First visit? Start here! Click below to read:

New to Optavia? Starting Optavia? Intro and Overview

If you haven't heard of Optavia , here's a brief overview. If you're considering Optavia , the first thing you need to do is cha...

Sunday, November 15, 2020

How to Calculate Optavia Lean and Green

Lean and Green Nutritional Parameters


This seems to be a struggle for some people. The way I calculate it - look at the nutritional label/facts on the food you're eating. Note the serving size. 
  1. Calculate if it is a Lean, Leaner, or Leanest based on Calories, Carbohydrates, Protein, and Fat content per serving. Some packaged items you can have more than one serving, some will be less than one serving, so make sure it fits the proper parameters. 
  2. Check the fat content for your serving size - this will determine if it is a Lean, Leaner, or Leanest. 
  3. Determine if you need to add in Healthy Fats based on #2
  4. Figure out your Greens for the meal. 

For the complete Lean and Green meal (protein + veggies):

Calories must be between 250-400
Carbohydrates must be less than or equal to 20g total carbohydrates (preferably less than or equal to 15g)
Protein should be greater than or equal to 25g
Fat should fall between 10g and 20g
Sodium should be less than 1000mg

For the Lean portion of the Lean and Green meal:

Calories should be between 180-300
Carbohydrates should be less than or equal to 15g
Protein should be greater than or equal to 25g
The fat content will determine if it is a Lean, Leaner, or Leanest (see below)

If the total fat content for your lean portion is 0g-4g, this is a LEANEST. Portion size is 7oz, and add in two healthy fats.
If the total fat content for your lean portion is 5g-9g, this is a LEANER. Portion size is 6oz, and add in one healthy fat.
If the total fat content for your lean portion is 10g-20g, this is a LEAN. Portion size is 5oz, do not add in any healthy fats.

What is a Healthy Fat?
A Healthy Fat serving should contain 4g-6g of fat and less than 5g of carbohydrates, with 45-60 calories. 
See the source link for examples of what counts as a healthy fat. 

Don't forget your Green portion! 

Choose 3 servings from the Green Options List:
1 serving = 1⁄2 cup vegetables (unless otherwise specified) with ≤ 25 calories and ≤ 5g carbohydrates.
See the source link above for examples of what vegetables are included, and the serving size. 

I prefer to weigh my greens - it is more accurate! Here is a conversion chart for vegetables. Keep in mind the raw weight represents how much raw vegetable equates to a 1⁄2 cup portion, and the cooked weight represents how much cooked vegetable equates to a 1⁄2 cup portion. 

Condiments Count, Too!

You can have up to three condiments per day. See this link for what is considered a condiment, and the quantities/amounts permitted. 
In general, condiments have <30 calories and <1 g carbs.

How do I count cheese and dairy?


How do I count other foods?

See THIS POST for details on what to eat each day, information from Nutrition Support regarding frozen/packaged grocery store items and how they count as a Lean and Green, and dining out while on Optavia. http://www.myjourneytoahealthyme.com/2020/11/what-do-i-eat-on-optavia-can-i-eat-out.html

NOTE: If you're mixing and matching your proteins, be sure to calculate it appropriately. I like to do this by percentage. So if I'm having 3 oz of a LEANER, that is 50% of my protein (3 oz out of 6 oz portion size). That means I can have 3.5 oz of a LEANEST, 3 oz of a LEANER, or 2.5 oz of a LEAN to complete my protein portion. 
That also means I need to have 1/2 of a Healthy Fat for the original 50% of protein as a Leaner, plus any additional healthy fat determined by if the other 50% of protein is a Leanest (1 Healthy Fat), Leaner (1/2 Healthy Fat) or Lean (no additional Healthy Fat).



Here's a handy graphic to save with these guidelines, and bookmark this page!
Lean and Green Guidelines - OPTAVIA 5&1 - MyJourneyToAHealthyMe.com



No comments:

Post a Comment