OPTAVIA® Lean & Green™ Meals

What is a Lean & Green Meal?

A Lean & Green meal includes 5 to 7 ounces of cooked lean protein plus three (3)

servings of non–starchy vegetables and up to two (2) servings of healthy fats,

depending on your lean protein choices. Enjoy your Lean & Green meal any time

of day — whatever works best for your schedule.

Healthy Fats

Every day, incorporate up to two (2) servings of healthy fats into your Lean & Green

meal. Healthy fats are important because they help your body absorb vitamins like A,

D, E and K. They also help your gallbladder work properly. Reference page 20 to view

our complete Healthy Fats List.

Lean & Green Meal: The "Lean"

Lean Tips:

• Portion size recommendations are for cooked weight.

• Choose meats that are grilled, baked, broiled or poached — not fried.

• Each week, try to eat at least two servings of fish rich in omega–3 fatty acids

(salmon, tuna, mackerel, trout or herring).

• Feel free to choose any of our meatless options like tofu and tempeh. If you are

interested in our complete list of meatless options, please refer to our 'Vegetarian

Information Sheet' located on Client Answers (ANSWERS.OP TAVIA.com).

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THE OPTIMAL WEIGHT 5 & 1 PLAN

Choose the appropriate serving size of any protein from the list below.

We’ve sorted protein options into leanest, leaner and lean. All options are appropriate

for the Optimal Weight 5 & 1 Plan; this just helps you make informed food choices.

For a variety of OPTAVIA Lean & Green recipes, download the OPTAVIA App for

access to the complete library of meals.

* To view our complete Healthy Fats List please refer to pages 20-22.

LEAN:

LEANER:

LEANEST:

Fish: cod, flounder, haddock, orange roughy, grouper,

tilapia, mahi mahi, tuna (yellowfin steak or canned in

water), wild catfish

Shellfish: crab, scallops, shrimp, lobster

Game meat: buffalo, elk, deer

Ground turkey or other meat: ≥ 98% lean

Turkey: light meat

Meatless options: 14 egg whites, 2 cups of liquid egg

substitute or liquid egg whites, 5 oz. seitan,

12 oz. (1 ½ cups) 1% cottage cheese, 12 oz. non–fat

(0%) plain Greek yogurt (≤ 15g carb per 12 oz.)

Fish: swordfish, trout, halibut

Chicken: breast or white meat, without skin

Ground turkey or other meat: 95% – 97% lean

Pork: pork chop or pork tenderloin

Meatless options: 2 whole eggs plus 4 egg whites,

2 whole eggs plus 1 cup liquid egg substitute,

1 2 oz. (1 ½ cups) 2% cottage cheese, 12 oz. low–fat

(2%) plain Greek yogurt (≤ 15g carb per 12 oz.)

Fish: salmon, tuna (bluefin steak), farmed catfish,

mackerel, herring

Lean beef: steak, roast, ground

Lamb

Ground turkey or other meat: 85% – 94% lean

Chicken or turkey: dark meat

Meatless options: 15 oz. Mori–nu extra firm or

firm tofu (bean curd), 3 whole eggs (up to two times

per week), 4 oz. (1 cup) shredded reduced–fat or

part–skim cheese, 8 oz. (1 cup) part–skim ricotta cheese

(2–3g fat per oz.), 5 oz. tempeh

6 oz. of protein

+ Add 1 serving

of Healthy Fats*

5 oz. of protein

0 servings

of Healthy Fats

7 oz. of protein

+ Add 2 servings

of Healthy Fats*

Lean & Green Meal: The "Green"

Choose three (3) servings from our Green Options list below for each of your

Lean & Green meals. We’ve sorted vegetable options into lower, moderate and

higher carbohydrate levels. Each one is appropriate on the Optimal Weight 5 & 1

Plan; the list helps you make informed food choices.

Choose 3 servings from the Green Options List:

1 serving = ½ cup vegetables (unless otherwise specified)

Note:

All vegetables promote healthful eating. But on the Optimal Weight 5 & 1 Plan,

we eliminate the highest–carbohydrate vegetables (such as carrots, corn, peas,

potatoes, onions, edamame and Brussels sprouts) to enhance your results.

Once you’ve achieved your healthy weight, we encourage you to include ALL

vegetables for long–term healthy eating.

Example: 1 cup of lettuce

+ ½ cup of broccoli + ½ cup mushrooms

THE OPTIMAL WEIGHT 5 & 1 PLAN

Collards (fresh/raw)

endive

lettuce (green leaf, butterhead,

iceberg, romaine)

mustard greens

spinach (fresh/raw)

spring mix

watercress

bok choy (raw)

½ cup

1 cup

celery

cucumbers

white mushrooms

radishes

sprouts (alfalfa, mung bean)

turnip greens

arugula

nopales

escarole

jalapeño (raw),

Swiss chard (raw)

bok choy (cooked)

Moderate Carbohydrate

asparagus

cabbage

cauliflower

eggplant

fennel bulb

kale

portabella mushrooms

spinach (cooked)

summer squash (scallop or zucchini)

Higher Carbohydrate

broccoli

red cabbage

chayote squash

collard or mustard greens (cooked)

green or wax beans

kabocha squash

kohlrabi

leeks (cooked)

okra

peppers (any color)

scallions (raw)

summer squash (crookneck or straightneck)

tomatoes

turnips

spaghetti squash

hearts of palm

jicama

Swiss chard (cooked)

Lower Carbohydrate