What Are Lean & Green+ Meals?
- May 11
- 6 min read
Everything you need to know about building balanced, nutritious Lean & Green+ meals.
Eating well shouldn't be complicated. But with so much conflicting advice, figuring out what "balanced nutrition" actually looks like can feel overwhelming. You deserve a simpler path forward.
That's where Lean & Green+ meals come in.
Whether you're following an OPTAVIA plan or simply want to build healthier eating habits, the Lean & Green+ framework can help you take the guesswork out of eating well. It’s a straightforward approach to making smarter choices, one meal at a time.
Ready to build a better plate? Let's get started.
What is a Lean & Green+ meal?
A Lean & Green+ meal is a balanced, nutrient-dense meal made up of appropriately portioned foods from multiple food groups. Rather than a restrictive formula, think of this as a flexible starting point for building meals that support your energy and long-term well-being.
Each Lean & Green+ meal includes:
3–4 oz. of cooked lean protein — think grilled chicken, baked salmon, shrimp, eggs or plant-based options like beans or tofu
2–3 servings of fruit and/or non-starchy vegetables — aiming for about half your plate
1 serving of whole grains or starchy vegetables — like brown rice, quinoa, sweet potato or whole grain bread
0–2 servings of healthy fats — like olive oil, avocado or a small handful of nuts, based on appetite
1 optional serving of dairy — like low-fat Greek yogurt or unsweetened milk
Typically, a Lean & Green+ meal contains about 300–500 calories and at least 20 grams of protein. The exact breakdown will vary based on your food choices, appetite level and whether you include dairy with the meal or at a separate time.
The goal isn't precision — it's building awareness around what a balanced, healthy meal looks like. And over time, that kind of awareness becomes second nature.
What's the difference between Lean & Green and Lean & Green+ meals?
It's a fair question — and the distinction matters.
Lean & Green™ meals are designed specifically for OPTAVIA's targeted reset meal plans which help you achieve quality weight loss.
Paired with our science-backed meal replacements, these higher-protein, -carbohydrate-controlled meals help your body enter a strong and targeted fat-burning state.
Learn more about Lean & Green meals here.
Lean & Green+ meals, on the other hand, include all food groups. They provide a broader nutritional variety — incorporating thoughtful portions of whole grains, fruit, starchy vegetables and dairy alongside lean protein and vegetables. This makes them better suited for healthy weight maintenance rather than active weight loss.
Think of it this way: Lean & Green is the focused, weight-loss version. Lean & Green+ is the long-term healthy eating version.
What OPTAVIA plans include Lean & Green+ meals?
Lean & Green+ meals are a core part of our Optimization Plan. This plan is for clients who have reached their goal weight and are transitioning to maintenance, or for anyone looking to optimize their metabolic health.
It includes two Lean & Green+ meals per day, two OPTAVIA ASCEND™ mini meals, and the ASCEND Daily Nutrients Pack. Additional healthy exchanges (additional nutritious foods) are added based on your individual Total Energy Expenditure (TEE).
During optimization, the size of the Lean & Green+ meal can vary based on individual calorie needs — making it a flexible, scalable tool for lifelong healthy eating.
If you're a client unsure which plan is right for you, your OPTAVIA coach can help guide you toward the option that best fits your goals and your journey.
Don't go it alone.
You've got this, and your OPTAVIA coach has your back.
Having a coach by your side can make all the difference. In fact, clients can lose up to 10x more weight and 17x more fat with the support of a coach.*
Do you have to be on an OPTAVIA plan to eat Lean & Green+?
Not at all.
The Lean & Green+ meal framework is rooted in widely accepted principles of healthy nutrition — balance, variety, appropriate portions and whole foods. You don't need to be an OPTAVIA client to build meals this way.
In fact, using the Lean & Green+ structure as a guide for your healthy meal prep recipes is a smart, flexible approach to everyday eating — regardless of where you are on your health journey.
Here's why the framework works for anyone:
It prioritizes protein. With a minimum of 20 grams of protein per meal, Lean & Green+ meals help support satiety, muscle health and energy — key priorities for anyone focused on healthy eating.
It builds in balance. By intentionally including a variety of foods, you're fueling your body with essential nutrients to fuel your body and support your metabolic health.
It's adaptable. The structure is a guide, not a rigid rulebook. You can build hundreds of different healthy dinner recipes using the same basic framework.
It creates healthy habits. Repeated over time, this approach to meal building becomes intuitive — a foundation for lifelong healthy nutrition food habits that don't require constant willpower or calorie counting.
If you're someone who wants to eat better but isn't sure where to start, the Lean & Green+ meal structure offers a clear, practical place to begin.
Building a Lean & Green+ meal: Where to start
Putting together a Lean & Green+ meal is simpler than it sounds. Start with these building blocks and build from there:
Choose your lean protein. Grilled chicken breast, baked salmon, shrimp, eggs or plant-based options like lentils or tofu all work well. Aim for meats that are grilled, baked, broiled or poached — not fried. If you're using ground beef or turkey, choose options that are 90% lean or higher.
Load up on non-starchy vegetables. Spinach, broccoli, zucchini, peppers, cauliflower and mushrooms are all great choices. Aim for two servings — about ½ cup cooked or 1 cup fresh/raw — but feel free to add a third if your appetite allows.
Add a whole grain or starchy vegetable. A third of a cup of cooked brown rice or quinoa, a slice of whole grain bread or half a cup of sweet potato all count as one serving. Whole grains and starchy vegetables provide essential vitamins, minerals and fiber that support a well-balanced meal.
Include a serving of fruit. A small apple, ¾ cup of berries or ½ cup of fresh pineapple adds natural sweetness, fiber and key micronutrients. Your combined total of fruit and non-starchy vegetables should aim for about half your plate.
Add healthy fat if needed. A drizzle of olive oil, a few slices of avocado or a small handful of nuts rounds out the meal. Healthy fats support vitamin absorption and help you feel satisfied.
Consider dairy. A serving of low-fat Greek yogurt or unsweetened milk is optional but adds calcium and additional protein. You can include it with your meal or enjoy it at a separate point in the day.
A few quick examples to spark ideas:
3–4 oz. baked salmon, 1 cup steamed broccoli, ⅓ cup brown rice, ½ cup fresh pineapple and a drizzle of olive oil
2 scrambled eggs with 1 cup sautéed spinach, 1 slice whole grain toast, ½ cup chopped peaches and ½ cup low-fat Greek yogurt
3–4 oz. grilled chicken, 1 cup kale salad with 1 tbsp dressing, 1 whole wheat tortilla and ¾ cup fresh berries
Where can I find Lean & Green+ recipes?
If you're an OPTAVIA client, the OPTAVIA app is your go-to resource. You'll find a growing library of Lean & Green+ recipes — everything from quick weeknight-friendly healthy dinner recipes to healthy meal prep recipes you can batch cook ahead of time. Clients can toggle between Lean & Green and Lean & Green+ recipes depending on which plan they're following.
The app also allows you to adjust recipe yields, making it easy to prep multiple servings at once — a smart strategy for anyone looking to simplify their week.
Not yet an OPTAVIA client? The principles behind Lean & Green+ meals apply to any healthy recipe that balances lean protein, fiber-rich vegetables, whole grains and healthy fats. Look for simple, whole-food healthy recipes online and apply the Lean & Green+ structure as your guide.
Ready to start cooking? Here are a few Lean & Green+ recipes to get you started:
Healthy eating habits start here.
The best thing about Lean & Green+ meals isn't just the nutrition they provide — it's what they teach you.
Over time, building meals this way trains your eye to spot balance, your instincts to reach for whole foods and your habits to default to nourishment over convenience. That's the kind of healthy eating education that sticks.
You don't need to overhaul your entire diet overnight. Start with one Lean & Green+ meal. Practice it. Repeat it. And watch how quickly it begins to feel less like a plan and more like just the way you eat.
Ready to take it further? Download the OPTAVIA app to explore Lean & Green+ recipes and get personalized support from an independent OPTAVIA coach who's been through the journey firsthand.
*Those on the Optimal Weight 5&1 Plan with support of an OPTAVIA coach successfully lost 10x more weight and 17x more fat than those who tried to lose weight on their own."
*Arterburn LM, Coleman CD, Kiel J, et al. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. Feb 2019;5(1):3-14. doi:10.1002/osp4.312.
Comments