The OPTAVIA approved cheese list details the types of cheese you can enjoy on the OPTAVIA 5&1 weight loss program.Serving sizes may vary depending on the cheese type, calorie count, and fat content. Wondering what cheeses are on the OPTAVIA list? You have 11 options, including cottage cheese, ricotta, and mozzarella, all permitted in every phase of the program. There are even vegan and dairy-free options available. Keep in mind that some cheeses like Colby, Swiss, Fontina, and Manchego might be limited or excluded due to their calorie or fat content.
In this OPTAVIA cheese guide, we’ll explore the best cheeses for 5 and 1 plan, discuss how much cheese counts as a lean option, and address getting enough protein from cheese if you’re following the program independently. The following are the list of 11 cheeses you can have on OPTAVIA diet.
- Mozzarella (part-skim)
- Feta
- Ricotta
- String cheese
- Cream Cheese
- Cottage Cheese
- Mascarpone
- Brie
- Cheddar (reduced-fat)
- Parmesan (reduced-fat)
- Gorgonzola
1. Mozzarella (part-skim)
Mozzarella, a soft, creamy cheese originating in Italy and made from buffalo or cow milk, is approved on OPTAVIA. It’s a popular choice for pizza and other Italian dishes. According to the U.S. Department of Agriculture (USDA), a single ounce of mozzarella contains approximately 79 calories and 4.8 grams of fat, mostly saturated. However, it also provides calcium, phosphorus, and other nutrients.
OPTAVIA Serving Sizes:
- Mozzarella (Fresh): 2 oz (requires an additional healthy fat serving) – counts as 1/3 Leaner protein.
- Mozzarella (Reduced Fat, Part Skim shredded with 3-6 g fat/oz): 1 cup – counts as 1 Lean protein.
2. Feta
Feta, a traditional Greek cheese made from sheep’s milk, is approved on OPTAVIA. It’s one of those cheeses that’s hard to resist, with its firm, crumbly texture and slightly salty flavor. I enjoy using feta in salads, sandwiches, and pies, or as a topping for pizzas and other dishes.
According to the USDA, one ounce of feta cheese contains about 75 calories and 6 grams of fat. The fat content varies depending on the type of milk used. (During the 5 and 1 weight loss plan, feta cheese can only be eaten as a condiment.) It’s recommended to choose a reduced-fat variety. Sheep’s milk feta is higher in fat than cow’s milk feta, while goat’s milk feta has the lowest fat content of the three.
What is the serving size of Feta cheese on OPTAVIA?
- Feta Cheese (Regular): 1 Tbsp = 1 Condiment
- Feta Cheese (Reduced Fat): 2 Tbsp = 1 Condiment
- Feta Cheese (Fat-Free): 1 oz = 1 Condiment
3. Ricotta
Ricotta, another type of cheese that originated in Italy, is allowed on the OPTAVIA 5 and 1 plan. It is made from whey,the liquid left over from cheesemaking. Ricotta is versatile, used in both sweet and savory dishes. It has a mild flavor and a creamy texture. Ricotta is lower in calories and fat than other types of cheese, making it a healthier option. Ricotta can be used as your meatless option for Optavia meals – 8oz (1 cup) per serving. It is also a good source of calcium and protein.
What is the serving size of ricotta cheese on Optavia? Ricotta Cheese (Low-Fat Part-Skim – 2-3 grams fat per oz): 1 cup (8 oz) = 1 Lean
4. String cheese
String cheese can be a fueling alternative on OPTAVIA if consumed in moderation as a low-fat, high-protein snack.According to the USDA, one serving typically contains under 100 calories and close to 8 grams of protein. To make the healthiest choice, opt for mozzarella string cheese over cheddar, as it usually has more protein and less fat. While I’m not personally a fan of string cheese, I find that the Great Value brand from Walmart, while comparable in calories to Sargento or Frigo, has less sodium.
What is the serving size of string cheese on Optavia? On OPTAVIA, four sticks of low-fat string cheese are considered one Lean.
5. Cream Cheese
Cream cheese is a soft, white cheese with a mild flavor that you can enjoy on OPTAVIA. Made from milk and cream, it has a higher fat content than most other types of cheese. Cream cheese is often used as a spread on bread or crackers, or as a filling for desserts like cheesecake and bagels. While high in calories and fat, cream cheese can still be part of an OPTAVIA diet, but only as a condiment and in moderation.
What is the serving size of cream cheese on OPTAVIA?
- Cream Cheese (Low Fat/Light): 1 Tbsp = 1 Condiment
- Cream Cheese (Low Fat/Light): 2 Tbsp = 1 Healthy Fat
- Cream Cheese (Regular): 1 Tbsp = 1 Healthy Fat
- Cream Cheese (Regular): 1/2 Tbsp = 1 Condiment
6. Cottage Cheese
Cottage cheese is a popular Optavia diet food option on the 5&1 plan. You can have up to 12 ounces of cottage cheese per meal. It is usually white or creamy in color and comes in many varieties like regular, low-fat, or nonfat. We recommend going with nonfat cottage cheese. It has a milder flavor than other types of cheese and is often used in Optavia recipes that call for a softer cheese.
There are many delicious ways to add cottage cheese to your Optavia plan, whether for your lean and green meals or snack alternatives. It is also a favorite dairy high-protein source for fueling substitutes (often served with pumpkin seeds or vegetables). According to the USDA, one 4-ounce (113-gram) serving of cottage cheese contains approximately 111 calories and 4.3 grams of fat.
What is the serving size of cottage cheese on Optavia?
Cottage cheese (1% Low Fat): 1 ½ cups (12 oz) + 2 healthy fat servings = 1 Leanest protein serving
Cottage cheese (2% Low Fat): 1 ½ cups (12 oz) + 1 healthy fat serving = 1 Leaner protein serving
7. Mascarpone
Mascarpone is an Italian cheese made from cream that is allowed on the OPTAVIA diet. It has a light, creamy texture and a mildly sweet flavor. Often used as a spread, it can only be consumed as a condiment during the Optavia weight loss program. According to the USDA, one tablespoon (14g) of BelGioioso Mascarpone cheese contains approximately 60 calories and 6 grams of fat, primarily saturated fat. Therefore, moderation is key when consuming this cheese.
What is the serving size of mascarpone cheese on Optavia? On Optavia, one tablespoon (1 Tbsp) of mascarpone cheese is considered one Healthy Fat serving.
8. Brie
Brie is a soft cheese typically made from cow’s milk and is approved on OPTAVIA 5&1 plans. Originating from the Brie region of France, it has a mild, slightly tangy flavor. Brie is best enjoyed at room temperature to allow its flavors to fully develop.
Normally, brie is served on its own, with crackers, or bread. However, on Optavia, it can only be used as a condiment to add flavor and zest to your meal. While relatively high in calories and fat, brie also offers a good amount of potassium and calcium. Moderation is key, as excessive consumption may lead to weight gain.
Serving Sizes of Brie Cheese on Optavia:
- President Wee Brie: 1 1/2 wedge = 1 Healthy Fat
- Regular Brie Cheese: 1 Tbsp = 1 Condiment
- Half-falf Brie Cheese: 1 Tbsp = 1 Condiment
9. Cheddar (reduced-fat)
Cheddar cheese, a hard cheese originating from the English village of Cheddar in Somerset, is approved on the OPTAVIA meal plan. Made from cow’s milk, it has a pale yellow to orange color and a slightly crumbly texture.
While cheddar cheese can be enjoyed on Optavia, it’s important to note it is relatively high in calories and fat, and should only be consumed as a condiment. According to the USDA, one slice (21 grams) contains 85.9 calories and 7 grams of fat. However, it also offers a good amount of phosphorus and calcium. Cheddar cheese can be a delicious addition to Optavia mac and cheese or grilled salmon lean and green meals.
What is the serving size of cheddar cheese on Optavia?
Cheddar cheese (Low-Fat) shredded: 1 1/2 cups (6 oz) + 1 healthy fat serving = 1 Leaner
Cheddar cheese (Moderate Fat) shredded: 1 cup (4 oz) = 1 Lean (equivalent to 4 cheese sticks)
10. Parmesan (reduced-fat)
Parmesan is a hard, granular cheese, originally from Italy, that is approved on OPTAVIA. It’s a popular go-to condiment for salads, OPTAVIA spaghetti squash, and tomato sauce. Made from cow’s milk, Parmesan has a strong, nutty flavor. One ounce contains around 122 calories and 8 grams of fat. While high in fat, it’s not allowed as the main lean meal on the 5 and 1 plan.
What is the serving size of Parmesan cheese on OPTAVIA?
- Parmesan (Reduced-fat): 2 Tbsp = 1 Condiment
- Parmesan (Regular): 1 Tbsp = 1 Condiment
- Parmesan (Dry Grated/Kraft in a jar – Regular): 1 Tbsp = 1 Condiment
11. Gorgonzola
Gorgonzola cheese is a soft cheese with a creamy texture and a strong, sharp flavor, and you can enjoy it on the OPTAVIA plan. The cheese is typically white or pale yellow in color, with streaks of blue or green mold running through it. While blue cheeses like Gorgonzola are higher in calories and fat content than other types of cheese, they also have a richer flavor that many people enjoy. In addition, they are relatively low in lactose, so some people are able to enjoy them without experiencing digestive issues. While it’s not recommended to eat blue cheese every day, it can be a nice treat to enjoy on occasion.
What is the serving size of Gorgonzola cheese?
Gorgonzola (Reduced-fat): 2 tablespoons = 1 Condiment serving
Gorgonzola (Regular): 1 tablespoon = 1 Condiment serving
Can You Eat Cheese on OPTAVIA 5 and 1?
Yes, cheeses can be included in the Optavia food list, but there are some limitations. For example, cottage cheese is allowed on the 5&1 plan as a lean protein option due to its low-calorie content and high protein levels. On the other hand,feta cheese has a much higher fat and calorie count, so it’s allowed only as a condiment to add flavor. Depending on the type of cheese, it can be used as a lean protein, healthy fat, condiment, or Optavia fueling alternative, based on its nutritional content.
Keep in mind that the Optimal Health 3&3 plan allows a variety of dairy products and cheeses, as described in their healthy exchanges food list. Ultimately, the best cheese for your Optavia diet depends on your personal preferences and goals. If you’re trying to lose weight, choose cheeses that are lower in calories and fat.
Should I use Optavia’s Cheese List On My Own OPTAVIA Program?
Using the Optavia cheese list as a guide for serving sizes and approved cheese options can be helpful when following the Optavia program independently. This list includes a variety of cheese options that have been approved for the program based on factors such as calories, fat content, and protein content.
By following the cheese list, you can ensure that you are staying within the recommended serving sizes for cheese while still getting the nutrients you need to support your weight loss goals. In addition to the cheese list, the Optavia program also includes a lean protein list, which can help you choose other sources of protein that are allowed on the program. By combining these two lists, you can create a variety of delicious and satisfying meals that fit within the Optavia program guidelines. Remember to consult the Optavia program materials or a coach for further guidance and personalized recommendations.
If you’re struggling to put together a meal plan that fits your needs and preferences, reach out to us at Optimal Weight Plan. Our team of coaches can help you create a customized plan that will set you up for success.
