1 Recipe Conversion Guide To determine if a Recipe is appropriate while on the OPTAVIA Program, use one of the Recipe calculators listed below to determine if it adheres to the Lean & Green meal nutritional parameters. Recipe Calculators Lean & Green Meal Nutritional Parameters 250 400 calories 20 grams total carbohydrate (ideally <15 grams). 10 20 grams total fat 25 grams protein Making Recipes Compliant Adjusting recipes to be compliant on program is not as intimidating as it may appear! In addition to following the Lean & Green meal parameters above, keep these helpful hints in mind: 1. Use the following tools: Lean Options list, Green Options list Condiment/Healthy Fat list vegetable Conversion chart Meatless Options list 2. Figure out total lean, green, condiment, and fat servings per ingredient in the Recipe .
2 Divide these totals by the number of servings. NOTE: If a Recipe lists a specific number of servings, keep in mind you do not have to keep it as such! Depending on the Recipe , you may decrease or increase the serving size to make it fit on program. Remember, you can include up to 3 condiments per Lean & Green meal. 3. Look at condiments/fats first and see what can be adjusted/omitted. a. Reduce or omit salt/pepper, spice blends/powders, onion, and sauces if possible. This is a quick way to reduce condiments, and thus carbohydrates and calories, without compromising the Recipe . b. Remove anything that says pinch of , optional , or season to taste in Recipe . c. Use cooking spray or broth to saut foods in place of oil if you need to reduce the amount of fat. d. One packet of crackers yields about 2 Tbsp breadcrumbs and counts as one optional snack on the Optimal Weight 5 & 1 Plan.
3 E. You can replace mayo or sour cream with plain, low-fat Greek yogurt in a 1:1 ratio. For every 1/2 cup of low-fat Greek yogurt used, count it as 1/3 leaner. You can also count 2 tbsp of low-fat Greek yogurt as 1 condiment serving. f. Walden Farms products count as condiments (serving size ranges from 2 Tbsp to cup) and make great substitutes for dressings, pasta sauces, and syrups, etc. 4. Lean suggestions: a. Increase/decrease portion in Recipe as needed to make complete protein per serving. The amount of raw meat, poultry, and seafood needed to yield a certain amount of cooked will vary. As a general guideline, add 2 to 3 oz. to the desired cooked weight to account for shrinkage (example: 8 oz. raw chicken breast to yield 6 oz. cooked). 2021 OPTAVIA LLC. All Rights Reserved.
4 OPTAVIA_DOC_Recipe-Conversion_081821. 5. Green suggestions: a. Replace onions with leeks or green onions (1/2 cup of each = 1 green serving). b. Replace recipes that contain rice, pasta, quinoa, and other grains with cauliflower rice, zucchini noodles, or spaghetti squash. A cup cauliflower rice, cup zucchini noodles, and cup spaghetti squash = 1 green serving (each). c. For recipes calling for tomato sauce, use petite diced tomatoes (1/2 cup = 1 green) and puree if desired. Example: Chicken & Broccoli Casserole Original Recipe (no serving size provided): 1 Tbsp olive oil 1 Tbsp butter 2 large boneless, skinless chicken breasts 1/2 cup chopped onion 1, 14 oz. can chicken broth 1/2 tsp salt 1/2 tsp black pepper 1/8 tsp red pepper flakes 1 Tbsp dried parsley 2 Tbsp cornstarch 2 Tbsp water 4 oz.
5 Light cream cheese, cut into cubes 1 cup shredded cheddar cheese 3 cups chopped broccoli, lightly steamed Revised/Compliant Recipe : Servings: 3. Per serving: 1 leaner protein, 3 greens, 2 condiments, and 1 healthy fat 1 tsp olive oil (1 healthy fat). 18 oz. (raw) boneless, skinless chicken breasts (18 oz. raw to give 12 oz. leaner protein) (2 leaner protein). 1/2 cup chopped leeks (1 green). 1, 14 oz. can chicken broth (3 condiments). 1/4 tsp salt (1 condiment). 1/2 tsp black pepper (1 condiment). 2 tsp almond flour (1 condiment). 2 Tbsp water 2 oz. light cream cheese, cut into cubes (2 healthy fats). 1 cup shredded reduced-fat cheddar cheese (1 lean protein). 4 cups chopped broccoli, lightly steamed (8 greens). 6. Other resources: a. Check out the OPTAVIA Pinterest page ( ) for some delicious recipes that are already broken down for you!
6 B. Talk with your Independent OPTAVIA Coach for assistance on Recipe modifications and/or access to any of the documents listed above. 2021 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Recipe-Conversion_081821.
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