This salad is currently one of my favorite salads so I thought I would share it with you guys! I sauteed shrimp in a non-stick skillet with Mrs. Dash seasoning, but you can use whatever seasoning you prefer. Then I added the cooked shrimp to a bowl of spring mix, cucumbers, and tomatoes. I tossed in some diced avocado as an additional healthy fat for the shrimp. You can also make this salad with chicken! Just omit the avocado. A drizzle of light ranch dressing and sugar free bbq sauce completes this delicious salad!


I recently tried Sweet Baby Ray's no sugar added bbq sauce and I fell in love! It is more Condiments, but it is well worth it if you prefer a thicker bbq sauce. 1 tbsp of this bbq sauce is 2 Condiments while G Hughes sugar free bbq sauce is only 1 Condiment per 1 tbsp. Both are great options! 

What's the easiest way to drizzle on the ranch dressing and bbq sauce? Weigh it out! Place your bowl with all the ingredients on a food scale. Zero out the scale and set it to grams. Then drizzle the dressing and bbq sauce on the salad until you reach the desired amount. Enjoy this yummy salad!

 Bbq Ranch Shrimp or Chicken Salad

Ingredients:
9 oz raw shrimp ~ should yield 7 oz cooked (1 Leanest) *
1/2 tsp Mrs Dash garlic and herb seasoning (1 Condiment)
1 cup (42.5 g) spring mix (1 Green)
1/2 cup (52 g) cucumber, sliced (1 Green)
1/2 cup (74.5 g) cherry tomatoes, halved (1 Green)
1.5 oz diced avocado (1 Healthy Fat)
2 tbsp (30 g) light ranch dressing (1 Healthy Fat)
1 tbsp (16 g) Sweet Baby Ray's no sugar added bbq sauce (2 Condiments) *

Directions:
Spray a nonstick skillet with cooking spray. Add shrimp and season with Mrs dash seasoning. Cook on medium high heat cooking 2 to 3 min on each side until shrimp is pink and cooked through. Set aside and let cool.

In a large bowl, add spring mix, cucumbers, cherry tomatoes, shrimp, and avocado. Drizzle ranch dressing and bbq sauce on top.

Makes 1 Serving
1 Leanest, 2 Healthy Fats, 3 Greens and 3 Condiments

* Want chicken instead? Use 6 oz cooked chicken and omit the avocado.

* You can also use G Hughes sugar free bbq sauce instead of Sweet Baby Ray's. 1 tbsp would be 1 Condiment rather than 2 Condiments.


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Curry roasted cauliflower soup is healthy and delicious! Roasted cauliflower is simmered in vegetable broth, curry, cumin, garlic, and onion powder. Then lite coconut milk is stirred in. Use an immersion blender or handheld mixer to blend the soup until smooth. It is perfect for the upcoming Fall season!


I served this soup with two Trader Joe's shrimp burgers which are absolutely amazing! I always make sure to have them stocked in my freezer! They work so well with this dish because they are perfectly seasoned and count as 1 Leaner for two burgers. Don't have a Trader Joe's near you? Use 9 ounces of shrimp cooked in 1 tbsp light butter or 1 tsp olive oil as an additional Healthy Fat and add them to the soup! Or pick up a rotisserie chicken from the grocery store and use 6 ounces of the breast meat. Chop it up and add to the soup or serve on the side! Enjoy this warm delicious soup!


 Curry Roasted Cauliflower Soup

Ingredients:

1 ½ cups (186 g) roasted cauliflower florets (3 Greens)

¼  teaspoon curry powder (½ Condiment)

¼  teaspoon cumin (¼ Condiment)

⅛ tsp garlic powder (¼ Condiment)

⅛ tsp onion powder (¼ Condiment)

⅛  tsp salt (½ Condiment)

1 cup vegetable broth (1 Condiment)

½ cup water

¼ cup lite coconut milk (1 Healthy Fat)

Garnish: 1 tbsp chopped cilantro (1/16 Condiment)


Directions:

To roast cauliflower: Preheat oven to 450°F. Place cauliflower florets on a baking sheet and spray cauliflower with cooking spray. Bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked.

In a small saucepan, add broth, ½ cup water and roasted cauliflower. Stir in curry powder, cumin, garlic powder, onion powder, and salt.

Bring to a boil and cook covered on low for 15 minutes. Stir in coconut milk.

Use an immersion blender (or regular blender in batches) and blend until smooth. Add additional water to get it to desired consistency. Top with cilantro.


Makes 1 Serving

3 Greens, 3 Condiments, and 1 Healthy Fat

Serve with a Leaner option


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If your garden or grocery cart is overflowing with zucchini, this Zucchini Pizza Casserole is the perfect way to use it up. It combines all the comforting flavors of pizza with a lighter, low-carb twist. Instead of traditional crust, shredded zucchini creates a delicious baked base that’s packed with flavor and nutrients. It’s a fun way to enjoy pizza night while sneaking in extra vegetables.

The zucchini crust is made with eggs and a blend of cheeses that bake together to form a savory, slightly crispy layer. Once baked, it’s topped with seasoned lean ground beef and a rich tomato sauce. You can use marinara for a smoother texture or Italian diced tomatoes if you prefer a heartier bite with chunks of tomato throughout the dish.

What makes this casserole even better is how customizable it is. You can easily add your favorite pizza toppings like bell peppers, jalapeños, olives, or mushrooms to make it your own. It’s simple to prepare, family-friendly, and perfect for busy weeknights when you want something warm, cheesy, and satisfying.



Portion out the casserole into six servings. The easiest way to do this is to cut the casserole in half lengthwise and then cut across into thirds. If you prefer, you can weigh your portions so that the portions are similar. Place the servings you would like to freeze into individual freezer safe containers. Let cool completely, label, and freeze up to 3 to 4 months. When ready to eat, thaw in the fridge overnight. Reheat in the oven or microwave until warm. Enjoy this rich decadent casserole dish!

Why You’ll Love This Recipe

• Low carb and veggie packed – The zucchini crust replaces traditional pizza dough while adding extra nutrition.

• Tastes like pizza – Lean ground beef, tomato sauce, and melted cheese give you all the classic pizza flavors in casserole form.

• Great for meal prep – This dish reheats well and freezes beautifully for easy lunches or dinners later in the week.

• Family friendly – Even picky eaters love the cheesy pizza flavors. It’s a great way to sneak in vegetables.

• Very customizable – Add your favorite pizza toppings like peppers, olives, mushrooms, or jalapeños to make it your own.

Frequently Asked Questions

Do you have to squeeze the zucchini?

Yes. Zucchini contains a lot of water, so squeezing out the moisture helps the crust hold together and prevents the casserole from becoming watery.

Can I make this ahead of time?

Yes. You can assemble the casserole ahead of time and refrigerate it for up to 24 hours before baking.

Can I freeze zucchini pizza casserole?

Absolutely. Let the casserole cool completely, portion it into servings, and freeze in airtight containers for up to 3–4 months.

What other toppings can I add?

You can add olives, mushrooms, turkey pepperoni, sausage, or extra bell peppers depending on your preference.

Can I use ground turkey instead of beef?

Yes. Lean ground turkey works great and keeps the recipe lighter while still providing plenty of protein.



Zucchini Pizza Casserole

Ingredients:
  • 4 cups shredded zucchini
  • 2 eggs
  • ½ cup fresh grated parmesan cheese 
  • 1 ⅓ cup reduced fat mozzarella cheese, divided
  • 1 cup reduced fat cheddar cheese, divided 
  • 1 ½ lbs 90 to 94% lean ground beef ~ 18 ounces cooked
  • ½ cup chopped onions
  • 1 tsp minced garlic
  • 2 (14.5 oz) cans of Great Value Italian diced tomatoes, blended 
  • or 1 ¾ cup of an approved marinara sauce
  • 1 ½ cups chopped bell peppers
  • 1 ounce pickled jalapenos ~optional 
Directions:

  1. Preheat the oven to 400°F. Grease a 9×13-inch baking dish or 3-quart casserole dish.

  2. Prepare the zucchini. Place the shredded zucchini on a clean kitchen towel and let it sit for 30 minutes. Gather the towel and squeeze out as much moisture as possible.

  3. Make the crust. In a large bowl, combine the squeezed zucchini, eggs, parmesan cheese, ⅔ cup mozzarella, and ½ cup cheddar cheese. Mix well.

  4. Form the crust. Press the zucchini mixture evenly into the prepared baking dish.

  5. Bake the crust for about 25 minutes, or until set and lightly golden.

  6. Cook the beef mixture. In a large skillet over medium heat, cook the ground beef, chopped onions, and garlic until the meat is fully cooked. Drain any excess liquid.

  7. Add the sauce. Stir the diced tomatoes (or marinara sauce) into the beef mixture and cook for 2–3 minutes until heated through.

  8. Assemble the casserole. Spread the beef mixture evenly over the baked zucchini crust.

  9. Add toppings. Sprinkle with the remaining mozzarella and cheddar cheese. Top with chopped bell peppers and jalapeños, if using.

  10. Bake again for 20 minutes, or until the casserole is heated through and the cheese is melted.

Makes 6 Servings
Each serving = 1 Lean, 3 Greens, 3 Condiments and ⅙ Optional Snack

Calories: 336, Protein: 31 g, Carbs: 10 g, Fat: 18 g
Nutrition Disclaimer: Nutrition information is an estimate and may vary based on brands used, ingredient substitutions, and serving size.

* Choose a brand of tomatoes that is less than 5 g of carbs per ½ cup serving. Great Value is a great brand to use.

Guidelines for choosing a tomato sauce (¼ cup serving):
less than 50 calories
less than 5 g carbohydrates
less than 200 mg sodium
less than 3 g of fat

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Who doesn’t love Chicken Parmesan? It’s one of those classic comfort food meals that never goes out of style, and my family absolutely loves this version. It’s crispy, cheesy, flavorful, and always a hit at the dinner table!

What makes this recipe different is that it skips the traditional breadcrumbs without sacrificing that delicious Chicken Parmesan taste. That means it’s naturally lower in carbs while still coming out juicy on the inside with a perfectly seasoned coating.

Whether you’re following a low-carb lifestyle or just looking for an easy weeknight dinner, this Chicken Parmesan is sure to become a family favorite. Serve it with roasted spaghetti squash, zucchini noodles, or your favorite veggie for a meal everyone will enjoy!

The chicken comes out perfect and moist every time! Roasting at a high temperature keeps the chicken delightfully juicy and flavorful!

I placed the chicken on a cup of cooked spaghetti squash (2 Greens). Then spread 1/2 cup of Great Value Italian diced tomatoes, blended (1 Green) on top of the chicken. To finish it off, I sprinkled mozzarella cheese on top. If you do not want to add mozzarella cheese, increase the amount of chicken. I left the measurements at the end of the recipe! This is a meal the entire family will love!

Why You’ll Love This Recipe

  • Low carb and gluten-free with no breadcrumbs required.

  • Quick and easy to make with simple, everyday ingredients.

  • Crispy on the outside, juicy on the inside, and topped with melted mozzarella.

  • Full of classic Chicken Parmesan flavor without the extra carbs.

  • Family-friendly and perfect for busy weeknights.

  • Delicious served with spaghetti squash, zucchini noodles, pasta, or a side salad.

  • Great for meal prep since leftovers reheat well.

Tips for the Best Chicken Parmesan

  • Pound the chicken breasts to an even thickness so they cook evenly and stay juicy.

  • Coat the chicken in the melted butter first, then press it firmly into the Parmesan mixture so it sticks well.

  • Line your baking sheet with nonstick foil for easy cleanup and to prevent sticking.

  • Don’t overbake the chicken. Cook just until it reaches an internal temperature of 165°F to keep it tender.

  • If using diced tomatoes instead of marinara, blend them first for a smoother, sauce-like texture.

  • Add the mozzarella during the last few minutes of baking so it melts perfectly without overcooking.

  • For the best presentation, serve over warm spaghetti squash and spoon the sauce over the top before adding the melted cheese.



Chicken Parmesan
Ingredients:
  • 1 lb boneless, skinless chicken breasts (2 Leaner)
  • 1/2 cup reduced fat parmesan cheese, grated (4 Condiments)
  • 1/4 tsp salt (1 Condiment)
  • 1 tsp dried basil (1/2 Condiment)
  • 1/2 tsp dried oregano (1/2 Condiment)
  • 1/2 tsp paprika (1 Condiment)
  • 1/2 tsp garlic powder (1 Condiment)
  • 1 tbsp butter, melted (2 Healthy Fats)
  • 1 cup reduced fat mozzarella cheese ~ cheese that is 3 to 6 g fat/oz (1 Lean)
  • 1 1/2 cups Great Value Italian diced tomatoes, blended or 3/4 cup low carb marinara sauce (3 Greens)
  • 3 cups spaghetti squash, cooked (6 Greens)

Directions:
  1. Preheat oven to 450 degrees. 
  2. Line a baking sheet with non-stick foil.
  3. In a medium sized bowl, combine parmesan cheese, salt, basil, oregano, paprika, and garlic powder. Set aside.
  4. Pound the chicken breasts thin. 
  5. Toss the chicken with melted butter in another medium sized bowl, coating evenly. 
  6. Then dredge the chicken in cheese mixture.
  7. Place on prepared baking sheet. 
  8. Bake for 20 minutes or until chicken is completely cooked. 
  9. For each serving:Place 4 ounces chicken on top of 1 cup (155 g) spaghetti squash, and add about 1/4 cup blended tomato sauce or low carb marinara sauce. Top with 1/3 cup reduced fat mozzarella cheese.
Makes 3 Servings:Each serving provides 1 Leaner, 3 Greens, 3 Condiments and 1 Healthy Fat

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This is a healthy twist on the classic burger! Don't get me wrong! I still love lettuce buns, but these pepper buns are a definite game change and another great way to enjoy burgers without all the carbs. 


Eat the peppers raw for a nice fresh crunch or grill them along side your burger for soft, tender sweet bell peppers. Top with your favorite sauce, lettuce, tomatoes, and pickles for a complete lean and green meal! I used light thousand island dressing for a Big Mac style burger but light ranch dressing is also another favorite! Or try it with 2 tbsp of guacamole and 1 tbsp salsa as an additional condiment. There are so many ways to enjoy this burger so let's get our grilling on!


Bell Pepper Burgers

Ingredients:
2 medium size sweet bell peppers ~ 298 g total after removing stems, seeds and membrane (4 Greens)

For Burgers:
1 lb 94 to 96%% lean ground beef * (1 Leaner)
1/2 tsp seasoned salt (2 Condiments)
1/4 tsp black pepper (1/2 Condiment)
1/4 tsp garlic powder (1/2 Condiment)
1 tsp worcestershire sauce (1 Condiment)

Toppings:
2 tbsp light thousand island dressing (or use 2 tbsp light ranch dressing, 1 1/2 tbsp light mayonnaise, 2 tbsp guacamole or another Healthy Fat option)
1/2 cup (36 g) iceburg lettuce (1/2 Green)
1/4 cup (60 g) sliced tomatoes (1/2 Green)
56 g pickle slices ~ I only used a few slices (1 Optional Snack)

Directions:
Remove the stem and cut the peppers in half lengthwise, removing seeds and membrane. Set aside.
Gently mix ground beef, seasoned salt, black pepper, garlic powder and worcestershire sauce in a large bowl. Make 2 large patties.
Broil or grill over medium heat for about 4 to 6 min on each side until a thermometer reaches 160 degrees. Do not overcook your burgers or your burgers will be dry.
Add 1 tbsp light thousand island dressing on two pepper buns. Place burger on top. Add an additional 1 tbsp of light dressing on top of burgers. Then add lettuce, tomatoes, and pickles.

Makes 2 Servings
Each Serving provides
1 Leaner, 3 Greens, 2 Condiments, 1 Healthy Fat, and 1 Optional Snack

* If you prefer to use 85 to 94% lean ground beef, use 14 ounces raw weight and omit the Healthy Fat. You can use one additional Condiment per serving such as 1 tbsp sugar free bbq sauce, 1 tbsp low sugar ketchup or 1 tbsp yellow mustard.


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Growing up, my father served in the Air Force and my mom worked at the Chow Hall, the military cafeteria where the soldiers ate, so my sisters and I were in charge of making dinner on the week days. One of our most recurring meals was just cooked ground beef with rice. Obviously, we got bored eating the same thing over and over again so we would experiment with different spice combinations and sauces to see who can out do the other. This recipe is based on one of those random concoctions. 


Instead of ground beef, I used ground turkey to make this dish leaner so that I could add a Healthy Fat. I also used sweet red bell peppers, but you can use any color you like. The red ones just happen to be my favorite because they are the sweetest of the bunch and I love that red pop of color! You can try using half of a red bell pepper and half of another color for a more colorful dish! Along with the ground turkey and bell peppers, this dish has a combination of minced garlic, chipotle chili pepper, cumin, smoked paprika, soy sauce, and a little bit of salt. Chipotle chili pepper is smoked, dried jalapeno grinded up into powder form so if spicy is not your thing, use chili powder instead. I happen to love that little bit of kick! All cooked together in one skillet, makes this dish a quick and easy meal! The best part about this ground turkey pepper skillet recipe? It is so versatile! Add 2 Greens of your choice and 1 Healthy Fat to complete you Lean and Green meal. Here are some options!


The first option is to make it into a salad! Who doesn't like a yummy crisp salad? Add 2 cups (85 g) of mixed greens (2 Greens) with a drizzle of your favorite approved dressing (1 Healthy Fat). I used light ranch dressing which goes well with the little kick of chipotle pepper. If you are a fan of Bolthouse Farms Dressing, I have a list of their dressings and how they are counted. Check it out!

Bolthouse Farms Dressings


The second option to enjoy them as zucchini boats! Zucchini boats are quickly becoming popular in the low carb community and for good reason! Zucchini boats make a great low carb, gluten free option that you can stuff with all kinds of things. To make them cut off the ends of 2 zucchini and then slice in half lengthwise. Scoop out the seedy center of the zucchini leaving a 1/4 inch rim to create boats. Bake at 400 degrees for 20 min. You should have 6.3 ounces or 180 g cooked zucchini (2 Greens). Scoop the turkey pepper mixture into the boats and cook for an additional 5 minutes or until heated thoroughly. Top with 2 tbsp sour cream (1 Healthy Fat) or 2 tbsp guacamole (1 Healthy Fat) and fresh cilantro.


The third option is to enjoy it over cauliflower rice! Top 1 cup (180 g) cooked cauliflower rice (2 Greens) with the ground turkey and peppers mixture. Add 1.5 ounces avocado (1 Healthy Fat) and garnish with cilantro.

Voila! Three ways to use your ground turkey pepper skillet! Also try it on top of a cauliflower pizza crust or make them into lettuce wraps! Make a double or triple batch and freeze the unused portions for later! I hope you enjoy this childhood concoction as much as me!

Ground Turkey Pepper Skillet

Ingredients:
1 red sweet bell pepper, chopped (2 Greens)
1 tsp minced garlic (1 Condiment)
1 lb ground 95 to 97% lean ground turkey * (2 Leaner)
3/4 tsp chipotle chili pepper powder or chili powder (1 1/2 Condiments)
1/2 tsp cumin (1/2 Condiment)
1/2 tsp smoked paprika or paprika (1 Condiment)
1/4 tsp salt (1 Condiment)
1 tbsp soy sauce (1 Condiment)
1 tbsp fresh cilantro for garnish

Directions:
Heat a non stick skillet sprayed with cooking spray over medium heat. Add peppers and cook until peppers are tender, about 5 min. Add 1 to 2 tbsp of water to the skillet to continue browning the peppers halfway through, stirring frequently. Add garlic and cook for about a minute more. Set the peppers aside.
Add the ground turkey, chipotle chili pepper powder, cumin, smoked paprika, salt, and soy sauce to the skillet and cook over medium heat. Break the turkey up with a wooden spoon while cooking. Once the turkey is almost cooked, add peppers back to the skillet. Continue cooking until cooked through. Remove from heat and garnish with fresh cilantro if desired.

Makes 2 servings
Each serving provides
1 Leaner, 1 Green, and 3 Condiments
Add 1 additional Healthy Fat plus 2 Greens.

* If using 99% lean ground turkey, use 18 ounces raw weight and add 2 additional Healthy Fats


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I grew up eating this salad and it brings back some favorite childhood memories. Have you tried this salad yet? This Tomato Cucumber Cottage Cheese Salad is the perfect salad to enjoy during the hot Summer months or even all year round when you are searching for a quick and easy protein packed meal to prepare! 


This super filling nutritious salad is made with cottage cheese, fresh halved cherry tomatoes, cut up cucumbers, and sliced avocado keeping this dish light, refreshing and delicious! The ever so popular Everything but the bagel seasoning blend of sesame seeds, poppy seeds, dried garlic and onion, and sea salt makes this salad even better!


Tomato Cucumber Cottage Cheese Salad

Ingredients:
1 1/2 cup (12 ounces) 2% cottage cheese (1 Leaner)
1 cup (149 g) cherry or mixed small tomatoes, halved (2 Greens)
1/2 cup (52 g) cucumber, striped with a peeler, sliced 1/4" thick and quartered (1 Green)
1 1/2 ounces avocado, sliced (1 Healthy Fat)
1/2 tsp Everything but the bagel seasoning (2 Condiments)
Garnish with green onions, if desired

Directions:
Place cottage cheese in a large bowl.
Add tomatoes and cucumbers.
Top with sliced avocado and then sprinkle 
Everything but the bagel seasoning. 
Garnish with green onions, if desired.

Makes 1 Serving
1 Leaner, 3 Greens, 2 Condiments, and 1 Healthy Fat


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