Olive oil
  • Paprika
  • Sea salt

How to make it

  1. Slice up the squash just like fries 
  2. Place in a bag and add in olive oil then shake 
  3. Place the fries on a foiled baking sheet and sprinkle your spices 
  4. Mix the fries all around
  5. Bake for 30-45 min on 400° 
  6. Pull them out and shake them all around then place back into the oven and broil for the last 5 min

*The crispier you want them the longer you bake

8oz = 1/2 cup which is 1 serving of lean and green. 

Stroganoff 

What you need…

  • 1cup Spaghetti squash
  • 1/2cup mushrooms 
  • 1/2 cup beef stock
  • 1Tbsp cream cheese (Greek yogurt cream cheese) 
  • 1 TBSP Parmesan cheese 
  • Parsley
  • Sea salt and pepper
  • 5oz of meat balls 
  • 1 minced garlic clove 

How to make it….

Meatballs 

  1. Mix 1lb of ground sirloin and 1 lb sausage, 1 egg, 1TBSP Worcestershire sauce, 1TBSP parsley, a sprinkle of onion powder. 
  2. Make 1.5 inch balls and bake in the oven for 45 at 350
  3. While that’s cooking you can cook your spaghetti squash in the microwave. (6 min then flip over and 6 more min)
  4. Let that cook off before you cut because it’s really hot!
  5. Once your meat balls are cooked let’s start on the sauce. 
  6. Heat your pan on the stove and add your chopped mushrooms and garlic. Also you need to add your 5oz meatballs (mine was 5 meatballs) once there are good amount of juices add in 1/2 cup of beef stock, parm cheese,and your cream cheese mix well then add your 1 cup spaghetti squash 

* complete lean and green, 1.5 condiments 

Thanksgiving!!!

Right now I would like to thank you all and say you’re welcome! Seriously I saved your waistline with this Thanksgiving lunch and dinner…. oh and desert!!! 

The Turkey…

  • 1 turkey breast (I bought the 3lb) 
  • Rosemary
  • Sage
  • Olive oil
  • Sea salt
  • Pepper
  • 1/2 cup turkey stock
  • Bay leaves
  1. Thaw your turkey as much as you can if you are cooking the same day 
  2. Mix 1tsp olive oil and spices
  3. Rub all over your turkey breast 
  4. Place your thawed turkey in  a foiled pan that has the 1/2 cup turkey stock at the bottom
  5. Place your turkey in the oven at 325 covered in foil for 2 hours
  6. Uncover your turkey and pour some of the juice from the bottom of the pan on it
  7. Place back into the oven for 1 hour 
  8. Again pour the juices over the turkey 
  9. Not set the turkey back into the oven uncovered and broil for 10ish min. Keep an eye on it. 

6oz is 1 lean, 1 healthy fat 

The Southern Dressing 

  • 2 optavia biscuits
  • 1 celery stock
  • 1/2 green onion
  • 1/4 cup turkey stock
  • 2 TBSP egg beaters 
  • 1/4 cup turkey stock 
  1. Cook both biscuit exactly as it says in the oven for just a little longer than it says. Just enough that it’s golden and more on the dry side.
  2.  
  3. While that’s baking place your green onion and celery in a sauce pan and cook until tender. 
  4. Add 1/4 cup turkey stock and simmer for a few min. You don’t want the stock to go away! 
  5. Once your biscuits are cooked off crumble them up with some little crumbs and some big chunks  
  6. Mix everything together (now add the other 1/4 cup turkey stock) and sprinkle your sage on top 
  7. Bake for 25 min at 350 

2 meal replacements 

Roasted Veggies

  • 1.5 cups cubed Butternut squash 
  • 1.5 cups kale
  • 1 tsp olive oil
  • 2 minced garlic cloves
  • A dash of paprika 
  • Sea salt and pepper to taste
  1. Mix everything together than place on a foiled baking pan and roast for 20min on 400°

2 servings of green .5 healthy fats

Pumpkin Cheesecake 

  • 1 optavia swirl cake
  • 1/2 TBSP PUMPKIN
  • 1 drop of maple extract 
  • 2 TBSP cream cheese (I used the Greek yogurt cream cheese)
  • Dash of pumpkin spice 
  1. Bake your swirl can in a small baking dish. Exactly as it says 
  2. Bring the cream cheese to room temp and then mix that,the maple, the pumpkin purée, and the pumpkin spice together 
  3. Place into the icebox to chill 

1 meal, 1.5 condiment 



Here it is all together!!! I used half the dressing, 1/4 the greens, and 3 oz turkey.  Which means you can have this meal 2x in the same day!!! 

So this comes to 1/2 you lean and green, 1 meal replacement, .5 healthy fats 


“Fried” pickles 

That’s right!

What you need…

  • 1 whole pickle 
  • 1/2 bag of BBQ crunchers (or whatever flavor you want but what’s better with pickles than BBQ!”
  • Egg whites 
  • 2 light laughing cow cheese
  • A splash of almond milk
  • A splash of Hot sauce

How you make it… 

  1. Crush up only half or less of your bag of BBQ crunchers.
  2. slice the pickles pretty thin but not like your making zucchini chips. 
  3. Pat dry the slices of pickles. 
  4. Dip them in the egg whites than coat them in the crushed up BBQ crunchers. 
  5. Bake on 375° for 15min. Flip over and broil just for a few min. Let them trun crispy and brown. 
  6. Melt the laughing cow cheese with the almond milk about 1 min in the microwave. 
  7. Add in the hot sauce to taste and mix well. 

* 1 snack, 1 meal replacement, 1 condiment