Stalking various TSFL health coach Facebook pages today. Saw this, and thought I would pass along as family friendly L&Gs. Note: Includes taco salad, which has been my fav since day 1!!
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Lean and Green Meal plan
Take 7 meals, repeat them every week for 4 weeks (anything that you didn’t like you can swap out for a different recipe)
Servings will need to be adjusted based on number of people.
Week One
Monday- Italian Spaghetti squash Lasagna (this freezes well for future meals, you can also make this a day or two ahead of time to have a fast dinner ready)
For the kids: French bread (for really picky kids swap spaghetti squash for whole grain lasagna in part of the pan and add a vegetable side like green beans)
Tuesday - Taco Tuesday Taco bar
For the Kids: sliced oranges (kids can have taco shells for lean and green have a taco salad)
Wednesday: Meatless Wednesday Omelets
For the Kids- Whole grain toast, sliced strawberries
Thursday: Oriental Stir Fry
For the kids- Watermelon
Friday: Fish Friday, Best Baked Salmon and Vegetables (green beans, asparagus or broccoli)
Saturday: Rotisserie Chicken, Salad or veggies
For the kids: rolls
Sunday: BBQ- Hamburgers (lettuce, tomatoes, pickles, onion) turnip or jicama fries
For the kids: whole grain buns, baked beans
Recipes:
Spaghetti Squash Lasagna Casserole
Ingredients:
4 lb spaghetti squash - you will only need 4 cups (8 Greens)
8 oz part skim ricotta (1 Lean)
8 oz reduced fat mozzarella cheese, divided (2 Leans)
2 tbsp egg beaters
2 tbsp grated parmesan cheese (2 Condiments)
2 cups Italian diced tomatoes with less than 5 g of carbs per 1/2 cup, divided (4 Greens)
1/4 tsp garlic powder (1/2 Condiment)
1/8 tsp salt (1/2 Condiment)
1/8 tsp pepper (1/4 Condiment)
2 tsp olive oil (1 Healthy Fat)
6 oz Jennie O Italian seasoned ground turkey, cooked or make your own seasoned meat (1 Lean)
Directions:
Preheat oven to 400 degrees. Prick squash with fork or metal skewer and roast in oven for an hour or until it seems soft when you press on it. Take it out and leave on the counter until cool.
When squash is cool, cut in half and scoop out the seeds and discard. Use a fork or spoon to scoop out the rest of the squash and set aside in a bowl. Measure out 4 cups of spaghetti squash and store the rest in the fridge. Add oil to a skillet over medium heat. Saute the 4 cups of squash for a few minutes until it begins to brown. Add garlic powder, salt and pepper, if desired.
Mix ricotta cheese, parmesan, egg beaters and 4 oz or 1 cup of mozzarella cheese together.
Preheat oven to 375 degrees. Pour 1 cup of the diced tomatoes on the bottom of a 9 inch or 8 inch square casserole dish and spread evenly. Add squash. Top the squash with the ricotta cheese mixture. Then top the ricotta cheese mixture with the cooked ground turkey. Spread 1 cup of diced tomatoes over the meat. Bake for 35 minutes. Spread the rest of the mozzarella cheese over the top (1 cup) and bake an additional 25 minutes until cheese is melted and lightly brown. Let rest for 10 minutes or so to serve.
4 servings with 3 Greens, 1 Lean, 1/2 Healthy Fat, and Less than 1 Condiment per serving
Taco Salad
Ingredients:
5 oz of 96% lean ground beef - should yield 3.75 oz (3/4 Lean)
1 1/2 tsp low sodium taco seasoning mix (3 Condiments)
2 tbsp water
2 cups lettuce, chopped (2 Green)
1/2 cup tomatoes, chopped (1 Green)
1 oz or 1/4 cup 2% reduced fat Mexican Cheese (1/4 Lean)
2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)
Directions:
Brown ground beef in a skillet. Drain the fat and return to the pan. Stir in the water and taco seasoning mix. Simmer for about 5 minutes. Serve meat over lettuce and tomatoes. Sprinkle with cheese and add the salad dressing. Enjoy!
1 Complete Lean and Green Meal with 3 Condiments and 1 Healthy Fat
Omelets
2 eggs, 1 oz mozzerella cheese
1 cup spinach sauted, 1cup veggies sauted (mushrooms, peppers) 1 tbsp salsa
1 serving. Complete lean and green (1 lean 3 green, 1 condiment)
Simple chicken with Broccoli Stir Fry
Slightly adapted from Dottie at
www.lowcarbfriends.com
Ingredients:
1 lb raw chicken, cut into strips - should yield 12z cooked (2 Lean)
1 tbsp + 2 tsp low sodium soy sauce (5 Condiments)
1 Splenda Packet (1 Condiment)
1/2 cup water
1 1/2 cup broccoli florettes - should yield 1 cup (2 Greens)
1 tsp sesame or olive oil (1 Healthy Fat)
2 cups cooked, grated cauliflower (4 Greens)
Directions:
Toss chicken with soy sauce and let sit 15 minutes.
Heat oil over medium/high heat and stir fry beef for about 5 minutes or until browned. Remove from pan. Add broccoli, water and Splenda. Cover and cook 5 minutes or until broccoli is just starting to turn tender, stirring occasionally.
Add chicken back in and warm thoroughly. Serve over grated, cooked cauliflower.
Servings 2 Complete Lean and Green Meals with 3 Condiments and 1/2 Healthy Fat per serving
Adaptions:
If you choose beef to make this dish, no healthy fat is required. The only problem is oil is usually required for a stir fry. You could try cooking the beef in a non stick skillet without any oil since the meat creates it's own liquid when it cooks but I have never tried that yet. I added the oil since it was only 1/2 a healthy fat.
For chicken, you will need an extra 1/2 healthy fat so add 2 tsp of oil rather than 1. Use 1 pound of raw chicken which should yield 12 oz cooked.
For shrimp, you will need 3 extra healthy fats so add 2 tsp of oil rather than 1 tsp. You will still need to add 1 more healthy fat later during each of the two days you have this lean and green. Use 16 oz raw shrimp or 14 oz cooked shrimp.
Worlds best Salmon
6 oz salmon (5 oz cooked) I buy a half salmon fillet at costco to feed our whole family. If you are making it for 1 or 2 you may wanto to buy the frozen portion controlled fillets (the cheaper on with the skin on the bottom works just as well as the skinnless)
Lemon pepper (or favorite fish seasoning)
Olive oil
Preheat oven to 350 degrees. On a foil lined baking sheet, place salmon skin side down if it has skin. Drizzle a little olive oil over the top (I have a oil spray bottle that I spritz it with)
Season liberally with seasoning, place in oven at 350 for 12 minutes, then turn turn the oven to broil for about 8 more minute until edges are a little crispy and browned. Serve with 1 ½ cups of your favorite low carb veggies.
Rotisserie chicken
(pick one up at the store) serve with salad or favorite veggies
Or here is a crockpot recipe
Rotisserie Style Chicken in the Slow Cooker
Slightly adapted from
www.allrecipes.com
Ingredients:
4 lb whole chicken (4 Leans)
1 tsp salt (4 Condiments)
1 tsp paprika (2 Condiments)
1/2 tsp onion powder (1 Condiment)
1/2 tsp dried thyme leaves (1/2 Condiment)
1/4 tsp cayenne pepper (1/2 Condiment)
1/4 tsp black pepper (1/2 Condiment)
1/2 tsp garlic powder (1 Condiment)
Directions:
Wad three to four pieces of aluminum foil into 3 to 4 inch balls, and place them in the bottom of the slow cooker. Rinse the chicken, inside and out, under cold running water. Pat dry with paper towels. Mix the spices together and season the chicken. Rub the seasoning under the skin of the breasts and place in the slow cooker on top of the crumpled aluminum foil. Set the slow cooker on Low for about 8 to 10 hours, or until the chicken is no longer pink and the juices run clear.The original directions state to cook the chicken on High for one hour and then low fr 8 to 10 hours but I just cooked it on Low for 9 hours. Remove skin and bones before eating. You can have 5 oz of dark meat (legs, thighs or wings) or 6 oz of white meat (breasts).
*You can also bake this chicken in a preheated 250 degree oven uncovered. If you had two 4 lb chickens, you would bake it for 5 hours. With only one 4 lb chicken, you would bake it for about 3 1/2 to 4 hours or when the internal temperature reaches 180 degrees.
4 Servings with 1 Lean and 2.3 Condiments per serving
The Perfect Burger
Slightly adapted from
www.Food.com
Ingredients:
1 1/2 lbs 93% lean ground beef
1 egg
1 tsp prepared mustard (1/3 Condiment)
1 tsp worcestershire sauce (2 Condiments)
1/4 tsp garlic powder (1/2 Condiment)
1/4 tsp onion powder (1/2 Condiment)
1/2 tsp salt (2 Condiments)
1/2 tsp black pepper (1 Condiment)
Directions:
Lightly oil the grill and heat the grill to medium.
Whisk egg with next five ingredients in a medium bowl.
Crumble in beef and use your hands or a fork to gently mix together.
Handle the meat as little as possible.
The more you work it, the tougher it gets.
Gently shape (don't firmly press) mixture into burgers about 3/4 inch thick.
Using your thumb, make a shallow depression in the center of each burger
to prevent puffing up during cooking.
Place burgers on the grill and close the lid.
Grill until no longer pink inside, turning once, about 6 to 8 minutes per side.
An instant read thermometer should read 160 F.
Don't abuse your burger by pressing with a spatula,
pricking with a fork, or turning frequently as precious juices will be lost!
4 Servings with 1 Lean and 1.5 Condiments per serving
Turnip Fries
Ingredients:
1 1/2 cups turnips, sliced into steak fries (3 Greens)
1 tsp olive oil (1 healthy fat)
Sea salt, pepper, and garlic powder to taste
Directions:
Preheat oven to 425 degrees. Combine olive oil, turnips and seasonings in a medium bowl. Spread on cookie sheet. Bake for 30 minutes.
1 Complete Green, 1 Healthy Fat and Condiments will vary depending on what you choose
If you are wrapping your burger in lettuce with a tomato slice decrease the amount of turnips to 1 cup per serving.
Av8rwife! Yes, this is the place to post! I do recommend reading the previous two threads where there is much discussion of the Optavia products along with great tips for the early days of the program. 
Tashamom! You must be so excited!! I remember when I committed to doing the program and the LONG wait to get the food. Oddly enough, my subsequent orders came from Maryland and arrived within 2 days. Not sure why my first shipment came from TX and took 5 days. 
etc.
