Before we dive into it, here are the "Lean and Green" rules for your reference...
THE "LEAN"
Leanest - Choose a 7-oz portion (cooked weight) plus 2 Healthy Fat servings
- Fish- cod, flounder, tuna, mahi mahi
- Shellfish
- Game meat
- Ground turkey or other 98% lean meat
- Meatless options: 14 egg whites, 2 cups of EggBeaters
Leaner - Choose a 6-oz portion (cooked weight) plus 1 Healthy Fat serving
- Fish- swordfish, halibut, trout
- Chicken
- Ground turkey or 95-97% lean meat
- Turkey
- Meatless options: 15-oz tofu, 2 whole eggs plus 4 egg whites
Lean - Choose a 5-oz portion (cooked weight) - No healthy Fat servings
- Fish- salmon, mackerel
- Lean beef- steak, roast, ground
- Lamb
- Pork Chop
- Ground turkey or 85-94% lean meat
- Meatless options: 3 whole eggs
HEALTHY FAT SERVINGS
- 1 teaspoon of canola, flaxseed, walnut, or olive oil
- Up to 2 tablespoons of low-carbohydrate salad dressing
- 5-10 black or green olives
- 1 teaspoon of trans fat-free margarine
THE "GREEN"
Choose three Green Option servings for each Lean and Green meals.
1 serving = 1/2 cup vegetables (unless otherwise specified)
Lower Carbohydrates
- 1 cup: collards, endive, lettuce, spinach
- 1/2 cup: celery, cucumbers, white mushrooms, radishes, arugula
Moderate Carbohydrates
- 1/2 cup: asparagus, cabbage, cauliflower, eggplant, portabella mushrooms, cooked spinach, summer squash
Higher Carbohydrates
- 1/2 cup: broccoli, red cabbage, green beans, okra, peppers, tomatoes, turnips