10+ Optavia Lean and Green Recipes 5&1 Easy and Delicious Meal Ideas

Optavia Lean and Green Recipes 5&1 focus on meals that bring together lean protein, healthy fats, and a bunch of veggies. You get to enjoy balanced, flavorful dishes while keeping carbs in check.

The 5&1 plan makes it easier to stick to your health goals with simple, structured meals. There are plenty of options to keep things interesting without any complicated steps.

1) Grilled Lemon Herb Chicken with Steamed Broccoli

Grilled lemon herb chicken is so easy, and it bursts with fresh flavor. You just marinate chicken in lemon juice, olive oil, and herbs—keeps it juicy and bright.

While the chicken sizzles on the grill, steam the broccoli until it’s tender and still a vibrant green. That way, your meal stays light and healthy.

You can eat this as is for your Optavia plan, or toss in a side if you’re feeling wild. The flavors are mild but surprisingly satisfying.

Ingredients

• 2 chicken breasts
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 teaspoon dried herbs (like thyme or oregano)
• Salt and pepper to taste
• 2 cups broccoli florets

Cooking Instructions

1. Mix lemon juice, olive oil, herbs, salt, and pepper.
2. Marinate chicken for 15-30 minutes.
3. Preheat grill to medium-high (about 375°F/190°C).
4. Grill chicken 6-7 minutes per side until cooked through.
5. Steam broccoli 5-7 minutes until tender.
6. Serve chicken and broccoli together.

2) Garlic Butter Shrimp with Zucchini Noodles

Garlic Butter Shrimp with Zucchini Noodles is quick, tasty, and fits right into your 5&1 plan. Shrimp cooks fast in garlic and butter, giving you a rich flavor without piling on carbs.

Zucchini noodles keep things light and fresh. This meal comes together fast, so it’s perfect for nights when you just can’t be bothered fussing over dinner.

Serve it hot straight from the pan. It’s satisfying, warm, and doesn’t leave you feeling heavy.

Ingredients

• 9 oz raw shrimp
• 2 tsp olive oil, divided
• ½ tbsp light butter
• 1 tsp minced garlic
• 1 ¼ tsp fresh lemon juice
• ½ tsp fresh parsley, chopped
• 2 cups zucchini noodles

Cooking Instructions

1. Heat 1 tsp olive oil in a pan over medium heat (350°F/175°C).
2. Add garlic, cook about 1 minute.
3. Toss in shrimp, cook until pink, 3-4 minutes.
4. Stir in butter, lemon juice, parsley.
5. Remove shrimp, set aside.
6. Add remaining oil and zucchini noodles.
7. Sauté 2-3 minutes until tender.
8. Return shrimp, mix, and serve warm.

Want more details? Here’s a garlic shrimp with zucchini noodles recipe.

3) Turkey Meatballs with Roasted Asparagus

Turkey meatballs are lean, flavorful, and honestly pretty simple to whip up. Roasting asparagus gives you a crisp, fresh side that just works.

Bake the meatballs until juicy. While they’re in the oven, toss asparagus with olive oil and seasoning, then roast until tender-crisp.

You can pull this meal together in under 30 minutes. It’s a solid fit for busy days and your Lean and Green plan.

Ingredients

• 1 pound lean ground turkey
• 1/4 cup finely chopped onion
• 2 garlic cloves, minced
• 1 teaspoon Italian seasoning
• 1 bunch asparagus
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Mix turkey, onion, garlic, Italian seasoning, salt, and pepper. Shape into meatballs.
3. Bake meatballs on a sheet for 15–20 minutes.
4. Toss asparagus with olive oil, salt, and pepper.
5. Roast asparagus on a separate sheet for 12–15 minutes.
6. Serve together.

4) Seared Salmon and Sauteed Spinach

Seared salmon makes a fantastic Lean and Green meal. It’s quick, rich, and pairs beautifully with simple sautéed spinach.

Just cook the salmon skin-side down to keep it moist, then flip for a crispy finish. Saute the spinach in olive oil or butter—it wilts in minutes and tastes great.

Season everything with salt and pepper. You can make both at once if you’re in a rush.

Ingredients

• 4 salmon fillets (skin on)
• Salt and black pepper, to taste
• 2 tablespoons olive oil
• 2 tablespoons butter
• 4 cups fresh spinach

Cooking Instructions

1. Heat 1 tbsp olive oil in a pan over medium-high.
2. Season salmon, place skin-side down.
3. Cook 4-5 minutes, flip, then cook 3-4 more minutes.
4. Remove salmon, keep warm.
5. In the same pan, add butter and remaining oil.
6. Toss in spinach, sauté 2-3 minutes until wilted.
7. Serve salmon with spinach.

For more, check out this Lean and Green Entrée with Salmon.

5) Baked Cod with Cauliflower Rice

Baked cod with cauliflower rice is light, healthy, and totally fits the Optavia Lean and Green vibe. The cod flakes apart and stays mild, while the cauliflower rice adds a slightly nutty kick.

Season the fish with chili powder or whatever spice you’re into. Everything bakes on a sheet pan, so cleanup’s a breeze.

This one’s for those nights when you want a healthy dinner but don’t want to mess up your kitchen.

Ingredients

• 1 lb firm white fish like cod
• 2 tsp vegetable oil
• ½ tsp chili powder
• 2 cups cauliflower rice
• Cooking spray

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Spray baking sheet lightly.
3. Place cod on sheet, brush with oil, sprinkle chili powder.
4. Bake 12-15 minutes until it flakes.
5. While it bakes, sauté cauliflower rice 5-7 minutes.
6. Serve cod on top of the cauliflower rice.

6) Lean & Green Super Green Soup

Lean & Green Super Green Soup is easy, quick, and loaded with good stuff. It’s got lean protein and a ton of green veggies to keep you full.

You can put this together for lunch or dinner when you need something nourishing but not heavy. The balance of protein and veggies just works.

You’ll get about 30 grams of protein and a decent dose of vitamin C in every bowl. That’s a bonus for energy and immune support.

Ingredients

• Lean protein (chicken breast, turkey, or tofu)
• Broccoli florets
• Spinach leaves
• Zucchini, chopped
• Green beans
• Low sodium chicken or vegetable broth
• Garlic, minced
• Salt and pepper to taste
• Olive oil (optional)

Cooking Instructions

1. Heat olive oil in a big pot over medium (350°F / 175°C).
2. Add garlic, sauté 1-2 minutes.
3. Add protein, cook until browned.
4. Pour in broth, bring to a boil.
5. Add broccoli, spinach, zucchini, green beans.
6. Simmer 15-20 minutes until veggies are tender.
7. Season with salt and pepper.
8. Serve hot.

For more, check Lean and Green Super Green Soup.

7) Stir-Fried Tofu with Bell Peppers

Stir-fried tofu with bell peppers is colorful, quick, and perfect for the 5&1 plan. The peppers add crunch and sweetness, and the tofu gives you a solid dose of protein.

Cook the tofu until it’s golden, then toss in sliced peppers. Use a splash of oil and your favorite seasonings for extra flavor.

This comes together in about 30 minutes. Firm tofu works best since it holds up in the pan.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cubed
• 2 bell peppers, sliced (mix up the colors)
• 1 tbsp olive or avocado oil
• 1-2 tbsp low sodium soy sauce
• 1 tsp dried red pepper flakes (optional)
• 2 green onions, sliced

Cooking Instructions

1. Heat oil in a pan over medium (about 350°F / 175°C).
2. Add tofu cubes, cook 6-8 minutes until golden.
3. Toss in bell peppers and green onions, stir-fry 4-5 minutes.
4. Add soy sauce and red pepper flakes, stir and cook 2 more minutes.
5. Remove from heat and serve.

Need more ideas? Here’s a tofu bell pepper stir fry recipe.

8) Grilled Sirloin with Green Beans

Grilled sirloin makes a solid lean protein for your Lean and Green meal. It cooks up fast and goes really well with crisp green beans.

You just need salt, pepper, and maybe a little garlic powder for the steak. Grill it to your liking—usually 4-5 minutes per side for medium rare, but hey, you do you.

While the steak sizzles, toss the green beans in a hot pan or steam them. Add a splash of olive oil for a little extra flavor.

Ingredients:

• 5-7 ounces sirloin steak
• 1 cup green beans
• 1 teaspoon olive oil
• Salt and pepper
• Garlic powder (optional)

Cooking Instructions:

1. Fire up your grill to medium-high (about 400°F / 200°C).
2. Sprinkle the sirloin with salt, pepper, and garlic powder.
3. Grill for 4-5 minutes per side or until it’s just how you like it.
4. While the steak cooks, steam or sauté the green beans with olive oil until they’re tender.
5. Plate the steak with green beans on the side.

9) Chicken and Kale Salad with Avocado

Chicken and Kale Salad with Avocado is a fast, healthy pick for your lean and green meal. It’s got lean chicken, nutrient-rich kale, and creamy avocado.

A bit of lemon juice and olive oil gives it a fresh bite. This salad is light but still fills you up.

Avocado brings in those healthy fats and a creamy texture. Kale packs in fiber and vitamins—can’t complain about that.

Ingredients

• 1½ cups pre-washed kale
• 1 cooked chicken breast, sliced
• ½ avocado, diced
• 1 tsp olive oil
• 1 tsp lemon juice
• ¼ tsp salt
• ¼ tsp black pepper

Cooking Instructions

1. Toss kale with olive oil, lemon juice, salt, and pepper.
2. Add the sliced chicken and diced avocado.
3. Mix gently until it all comes together.
4. Serve right away, or chill for 10 minutes if you want the flavors to blend.

For more ideas, check out this chicken kale salad recipe.

10) Egg White Omelet with Mushrooms and Tomatoes

This omelet is light, healthy, and loaded with protein. You’ll get the fresh taste of mushrooms and tomatoes with fluffy egg whites.

Add a little black pepper if you want some kick. A nonstick pan makes the eggs cook up nice and even—no sticking, less mess.

Serve it with baby spinach or any lean veggie you like. It’s a no-fuss way to get your greens and protein together.

Ingredients

• 8 large egg whites
• ¾ cup sliced mushrooms
• ½ cup cherry tomatoes, halved
• Nonstick cooking spray or 1 tsp olive oil
• Salt and ground black pepper to taste

Cooking Instructions

1. Whisk the egg whites with a pinch of salt and pepper.

2. Heat a nonstick pan over medium heat. Spray it with cooking spray or just add a splash of olive oil—your call.

3. Toss in the mushrooms and tomatoes. Let them cook for about 2 minutes; you’ll start to smell that earthy goodness.

4. Pour in the egg whites. Let them sit until the edges start to firm up, usually around 3-4 minutes.

5. Fold the omelet over gently. Cook for another minute or two—don’t overthink it, just until it looks set.

6. Serve warm. Maybe add a little extra pepper if you’re feeling fancy.

This one’s inspired by an egg white omelet with mushrooms and tomato.