Zucchini tortillas 

The best thing I did so far lol 

What you need

1 cup grated zucchini 

1oz egg whites

1 oz shredded cheese

A pinch of cumin 

How to make it 

  1. After you grate your zucchini wrap it in a thin towel and twist the life out of it 🙂 drain all that liquid 
  2. Place the zucchini back into a bowl it should be a cup worth. I used a big one 
  3. Add in everything and mix well 
  4. Heat your pan and spray with Pam 
  5. Take a 1/4 measuring cup and scoop a portion 
  6. Place that portion in the pan but be careful! 
  7. Now carefully with your fingers or the back of a fork flatten it into a tortilla shape 
  8. Cook a little then gently lift all sides before gently flipping. 
  9. Cook a few minutes 
  10. It should be golden brown on both sides 


This will make 4 and equal 2 greens and 2oz of lean  **** you’ll need 1 more green (1/2 cup) and whatever lean you choose make sure you take 2oz away from it 🙂 

Asparagus lasagna 

What you need…

  • 4.4oz Asparagus (fresh)
  • 1/2 cup Spaghetti sauce
  • 1oz Ground turkey (or add 1oz extra cheese for a vegetarian option) 
  • 3oz skim ricotta cheese
  • 2tbsp Parmesan cheese
  • 2oz shredded mozzarella cheese
  • Parsley 

How to make it 

  1. I mircowaved my asparagus for 3min. I wanted them still crunchy
  2. Mix your ricotta with your Parmesan and parsley 
  3. Place a layer of asparagus (2.2 oz)
  4. Now place a layer of ricotta mixer (1/2)
  5. Now 1/2 of your spaghetti sauce and your 1oz of cooked ground turkey 
  6. Now repeat all the layers (but turkey) then top with your mozzarella 
  7. Broil until cheese is bubbly yummy 

This is a complete lean and green plus 1 condiment 

Egg roll bowl deluxe 

Because I can’t just do anything regular it has to be deluxe 
What you need….

  • 4oz Ground turkey
  • 4oz Turkey sausage
  • 2oz Egg beaters 
  • 1 chopped Green onion
  • 1 cup Chop suey vegetables (add a few chopped mushrooms to this)
  • 2tbsp Soy sauce
  • Garlic (I didn’t measure just a few shakes)
  • Ginger (also didn’t measure just a few shakes) 
  • 1 1/2 cup cabbage 

How to make it…

  1. Brown the meat 
  2. Add in the chop suey veggies, seasoning, sauces stir and cook for about 6 min
  3. Once everything is about the same temp and veggies are tender add in your onion and make a small clear space and cook your egg beaters in that spot. 
  4. Once the eggs are cook just scramble it all together and add in your cabbage 
  5. Cook just a few min. You want the cabbage cooked between half way and tender. You want some crunch to it. 
  6. Divide it up evenly between 2 bowls. I measured mine on the scale when I did this. 
  7. Top with your choice of topping. I did some sriracha 

This creates 2 complete lean and green, 1 condiment (2 if you add the topping) 


Parm crusted chicken 

Yummmmmo 

What you need 

  • Parmesan cheese (obviously lol)
  • 1-2 Chicken breast….. again obviously lol
  • Italian seasoning 
  • 1 cup Zucchini noodles 
  • 1/2 cup spaghetti sauce (which you can also find in my blog somewhere)

How to cook it 

  1. Dice your chicken up into bite size pieces and toss a little extra virgin olive oil on it 
  2. Then place in a bag that is already filled with 1 cup Parmesan cheese and 1 tbsp Italian seasoning 
  3. Shake it…shake it…shake it like a Polaroid picture…
  4. I mean just shake the bag 🙂 
  5. Place each chicken piece on a sprayed baking dish 
  6. Bake for 35ish min on 350°
  7. They should be nice and golden and cooked completely through 
  8. I then placed 6oz on top of my zucchini noodles with spaghetti sauce 

This is a complete lean and green, 2 condiments, 1 healthy fat 

*what’s pictured below is the chicken cooked on the stove top…. I recommend the oven over stove top. However my oven is broken so I do what I can 🙂 


Fish taco

lol Seriously this demolished my taco craving!!!! Wow and those cheese shells are to die for! 

What you need 

  • Cheese slices (not thin)  I bought chipotle cheddar 
  • 7oz cod (should be 5oz after cooking)
  • 1 cup Shredded cabbage 
  • 1/2 cup diced tomatoes or 1 can Petite diced
  • 1 slice of a red onion when chopped it should come to 1TBSP or less is ok 
  • 1 tbsp of  approved dressing (I used the poblano and avocado dressing)
  • 1 jalapeño (optional)
  • Cumin
  • Garlic powder or minced garlic
  • 1oz avocado 
  • 1 lime

How to make it 

  1. Let’s mix up the toppings so they can chill in the icebox while you cook
  2. Mix your tomatoes, 1/2 your chopped onion, jalapeño(however much you like) and 1 small wedge of lime juice…. a pinch of cumin and garlic powder or 1/2 tsp minced garlic. Cover and chill
  3. Mix your caggabe and salad dressing together. Cover and chill 
  4. Now let’s move on to the fish! Place your fish on a heated stove top that has been sprayed with Pam 
  5. Place the other half of your chopped onion, some more garlic, a dash of cumin, and 1 more wedge of lime juice and lime zest from that same wedge. Cook until it’s nice and flakey 🙂 
  6. Once that is done set aside or you can do this while you cook your fish 
  7. On parchment paper or sprayed foil place 4 of your cheese and bake at 400° for about 10 min. Check at 6,8,10min. You don’t want them to get crispy while in the oven or you will have to start over. 
  8. Once they are good and melted. They should be golden, bubbley and thin looking. 
  9. Let them cool just a bit so that you can easily peel them away with a spatula. 
  10. Set them on a roller pin or the side of a thick baking dish to get that taco shape 
  11. Once those are cooled off they should be hard but not easily broken 
  12. Fill your tacos with fish, 1/2 your cabbage mixer, 1/4 of the tomatoes mixer and then 1 slice of avocado 
  13. Now mix the other half of your cabbage with 1/4 of the tomato mixture and bam you got a little cabbage salad to go with the tacos! 

My shells where crispy but not crunchy and dry. They weren’t chewy either absolutely perfect! 

This is 1 complete lean and green, 2 healthy fats, 2ish condiments (I counted the onion and the lime as condiments…. I know you shroud count slices but I don’t 😬 don’t tell) 


Sushi 

I made 2 different ones but the smoked salmon is my favorite 

What you need…

  • 1.25 cups of cauliflower 
  • 1/2 a small cucumber sliced and peeled
  • 3 oz smoked salmon
  • 4 oz light tuna 
  • 1/2 tsp sriracha 
  • 1 tbsp soy sauce
  • 1/4 tsp wasabi 
  • Rice vinegar 
  • .5 oz Avocado 
  • 1tsbp cream cheese 
  • Party sushi wraps (they are small)

How to make it…

  1. Cook your diced cauliflower in the microwave about 3min
  2. Mix tuna and sriracha and your wasabi together 
  3. Slice your cucumber you only need 4 slices 
  4. Mix your cauliflower and a small splash of rice vinegar 
  5. Divide your cauliflower into 4 sections 
  6. Place one section of cauliflower on the sushi wrap
  7. Then place a portion of your meat 
  8. Then place a slice of cucumber that is cut in two
  9. Then place a HF
  10. Then roll tight and set aside 
  11. Repeat until everything is used

This is a complete lean and green .5 healthy fat 3 condiments  the picture below only shows two because I only ate 2. I had half my lean and green at dinner. So it can easily be divided up. 


This was super hard for me to cut haha so I ate it like a burrito lol 

Classic chili

No pictures again…. I’m slacking 

What you need

  • 1lb turkey or lean beef 
  • 1 package of low sodium chili mix
  • 1 can diced tomatoes (fire roasted is my favorite)
  • 1 cup beef broth
  • 1 diced bell pepper 

How to make it…

  1. Brown your meat with the diced bell pepper 
  2. then add everything in
  3. Bring to a boil then turn on low and shimmer 15min 

* turkey-  this should be 3 servings of lean 1/3 of your total green and you can add 1 Healthy fat.

*lean beef- you should be able to get 3 servings of this and 1/3 of your total greens and no healthy fats. 

  I recommend a side salad to go with it or l for the rest of your greens 

For the rest do your greens… 

You’ll need 1 cup lettuce and 1/2 cup mixed diced cucumber celery and tomatoes with a little dressing (dressing is a healthy fat) 

OR

Butternut fries you’ll need 1cup