7 Day Optavia Diet Plan – Benefits, Risks, and Cost

Optavia Diet Plan

Are you looking for an effective and reliable weight loss diet plan? If so, then you have reached the right destination. 

We’ve written a dedicated article for Optavia food list as there are numerous food combinations you can choose while following this diet. This article will particularly be covering Optavia Diet Plan.

A survey shows that 43.8% of students in the USA were trying to lose weight in 2021.

If you don’t have the time to prepare meals or don’t want to cook, you might be interested in a diet that requires you to spend less time in the kitchen. That is exactly what the Optavia diet plan does.

It helps with weight loss through a combination of home-cooked meals, one-on-one counseling, and low-calorie pre-packaged foods.

It’s a popular Medifast Inc. weight-loss regimen. Nothing is officially off-limits on this diet, but it isn’t going to be easy.

To lose weight, the method restricts calories and recommends you purchase special “fuelings.”

By eating frequent, small, and nutrient-dense meals, your body will be able to enter into an intermediate fat-burning state during this diet.

You may still be unsure what an Optavia diet plan is, how it works, and whether it is safe or has any drawbacks.

Before you begin the diet program, here’s everything you need to know about the Optavia diet plan.

What is an Optavia Diet Plan?

What is an Optavia Diet Plan

What is an Optavia Diet Plan

Optavia diet is a weight-loss or maintenance program that includes a combination of purchased fuelings (processed food by the firm) and handmade “lean and green” meals (see also Optavia Diet foods list).

You are not required to count carbs or calories as part of the program.

Instead, as part of 6 or 7 portion-controlled meals daily, people add water to powdered food or unwrap a bar.

The brand has more than 50 alternatives to pick from, including biscuits, shakes, puddings, and soups. All these contain additional protein and a probiotic.

For almost 4 decades, the Optavia Diet has been around. It uses pre-packaged, patented snacks, meals, and shakes and a health coach and advice on how to build new eating habits to help people effectively lose weight.

How Does Optavia Diet Plan Work?

The Optavia diet is based on the factor that eating multiple small meals or snacks throughout the day leads to controllable weight loss and habit change.

So instead of 3 large meals a day, you’ll be eating 6 or 7 small, substantial, and healthy meals throughout the day. As a result, you won’t be hungry.

2 weight-loss programs and a weight-maintenance plan are included in the Optavia diet:

#1. Plan 4&2&1: It contains 4 Optavia Fuelings, 2 lean and green meals, and 1 snack each day for people requiring more calories or flexibility in their food choices.

#2. Plan 3&3: It comprises 3 Optavia Fuelings and 3 balanced lean and green meals each day and is designed for maintenance.

#3. Plan 5&1: This version of the plan is the most popular, with five Optavia Fuelings and one balanced lean and green meal per day.

Additional benefits like suggestions and motivation are available through the Optavia program to help lose and maintain weight.

1) Community forums

2) Weekly support calls

3) Text messages

4) The application helps track food intake and activity and sets meal reminders

Nursing mothers, teenagers, older folks, and people with diabetes or gout can all benefit from the company’s tailored Optavia diet plan program.

Even though Optavia offers these tailored diets, it’s uncertain whether they’re safe for those with certain medical issues.

Teenagers and breastfeeding women have special vitamin and calorie requirements that the Optavia diet may not be able to meet.

Food To Eat During The Optavia Diet

Food to Eat During the Optavia Diet

Food to Eat During the Optavia Diet

Optavia’s “fuelings,” including shakes, bars, cereal, cookies, and some savory alternatives like mashed potatoes and soup, make up at least half of any diet.

Soy protein or whey protein is frequently listed as the first component in these foods.

The rest of the diet consists of lean and green foods that you purchase and cook yourself. These are some of them:

#1. 5-7 oz cooked lean protein, such as poultry, turkey, fish, egg whites, or soy protein

#2. 3 non-starchy vegetable servings, such as greens, lettuce, cucumbers, or celery

#3. Up to 2 servings of healthy fats such as olives, olive oil, or avocado

What is The Cost of The Optavia Diet Plan?

The essential kits, which are the most affordable plan options, cost more than $400 per month, and that’s before you factor in the cost of your lean and green meals (or what you cook at home).

Here’s how much each type will cost you:

#1. $378.25 for 119 servings on the 5&1 Plan

#2. $23.00 for 140 servings with the 4&2&1 plan

#3. $20.75 for 7 servings with the 3&3 plan.

Weight Loss With The Optavia Diet

The Optavia diet plan extensively relies on calorie restriction to promote weight loss. Most “fuelings” are roughly 100–110 calories each.

Therefore on this diet, you may consume around 1,000 calories each day.

You have a better chance of losing weight if you consume fewer calories. The 5&1 diet restricts calories to 800-1,000 per day, spread out among 6 portioned meals.

According to studies, reduced overall calorie consumption and reduced-carb diets are effective for weight and fat loss, at least in the short term.

However, there are currently no studies that have looked into the long-term effects of the Optavia diet.

Overall, further research is needed to determine the long-term effectiveness of the Optavia diet in terms of weight loss.

Advantages Of Optavia Diet

Some people may be driven to the Optavia diet for reasons other than weight reduction. However, it is simple to follow, may lower blood pressure, and provides continuing support.

Blood sugar and cholesterol readings have improved:

Weight loss and sodium restriction are two Optavia programs that may help lower blood pressure.

Although you can choose low sodium options for Lean and Green meals, all Optavia meal plans include less than 2,300 mg of salt per day.

The American Heart Association, the Institute of Medicine, and the United States Department of Agriculture recommend that you consume fewer than 2,300 mg of sodium per day.

If you are salt-sensitive, increased sodium intake may lead to increased risks of heart disease and high blood pressure.


It includes simple and handy pre-portioned, packaged foods. Hence, you don’t have to calculate calories or carbs. It’s also helpful to have a simple formula for making your meals at home.

Instead of calculating calories, you’ll record portions of specific items, making it easier to keep track of your meals.

Coaching assistance:

Optavia also assists with its coaching program, which some of you may find beneficial. Coaching may assist you in staying on track, boosting your chances of success.

Risks of Optavia Diet:

There are certain potential drawbacks to the Optavia diet plan that could negatively impact your health. Some of the risks include

Deficiency in nutrients:

If your calorie levels are kept too low for too long, this diet may result in nutritional deficiencies in your body.

In addition to calorie restriction, Optavia diet plans exclude some food groups, such as vegetables, fruits, and whole grains, including critical vitamins and minerals.


The plans can be costly; 5 fuelings will set you back approximately $17 before tax and shipping (or the groceries you buy for lean and green meals).


This weight-loss method is inconvenient and may not be effective in the long term.

Exhaustion, extreme hunger, and other unpleasant symptoms are common side effects of very low-calorie diets.

In addition, when you’re hungry, it’s easier to be enticed to eat something that’s not on your diet plan.

It could be challenging to stick to the following:

5 prepared Fuelings and 1 low carb meal each day are included in the 5 & 1 Plan. As a result, the meal alternatives and calorie count can be fairly limited.

Since you may grow tired of eating prepared items for most of your meals, it may become easier to cheat on your diet or get cravings.

Although the maintenance plan is less stringent, it still significantly relies on Fuelings.

7-Day Optavia Diet Plan

Meal 11 serving of 7-oz shrimp with 1 serving of non-starchy vegetables1 serving of 6 oz of pork tenderloin with 1 serving of non-starchy vegetables1 prepacked optavia meal2 healthy fat servings such as nuts with 1 fueling1 fueling1 serving of 6 oz chicken breast with  non-starchy vegetables2 fuelings (1 bar and 1 shake)
Meal 21 serving of 7 oz cod with 1 serving of non-starchy vegetables1 healthy fat serving and 1 fueling (bar)1 fueling1 serving of 7-oz shrimp with 1 serving of non-starchy vegetables1 prepacked optavia meal1 fueling1 serving of 7-oz shrimp with 1 serving of non-starchy vegetables
Meal 32 healthy fat servings such as nuts1 fueling (shake)5 oz salmon with non starchy vegetables (1 serving)1 fueling (Bar)5 oz salmon with non starchy vegetables (1 serving)1 serving of 6 oz of pork tenderloin with 1 serving of non-starchy vegetables2 healthy fat servings such as nuts
Meal 41 serving of 7-oz egg whites with 1 serving of non-starchy vegetables1 serving of 6 oz trout with 1 serving of non-starchy vegetables1 fueling1 serving of 7 oz cod with 1 serving of non-starchy vegetables1 light snack with fueling1 healthy fat serving and 1 fueling (bar)1 serving of 7 oz cod with 1 serving of non-starchy vegetables
Meal 51 fueling (bars)1 fueling (bar)1 light snack with fueling1 fueling (shake)5 oz beefsteak with non starchy vegetables1 serving of 6 oz trout with 1 serving of non-starchy vegetables1 fueling (bars)
Meal 62 fuelings (1 bar and 1 shake)1 serving of 6 oz chicken breast with  non-starchy vegetables5 oz beefsteak with nonstarchy vegetables1 serving of 7-oz egg whites with 1 serving of non-starchy vegetables1 fueling1 fueling (bar)1 serving of 7-oz egg whites with 1 serving of non-starchy vegetables


The Optavia diet consists of one-on-one coaching, low-calorie pre-made food items, and homemade food with low carbs levels.

This weight is said to be effective for weight loss and balancing blood sugar levels.

However, the Optavia diet plan also comes with certain risks which may not be good for your health. If you are looking for a short-term weight loss strategy, this diet plan is good.

However, there is no proof of the long-term benefits of this diet.

See Also

Cheat Day on Optavia

Grapefruit Diet

Sirtfood Diet Plan

Anti Inflammatory Diet Food List PDF

1400 Calorie Meal Plan

BRAT Diet Food List

30 Day Mediterranean Meal Plan

What are Cheat Meals?

Clean Eating Food List

Scarsdale Diet Plan

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