25 Lean And Green Optavia Meals That Are Healthy & Tasty

Health-conscious eating has become a significant movement in the nutrition community, and with good reason. Food is responsible for keeping our bodies up and running, and lean and green meals Optavia is one of the best choices for that.

The more you know how to make it in your own kitchen, the less you’ll feel tempted to order or eat out. 

Despite what most people think, eating healthy doesn’t have to be a dull experience. You can still enjoy a flavorful meal, and that’s why the Optavia diet is a great place to get the most out of lean and green eating. 

The diet focuses on getting the best out of your food with nutrient-dense meals bursting with flavor, texture, and variety. These aren’t your garden variety salads with bland protein on the side. Just take a look! 

Quick Table: Tasty Lean Green Recipes

Recipes	Calories Per Serving	Preparation Time
Chicken Parmesan	237	45 Minutes
Broccoli Cheddar Bites	185	55 Minutes
Portobello Mushroom Pizza	134	15 Minutes
Taco Stuffed Portobellos	84	35 Minutes
Mini Mac Bowl	69	45 Minutes
Shrimp Campechana Salad	165	20 Minutes
Lobster Lettuce Wraps	371	20 Minutes
Tropical Chicken Medley	168	50 Minutes
Zucchini Pizza Casserole	230	55 Minutes
Turkey Meatloaf & Fennel	221	45 Minutes
Spaghetti Squash Bolognese	424	1 Hour
Mediterranean Chicken & Vegetables	220	30 Minutes
Mini Pepper Nachos	187	40 Minutes
Spaghetti Squash Hash Browns	159	15 Minutes
Maple Turkey Sausage Patties	110	45 Minutes
Bruschetta Chicken	550	36 Minutes
Shrimp Fried Cauli Rice	295	25 Minutes
Peri Peri Pork	271	45 Minutes
Cauliflower Rice	55	25 Minutes
Zucchini Shrimp Scampi	214	25 Minutes
Chicken Crust Veggie Pizza	320	30 Minutes
Tofu Power Bowl	440	30 Minutes
Instant Pot Moroccan Chicken	418	1Hour 40 Minutes
Peanut Butter Energy Bites	87	15 Minutes
Arroz Con Pollo	470	55 Minutes

1. Chicken Parmesan

If you remember the gooey chicken parmesan from childhood, you’ll love this healthier alternative that’s fit for kids and adults alike. 

This reduced fat option still brings on the flavor. The Italian seasoning and warm red sauce will enrich your lean chicken with flavor while retaining its moisture. 

To keep the chicken juicy, try roasting it at 450 degrees Fahrenheit while covered. Add a drizzling of parsley or your favorite green garnish, and you’ve got a meal for any day of the week. 

Calories Per Serving: 237

Preparation Time: 45 Minutes

2. Broccoli Cheddar Bites

There will be no complaints at the table when you serve these beautiful broccoli bites for breakfast. There’s nothing better than melted sharp cheddar cheese, broccoli florets and fluffy eggs all rolled into one. 

They’re a great way to start your day full of protein, healthy fats, and flavor. 

You can whip them up in under 30 minutes and store them in the fridge for an early morning snack. 

I recommend some oregano, sea salt, and black pepper to keep things simple yet spicy. 

Calories Per Serving: 185

Preparation Time: 55 Mintues

3. Portobello Mushroom Pizza 

If you’re craving pizza but can’t be bothered with making your own crust, I’ve got you covered. Skip the dough kneading and head straight for the flavor with these mini portobello bites that will fill you up in minutes. 

These are perfect for meal planning and can store in the fridge for up to 3 days.

They’re also great for re-heating, so skip the microwave and pop these in your oven or toaster oven for  5 minutes, and they’ll be as good as the day you first made them. 

Calories Per Serving: 134

Preparation Time: 15 Mintues

4. Taco Stuffed Portobellos

Portobellos have long been a favorite for gluten-free foodies, so hop on the health train and tantalize your taste buds with these taco treats. 

To avoid a tango with the flour tortilla, use mushrooms to hold the gooey, spicy filling you’d usually enjoy in a hardshell meal. 

You can use ground beef like the recipe calls for or a different meat option like chicken, pork, or turkey. Either way, you’ll have something delicious and easy to assemble. 

Calories Per Serving: 84

Preparation Time: 35 Minutes

5. Mini Mac Bowl

Everybody loves a Big Mac. It’s the ultimate comfort food, but if you’re watching your carb intake, you might think you have to give it up. 

You can still enjoy the savory sweetness of a mickey dees’ meal without all the pitfalls. It’s super easy to make, as you only cook the ground beef and melt the cheese. 

Add some sweet and tart pickles on the side for that extra punch of flavor, and your salad is ready to be devoured. It tastes exactly like a big mac! 

Calories Per Serving: 69

Preparation Time: 45 Minutes

6. Shrimp Campechana Salad

Need an easy appetizer dish to keep you full as you prepare dinner? I’ve got the perfect one. Light and easy on the gut, this shrimp campechana is a great way to get in your veggies without compromising taste.

It’s basically a cilantro salad with hearty shrimp added to the mix. 

Remember, shrimp only takes a few minutes to cook, so don’t overdo it. To keep the balance between tender and rubbery, watch the shrimp until it’s nearly curled in, but not entirely. 

Calories Per Serving:165

Preparation Time: 20 Minutes

7. Lobster Lettuce Wraps

If you’ve ever had a New England-style lobster roll, you know how decadent these treats can be. Well, you can achieve the same savory snack in your kitchen and save on some carbs while at it. 

This recipe features soft, fluffy lobster cooked to perfection and wrapped in light, crisp lettuce. 

Now that’s how you healthily indulge. But, first, don’t be scared of cooking lobster. A general rule of thumb is that achieving that pink shell color takes 8-10 minutes.

Calories Per Serving: 371

Preparation Time: 20 Minutes

8. Tropical Chicken Medley

https://www.pinterest.com/pin/450360031496514641/

This stir fry recipe mixes Mediterranean and Asian flavors that capture a hint of umami with the lightness we all need in a midweek meal. 

Toss in some vibrant vegetables like broccoli, onions, and bell peppers, and add some roasted pine nuts for extra crunch and healthy fat. 

If you want to take the flavor profiles to the next level, marinate your chicken breasts for up to two hours or overnight. It will take more time, but your taste buds will be happier. 

Calories Per Serving: 168

Preparation Time: 50 Minutes 

9. Zucchini Pizza Casserole

This warm pizza casserole will hit the spot when you need a cozy night indoors. Loaded with healthy carbs like zucchini and smothered in low-fat cheese, it’s a great way to get the kids to eat their vegetables. 

With the texture of lasagna minus the pasta, your zucchini will bake perfectly in the oven alongside a sweet Italian sauce and seasonings.  

Try lean ground turkey meat to boost your protein intake and incorporate it into the marinara. This casserole is so good that you can eat it cold, which is perfect for a bit of midnight snacking.

Calories Per Serving: 230

Preparation Time: 55 Minutes

10. Turkey Meatloaf & Fennel

Meatloaf is often synonymous with high-fat, high-sodium food that doesn’t align with most diet plans. This one is slightly different, as you cut out the fatty beef mince for lean turkey mince. 

On top of that, you get hearty roasted pine nuts and some soft napa cabbage baked into your loaf. 

Roast this in the oven until it’s dark brown and crunchy at the top, and serve with some asparagus and, of course, your lovely fennel wedges. So simple, straightforward, forward, and oh-so-filling, you should add this to your recipe roster.  

Calories Per Serving: 221

Preparation Time: 45 Minutes 

11. Spaghetti Squash Bolognese

Spaghetti squash is a popular and versatile way to enjoy the sensation of pasta without gluten or calories.

This heavy meal is excellent for a late lunch or early dinner, and you can add some classic Italian bolognese to top things off.

 A mix of cubed carrots, lean mince meat, celery, and flavorful onions will cook up in minutes, making this a great “go-to” meal option.  

Don’t throw out the squash casing. Instead, use it as a fancy serving plate and get the added nutrients of the leftover recipe. 

Calories Per Serving: 424

Preparation Time: 1 Hour

12. Mediterranean Chicken & Vegetables

We all love a sheet pan recipe. They’re simple to make and even simpler to clean up! So if you’re stumped on Italian night, try this chicken and vegetable medley that’s easy to toss together. 

All you need is some chicken breast and a rainbow of bell peppers, broccoli, cauliflower, onions, and zucchini to start this sheet party. 

You can marinate the chicken or toss it in some seasoning if you’re in a hurry. Since this meal takes 30 minutes or less, you’ll never be pressed for time. 

Calories Per Serving: 220

Preparation Time: 30 Minutes

13. Mini Pepper Nachos

Nacho time is game time, so if you’ve got a party, why not serve this healthy alternative? These adorable mini pepper nachos are a great finger food option and are super easy to make. 

Simply slice up some bell peppers and load them up with your favorite nacho toppings. 

Cheese, turkey meat, and some spicy jalapenos ought to do the trick, but feel free to add as little or as much as you want. Then, finish these guys up in the oven and serve while hot for game night delight. 

Calories Per Serving: 187

Preparation Time: 40 Minutes

14. Spaghetti Squash Hash Browns 

Rise and shine with these energy-loaded hash browns! They’re a lightweight alternative to the heavy potato-based hash, so they’re perfect for anyone who doesn’t want to be too weighed down by their morning meal. 

It’s also an excellent option for anyone with spaghetti squash leftovers who doesn’t know what to do with them. 

Ensure you drain out the excess water as squash tends to be a juicy vegetable, and you wouldn’t want a soggy hash brown. Wait until the edges crisp up in the pan for maximum crunch, and serve while hot.  

Calories Per Serving: 159

Preparation Time: 15 Minutes 

15. Maple Turkey Sausage Patties 

These sausage patties are the perfect blend of sweet and savory, and they’ll fuel your day with a healthy release of protein.

The maple syrup will caramelize while frying, creating a crunchy, golden brown covering that crackles as you eat it. 

Simple spices kike black pepper and salt will allow the meat and syrup to take center stage. 

If you want to enjoy these every morning, simply make a large batch of turkey mix, shape, and freeze them. Then, you can pull them out and let them thaw for a few minutes before frying. 

Calories Per Serving: 110

Preparation Time: 45 Minutes

16. Bruschetta Chicken

Most people know bruschetta as the classic tomato, basil and garlic garnish topped with a dash of balsamic vinegar on top of toasted bread. 

But did you know that you can double your protein, lower your carb intake, and still indulge in the exquisite flavors of a bruschetta? I know. I was shocked too. 

Replace the toast with roasted or pan-fried chicken and add a slice of reduced-fat mozzarella, and you’ve got a winning chicken dinner.

You can accompany your chicken bruschetta with cauliflower steak or zucchini pasta. 

Calories Per Serving: 550

Preparation Time: 36 Minutes

17. Shrimp Fried Cauli Rice 

Now here’s a one-pot meal that packs a nutritious punch. Chock full of veggies, protein, healthy fats, and light carbs will quickly become your favorite seafood option. It’s light enough for lunch and heavy enough for an early dinner. 

The fluffy cauliflower texture balances beautifully with the shrimp, egg, and onions. To get the best out of your fried cauliflower rice, cook it in a light oil like avocado. 

That way, the granules will move around quickly and create a fluffy effect. Experiment with different dry spices to achieve a flavor profile that matches your tastes.

Calories Per Serving: 295

Preparation Time: 25 Minutes

18. Peri Peri Pork 

We’ve all heard of spicy peri-peri chicken, but have you ever tried the famous mix with pork? You can instantly spice up this lean meat with traditional Portuguese and Mozambique flavors and simultaneously play with your spice tolerance. 

Be sure to go for a lean pork cut, like tenderloin, to keep the fat down. Canola oil is perfect for frying pork tenderloin.

It deposits some of its natural nutty flavors into the cut of meat, adding to its already layered profile. Serve this alongside some roasted cauliflower steak and fresh vegetables. 

Calories Per Serving: 271

Preparation Time: 45 Minutes

19. Cauliflower Rice 

Cauliflower is easily one of the most versatile vegetables out there. It can be transformed into buffalo wings, steak, and now rice.

The great thing about this recipe is that you can make a bulk amount of cauliflower rice and freeze it for easy and healthy future options.  

Cauliflower rice is pretty easy to make. Simply wash and dry your bouquet and use a food processor to get tiny couscous-like pieces. 

Alternatively, you could use a large grater. Spice things up with some lemon zest, fresh herbs, and  a little turmeric for color

Calories Per Serving: 55

Preparation Time: 25 Minutes

20. Zucchini Shrimp Scampi

Yet another addition to the 25-minute meal club, this healthy shrimp scampi is an excellent mid-afternoon meal that’s easy to assemble. 

Of course, fresh shrimp works best, but frozen will work just fine if that’s difficult for you. Shrimp and zucchini cook fast, so keep an eye on your skillet and turn it often. 

To stick to lean and green guidelines, swap out the butter for avocado or canola oil, and skip the white wine deglaze. Trust me, it still tastes just as good. 

Calories Per Serving: 214

Preparation Time: 25 Minutes

21. Chicken Crust Veggie Pizza

What’s better than piping hot pizza crust? A chicken crust, of course! This recipe uses chicken, parmesan cheese, seasoning, and a little egg to form your crispy crust. 

The green onion topping delivers a mild flavor, which allows the tomatoes and white onions to take center stage. 

Sprinkle some mozzarella cheese on top for that classic Margherita pizza taste, and pack on the black olives for extra tang and zest. 

Calories Per Serving: 320

Preparation Time: 30 Minutes

22. Tofu Power Bowl 

Sometimes you need a mighty pick-me-up meal to get you through the day. That’s where this tofu bowl comes in. Packed with protein, energy-giving carbs, and kale, you’ve got the perfect lunch in one bowl. 

The tofu is already quite flavorful, so all you need is a little soy sauce and vinegar, and you’re good to go.

If you want the best results, go for extra firm tofu that can be easily cubed. Pair that with pan-fried eggplant, toss in some cauliflower rice, and drizzle some sesame oil for extra smoothness. 

Calories Per Serving: 440 

Preparation Time: 30 Minutes

23. Instant Pot Moroccan Chicken

Attach the words “instant pot” to any meal, and you’re speaking my language. It’s music to my ears. This simple recipe is one of those you can “set and forget” until dinner time rolls around. 

This Moroccan chicken and cauliflower stew is a nod to North African cuisine and a great way to introduce new flavor elements to your palette. 

The cauliflower is already infused in the strew; you technically don’t have to air this with a side dish. Instead, the cauliflower acts as your starch, making this a one-pot meal. 

Calories Per Serving: 418

Preparation Time: 1Hour 40 Minutes

24. Peanut Butter Energy Bites 

https://www.pinterest.com/pin/204491639317892573/

Is your sweet tooth getting the best of you? Well, you can snack responsibly and still feel a little indulgent with these 4 ingredient peanut butter energy bites that taste like a candy bar! 

Soft and smooth in texture, these no-bake balls are to die for. In as little as 15 minutes, you’ll have your own homemade sugary confection without all the added sugar. 

Just use some pure unsweetened maple syrup and raw coconut flour, and you’ve got yourself an irresistible pick-me-up for those low-energy days. 

Calories Per Serving: 87

Preparation Time: 15 Minutes

25. Arroz Con Pollo

Finally, you can touch down in Cuba with this tasty chicken recipe. Though this chicken recipe can be found all over the Latin world, it’s safe to say that the Cuban version is quite unique. 

Swap out the traditional white rice for cauliflower; you’ve got a lean and green health machine!

This meal resembles the classic Spanish paella, minus the shellfish, featuring healthy vegetables like green beans, peas, and carrots. 

Be sure to drizzle some lime juice on top and serve with fresh cilantro on top. 

Calories Per Serving: 470

Preparation Time: 55 Minutes

Frequently Asked Questions

What Is The Optavia Diet? 

Optavia is a diet plan that offers a low-calorie, reduced-carb way of eating for those seeking weight loss or weight management. You can get pre-made optavia meals or go for the “lean & green” recipes for a manageable plan from home. 

Optavia meals focus on greens, vegetables, seafood, chicken, low-sugar desserts, and lean red meat. The diet has three different strategies you can choose from based on your caloric and nutritional needs, making it one of the more flexible weight loss plans.  

What Is A Typical Lean & Green Meal? 

Most Optavia-approved lean & green meals include 5-7 ounces of lean protein like chicken or shrimp. 

They also feature three servings of an assortment of leafy greens like spinach, lettuce, and kale with an emphasis on non-starchy vegetables like artichoke, asparagus, bell peppers, broccoli, carrots, and celery. 

Finally, you should include 2 servings of healthy fats such as avocado, coconut, nuts, seeds, and olive oil. 

What Can You Not Eat With Optavia? 

Like other weight loss plans, Optavia warns against consuming fried and heavily oiled foods, refined grains such as white bread, donuts, pastries, white rice, flour tortillas, and so on. 

In addition, if you’re a dairy fan, you’ll miss out on whole-fat yogurt, milk, butter, and cheese. You should also avoid sugary drinks like juices, sodas, alcohol, sports drinks, sweet teas, and energy drinks.