OPTAVIA GUIDE

The Complete Guide to OPTAVIA’s 5 & 1 Plan

Everything you need to know: timing, allowed foods, and how to make the plan work.

📋 Quick Overview

The essential facts about OPTAVIA’s most popular weight loss program.

What: 5 Fuelings + 1 Lean & Green meal per day
Calories: 800–1,000 per day
Timing: Eat every 2–3 hours

Duration: Average 12 weeks to goal weight
Expected Loss: ~12 lbs average
Meals: 6 small meals daily

How the 5 & 1 Plan Works

🥤

Fuelings (5 per day)

OPTAVIA’s branded products — bars, shakes, soups, cereals, and more. Each Fueling is:

✔ 100–110 calories
✔ 10–15g protein
✔ 24 vitamins and minerals
✔ BC30™ probiotic cultures
✔ 60+ options to choose from

🥗

Lean & Green Meal (1 per day)

The one meal you prepare yourself. It includes:

✔ 5–7 oz cooked lean protein
✔ 3 servings of non-starchy veggies
✔ Up to 2 servings of healthy fats
✔ Flexibility and control
✔ Real, whole food

⏰ Daily Schedule & Timing

Key Rule: Eat every 2–3 hours to maintain steady energy and prevent hunger.

Time	Meal	Example
7:00 AM	Fueling #1	Golden Chocolate Chip Pancakes + sugar-free syrup
9:30 AM	Fueling #2	Drizzled Berry Crisp Bar
12:00 PM	Fueling #3	Homestyle Chicken & Vegetable Noodle Soup
2:30 PM	Fueling #4	Jalapeño Cheddar Poppers
5:00 PM	Fueling #5	Creamy Vanilla Shake
7:30 PM	Lean & Green	6 oz grilled chicken + broccoli & zucchini + avocado

💡 Pro Tips for Timing

Set phone alarms for your first week until the schedule becomes habit
Don’t skip meals — even if you’re not hungry, stick to the timing
Lean & Green is flexible — have it for lunch or dinner, whatever works
Water between meals — drink at least 64 oz daily

🥩 Allowed Proteins

For your Lean & Green meal, choose 5–7 oz (cooked weight) of any of these proteins:

🐔 Poultry

Chicken breast
Turkey breast
Ground turkey (85%+ lean)

🥩 Meat

Lean beef (sirloin, tenderloin)
Ground beef (85%+ lean)
Pork chop or tenderloin
Lamb, game meats

🐟 Fish & Shellfish

Salmon, tuna, halibut, trout, cod
Shrimp, scallops, crab, lobster

🥚 Other Proteins

Whole eggs, egg whites
Tofu (firm or extra-firm)

🥦 Allowed Vegetables (Non-Starchy)

Choose 3 servings of these vegetables for your Lean & Green meal:

🥬 Leafy Greens

Spinach
Collard greens
Kale
Lettuce (all types)
Arugula

🥦 Cruciferous

Broccoli
Cauliflower
Cabbage
Brussels sprouts

🥒 Other Veggies

Zucchini, cucumbers, celery
Mushrooms, eggplant
Bell peppers, asparagus
Green beans, tomatoes
Spaghetti squash, jicama

🥑 Allowed Healthy Fats

Up to 2 servings of healthy fats per day. Here’s what counts as one serving:

Fat	1 Serving =
Olive oil	1 tsp
Canola/flaxseed/walnut oil	1 tsp
Avocado	2 tbsp (1 oz)
Olives	5 olives
Almonds	5 nuts
Walnuts	5 halves
Pistachios	10 nuts
Low-carb salad dressing	1 tbsp

❌ Foods to Avoid

During the weight loss phase, these foods are off-limits (they’ll be reintroduced in maintenance):

❌ Fried foods — anything deep-fried
❌ Refined grains — white bread, pasta, white rice, crackers
❌ Certain fats — butter, coconut oil, solid shortening
❌ Full-fat dairy — whole milk, regular cheese, full-fat yogurt

❌ Alcohol — all types during weight loss
❌ Sugar-sweetened beverages — soda, fruit juice, sports drinks
❌ Starchy vegetables — potatoes, corn, peas
❌ Fruit — until maintenance phase

🍽️ Sample Lean & Green Meals

Quick, easy meal ideas that hit the right macros:

Grilled Chicken with Roasted Veggies

6 oz grilled chicken breast
1 cup roasted broccoli
½ cup roasted zucchini
½ cup bell peppers
2 tsp olive oil for roasting

Salmon with Asparagus

6 oz baked salmon
1.5 cups asparagus
1 cup sautéed spinach
1 tsp olive oil
Lemon juice, dill

Taco Salad (No Shell)

6 oz seasoned ground turkey
2 cups shredded lettuce
¼ cup diced tomatoes
2 tbsp avocado
2 tbsp salsa

Shrimp Stir-Fry

7 oz shrimp
1 cup bell peppers
½ cup mushrooms
½ cup cabbage
2 tsp sesame oil, ginger, garlic

❓ Frequently Asked Questions

Can I have my Lean & Green for lunch instead of dinner?+

Yes! You can have it at any meal time that works for your schedule. Many people prefer lunch so they can eat with coworkers or family.

What if I’m still hungry?+

First, make sure you’re drinking enough water (at least 64 oz daily). Use your optional snack if needed (3 celery sticks, ½ cup sugar-free gelatin, or ½ oz nuts). If hunger persists, talk to your coach about adjusting timing or trying different Fuelings.

Can I exercise on the 5 & 1 plan?+

Yes, but keep it moderate — 30 minutes most days. The lower calorie intake means you shouldn’t do intense workouts. Walking, light weights, and yoga are ideal. Heavy strength training may require moving to the 4&2&1 plan.

Can I skip Fuelings and eat more Lean & Green meals?+

No. The Fuelings are formulated to provide balanced nutrition (vitamins, minerals, protein) that you’d miss with regular food. Stick to the plan structure. If you want more whole foods, consider the 4&2&1 plan instead.

What if I mess up or have a cheat meal?+

Don’t panic. One off-plan meal won’t ruin everything. Just get back on track with your next meal. Don’t try to “make up for it” by skipping meals — that’ll just make you hungrier and more likely to overeat again.

Track Your Daily Progress

Use our free Fueling Tracker to log your meals and stay on schedule.

Open Fueling Tracker →

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📚 Sources

• OPTAVIA 5&1 Plan Official Guide — Optavia.com
• Lean & Green Meal Guidelines — Optavia.com
• OPTAVIA Guide (client materials) — Fueling options and nutritional information
• Community-sourced FAQ from r/Optavia and Facebook groups

Last reviewed: February 2026