The A – Z Of Optavia Shopping List

What is Optavia?

Many diets can be tricky to stick to, but by following one of the Optavia meal plans, you will see real progress on your weight loss journey. Optavia is part of the company Medifast, which offers low carb, low-calorie replacement meals designed to help weight loss.

The best-recommended plan, to begin with, is the Optavia 5&1 plan, in which you consume 5 Fuelings and one lean and green meal per day.

What is included?

Most importantly, Optavia offers one-to-one coaching to help you meet your weight loss goals and can provide specialized plans for specific dietary needs. There is also an app for you to download on which you can log your meals and track your diet.

How does it work?

On this plan, you choose from over 60 specifically designed foods called Fuelings, including cookies, pasta, shakes, and soups. Importantly, Fuelings are high in protein and probiotics and low in carbohydrates.

Also, the plan suggests a range of homemade options known as Lean and Green Meals. You can make Lean and Green meals at home, or Optavia offers cooking packs for delivery that only take minutes to prepare. 

What food can I eat?


Working with your coach, you order your five fueling meals per day. These are specifically made to be low carb and low sugar versions of your favorite snacks and meals. So, this means you don’t have to worry about counting calories and trying to come up with the best recipe for your diet! Also, it saves you from needing to go shopping so much, as you will only need to buy for your lean and green meal.

Lean and Green

You can prepare one meal per day at home, either by following provided recipes or by purchasing Optavia’s meal packs to be delivered to your home. Optavia recommends that this meal contain protein in the form of lean meat, three servings of vegetables, and two servings of healthy fats.

Sample shopping list


Ensure you buy good quality meat with as little fat and salt as possible.

  • Ground beef
  • Lean turkey
  • Chicken breast


Similarly, find low-fat seafood options with no added preservatives or salt.

  • Salmon
  • Tuna
  • Cod


Above all, try to avoid starchy vegetables.

  • Carrots
  • Cauliflower
  • Brocolli
  • Peppers
  • Lettuce
  • Sweet Potatoes
  • Zucchini


On the 5&1 plan, you can still eat cheese but check the reduced fat and low sodium packaging.

  • Low-fat cottage cheese
  • Reduced or low-fat cheddar cheese
  • Low-fat Greek yogurt

What can I not eat?

Thankfully, your prepackaged Fueling meals will contain small amounts of carbohydrates, so you don’t need to worry most of the time. Aside from this, it is best to avoid high-carb foods.

All fried foods and foods high in saturated fat should not be consumed on this diet because they are highly detrimental to weight loss.

Unfortunately, you should avoid alcohol while on the 5&1 plan, as most alcohol contains a lot of sugar.

Is it worth the money?

Although the Optavia 5&1 plan is costly, it does have a significantly positive impact on weight loss. If followed correctly, you can lose 5-10% of your current body weight.

Fortunately, the plan is easy to follow, with 5 of your six daily meals prepackaged and prepared, so you don’t have to think about recipes and cooking.

This plan has the benefit of one-to-one coaching, which can significantly improve weight loss with tailored support and recipe ideas.


One downside is that this diet is very heavily focused on the Fuelings, prepackaged and delivered to your home. Therefore, it can be straightforward to begin craving other types of food or to cheat on your planned diet by consuming foods not included in the Fuelings.

Other health benefits

Because this diet recommends low-calorie and low sodium foods, it can also positively impact other areas of health. For instance, it can help lower cholesterol and reduce the chances of heart disease and diabetes.

Sign up to see

Start with Optavia today by signing-up and speaking with your coach to plan your weight loss journey. Discuss your personalized plan, start choosing your Fuelings, and plan your first shopping list for your lean and green meals at home!