The 5 and 1 lean and green plan is a popular diet and exercise program developed by beachbody. It focuses on eating 5 meals a day that contain a lean protein and green vegetable, along with 1 meal a day that contains a sensible portion of carbohydrates.
What is the purpose of the 5 and 1 lean and green plan?
The main goals of the 5 and 1 lean and green plan are:
- Promote weight loss by reducing overall calorie intake
- Encourage consumption of lean proteins and vegetables
- Allow for moderate carbohydrate intake to support exercise performance
- Develop healthier eating habits through meal planning and preparation
By eating 5 meals with lean protein and vegetables, you reduce overall caloric intake while still eating frequent, portion-controlled meals to avoid hunger. The single carb meal gives you an opportunity to satisfy cravings while limiting overconsumption of carbohydrates.
What are the basic rules of the 5 and 1 lean and green plan?
Here are the basic guidelines to follow on the 5 and 1 lean and green plan:
- Eat 5 meals per day that contain:
– 3-5 ounces of lean protein
– 1-2 cups of non-starchy vegetables or leafy greens - Have 1 meal per day that contains:
– 3-5 ounces of lean protein
– 1-2 cups of vegetables
– 0.5-1 cup of healthy carbs like whole grains or starchy veggies - Drink at least 64oz of water per day
- Limit fruits, oils, nuts, seeds, dairy, and added sugars
- Exercise for at least 30-60 minutes 5 days per week
Following these guidelines ensures that the majority of your meals are low in calories, high in nutrients, and promote fat loss, while still allowing for carbohydrates in moderation.
What are some examples of lean proteins to eat?
Here are some great options for lean proteins:
- Skinless chicken or turkey breast
- Fish like salmon, tuna, cod, or tilapia
- Shellfish such as shrimp, crab, lobster, or scallops
- Lean cuts of beef or pork
- Tofu or tempeh
- Eggs or egg whites
- Low-fat cottage cheese or Greek yogurt
- Protein powder (whey, casein, or plant-based)
What are some non-starchy vegetable choices?
These vegetables make great low calorie additions to your lean and green meals:
- Broccoli
- Cauliflower
- Bell peppers
- Mushrooms
- Onions
- Tomatoes
- Leafy greens like spinach, kale, lettuce
- Asparagus
- Green beans
- Carrots
- Celery
- Cucumber
- Zucchini
- Brussels sprouts
What are some appropriate carb choices?
For your one higher carb meal per day, good options include:
- Quinoa
- Brown or wild rice
- Oats
- Sweet potato
- Winter squash
- Beans or lentils
- 100% whole grain bread, pasta, or wraps
- Starchy vegetables like corn, peas, plantains
- Berries
- Stone fruits like peaches, plums, cherries
Aim for 0.5-1 cup cooked or 1-2 cups raw. Measure portions carefully to avoid overeating.
Can you have dairy on the lean and green plan?
Dairy products like milk, cheese, butter, and cream are limited on the lean and green plan. Small amounts of low-fat dairy like:
- 1/4 cup cottage cheese
- 1/4 cup plain Greek yogurt
- 1-2 ounces low-fat cheese
May be included in a lean protein meal, but high fat dairy should be avoided. Unsweetened nut milk (almond, cashew, coconut) can be used for cooking or drinking.
Are nuts and seeds allowed?
Nuts, seeds, nut butters, and oils are very calorie dense so they are minimized on the lean and green plan. You may include:
- 1-2 tablespoons of nuts or seeds per day
- 2 tablespoons oil for cooking
- 1 tablespoon nut butter per day
Enjoy nuts and seeds in moderation as a snack or part of a meal, not in large amounts.
What about fruits and natural sugars?
Fruits and added sugars from things like honey, maple syrup, and agave are also limited due to their high calorie and carbohydrate content. You can enjoy:
- 1/2 cup berries or
1 small fruit with breakfast - 1/2 cup berries or
fruit with lunch or dinner
Fruit juice, dried fruit, and large servings of fruit should be avoided.
How much weight can you lose on the lean and green plan?
Most people can expect to lose 1-2 pounds per week following the lean and green diet and exercise plan. However, weight loss varies based on factors like:
- Starting weight
- Caloric intake and deficit
- Exercise frequency and intensity
- Consistency following the diet
- Individual metabolism and genetics
For optimal fat loss, aim for a 500-1000 calorie daily deficit through your diet and exercise. Use a calorie tracking app to ensure you are in a deficit.
Can you build muscle on the 5 and 1 lean and green plan?
While the lean and green plan is designed primarily for fat loss, you can build some muscle by:
- Including sufficient protein at each meal – aim for at least 20-30g per meal
- Strength training 4-5 days per week
- Eating in a small calorie surplus on workout days
- Getting enough post-workout nutrition with protein/carb meals
- Getting adequate rest and recovery between workouts
The lower carb intake makes building large amounts of muscle challenging. But including the recommended protein servings and strength training will help support modest muscle growth while dieting.
What are some common meal plans on the lean and green diet?
Here are some sample lean protein and green veggie meal ideas:
- Chicken breast with broccoli and carrots
- Salmon with zucchini noodles and spinach
- Sirloin steak with cauliflower mash and asparagus
- Shrimp salad over mixed greens with vinaigrette
- Tofu stir fry with peppers, onions, broccoli
- Turkey burger with kale slaw
- Frittata with spinach, mushrooms, onions
And some mixed meals with protein, veggies, and carbs:
- Chicken thighs with roasted sweet potatoes and Brussels sprouts
- Steak tacos with corn tortillas, pico, guacamole
- Veggie chili with brown rice
- Pork tenderloin with quinoa pilaf and roasted carrots
- Grilled salmon with wild rice and asparagus
- Meatballs with whole wheat pasta and marinara sauce
Can you eat out on the lean and green diet?
It is possible to eat out while following the lean and green plan guidelines. Some restaurant options include:
- Salads: Base with greens, topped with grilled chicken, fish, or steak. Ask for dressing on the side.
- Sandwiches: Turkey, roast beef, grilled chicken on whole grain bread. Get veggies if available.
- Burgers: Beef, turkey, or veggie patties without the bun or wrapped in lettuce.
- Tacos: Fish, shrimp, chicken or steak tacos on corn tortillas.
- Stir fries: Protein + mixed veggies, request no rice or sauce.
- Kabobs or skewers: Choose meat and veggie combos.
- Pizza: Thin crust with veggies and light cheese. Avoid meat-centric varieties.
Review menus in advance and be cautious with calories from oils, dressings, sauces, and drinks. Staying on track while dining out takes planning.
What are the benefits of the lean and green diet?
Potential benefits of following the 5 and 1 lean and green plan include:
- Promotes weight and fat loss
- Encourages consumption of lean proteins
- Increases vegetable and fiber intake
- Provides satiety from adequate protein
- Allows for diet satisfaction with some carbs
- Improves overall nutrition from whole foods
- Develops better portion control
- Easier to follow with simple guidelines
What are the downsides of the lean and green diet?
Some potential drawbacks to consider include:
- Lower carb intake can negatively impact athletic performance
- Difficulty meeting higher calorie needs
- Feelings of deprivation from restricted food choices
- Challenging to maintain long-term due to restrictive nature
- Higher cost of fresh lean proteins and produce
- Requires cooking most meals at home
- Need to track macros and calories for best results
Who should follow the lean and green diet?
The lean and green plan can work well for people seeking to:
- Lose significant weight – 20 pounds or more
- Reduce body fat while maintaining muscle
- Clean up overall diet by eating more lean proteins and veggies
- Develop better portion control habits
- Improve nutrition knowledge and cooking skills
Active individuals and athletes may find it too restrictive for performance needs.
Who should avoid the lean and green diet?
The lean and green plan may not be suitable for people who:
- Need higher carb intake for athletic performance
- Require more calories or have difficulty eating 5 meals per day
- Have a history of disordered eating or diet obsession
- Struggle to stick to strict meal plans and rules
- Prefer more dietary flexibility and freedom
Teens, children, pregnant or breastfeeding women should not follow the diet without medical supervision.
Is the lean and green diet nutritionally balanced?
The lean and green plan provides:
- Adequate lean protein for metabolic needs
- Lots of non-starchy vegetables for vitamins, minerals and fiber
- Some fruit intake for carbohydrates and nutrients
- Moderate healthy fats from nuts, seeds, oils
- Some whole grain and starchy vegetable carbs for energy
As long as calories are not too severely restricted, it can meet nutritional needs. Taking a multi-vitamin can help fill any potential gaps.
How much does the lean and green diet cost?
The lean and green plan does have a higher grocery bill due to its emphasis on fresh lean proteins, produce, and minimal processed foods. Some ways to reduce costs include:
- Buy in bulk when items are on sale
- Purchase frozen fruits and vegetables
- Shop sales and use coupons for meat and fish
- Cook large batches of grains and proteins for leftovers
- Meal plan and make a detailed list to avoid impulse purchases
- Choose more budget-friendly proteins like eggs, beans, canned fish
With planning, the lean and green diet can cost between $150-$300 per week for one person depending on choices.
Conclusion
The 5 and 1 lean and green plan can be an effective way to lose weight and body fat by emphasizing lean proteins, vegetables, and controlling calories and carbohydrates. It encourages healthier eating habits with meal planning and home cooking. But the restrictive nature may make it challenging to stick to long-term. Consulting with a registered dietitian can help determine if the lean and green style of eating is appropriate based on your individual needs and goals.