- Fresh non-starchy vegetables- Non-starchy vegetables are packed with vitamins, minerals, and fiber; plus, they are naturally low in calories. Shop at your local farmers’ market to see what’s in season.
- Fresh or frozen boneless skinless chicken breast- Chicken is so versatile, and it’s a lean protein that everyone in the family can enjoy. You can buy it raw or pre-cooked, whatever works best for your schedule! Think curries, stir fries, fajitas (try our Chicken Fajita Lettuce Wraps), casseroles, soups, or salads.
- Canned tuna, salmon, and/or chicken- It can’t get much easier than this! Look for reduced sodium options packed in water. Try these in casseroles, soups, or on top of salads. Try our popular Curried Chicken Salad Wraps for your next lean and green meal.
- Plain, frozen veggies- These are great for busy days. Just pop them in the microwave with 4 oz. reduced-fat shredded cheese (like mozzarella or cheddar) and you’ve got a complete lean and green meal. Stick with options that are free of added sauces/toppings.
- Pre-washed and cut leafy greens- Leafy greens go great in omelets, casseroles, soups, and salads. They also make great “buns,” “tortillas,” and “wraps.” For a great lettuce wrap recipe, check out our Blackened Shrimp Lettuce Wraps!
- Herbs & spices- Herbs and spices add flavor to meals without the extra fat and sugar; they’re also a potent source of nutrients, including antioxidants. Just be mindful of the sodium content in certain spice blends; look for low-sodium options instead.
- Frozen, pre-cooked Mahi Mahi, tuna, or salmon burgers- All these needs are a few minutes in the microwave. Serve them on a lettuce, mushroom, or tomato “bun” with a little mustard (1 Tbsp yellow mustard = 1 condiment), reduced-fat mayo (1 Tbsp = 1 healthy fat), or sliced avocado (1 ½ oz = 1 healthy fat).
- Lean ground meat, such as turkey, chicken, or beef- Another extremely versatile option that the whole family can enjoy. Try this Mason Jar Taco Salad recipe for a quick and easy lean and green meal.
- Olive oil & cooking spray- Healthy fats are an important part of the lean and green meal; don’t skip them! Oil is an easy way to get your healthy fats (1 teaspoon any type = 1 healthy fat). If you choose a “lean” protein, one that does not require any healthy fats (like a lean cut of beef or pork), use cooking spray instead of oil (10, ¼ second sprays = 1 condiment).
- Eggs- Eggs are a low-cost source of protein. Try them hardboiled, scrambled, or in omelet form. They also are helpful to have on hand when cooking certain dishes, such as these delicious Cauliflower Cheesy Biscuits!
