What Is the Optavia Diet, and How Does It Work?

If you don’t enjoy cooking or have time to make meals, you may be interested in a diet that minimizes your time in the kitchen.

The Optavia diet does just that. It encourages weight loss through a combination of one-on-one coaching, a few simple home-cooked meals, and low calorie prepackaged products.

Still, you may wonder whether it’s safe or if it has any downsides.

This article reviews the pros and cons of the Optavia diet, as well as its effectiveness, to help you decide if it’s a good fit for you.

Rating Score Breakdown

• Overall score: 2.25
• Weight loss: 2
• Healthy eating: 2.5
• Sustainability: 3
• Whole body health: 1.5
• Nutrition quality: 1.5
• Evidence-based: 3

BOTTOM LINE: The Optavia diet has been shown to result in short-term weight loss, but research is needed on its long-term effectiveness. The weight loss plan has limited food options and relies largely on prepackaged, heavily processed meals and snacks.

The Optavia diet is a low calorie, reduced carb program that combines packaged foods, homemade meals, and personalized coaching to encourage weight loss.

The program includes several plans to choose from, all of which involve a mixture of prepackaged Optavia Fuelings and homemade entrées known as Lean and Green meals.

For people who aren’t interested in cooking, the company also provides a line of premade, low carb meals called Flavors of Home as a replacement for Lean and Green meals.

What are Optavia Fuelings?

Optavia Fuelings is the name for Optavia-branded products that are low in carbs and high in protein and contain added probiotics — friendly bacteria that may boost your gut health (1).

You can choose from more than 60 Optavia Fuelings, including bars, cookies, shakes, puddings, cereals, soups, and pastas.

Fuelings use sugar substitutes, small portion sizes, whey protein powder, and soy protein isolate to create low carb, high protein versions of popular food items, like vanilla milkshakes and mac and cheese.

Versions of the diet

The Optavia diet includes two weight loss programs and a weight maintenance plan:

• Optimal Weight 5&1 Plan. The most popular plan, this version includes five Optavia Fuelings and one balanced Lean and Green meal each day.
• Optimal Weight 4&2&1 Plan. For those who need more calories or flexibility in food choices, this plan includes four Optavia Fuelings, two Lean and Green meals, and one snack per day.
• Optimal Health 3&3 Plan. Designed for maintenance, this plan includes three Optavia Fuelings and three balanced Lean and Green meals per day.

The Optavia program provides additional tools to aid weight loss and maintenance, including tips and inspiration via:

• text message
• community forums
• weekly support calls
• an app that allows you to set meal reminders and track your food intake and activity

The company also provides specialized programs for people who are nursing, older adults, teens, and people with diabetes or gout.

Although Optavia offers these specialized plans, it’s unclear whether this diet is safe for people with certain medical conditions. Additionally, teenagers and breastfeeding or chestfeeding people have unique nutrient and calorie needs that may not be met by the Optavia diet.

Summary

The Optavia diet includes prepurchased, portioned meals and snacks, low carb homemade meals, and ongoing coaching to encourage weight and fat loss.

Optavia operates as a direct sales company, and the individuals who sell their products are called Coaches. While it’s not a requirement, many Coaches are previous Optavia clients.

It’s also important to note that Optavia Coaches are not certified nutritional professionals.

To join Optavia as a client, you must first connect with a Coach. You can either entire the Coach’s name on the website (if you know it) or enter your contact information to be connected to a Coach in your area.

After signing up, you’ll meet with your coach daily for the first 4 days. After this initial period, you and your Coach will determine an optimal schedule for one-on-one meetings, as well as how you’ll keep in touch (call, text, email, etc.).

Since Optavia Coaches are paid on commission, you’ll order all of your Optavia products using a link provided by your Coach.

Summary

Clients can order products and receive one-on-one coaching from Optavia Coaches. While they have to go through company training, Optavia Coaches are not credentialed nutrition experts.

The cost of Optavia depends on the types and number of products you purchase each month.

Here’s a breakdown of the current prices:

Keep in mind that these prices don’t reflect the additional cost of groceries needed to prepare Green and Lean meals.

If you sign up for an Optavia Premier membership, products will be automatically mailed to you each month. Premier members can also qualify for 5 free Fuelings boxes when they order 15 boxes or 1 kit.

Summary

Optavia products can be purchased individually or in kits. Individual Fuelings cost $2.96 or $$3.46 per serving, while kits come out to $3.60 or $3.38 per serving, depending on the kit. You’ll also need to budget for additional groceries as part of the Green and Lean meals.

Signing up for Optavia starts by talking with an Optavia Coach over the phone. During this phone call, you’ll choose an Optavia diet plan, set weight loss goals, and familiarize yourself with the program.

For weight loss, most people start with the Optimal Weight 5&1 Plan, which is an 800–1,000 calorie regimen that the company claims can help you drop 12 pounds (5.4 kg) over 12 weeks.

On the 5&1 plan, you’re instructed to eat 5 Optavia Fuelings and 1 Lean and Green meal each day. The program recommends eating a meal every 2–3 hours and incorporating 30 minutes of moderate exercise most days of the week.

The 5&1 plan also includes 1 optional snack per day, which must be approved by your Coach. Plan-approved snacks include 3 celery sticks, 1/2 cup (60 grams) of sugar-free gelatin, or 1/2 ounce (14 grams) of nuts.

Here’s what one day on the Optimal Weight 5&1 Plan could look like:

• Fueling 1: Essential Golden Chocolate Chip Pancakes with 2 tablespoons (30 ml) of sugar-free maple syrup
• Fueling 2: Essential Drizzled Berry Crisp Bar
• Fueling 3: Essential Jalapeño Cheddar Poppers
• Fueling 4: Essential Homestyle Chicken Flavored & Vegetable Noodle Soup
• Fueling 5: Essential Strawberry Shake
• Lean and Green Meal: 6 ounces (172 grams) of grilled chicken breast cooked with 1 teaspoon (5 ml) of olive oil, served with small amounts of avocado and salsa, plus 1.5 cups (160 grams) of mixed cooked veggies like peppers, zucchini, and broccoli
• Optional snack: 1 fruit-flavored sugar-free fruit pop

Alternatively, if you prefer more flexibility, your Coach may recommend the 4&2&1 plan, which comprises of 4 Optavia Fuelings, 2 Lean and Green meals, and 1 snack each day.

Ordering Optavia Fuelings

Since Optavia Coaches get paid on commission, you’ll order all of your Fuelings using a link from your Coach.

There are two kinds of Fuelings to choose from:

• Essential Fuelings. These are Optavia’s versions of classic American dishes and flavors, such as Cheesy Buttermilk Cheddar Mac, Wild Rice & Chicken Flavored Soup, and Essential Creamy Vanilla Shake.
• Select Fuelings. These products are described on the website as “diverse and delicious flavors from around the world.” Examples of Select Fuelings include Spinach Pesto Mac & Cheese and Honey Chili Cranberry Nut Bar.

What you can eat for in a Lean and Green meal

Lean and Green meals are homemade meals that are designed to be high in protein and low in carbs.

Here’s what a Lean and Green meal should include:

• 5–7 ounces (145–200 grams) of cooked lean protein
• 3 servings of nonstarchy vegetables
• up to 2 servings of healthy fats

The program also includes a dining out guide that explains how to order a Lean and Green meal at your favorite restaurant.

Foods allowed in your daily Lean and Green meal:

• Meat: chicken, turkey, lean beef, game meats, lamb, pork chop or tenderloin, ground meat (at least 85% lean)
• Fish and shellfish: halibut, trout, salmon, tuna, lobster, crab, shrimp, scallops
• Eggs: whole eggs, egg whites, Egg Beaters
• Soy products: only tofu
• Vegetable oils: canola, flaxseed, walnut, olive oil
• Additional healthy fats: low carb salad dressings, olives, reduced fat margarine, almonds, walnuts, pistachios, avocado
• Low carb vegetables: collard greens, spinach, celery, cucumbers, mushrooms, cabbage, cauliflower, eggplant, zucchini, broccoli, peppers, spaghetti squash, jicama
• Sugar-free snacks: popsicles, gelatin, gum, mints
• Sugar-free beverages: water, unsweetened almond milk, tea, coffee
• Condiments and seasonings: dried herbs, spices, salt, lemon juice, lime juice, yellow mustard, soy sauce, salsa, sugar-free syrup, zero-calorie sweeteners, 1/2 teaspoon only of ketchup, cocktail sauce, or barbecue sauce

Foods to avoid — unless included in the Fuelings:

• Fried foods: meats, fish, shellfish, vegetables, sweets like certain pastries
• Refined grains: white bread, pasta, biscuits, pancakes, flour tortillas, crackers, white rice, cookies, cakes, pastries
• Certain fats: butter, coconut oil, solid shortening
• Whole fat dairy: milk, cheese, yogurt
• Alcohol: all varieties
• Sugar-sweetened beverages: soda, fruit juice, sports drinks, energy drinks, sweet tea

Summary

The Optavia 5&1 weight loss plan is low in calories and carbs and includes five prepackaged Fuelings and one low carb Lean and Green meal per day.

Once you reach your desired weight, you enter a 6-week transition phase, which involves slowly increasing your calories to no more than 1,550 calories per day.

You’ll also be allowed to incorporate a wider variety of foods, including:

• Fruit: all fresh fruit, particularly berries because they’re lower in carbs
• Low fat or fat-free dairy: yogurt, milk, cheese
• Whole grains: whole grain bread, high fiber breakfast cereal, brown rice, whole wheat pasta
• Legumes: peas, lentils, beans, soybeans
• Starchy vegetables: sweet potatoes, white potatoes, corn, peas

After 6 weeks, it’s recommended to transition to Optavia’s Optimal Health 3&3 Plan, which includes 3 Lean and Green meals and 3 Fuelings daily, plus ongoing Optavia coaching.

Summary

Once you achieve your goal weight, you transition into a less restrictive maintenance plan.

The Optavia diet is designed to help people lose weight and fat by reducing calories and carbs through portion-controlled meals and snacks.

The 5&1 plan limits calories to 800–1,000 calories per day divided between 6 portioned-controlled meals.

While the research is mixed, some studies have shown greater weight loss with full or partial meal replacement plans compared with traditional calorie-restricted diets (2, 3).

Studies also reveal that reducing overall calorie intake is effective for weight and fat loss — as are low carb diets, at least in the short term (4, 5).

A 16-week study in 198 people with excess weight or obesity found that those on Optavia’s 5&1 Plan had significantly lower weight, fat levels, and waist circumference than the control group (6).

Specifically, those on the 5&1 Plan lost 5.7% of their body weight, on average, with 28.1% of participants losing over 10%. This may suggest additional benefits, as research associates 5–10% weight loss with a reduced risk of heart disease and type 2 diabetes (7, 8).

The one-on-one coaching may be helpful as well.

The same study found that individuals on the 5&1 diet who completed at least 75% of the coaching sessions lost more than twice as much weight as those who participated in fewer sessions (6).

However, keep in mind that this study was funded by Medifast, which is the former name of the company that owns Optavia.

All the same, several other studies demonstrate a significant improvement in short- and long-term weight loss and diet adherence in programs that include ongoing coaching (9, 10, 11).

Currently, no studies have examined the long-term results of the Optavia diet.

Overall, more research is needed to assess the Optavia diet’s long-term effectiveness.

Summary

The Optavia diet’s low calorie, low carb plan incorporates ongoing support from coaches and has been shown to lead to short-term weight and fat loss. However, its long-term effectiveness is unknown.

In addition to weight loss, some people may be drawn to the Optavia diet because it’s easy to follow, may improve blood pressure levels, and offers ongoing support.

Easy to follow

Since the diet relies mostly on prepackaged Fuelings, you’re only responsible for cooking one meal per day on the 5&1 Plan.

What’s more, each plan comes with meal logs and sample meal plans to make it easier to follow.

While you’re encouraged to cook 1–3 Lean and Green meals per day, depending on the plan, they’re simple to make — and the program includes specific recipes and a list of food options.

Plus, people who aren’t interested in cooking can buy packaged meals called Flavors of Home to replace Lean and Green meals.

May improve blood pressure

Optavia programs may help improve blood pressure through weight loss and limited sodium intake.

All Optavia meal plans are designed to provide less than 2,300 mg of sodium per day — although it’s up to you to choose low sodium options for Lean and Green meals.

Numerous health organizations, including the Institute of Medicine, American Heart Association, and United States Department of Agriculture, recommend consuming less than 2,300 mg of sodium per day.

That’s because higher sodium intake is linked to an increased risk of high blood pressure and heart disease in salt-sensitive individuals (12, 13, 14).

That said, there’s currently no evidence showing the effectiveness of the Optavia 5&1 diet on improving blood pressure.

Offers ongoing support

Optavia’s Coaches are available throughout the weight loss and maintenance programs.

As noted above, one study found a significant relationship between the number of coaching sessions on the Optavia 5&1 Plan and improved weight loss (6).

Plus, research suggests that having a lifestyle coach or counselor may aid long-term weight maintenance (15, 16).

Still, keep in mind that the Coaches are not qualified nutrition professionals and shouldn’t replace the care of a credentialed expert, such as a registered dietitian.

Summary

The Optavia program has additional benefits since it’s easy to follow and offers ongoing support. By limiting sodium intake, it may also help lower blood pressure in some individuals.

While the Optavia diet may be an effective weight loss method for some, it has several downsides to consider.

Very low in calories

With just 800–1,200 calories per day, the Optavia 5&1 program is quite low in calories, especially for individuals who are used to eating 2,000 calories or more per day.

While this rapid reduction in calories may result in overall weight loss, research has shown that it can lead to significant muscle loss (17).

In addition, low calorie diets may decrease the number of calories your body burns, making it even more difficult to lose weight. This slower metabolism can last even after you stop restricting calories (18).

Calorie restriction can also lead to the inadequate intake of essential nutrients, including vitamins and minerals.

As a result, populations with increased calorie needs, such as pregnant people, athletes, and highly active individuals, should take special care to meet their nutrient needs when reducing their calorie intake.

Finally, research indicates that low calorie diets trigger increased hunger and cravings, which could make long-term adherence more difficult (19).

May be difficult to stick with

The 5&1 Plan includes 5 prepackaged Fuelings and 1 low carb meal per day. As a result, it can be quite restrictive in food options and calorie count.

Since you may tire of relying on prepackaged foods for most of your meals, it could become easy to cheat on the diet or develop cravings for other foods.

While the maintenance plan is much less restrictive, it still relies heavily on Fuelings.

Can be costly

Regardless of your specific plan, the Optavia diet can be expensive, especially when you factor in the additional cost of groceries for Lean and Green meals.

Depending on your budget, you may find it cheaper to cook low calorie meals yourself.

May be incompatible with other eating patterns

The Optavia diet includes specialized programs for vegetarians, people with diabetes, and people who are breastfeeding or chestfeeding. Plus, about two-thirds of its products are certified gluten-free.

However, options are limited for those on specific diets. For example, Optavia Fuelings are not suitable for vegans or people with dairy allergies because most options contain milk.

Plus, the Fuelings use numerous ingredients, so people with food allergies should read the labels carefully.

Finally, the Optavia program is not recommended for people who are pregnant because it cannot meet their nutritional needs.

May lead to weight regain

Weight regain may be a concern after you stop the program.

Currently, no research has examined weight regain after the Optavia diet. However, weight regain is common after restrictive diets such as this one (19).

One potential cause of weight regain is your reliance on packaged food items. After the diet, it may be difficult to transition to shopping for and cooking healthy meals on your own.

Additionally, due to the dramatic calorie restriction of the 5&1 Plan, some weight regain may also be due to a slower metabolism.

Optavia Fuelings are highly processed

The Optavia diet relies heavily on prepackaged food items. In fact, you would eat 150 prepackaged Fuelings each month on the 5&1 Plan.

This is a cause for concern, as many of these items are highly processed.

Specifically, these products contain large amounts of food additives, sugar substitutes, and processed vegetable oils, which may harm your gut health and contribute to chronic inflammation (20, 21, 22).

Carrageenan, a common thickener and preservative used in many Fuelings, is derived from red seaweed. While research on its safety is limited, animal and test-tube studies suggest that it may negatively affect digestive health and cause intestinal ulcers (23, 24).

Many Fuelings also contain maltodextrin, a thickening agent that has been shown to spike blood sugar levels and damage your gut bacteria (25, 26).

While these additives are likely safe in small amounts, consuming them frequently on the Optavia diet may increase your risk of side effects.

The program’s Coaches are not health professionals

Most Optavia coaches have successfully lost weight on the program but are not certified health professionals.

As a result, they are unqualified to provide dietary or medical advice. You should take their guidance with a grain of salt and talk with a healthcare professional if you have any concerns.

If you have an existing health condition, it’s also important to consult a medical provider or registered dietitian before starting a new diet program.

Summary

The Optavia diet severely restricts calories and relies heavily on processed, packaged food items. As such, it can be expensive, difficult to maintain, and harmful to your health. Additionally, its coaches are not qualified to provide dietary advice.

As a dietitian, I don’t recommend the Optavia diet for several reasons:

• It’s unnecessarily restrictive. The 5&1 Plan cuts calories to just 800–1,000 per day, which simply isn’t sustainable. In fact, 2-year-olds require more calories than that (27).
• It depends heavily on processed foods. Not only is this not ideal for optimal health, but you’re also missing out on the variety of flavors and textures offered by real food.
• It doesn’t create lasting habits. Relying on premade meals means you aren’t learning how to make incremental lifestyle changes, such as cooking nutritious meals or reading nutrition labels.
• It isn’t cheap. Optavia’s plans are very expensive, with kits ranging from roughly $400–$500 per month — and that’s without the cost of groceries for your Green and Lean meals.

Additionally, as the Fuelings are all single-serving, the diet isn’t practical for people with larger households.

Overall, while following the program likely will result in weight loss initially, it lacks the educational component needed to sustain your weight loss after the program ends.

There are several products and programs that provide a sustainable and balanced approach to weight loss, while still offering the ease and convenience of Optavia.

PlateJoy

PlateJoy is a meal planning app that offers custom meal plans and recipes to suit your preferences and goals, as well as those of your household.

In addition to choosing from a variety of specialty diets — like low carb, vegetarian, or clean eating — you can also set parameters around ingredients, desired portion sizes, and required kitchen appliances.

The app even syncs with Instacart and Amazon Fresh, making grocery shopping a breeze.

While it regularly costs $8.25–$12.99 per month, depending on the subscription length you choose, Healthline readers can join for just $4.99 per month.

Prepared meal delivery services

If you find it helpful to have single-serving prepared meals in your fridge or freezer, it’s worth considering a prepared meal delivery service.

Factor_ is one of our favorites, since the meals are designed by registered dietitians and chefs. The service also offers several plans to choose from, including Calorie Smart, Keto, and Vegan & Veggie.

Meals cost $11–$15. Shipping is free on all orders.

WW

For a more traditional diet program experience that provides a great deal of support, consider WW (formerly known as Weight Watchers).

The myWW+ program’s SmartPoints help you learn to identify more nutritious food choices, while still allowing you to enjoy your favorite foods.

You can also choose between plans that have varying levels of support and accountability with your own coach or with an online community.

Depending on the plan you choose, myWW+ prices range from $3.38–$7.69 per week.

The Optavia diet promotes weight loss via low calorie prepackaged foods, low carb homemade meals, and one-on-one coaching.

While the initial 5&1 Plan is fairly restrictive, the 3&3 maintenance phase allows for a greater variety of food and fewer processed snacks, which may make weight loss and adherence easier to sustain in the long term.

However, the diet is expensive, repetitive, and doesn’t accommodate all dietary needs. What’s more, extended calorie restriction may result in nutrient deficiencies and other potential health concerns.

While the program promotes short-term weight and fat loss, there are better alternatives to consider for maintaining a healthy weight in the long run.