An Optavia diet includes at least half “fuelings,” such as bars, shakes, cookies, cereal, soups, and mashed potatoes. Soy protein or whey protein are often listed as the primary ingredients in these processed foods.
In addition to “lean and green” meals, you also need to shop on your own and prepare via meal prep sessions. These are the following:
- A serving of cooked lean protein, such as chicken, fish, egg whites, turkey, or soy, should consist of 5 to 7 ounces
- Including lettuce, greens, celery, and cucumbers as non-starchy vegetables
- Olive oil, olives, or avocado are healthy fats to consume up to two servings a day
From the optavia protein list below, you can select the serving size that is appropriate for any protein. There are three types of protein: leanest, leaner, and lean. It just helps you make informed food choices for the Optimal Weight 5 & 1 Plan.
Optavia protein list |
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| Leanest Protein (7 oz protein) | |||
| Category | Type | Approximate
Nutrition Facts
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| Fish | Tuna |
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| wild catfish |
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| Cod |
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| haddock |
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| orange roughy |
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| flounder | For 8 ounce serving
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| grouper | 100 provides:
|Calories: 73.36 g| |Protein. 1.30g| Fat 0.2g| saturated fat 0.2g | monounsaturated fat 0.403g | of polyunsaturated fat | |
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| mahi mahi | 85g provides:
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| tilapia | 100 g provides:
Calories 129|Fat 2.7g| Carbohydrate 0g| |Protein 26g| Fiber 0g| Sugar 0g| |
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| Shellfish | crab | A 3 oz serving gives:
|Calories: 82 |Protein: 16g | Fat: 1g | |Carbohydrates: 0g| Sodium: 911mg| |
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| Lobster | A 145g serving contains:
|calories 142| Total fat 1g| |Saturated fat 0g |Total carbohydrate 2g| dietary fiber 0g | sugars 0g |protein 30g| |
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| Scallops |
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| Shrimp | A 3 ounce serving contains: |Calories: 84.2 |Protein: 20g |Iron: 0.433 mg |Phosphorus: 201 mg| Potassium: 220 mg| Zinc: 1.39 mg| Sodium: 94.4 mg |
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| Game meat | elk | A 3 ounce serving contains:
|Protein: 22.6 g|
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| buffalo | A 85g serving contains:
|Protein: 23 g|
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| deer | A 3 oz serving contains:
|Protein: 19g|
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| Ground turkey/ other meat | 98% lean | One 100g serving contains:
|Protein: 28g|
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| Turkey | light meat | A 3 ounces serving contains:
|Protein: 96%|
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| Meatless options | 14 egg whites,
2 cups of liquid egg substitute or liquid egg whites, 5 oz. seitan, 12 oz. (1 ½ cups) 1% cottage cheese, 12 oz. non–fat (0%) plain Greek yogurt (≤ 15g carb per 12 oz.) |
One egg provides:
|Protein: 6g|
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| Leaner Protein (6 oz protein) | |||
| Fish | swordfish | 100g serving provides :
|Calories 172| Total Fat 8g| Carb 0g| Protein 23g| |
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| trout | 100g serving provides :
|Calories 141| Total Fat 6g| Carb 0g| Protein 20g| |
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| halibut | 85g serving provides :
|Calories 115| Total Fat 2.5g| Carb 0g| Protein 22g| |
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| Chicken | breast or white meat, without skin | 100g chicken breast serving provides :
|Calories 146| Total Fat 1.73g| Carb 0g| Protein 40g| |
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| Ground turkey /other meat | 95% – 97% lean | One 112g serving contains:
|Calories 130| Total Fat 3.5g |Protein 26g| Carb 0g| |
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| Pork | pork chop /pork tenderloin | One 157g serving contains:
|Calories 328| Total Fat 17g|Protein 32g| |
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| Meatless options: | 2 eggs + 4 egg whites,
1 ½ cups 2% cottage cheese, 12 oz. low–fat (2%) plain Greek yogurt |
One egg provides:
|Protein: 6g|
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| Lean Protein (5 oz protein) | |||
| Fish: | Salmon | A 3 ounce raw wild Atlantic contains:
|Calories 121| Total Fat 5.4g| Protein 17g| Carb 0g| |
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| tuna | A 100g serving contains:
|Calories 132| Total Fat 1.3g| Protein 28g| Carb 0g| |
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| farmed catfish | A 180g serving contains:
|Calories 214| Total Fat 9g| Protein 29g| Carb 0g| |
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| mackerel | A 100g raw atlantic mackerel serving contains:
|Calories 205| Total Fat 13.9g| Protein 19g| Carb 0g| |
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| Herring | A 3 ounce serving contains:
|Calories 173| Total Fat 10g| Protein 20g| Carb 0g| |
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| Lean beef | Steak | A 134g serving contains:
|Calories 247| Total Fat 9g| Protein 39g| Carb 0g| |
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| roast | A 100g serving contains:
|Calories 188| Total Fat 6.5g| Protein 32.4g| Carb 0g| |
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| ground | A 100g serving contains:
|Calories 230| Total Fat 12g| Protein 28g| Carb 0g| |
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| Lamb Ground turkey/other meat: | 85% – 94% lean | A 112g (94%) serving contains:
|Calories 160| Total Fat 7g| Protein 24g| Carb 0.5g| |
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| Chicken or turkey: | dark meat | – | |
| Meatless options: | 15 oz. Mori– 3 whole eggs ( 2 times / week), part–skim cheese, 1 cup 5 oz. tempeh |
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| You may find Optavia protein list here:
https://optaviamedia.com/pdf/learn/OPTAVIA-Lean-and-Green.pdf |
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Frequently Asked Questions:
How healthy are Optavia products?
People have lost weight with Optavia, but it isn’t for everyone. Diet programs can trigger disordered eating or yo-yo dieting, which can have devastating effects. Any weight loss program, including Optavia, should be discussed with a physician/ registered dietician.
What is the protein content of Optavia?
Among the Optavia diet’s three programs, two are aimed at weight loss, while one is focused on weight maintenance. Weight loss is encouraged by the plans’ higher protein and lower carbohydrate content.
Is a high protein diet safe for you?
When followed for a short time, a high-protein diet doesn’t harm most healthy people. Weight loss may be facilitated by such diets, as they make you feel fuller. Long-term high-protein diets can lead to many health problems.
