The Optavia Diet: Foods, Menus, FAQs, and Recipes


Everything you need to know about the Optavia Diet plan including foods to eat, menus, FAQs, shopping lists, and more.

The Optavia Diet is a low-calorie, reduced carb program created by the team behind Medifast INC. This diet plan is great for people who don’t want to cook, meal plan, or meal prep. You can get each meal delivered to your home under their Flavors at Home plan. The plan consists of “lean and green” meals and each plan gives your five “fuelings” per day. You also have the option to just get the “fuelings” delivered to you and you also have the option to sign up and pay for one on one coaching. Coaches can help throughout the entire weight-loss journey including sending encouraging text messages and help to guide individuals through what to eat while dining out.

What is The Optavia Diet Plan?

While on this weight-loss plan you are typically consuming around 900 to 1000 calories per day. You are not extremely restricted on this diet and it’s a mix of fresh foods and processed foods called “fuelings”. The “fuelings” include options bars, shakes, cookies, cereal, and some more savory options, like mashed potatoes and soups. Eating these five extra meals per day can help to keep you full and also help with food cravings.

When you see that these meals include things like cookies and shakes it does sound like the “fuelings” are full of sugars, carbs, and starches however, they are made with fewer sugars and in smaller portion sizes. These “fuelings” are also created with healthy bacteria and probiotic cultures to help with improving your gut health.

Available Plans

Since each meal is high in protein and low in carbs and since this is a low-carb diet you will not consume more than 100 carbs per today. With The Optavia Diet, you have a few options to choose from. You can keep reading to see which version would work best for you.

  • Optimal Weight 5&1 Plan: Most people start with this plan and is the most popular. When you sign up for this plan you will receive five “fuelings” per day and one “lean and green” meal per day. You can also just order the “fuelings” and prepare your protein and vegetables at home.
  • Optimal Weight 4&2&1 Plan: This plan has a little more flexibility in meal choices and an increase in calories when compared to the 5&1 plan. When you sign up for this plan you will receive, four “fuelings” per day, one snack per day, and two “lean and green” meals.
  • Optimal Health 3&3 Plan: This plan is the maintenance plan and is typically for maintaining your weight once you have reached your ideal goal weight. This plan includes three “fuelings” per day and three “lean and green” meals per day. You will slowly increase your calorie intake to around 1500 calories and your coach (if you have one) will also guide you into incorporating more fruits, grains, and some low-fat dairy.

Please keep in mind that the cost of each one of these plans is extremely expensive. It will cost you around $400 per month. You can also just order your “fuelings” and make your “lean and green” meals at home.

Foods to Eat on the Optavia Diet

When starting the Optimal Weight 5&1 Plan, you will stay on this plan for around twelve weeks and you could lose up to twelve pounds. On this plan, you will eat one meal every two to three hours. Along with “fuelings”, “lean and green” meals include five to seven ounces of lean meats or protein, three servings of non-starchy vegetables, and two servings of healthy fats. The diet encourages you to do some kind of physical activity for about thirty minutes per day.

Here are the recommended foods you can eat on the diet.

  • Lean meats such as; chicken, turkey, beef, pork, fish, crab, lobster, scallops
  • Optavia fuelings
  • Beans and some whole wheat pastas (allowed on some plans)
  • Non-starchy vegetables such as; artichoke, asparagus, brussels sprouts, broccoli, carrots, cauliflower, celery, cucumber, eggplant, mushrooms, onions, peppers, salad greens, snap peas, tomatoes, and zucchini
  • Fresh fruits that are low in sugars
  • Healthy fats such as; olive oil, olives, or avocados
  • Eggs and low-fat dairy
  • Nuts and seeds

Foods Not to Eat

Here are the recommended foods not to eat while on the Optavia diet plan.

  • Butter, shortening, coconut oil
  • Chocolate
  • High-fat dairy products
  • Foods/desserts high in sugar and calories
  • Fruits high in sugar
  • Starchy vegetables
  • Whole grain products

Download our free checklists with all the approved Optavia Diet foods (and what you should avoid.)

What to Drink on the Optavia Diet

  • Coffee
  • Diet soda
  • Sparkling water
  • Unsweetened tea
  • Water (lots of water)

What Not to Drink

  • Alcohol
  • Juices
  • Sodas
  • Drinks high in sugars

FAQs section

How much does Optavia cost?

This diet plan is honestly quite costly. The plans range from $350 to $450 per month depending on which plan you chose. This also does not include your “lean and green” meals and your “fuelings”.

What are the side effects?

Although studies haven’t shown major side effects while on this diet. You may experience some of the following symptoms. Headaches, dizziness, feeling fatigued or tired, leg cramps, hair loss, rashes, gas, diarrhea, bad breath, gallstones, or gallbladder disease, and loose skin from losing weight quickly.

Optavia Diet: Pros and Cons

If you are interested in sign up or doing the Optavia diet plan you might want to look into the pros and cons of this diet. Also, before you begin any diet you should consult your doctor.


  • “Lean and green” meals that are delivered to your home
  • “Fuelings” that are delivered to your home
  • Saves you lots of time having to weekly meal plan and prep for each meal
  • Can experience a big decrease in weight loss
  • Plans also include support to help guide your through your journey.


  • High monthly cost for foods
  • “Fuelings” are essentially processed foods
  • Might be difficult to sustain plan and weight loss
  • Low-calories might cause you to feel hungry and or have mood swings


Thank you for reading our guide on the Optavia Diet. Please feel free to download and use our free embedded checklists. This will be helpful when creating your menus and making your grocery shopping list. 

If you are serious about losing weight quickly and managing your intake of carbs, you don’t have time for meal planning and you have the budget for the high monthly cost then the Optavia Diet might be the right diet for you.