Optavia is a popular weight loss program that emphasizes eating packaged meals, shakes, and bars as part of their Optimal Weight 5 & 1 Plan. Many people wonder if they can incorporate other foods like eggs into the Optavia diet. Eggs are a nutritious, protein-rich food that can support weight loss goals. However, with a limited number of lean & green meals allowed per day on Optavia, you need to carefully consider how eggs fit into the program.
What is Optavia?
Optavia is a weight loss program created by Medifast. It focuses on eating pre-packaged meals, shakes, and bars for five out of your six “fuelings” each day. The sixth fueling is a “lean and green” meal of your choice that includes 5-7 oz of lean protein plus three servings of non-starchy vegetables. Optavia claims this approach can lead to quick weight loss.
The Optavia program provides:
- Pre-packaged shakes, bars, soups, chili, oatmeal, and more for five fuelings daily.
- Weekly coaching and social support.
- An Optimal Weight 5 & 1 Plan: Eat 5 Optavia fuelings and 1 lean & green meal daily.
- An Optimal Weight 4 & 2 Plan: Eat 4 Optavia fuelings and 2 lean & green meals daily (for more advanced dieters).
The pre-packaged Optavia foods aim to control calories, carbs, and portions. They contain roughly 100 calories and 11-15 grams of protein each. The lean & green meal gives you more flexibility to cook your own meal while still controlling portions.
Are Eggs Allowed on Optavia?
Eggs are allowed on the Optavia program. However, they must be included as part of your one lean & green meal each day for most beginners. Eggs are a great source of protein but also contain fat and calories that need to be limited on Optavia’s low-calorie regimen.
The simplest way to include eggs is to make them your lean protein for your daily lean & green meal. You can cook eggs any style. Some easy ways to have eggs for your lean & green meal include:
- 2 eggs scrambled, poached, or fried in cooking spray with spinach and other veggies
- Egg salad or hard-boiled eggs made with 1-2 eggs and mustard
- Veggie omelet with 1-2 eggs and lots of fillings like mushrooms, tomatoes, etc.
If you are on the Optimal Weight 4 & 2 Plan, you could also have eggs for your second daily lean & green meal.
Nutrition Info for Eggs
Here is the nutrition information for one large egg:
- Calories: 72
- Protein: 6 grams
- Fat: 5 grams
- Carbs: 0.6 grams
As you can see, eggs are a high-protein, low-carb food that can fit into the Optavia program. A large egg has about 70-80 calories, so when limited to just 1-2 per meal it’s easy to keep calories and portions controlled.
The protein will help you feel full and satisfied after eating your lean & green meal. The fat is a healthy source that also promotes fullness.
Tips for Incorporating Eggs
Here are some tips for including eggs as part of your lean & green meal:
- Stick to 1-2 eggs per meal max.
- Prepare eggs by boiling, poaching, scrambling, or frying in cooking spray.
- Avoid adding high-fat ingredients like cheese, bacon, or sausage.
- Fill omelets and scrambles with lots of low-cal veggies.
- Season eggs with fresh herbs, spices, hot sauce, or salsa.
- Pair eggs with a side salad or non-starchy veggies.
Cooking your eggs in beneficial oils like olive or avocado oil is allowed but portion size needs consideration.
Some people may do better limiting egg yolks and only eating the whites. The yolks contain more fat and cholesterol.
If you opt for only egg whites, you may need to increase the number to get enough protein. Read packages carefully since liquid egg whites often have added ingredients.
Sample Lean & Green Meals with Eggs
Here are a few lean & green meal ideas with eggs:
Chili Egg Scramble
– 2 eggs scrambled with 1/4 cup egg whites
– 1/2 cup black beans
– 2 cups spinach
– 1/4 cup salsa
– Hot sauce (optional)
Mediterranean Egg Salad
– 2 hard boiled eggs, chopped
– 2 tbsp hummus
– 1/4 cup diced cucumber
– 1/4 cup diced tomato
– 1 tbsp lemon juice
– 1 cup mixed greens
Veggie Omelet
– 1-2 eggs
– 1/4 cup egg whites
– 1/2 cup mushrooms
– 1/4 cup diced peppers
– 1/4 cup diced onions
– 2 cups mixed greens
– 1 tbsp Parmesan cheese (optional)
Purchasing Egg Products on Optavia
Optavia does not provide egg products like liquid eggs or egg whites. You will need to purchase these on your own if you want to include them.
When buying egg products, try to get the simplest option without a lot of added ingredients. Some options include:
- Liquid whole eggs
- 100% egg whites (carton or liquid)
- Fresh eggs
Avoid egg products with added milk, sugars, oils, fillers, preservatives and other ingredients. Check nutrition labels carefully.
Are Baked Goods Made with Eggs Allowed?
Optavia cautions against eating baked goods made with sugar, oil, flour, and other ingredients. So things like muffins, cookies, cakes, and breads are not allowed, even if they contain eggs.
These types of baked goods don’t align with the program’s guidelines for fat, carbs, and calories. They also promote cravings and overeating which can sabotage weight loss.
Occasionally, low-carb baked goods made with almond or coconut flour, zero-calorie sweeteners, and healthy fats may fit into your lean & green meal. But these should not become a daily habit. Pay attention to portions and enjoy them only on occasion in moderation.
Should You Avoid Egg Yolks on Optavia?
Some people may do better limiting egg yolks on Optavia since they are high in fat and cholesterol. The whites provide an excellent source of protein without the extra fat and calories.
However, the egg yolks also have nutritional benefits. They contain antioxidants like lutein and zeaxanthin plus vitamins A, E, D, and K.
If you opt for whole eggs, consider your total fat intake. Aim to limit added fats and oils the rest of the day to account for the yolks. Pay attention to your cholesterol levels as well if it is a concern.
If you have heart disease, diabetes, or high cholesterol, discuss egg intake with your healthcare provider. They may advise limiting yolks.
Should You Eat Egg Whites Only?
Some people may do better only eating the egg whites on Optavia. Here are some pros and cons:
Pros of Egg Whites Only:
- Less fat and calories – About 17 calories per white vs 72 in a whole egg
- No cholesterol – Egg whites have 0 mg cholesterol
- Increase protein intake – Whites are low fat, low carb protein
- Promote fat burning – Some studies show egg white protein increases metabolism
Cons of Egg Whites Only:
- Lose nutritional benefits of yolks like vitamins A, D, E, and K
- May be less satisfying – The fat in the yolks helps you feel fuller
- Need more to get sufficient protein – 2-4 whites per egg yolk removed
- Can be more expensive – Egg whites sometimes cost more than whole eggs
If you opt for egg whites, you may need to eat more to get enough protein, as the whites are lower in protein than the yolks. About 4 egg whites equals 1 whole egg nutritionally.
Optavia FAQs
Here are answers to some frequently asked questions about eating eggs on Optavia:
Can I have a 3 egg omelet for my lean and green meal?
No, 3 eggs would likely exceed the recommended 5-7 oz serving of protein. Stick to 1-2 eggs max per meal.
Can I add cheese to my eggs?
You’re better off avoiding added cheese. A small sprinkle of Parmesan is ok but measure portions.
What about egg salad with mayo?
Regular mayo is too high in fat and calories. Opt for light mayo or mustard instead.
Can I make pancakes with eggs?
No, pancakes don’t align with the Optavia guidelines due to their carb and calorie content.
Are hard boiled eggs a good snack?
Hard boiled eggs make a convenient snack but don’t eat them outside your lean & green meal.
Conclusion
Eggs can be part of a healthy Optavia diet when eaten in moderation as part of your lean & green meal. Focus on protein-packed preparations with lots of veggies and minimal added fat and carbs. Limit egg yolks or stick to just whites if you have health conditions like diabetes or high cholesterol. With a little planning, eggs can provide nourishment without derailing your Optavia weight loss goals.