The Optavia 5&1 Plan Explained
The Optavia diet, derived from Medifast, is a structured weight loss program that centers on portion control and low-carbohydrate meals. The most popular option is the Optimal Weight 5&1 Plan, which relies heavily on the brand's proprietary products and a single self-prepared meal. This plan is designed to place the body in a caloric deficit, leading to short-term weight loss.
What are Optavia Fuelings?
Fuelings are the pre-packaged, low-calorie, and high-protein meals or snacks that constitute the majority of your daily intake on the 5&1 Plan. They are formulated to be nutritionally balanced and contain probiotics to support digestive health. A wide variety of Fuelings are available, from sweet to savory, including bars, shakes, cereals, soups, and even mac and cheese. These products remove the guesswork from portion control and make it easy to follow the plan while on the go.
Building Your Lean & Green Meal
The "Lean & Green" meal is the one meal you prepare yourself each day, allowing for some personalization. The meal must adhere to a specific structure to remain low in carbohydrates and calories while providing essential nutrients. It includes three main components:
- Lean Protein (5–7 ounces cooked): Depending on the cut and type, the amount of protein varies. The plan classifies proteins as "leanest," "leaner," and "lean" to guide you.
- Leanest (7 oz cooked): Includes foods like cod, halibut, tuna (canned in water), egg whites, or shellfish like shrimp and scallops. Allows for two servings of healthy fats.
- Leaner (6 oz cooked): Features chicken breast, pork chop, or lean ground turkey. Accompanied by one serving of healthy fat.
- Lean (5 oz cooked): Includes options like salmon, lean ground beef, or dark meat turkey. Accompanied by zero servings of healthy fat.
- Non-Starchy Vegetables (3 servings): A key source of fiber and vitamins, these include leafy greens, broccoli, cauliflower, peppers, and zucchini. Starchy vegetables like corn, peas, and potatoes are avoided during the weight loss phase.
- Healthy Fats (0–2 servings): The amount depends on your protein choice. Examples include olive oil, avocado, or low-carb salad dressing.
Approved Optional Snacks
On the 5&1 Plan, you can have one optional snack per day, which must be approved by your coach. These are typically very low-calorie options to help manage cravings. Some approved snacks include:
- 3 celery stalks
- ½ cup of sugar-free gelatin
- 1 fruit-flavored sugar-free Popsicle®
- 2 dill pickle spears
Sample Daily Breakdown: What do I eat in a day on Optavia?
Here is a concrete example of a typical day on the Optimal Weight 5&1 Plan, with meals consumed every 2-3 hours to manage hunger:
- Breakfast (7:00 AM): 1 Optavia Fueling, such as Essential Golden Chocolate Chip Pancakes.
- Morning Snack (9:30 AM): 1 Optavia Fueling, for example, an Essential Drizzled Berry Crisp Bar.
- Lunch (12:00 PM): 1 Optavia Fueling, like Essential Homestyle Chicken Flavored & Vegetable Noodle Soup.
- Afternoon Snack (2:30 PM): 1 Optavia Fueling, such as Essential Jalapeño Cheddar Poppers.
- Dinner (5:00 PM): Lean & Green Meal. For example, 6 ounces of grilled chicken breast with 1.5 cups of steamed broccoli and peppers, cooked with 1 teaspoon of olive oil.
- Evening Snack (7:30 PM): 1 Optavia Fueling, like an Essential Strawberry Shake.
- Additional Optional Snack: A serving of sugar-free gelatin, if needed.
Optavia Plan Comparison Table
| Feature | Optimal Weight 5&1 Plan | Optimal Weight 4&2&1 Plan | Optimal Health 3&3 Plan |
|---|---|---|---|
| Purpose | Weight Loss | More Flexible Weight Loss | Weight Maintenance |
| Fuelings per day | 5 | 4 | 3 |
| Lean & Green Meals | 1 | 2 | 3 |
| Optional Snack | 1 (from approved list) | 1 (wider options) | Depends on TEE |
| Calories | 800-1000 per day | Up to 1,300 calories | Based on caloric needs |
| Restrictions | Very restrictive | Moderate restrictions | Balanced eating, more variety |
Pros and Cons of an Optavia Day
The structured and pre-packaged nature of the diet offers certain advantages, particularly for those who find meal planning challenging. However, there are notable drawbacks to consider.
Advantages of the Optavia Method
- Convenience: The reliance on pre-packaged Fuelings simplifies meal preparation significantly, making it easy to stick to the plan even with a busy schedule.
- Coaching Support: Optavia provides access to personal coaches and a community network, which can be a valuable motivational tool for some individuals.
- Structured Approach: For those who prefer a highly prescriptive plan, the clear guidelines on portions and food types can be appealing and easy to follow.
Disadvantages and Criticisms
- High Processing: A major criticism is the heavy dependence on processed Fuelings, which are high in protein but can lack the broader nutritional benefits of whole, unprocessed foods.
- Extreme Calorie Restriction: The low caloric intake, especially on the 5&1 plan, is often unsustainable and can lead to nutrient deficiencies and potential side effects like fatigue, hair loss, and muscle loss.
- Potential for Regain: Dietitians and nutritionists have noted that because Optavia doesn't teach long-term healthy eating habits, weight regain is a common outcome once the program ends.
- Cost: The program can be expensive, with monthly kit costs running into the hundreds of dollars, not including the groceries for your Lean & Green meals.
Conclusion
To answer what do I eat in a day on Optavia, the core principle revolves around consuming five pre-packaged Fuelings and one Lean & Green meal for the 5&1 weight loss plan. While this highly structured, low-calorie approach can produce rapid, short-term weight loss, it heavily relies on processed foods and extreme caloric restriction. Individuals should be aware of the program's restrictive nature and potential for weight regain. It is always recommended to consult a healthcare professional before starting any very low-calorie diet to ensure it is appropriate and safe for your health goals.
Resources
For a deeper dive into the pros and cons of the Optavia diet, this Healthline article offers a comprehensive review: Optavia Diet Review: What Is It and How Does It Work?.
