The easiest way to build meals around green light foods is to make a list of your favorite green light foods, start with that food as the main ingredient and add whole grains, lean protein, and flavors like onions, garlic, spices, and fresh herbs. Here are a few of my go-to green light-based meals. You can add a yellow light protein such as chicken, fish, tofu, or lean beef to any of these dishes to round it out.

Brussels Cacio e Pepe

Serves 4

1 closed fist = 1 green light, 1 yellow light

Ingredients

16 oz brussels sprouts, trimmed and sliced

¼ teaspoon sea salt

⅛ teaspoon red pepper flakes

¼ cup yellow light parmesan, recipe below

Zest of one lemon

Fresh ground pepper

 

Yellow light parmesan

½ cup raw sliced almonds

2 tablespoons nutritional yeast

½ teaspoon salt

⅛ teaspoon garlic powder

 

Directions

Pulse all in a small food processor or blender until well combined and ground. 

Spray a large saute pan with nonfat cooking oil and heat over medium-high. Add the brussels and salt. Saute, stirring occasionally until bright green and just tender, about 3 – 5 minutes. Place in a large serving bowl and top with red pepper flakes, parmesan, lemon zest, freshly ground pepper and salt to taste.

 

Zucchini Noodle Arrabiata

Serves 4

1 closed fist = 1 green light

Ingredients

2- 3 large zucchini, spiralized

1 small onion, finely diced

6 cloves garlic, diced

2 teaspoons red pepper flakes

2 (28 oz) cans pureed San Marzano tomatoes

½ cup fresh basil, torn

1 teaspoon salt

½ teaspoon fresh ground pepper

 

Directions

Heat a large saucepan over medium-high. Add onions, garlic, and red pepper flakes. Saute for 5 – 7 minutes. Add tomatoes, basil, salt, and pepper. Simmer for 20 minutes. Serve hot over raw zucchini noodles.  

 

Fall Harvest Salad

Serves 4

1 closed fist = 1 green light, 1 yellow light

Ingredients

5oz baby spinach

2 granny smith apples, thinly sliced

¼ cup red onion, thinly sliced

¼ cup pomegranate seeds

½ avocado, cubed

¼ cup low-fat feta cheese

Fresh ground pepper

Low-fat vinaigrette, store-bought

 

Directions

Place the spinach in a large bowl and top with the rest of the ingredients. Season with fresh ground pepper and serve.

 

Breakfast Veggie Bowl

Serves 1

1 bowl = 2 green lights, 2 yellow lights 

Ingredients

1/2 cup cooked quinoa

1 cup leftover veggies, chopped, like sweet potato (yellow light), brussels sprouts (green light), broccoli (green light) and zucchini (green light)

1 large egg

Salt and pepper

 

Directions

Spray a large saute pan with nonfat cooking oil and heat over medium-high. Add quinoa and veggies and saute until just warmed through. Pour into a bowl. Wipe out the pan and spray again with nonfat cooking oil and heat over medium. Add the egg, salt, and pepper and cook until white is set and yolk is the way you like it. I like it medium so the yolk is a little runny and coats the quinoa and veggies. Add the edd to the bowl, sprinkle with more salt and pepper and serve.

 

Beet Hummus and Veggie Platter

Serves 4

1 closed fist = 1 green light

Ingredients

1 small roasted beet, chopped (you can find roasted beets in the produce section of most grocery stores)

1 clove garlic, chopped

Juice of 1 lemon

½ teaspoon salt

¼ teaspoon fresh ground pepper

¼ cup water

1 English cucumber, sliced

1 cup baby carrots

1 cup blanched and shocked cauliflower

 

Directions

To make the hummus add all ingredients up to cucumber to a food processor and pulse until smooth. Add to a bowl and serve with veggies of choice or the ones listed above.