The Optavia weight loss program structures its plans around a combination of Optavia 'Fuelings' and your own homemade 'Lean & Green' meals. These self-prepared meals are designed to help you integrate healthy eating habits into your daily life by providing a template for well-portioned, nutritious food. The success of these meals hinges on selecting the right ingredients, with lean protein being the centerpiece. Optavia categorizes protein into three tiers—Leanest, Leaner, and Lean—which dictates the amount of healthy fats you should add to your meal. Understanding these distinctions is crucial for adhering to the program's nutritional guidelines and achieving your weight loss goals.
Leanest Protein Options
These protein sources have the lowest fat content and require the addition of up to two servings of healthy fats to balance the meal. Choosing 'leanest' options offers the most flexibility for adding extra flavor and healthy fats like avocado, olive oil, or olives.
Poultry (skinless, white meat)
- Chicken Breast
- Turkey Breast Cutlets
- 98% or leaner ground turkey
Fish and Shellfish
- Cod
- Flounder
- Haddock
- Orange Roughy
- Grouper
- Tilapia
- Mahi Mahi
- Crab
- Scallops
- Shrimp
- Lobster
Game Meat
- Buffalo or Bison
- Elk
- Deer
Other Options
- 14 Egg Whites or 2 cups of liquid egg substitute
- 5 oz Seitan
- 1 1/2 cups 1% Cottage Cheese
Leaner Protein Options
Leaner proteins contain slightly more fat than the 'leanest' category. As a result, you are allowed one serving of healthy fat per meal to maintain balance.
Poultry and Pork
- Skinless white meat chicken or turkey
- 95-97% lean ground meat
- Pork chop or tenderloin
Fish
- Swordfish
- Halibut
- Trout
Other Options
- 2 whole eggs + 4 egg whites
- 1 1/2 cups 2% Cottage Cheese
Lean Protein Options
This category includes proteins with a higher fat content, meaning no additional healthy fats are needed for the meal.
Meat
- Lean Beef (steak, roast, 85-94% lean ground)
- Lamb
- Dark meat chicken or turkey
Fish
- Salmon
- Tuna (bluefin steak)
- Catfish (farmed)
- Mackerel
- Herring
Vegetarian Options
- 15 oz Extra Firm or Firm Tofu
- 3 whole eggs (limit twice per week)
- 5 oz Tempeh
Vegan and Vegetarian Protein Options
For those following a plant-based diet, Optavia offers several approved choices that fit into the various protein categories. Vegetarian options like eggs, cottage cheese, and Greek yogurt are available, while tofu, tempeh, and seitan are suitable for vegans.
Vegetarian
- Egg Whites and Whole Eggs (with fat limits)
- Low-fat cottage cheese
- Non-fat Greek yogurt
Vegan
- Extra-firm or Firm Tofu
- Tempeh
- Seitan
Comparison of Optavia Lean Protein Categories
| Protein Category | Fat Content | Healthy Fat Servings Allowed | Example Protein Sources | Sample Meal Prep |
|---|---|---|---|---|
| Leanest | Very Low | Up to 2 servings | Skinless chicken breast, cod, egg whites, 98% lean ground turkey | Chicken breast baked with olive oil and spices, served with leafy greens |
| Leaner | Low | 1 serving | Swordfish, halibut, skinless white meat poultry, 95-97% lean ground meat | Halibut steak pan-seared with 1 serving of healthy fat, served with broccoli |
| Lean | Moderate | 0 servings | Salmon, tuna steak, lamb, lean beef, dark meat poultry, tofu | Grilled salmon served with roasted vegetables (no added fat) |
Creating your Lean & Green Meal
The structure of your Optavia meal is flexible, with the core being 5-7 ounces of cooked lean protein and 3 servings of non-starchy vegetables. By choosing your protein first, you determine the amount of healthy fat that can be added. The combination of protein and high-fiber vegetables is designed to keep you feeling full and satisfied.
Conclusion
Knowing what are the lean protein options for Optavia is the key to creating delicious and compliant 'Lean & Green' meals that keep you on track towards your health goals. By following the categories of Leanest, Leaner, and Lean, you can make informed choices about your protein and healthy fat intake. Whether you prefer poultry, seafood, or plant-based options, the program offers a variety of choices to prevent meal boredom and ensure you're getting the high-quality protein you need for satiety and muscle maintenance. Always refer to the official Optavia guide for the most current and comprehensive list of approved foods, or explore recipes in the app for inspiration and meal ideas.
For more detailed information on meal plans and approved foods, the official OPTAVIA Guide is an excellent resource, available on their media site at https://optaviamedia.com/pdf/learn/OPTAVIA-Lean-and-Green.pdf.
