Medifast [Optavia] Lean & Green Meal Recipes

Medifast [Optavia] Lean & Green Meal Recipes
(Last Updated On: June 1, 2020)


Lean and Green meals are an essential part of the Medifast menu, and it turns out their recipes are easier to cook than you might think.

Medifast offers a variety of meal plan options, but their two most popular offerings are probably their Go! and Flex plans, also known as Medifast 5&1 and 4&2&1, respectively.

As their names might suggest, with the Go! Plan you eat five pre-made Medifast meals over the course of the day, and then one Lean and Green meal, that you typically make yourself.

With Flex, you will eat four Medifast meals, two lean and green offerings, and one healthy snack.

In most cases, you will want to make the Lean & Green meals yourself, but Medifast does offer the option of purchasing a pre-made version as well.

My Recommendation

I recommend making your own Lean and Green food, however, as this will set you up for continued success when you’re ready to go into “maintenance mode” and transition off of the Medifast delivery food.

What better way to learn how to prepare healthy meals for yourself, than by following the step-by-step instruction guide that Medifast includes with your purchase? By the time you’ve hit your weight loss goals and cancel your meal delivery service, you will be a seasoned vet when it comes to preparing lean, healthy meals for you and your family.

What is a Medifast Lean and Green Meal?

some lettuce used to make a great lean meal

We’ve detailed how these Lean and Green meals fit into the Medifast plan, but what are they and how do you make them?

As their title indicates, these meals are going to include some type of lean protein – often chicken or fish – alongside a nice bed of greens.

There is going to be a lot of variety with these meals, but just to give you an idea of what you might be eating, let’s take a quick look at just a few of the foods that qualify and Lean and Green:

Leanest Foods

  • Fish (cod, tuna, wild catfish, mahi-mahi)
  • Shellfish (crab, scallop, shrimp)
  • Wild Game (deer, elk)
  • Ground Turkey (at least 98% lean)
  • Meatless Foods (egg whites, egg beaters, vegetarian burger patties)

Leaner Foods

  • Fish (trout, halibut, swordfish)
  • Chicken
  • Ground Turkey (95-97% lean)
  • Light Meat Turkey
  • Meatless Foods (firm tofu, whole eggs mixed with egg whites)

Lean Foods

  • Fish (salmon, bluefin tuna steak, mackerel)
  • Beef (steak, ground, or roasts – all lean varieties)
  • Pork (chop or tenderloin)
  • Ground turkey (85-95% lean)
  • Dark Meat Chicken or Turkey
  • Lamb
  • Meatless Foods (soft tofu)
  • 3 Whole Eggs (only once per week)

Green Foods – Low Carb

  • Collard Greens
  • Lettuce
  • Mustard Greens
  • Watercress
  • Celery
  • Cucumbers
  • White Mushrooms
  • Jalapeno
  • Fresh or Raw Spinach

Green Foods – Moderate Carbs

  • Cabbage
  • Fennel
  • Kale
  • Portabellas
  • Cooked Spinach
  • Zucchini

Green Foods – Higher Carbs

  • Broccoli
  • Cooked Collard or Mustard Greens
  • Okra
  • Cooked Swiss Chard
  • Peppers
  • Raw Scallions
  • Red Cabbage
  • Turnips
  • Spaghetti Squash

This is just a quick look at a few of the options that Medifast offers on their approved list of Lean and Green Meals. For their full guide, download their Lean and Green PDF here. 

They have a variety of options to choose from, and if you follow the step-by-step guide, it will make grocery shopping and meal prep a lot easier!

In addition to the core ingredients like fish and spinach, they also have a detailed list of all of the ingredients you will need for baking and cooking, dairy, cheese and milk substitutes, salad dressings, healthy fat options, and flavor enhancers.

It really is an amazing resource, that can help you maintain your weight loss over the long-term when used correctly. The best part is, it’s absolutely free, and it can be a go-to healthy cooking resource long after you’re done with your Medifast diet program.

Menu Options

one example of healthy food choices

There are a number of delicious meals that you will be preparing with the Medifast menu – here are just a few of my favorite options on the list:

  • Spicy Tilapia with Spinach
  • Zesty Grilled Vegetables with Mahi-Mahi
  • Cilantro Salmon
  • Grilled Steak and Veggie Salad
  • Pork Stir Fry
  • Teriyaki Halibut

There are obviously many more menu options than the ones listed above, but this list should serve as a good indicator of the types of meals that you will be enjoying once you go Lean & Green.

Why the Lean & Green Meals are Important

The Lean & Green meals are one of my favorite parts of the Medifast program, and that’s because they’re setting you up for success after you’re done with their diet.

They accomplish this by showing you what healthy meals should look, what you need to buy to make them, and exactly what it takes to cook them. These are skills you’re going to need to keep the weight off once you finish Medifast.

Of course, it’s great getting most of your weight loss meals and snacks shipped to right to your door every month, but if you’re like me, you’re going to look forward to these Lean and Green meals too. They’re a nice break from Medifast’s pre-made meals, plus they give you a chance to enjoy a meal with family or friends.


Medifast Lean and Green Meals are a delicious way to accelerate your weight loss and one of the best opportunities for setting yourself up for long-term weight loss.

By showing you exactly what groceries to buy, and how to prepare healthy meals, Medifast demonstrates that they care about your success over the long haul, and don’t expect you to remain on their meal delivery diet plan forever – there officially is life after Medifast, and it starts with their Lean & Green Menu. 

Learn more and see the full Medifast menu here.



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