Optimal Health 3 & 3 Plan ®

1,200 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
½ cup cooked cauliflower 1 Vegetable
3 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
3 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 1 Fat
1 small apple 1 Fruit

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan®.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
1,300 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
½ cup cooked broccoli 1 Vegetable
3 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, peppers, and mushrooms
3 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 1 Fat
1 small apple 1 Fruit

Evening Fueling
OPTAVIA Essential Sweet Blueberry Biscuit 1 OPTAVIA Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
1,400 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
½ cup cooked broccoli 1 Vegetable
3 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, peppers, and mushrooms
3 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 2 Fat
8 large black olives
1 small apple 1 Fruit

Evening Fueling
OPTAVIA Essential Sweet Blueberry Biscuit 1 OPTAVIA Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
1,500 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
½ cup cooked broccoli 1 Vegetable
3 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
3 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 2 Fat
8 large black olives
1 small apple 1 Fruit

Evening Fueling
OPTAVIA Essential Sweet Blueberry Biscuit 1 OPTAVIA Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan®

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
1,600 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
½ cup cooked broccoli 1 Vegetable
4 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
4 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 2 Fat
8 large black olives
1 small apple 1 Fruit

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
1,700 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
½ cup cooked broccoli 1 Vegetable
4 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
4 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 2 Fat
8 large black olives
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
1,800 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
½ cup cooked broccoli 1 Vegetable
4 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch
1 tsp olive oil 1 Fat
1/2 cup canned sliced pears (in juice) 1 Fruit

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
4 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 2 Fat
8 large black olives
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
1,900 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
½ cup cooked broccoli 1 Vegetable
5 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch
1 tsp olive oil 1 Fat
1/2 cup canned sliced pears (in juice) 1 Fruit

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
5 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 2 Fat
8 large black olives
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
2,000 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
1 cup total cooked cauliflower and broccoli 2 Vegetables
5 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch
1 tsp olive oil 1 Fat
1/2 cup canned sliced pears (in juice) 1 Fruit

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
5 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 2 Fat
8 large black olives
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy
1/2 cup baked sweet potato 1 Starch

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
2,100 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
1 cup total cooked cauliflower and broccoli 2 Vegetables
6 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch
1 tsp olive oil 1 Fat
1/2 cup canned sliced pears (in juice) 1 Fruit

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
6 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 2 Fat
8 large black olives
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy
1/2 cup baked sweet potato 1 Starch

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
2,200 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
1 cup total cooked cauliflower and broccoli 2 Vegetables
6 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch
1 tsp olive oil 1 Fat
1/2 cup canned sliced pears (in juice) 1 Fruit

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
6 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 3 Fat
8 large black olives
1 tsp trans-fat-free margarine
1/2 cup baked sweet potato 1 Starch
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
2,300 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 1 Dairy
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
1 cup total cooked cauliflower and broccoli 2 Vegetables
7 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch
1 tsp olive oil 1 Fat
1 cup canned sliced pears (in juice) 2 Fruit

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
7 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 3 Fat
8 large black olives
1 tsp trans-fat-free margarine
1/2 cup baked sweet potato 1 Starch
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
2,400 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 2 Dairy
¾ cup low-fat yogurt
1 ¼ cup whole strawberries 1 Fruit

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
1 cup total cooked cauliflower and broccoli 2 Vegetables
7 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch
1 tsp olive oil 1 Fat
1 cup canned sliced pears (in juice) 2 Fruit

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
7 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 3 Fat
8 large black olives
1 tsp trans-fat-free margarine
1/2 cup baked sweet potato 1 Starch
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice

NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118

 Optimal Health 3 & 3 Plan ®
2,500 Calorie
Sample Meal Plan
Breakfast Serving Size
¾ cup ready-to-eat unsweetened cereal 1 Starch
1 cup skim or low-fat milk 2 Dairy
¾ cup low-fat yogurt
1 ¼ cup whole strawberries 1 Fruit
6 almonds 1 Fat

Mid-Morning Fueling
Optimal Health Strawberry Yogurt Bar 1 Optimal Health Fueling

Lunch
1 cup total cooked cauliflower and broccoli 2 Vegetables
7 oz. grilled chicken 1 Protein
¾ cup low-fat yogurt 1 Dairy
1 slice whole-wheat bread 1 Starch
1 tsp olive oil 1 Fat
1 cup canned sliced pears (in juice) 2 Fruit

Mid-Afternoon Fueling
Optimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner
2 cups raw spinach 2 Vegetables
1 cup total diced tomatoes, cucumbers, and mushrooms
7 oz. baked yellowfin tuna 1 Protein
2 Tbsp low-fat salad dressing 3 Fat
8 large black olives
1 tsp trans-fat-free margarine
1/2 cup baked sweet potato 2 Starch
1/3 cup cooked brown rice
1 small apple 1 Fruit
1 cup skim or low-fat milk 1 Dairy

Evening Fueling
Optimal Health Cookies and Cream Shake 1 Optimal Health Fueling

1 Free Choice
NOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete
selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your OPTAVIA Coach
if you have any questions about the Optimal Health 3 & 3 Plan.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_3-3-Sample-Meal-Plans_080118