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Great Guides for Healthy Eating

food-forkandknifeMany have asked for some guides to help them figure out how and what to eat with their Lean & Green meals.  Here are a few handy ones.

Lean Options

Typically, a Lean and Green has any where from 5-7 oz of lean protein, depending on the type. Check out these guides to find a Lean, or Leans to mix and match in your meal.



Green Guides

Many Lean & Green recipes call for a 1/2 cup of this, or a cup of that. Its hard to accurately measure vegetables that way, as there tends to be a lot of empty space surrounding the veg.  Get yourself a trusty food scale, and weigh your veg.  And weigh it as you will eat it.  For example, if you are going to cook your broccoli, weigh it raw at the cooked weight.  You can totally mix and match your Green, just be sure to get all 3 servings in!  I’ve asked Nutrition Support about the strange scenario where we the cooked Green weighs more than the raw.  To my knowledge, itis because veggies soak up liquids while cooking. And it probably has something to do with the the molecular compounds of the vegetable changing while cooking.

Vegetable Conversion Chart PDF

Vegetarian Guide

To spice up your Lean & Greens, or your other meals throughout the day, check out your condiment guide.


When eating out, have this guide on hand to help steer you in the right direction at your favorite restaurant.







About Katie Matheny

I am a teacher by day, and a wanna-be chef by night. I teach art and Spanish at a small school in Salem, Oregon to a fantastic group of soon-to-be world changers. I've loved cooking since I was a kid, and day dreamed while reading Betty Crocker's giant cookbooks. They were my picture books! I also work with a local non-profit that is doing some amazing things in Haiti. I have an amazing husband who I love to pieces. I love and serve Jesus, my King, and am striving to be a better example of who He is in myself. This is my life, in a few short words every-so-often. I hope you enjoy.

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