Optavia is a weight loss program that utilizes meal replacements to help people lose weight and improve their overall health. The Optavia diet relies on consuming Optavia’s pre-packaged fuelings and lean and green meals for optimal results. The lean and green meals are an important component of the Optavia plan, providing an opportunity to eat wholesome, nutritious meals while still staying within the diet’s guidelines. In this article, we will take a closer look at what a typical lean and green meal looks like when following the Optavia program.
What is Optavia?
Optavia is a weight loss company that offers coaching and meal replacement products to promote weight loss. The Optavia diet is centered around consuming 5-6 small meals per day, with 1 lean and green meal, and the rest being Optavia fuelings which are pre-packaged shakes, bars, soups, puddings, and more. These fuelings range from 60-100 calories each and provide protein and fiber to help keep you feeling full. The lean and green meal gives some variety in food choices while still adhering to the Optavia principles of appropriate portions and lean protein sources. Optavia provides support and coaching to teach portion control and how to choose healthy, low-calorie options. The goal of Optavia is to lose weight safely through portion and calorie control while developing healthy long-term eating habits.
What are the benefits of Optavia?
There are several potential benefits associated with following the Optavia program:
– Weight loss – By consuming primarily Optavia fuelings and a daily lean and green meal, calorie intake is restricted which can lead to weight loss for many people. The pre-portioned Optavia meals simplify calorie and portion control.
– Reduced calories – The limited calorie Optavia fuelings reduce overall daily calorie intake compared to a traditional diet, which often contributes to weight loss.
– Improved nutrition – The meal replacements provide balanced nutrition including protein, fiber and nutrients. The lean and green meal provides an additional source of nutrients from whole foods.
– Convenience – Optavia ships pre-packaged fuelings which provides convenience compared to preparing traditional diet meals. The lean and green meals are simple to prepare as well.
– Support and coaching – Optavia offers one-on-one coaching and an online community for accountability, recipes, and motivation. This support can improve adherence to the program.
– Develops healthy habits – Optavia teaches proper portion sizes, food choices, and sustainable healthy eating habits. These skills can support long-term weight maintenance.
What is a lean and green meal?
The lean and green meal is a component of the Optavia program that involves eating one nutritious, low-calorie meal each day. The purpose is to incorporate healthy whole foods into the diet while still controlling portions. Some key guidelines for the lean and green meal include:
– 5-7 oz of lean protein
– 3 servings of non-starchy vegetables
– Up to 2 healthy fats
– Dressing and condiments must be low-calorie or fat-free
The lean protein provides a filling source of protein with little fat or calories. The vegetables add nutrients, fiber, and volume. The healthy fats provide some healthy unsaturated fats. Some examples of lean proteins include chicken or turkey breast, fish, shellfish, eggs, lean beef, pork or lamb, tofu, and nonfat plain Greek yogurt. Non-starchy veggies include broccoli, spinach, carrots, asparagus, Brussels sprouts, tomatoes, peppers, and zucchini. Healthy fats include olive oil, avocado, nuts, seeds, or nut butter. With appropriate portion sizes, the lean and green meal provides nutrients while still being a low-calorie meal.
Sample Lean and Green Meal Options
There is a wide variety of recipes and meals that fit the lean and green criteria. Here are some delicious and nutritious meal ideas:
Grilled Chicken Salad
– 5oz grilled chicken breast
– Mixed greens
– Cherry tomatoes
– Cucumber slices
– 1 Tbsp balsamic vinegar
Shrimp and Vegetable Stir Fry
– 5oz shrimp
– Broccoli florets
– Carrots
– Onion
– Garlic
– Ginger
– 1 Tbsp olive oil
– Soy sauce
Taco Salad
– 5oz ground turkey breast
– Romaine lettuce
– Tomatoes
– 1 oz avocado
– Cilantro
– lime juice
– salsa
Veggie Omelet
– 2 whole eggs + 4 egg whites
– Spinach
– Mushrooms
– Onion
– 1 oz feta cheese
Turkey Burger
– 5oz extra lean ground turkey
– lettuce
– Tomato
– Onion
– 1 Tbsp olive oil mayo
Steak and Asparagus
– 5oz sirloin steak
– Asparagus
– Cherry tomatoes
– Lemon juice
Tips for Lean and Green Meals
Here are some helpful suggestions to create satisfying and nutritious lean and green meals:
– Choose lean proteins like chicken breast, fish, eggs, Greek yogurt, or 96% lean ground meats.
– Fill half your plate with non-starchy vegetables to provide bulk and nutrients.
– Measure protein portions and oil/nut butters to stay within recommended serving sizes.
– Avoid high-fat sauces and dressings. Opt for vinegars, mustards, salsas, or low-fat condiments.
– Cook with healthy fats like olive oil, avocado oil, or coconut oil in moderation.
– Avoid starchy vegetables like corn, peas, potatoes and heavy starches that can increase calories.
– Drink water with meals to help fill up.
– Season foods with lemon juice, vinegar, herbs and spices to add flavor without added calories.
– Make extra lean protein and veggies so you have leftovers for a few days.
Following these guidelines helps create lean, green meals that align with the Optavia principles for optimal weight loss.
Sample Daily Optavia Plan with Lean and Green Meal
To understand how the lean and green meal fits into a typical day on the Optavia diet, here is an example daily meal plan:
Breakfast
– Optavia fueling shake (90 calories)
Mid-morning Snack
– Optavia Crunch Bar (60 calories)
Lunch
– Optavia Lean and Green Meal – Grilled chicken salad (300 calories)
Afternoon Snack
– Optavia Cloud Pudding (70 calories)
Dinner
– Optavia Fueling – Hearty Beef Stew (90 calories)
Evening Snack
– Optavia Crispy Off the Cob Snack (80 calories)
Total calories: Around 690 calories
This sample day incorporates one lean and green meal for lunch with small Optavia fuelings for the other meals and snacks. This provides low calorie portion and nutrition control throughout the day while allowing a wholesome lean and green meal for variety. An Optavia coach can provide guidance on integrating the lean and green meal into your personalized daily meal plan.
10 Best Practices for Lean & Green Meals
Here are 10 top tips to get the most from your daily Optavia lean and green meal:
1. Choose lean proteins like chicken, fish, shrimp or egg whites. Avoid fatty cuts of meat.
2. Fill half your plate with non-starchy veggies for fiber and nutrients.
3. Measure protein portions carefully using a food scale or measuring cups.
4. Limit oils and dressings or choose healthy fats like olive oil.
5. Avoid starchy vegetables like peas, corn and potatoes that increase calories.
6. Cook with nonstick pans and baking instead of frying in oil.
7. Choose fresh or frozen vegetables without added sauces or butter.
8. Drink water with meals to help fill up.
9. Avoid high calorie additions like cheese, avocado, nuts if weight loss stalls.
10. Get creative with herbs, spices, vinegars, mustard, and hot sauce for flavor.
Sticking to these best practices will help you create satisfying lean and green meals that align with Optavia’s principles for optimal nutrition and weight loss success.
Lean and Green Do’s and Don’ts
Constructing the optimal lean and green meal incorporates some key do’s and don’ts:
Do:
– Use 5-7 ounces lean protein like chicken, fish, shrimp, eggs
– Fill half the plate with non-starchy vegetables
– Use healthy fats like olive oil in moderation
– Choose fresh or frozen vegetables
– Drink water with the meal
– Season with herbs, spices, mustard, vinegars
Don’t:
– Use fatty cuts of meat like ribs, sausage, bacon
– Include starchy vegetables like corn, peas, potatoes
– Fry foods in oil, opt for grilling, baking instead
– Add high calorie sauces, dressings, cheese, avocado
– Drink sugary sodas, juices, or alcohol with meal
Following the do’s and avoiding the don’ts will help you stick within the lean and green guidelines for the best weight loss success.
Common Mistakes to Avoid
It’s easy to make simple mistakes when constructing your lean and green meal. Here are some common pitfalls to avoid:
– Using the wrong protein – Bacon, fatty burgers, and pork ribs do not qualify as lean. Always opt for leaner proteins like chicken breast, fish, or ground turkey breast.
– Not measuring portions – Estimating protein or fat servings can easily lead to excess calories. Always weigh or measure servings carefully.
– Going overboard on oils and dressings – Stick to 1-2 Tbsp of healthy oils. Avoid dousing salads in high calorie dressings.
– Including starchy veggies – Corn, peas, beans, potatoes and other starchy vegetables pack more calories. Fill up on non-starchy veggies instead.
– Adding unnecessary cheese, nuts, seeds – While healthy fats are allowed, portions must be strictly limited due to high calories.
– Choosing processed veggie foods – Opt for fresh or frozen plain vegetables. Avoid veggies with added sauces, cheese or breading.
Double checking your meal components against the lean and green guidelines helps avoid sabotaging your Optavia weight loss goals.
Optavia Lean and Green Meal FAQs
Q: How many lean and green meals should you eat per day on Optavia?
A: You should only have one lean and green meal per day when following the Optavia plan. The rest of your meals and snacks should be Optavia fuelings. Consuming multiple lean and green meals can put you over your daily calorie target.
Q: Can you have a lean and green meal twice a day?
A: It is not recommended to have two lean and green meals in one day. This will likely exceed the calorie limits for optimal weight loss. One lean and green meal per day in combination with Optavia fuelings is best.
Q: What are the best lean proteins for lean and green meals?
A: The best options are chicken or turkey breast, fish like tuna or salmon, shrimp, egg whites, 96% lean ground meats, tofu or nonfat Greek yogurt. Avoid fatty proteins like bacon, prime rib or dark meat with skin.
Q: What vegetables can you eat on lean and green meals?
A: Focus on non-starchy vegetables like leafy greens, broccoli, peppers, carrots, tomatoes, asparagus, green beans, onions, cauliflower, zucchini, etc. Avoid peas, corn, potatoes and other starchy veggies.
Q: Can you have fruit with the lean and green meal?
A: Fruit is not part of a traditional lean and green meal. Fruit contains natural sugars and calories that may sabotage weight loss when combined with the meal.
Q: How do you calculate protein ounces for lean and green meals?
A: A protein serving size is typically the cooked weight in ounces. So 5-7 ounces chicken breast after cooking is a proper serving size. Use a cooking scale to weigh out portions for accuracy.
Q: Are nuts and seeds allowed in a lean and green meal?
A: Small portions of nuts, seeds or nut butters can be used as a healthy fat if needed. But these calorie-dense foods are optional. Portions must be carefully measured, usually around 1 ounce.
Q: Can you have a lean and green meal at a restaurant?
A: Yes, you can have a lean and green meal at a restaurant. Be sure to check the menu carefully and customize your order to fit the lean and green guidelines for lean protein, non-starchy vegetables and healthy fats. Avoid menu extras that don’t align with the plan.
Sample 7 Day Lean and Green Meal Plan
To give you meal inspiration for a week of lean and green variety, here is a sample 7 day plan:
Day 1: Grilled chicken salad
Day 2: Shrimp veggie stir fry
Day 3: Steak with asparagus
Day 4: Veggie omelet
Day 5: Tuna salad
Day 6: Turkey burger with fixings
Day 7: Greek yogurt and berry salad
This provides a different lean and green meal for each day while keeping meals simple with pre-planned options. Get creative mixing and matching your favorite lean proteins, veggies, and seasonings for endless possibilities.
Lean and Green Grocery Shopping List
Keeping your kitchen stocked with lean and green staples makes meal prep a breeze. Here is a sample grocery list:
Proteins:
– Chicken or turkey breast
– Lean ground turkey or beef
– Fish fillets – tuna, salmon, tilapia
– Shrimp
– Eggs and egg whites
– Firm tofu
– Nonfat plain Greek yogurt
Vegetables:
– Mixed greens and lettuce
– Broccoli
– Carrots
– Bell peppers
– Onions
– Asparagus
– Tomatoes
– Green beans
– Zucchini
– Mushrooms
– Spinach
– Brussel sprouts
– Cucumbers
Fats and Seasonings:
– Olive oil or avocado oil
– Nuts and seeds
– Fresh or dried herbs
– Spices like garlic, pepper, paprika
– Mustard
– Hot sauce
– Vinegars
– Lemon juice
– Low-calorie salad dressing
Having these ingredients on hand makes whipping up delicious and nutritious lean and green meals simple. Shop for seasonal vegetables and modify based on your preferences.
Conclusion
The lean and green meal is a vital component of the Optavia program. It provides an opportunity to enjoy flavorful whole food meals within the diet’s calorie and portion control framework. Following the guidelines for 5-7 ounces lean protein, non-starchy vegetables, and healthy fats results in meals that are nutrient-dense and low calorie for optimal weight loss. A little planning and creativity goes a long way in keeping the meals satisfying while strictly adhering to the lean and green criteria. Integrating one lean and green meal into your daily Optavia plan, paired with several small fuelings, provides the right balance of convenience, nutrition and portion control for health and weight loss success.