DIY Optavia means following the Optimal Weight 5 & 1 Plan without buying Optavia’s products or coaching. This involves creating your own meal plan using store-bought or homemade Fuelings, and preparing your own Lean and Green meals. You’ll still need to strictly adhere to the 5&1 Plan’s guidelines. So why do it yourself? To save money and have more flexibility in your food choices. Consult a healthcare provider first, especially if you have dietary restrictions. Here is a 10-step guide to doing Optavia on your own.
- Create Your Own OPTAVIA Meal Plan
- Use Protein Shakes Similar to OPTAVIA
- Make Your Own DIY OPTAVIA Fuelings
- Find Cheaper Substitutes for OPTAVIA Fuelings
- Look for Bars Comparable to OPTAVIA Bars
- Make Your Own DIY OPTAVIA Bars
- Build Your Own OPTAVIA Food List
- Join the OPTAVIA online community
- Build Muscle
- Find weight loss coach
1. Create Your Own OPTAVIA Meal Plan
The Optavia 5 & 1 plan focuses on consuming 800-1,000 calories daily through five small meals and one “lean and green” meal. The goal is to eat every 2-3 hours to help manage blood sugar levels. While some research suggests potential benefits like lower BMI, it’s important to understand that results are individual and this approach may not be suitable for everyone. Consult a healthcare provider before making major dietary changes.
Here’s what a DIY Optavia-inspired meal plan might look like:pen_spark
- Breakfast:
- 1/2 protein bar + piece of fruit
- Protein shake made with unsweetened protein powder, berries, and spinach
- Morning Snack:
- Small Greek yogurt + handful of nuts
- Pre-portioned bag of veggie sticks
- Lunch:
- Optavia-style “crunchers” with a side of raw vegetables
- Homemade lentil soup
- Lean and Green Meal:
- Grilled chicken breast + steamed broccoli + small side salad
- Baked fish with roasted vegetables
- Evening Snack:
- Small apple with natural peanut butter
- Cottage cheese with berries
An easy way to create your own Optavia-inspired meal plan is by using substitutes like protein shakes or homemade smoothies. At Optimal Weight Plan, we’re a team of independent OPTAVIA coaches who help you find suitable substitutes. Call us today to schedule a discovery call and learn how to choose the right products for you.
2. Use Protein Shakes Similar to OPTAVIA
Using alternative shakes similar to OPTAVIA means substituting OPTAVIA Fuelings with other protein shakes or meal-replacement shakes that closely match OPTAVIA’s nutritional profile. These alternatives offer a similar balance of macronutrients at a much lower cost. Ideally, each shake should have around 100 calories, 10 grams of protein, and under 15 grams of carbohydrates per serving. The main benefit of using similar protein shakes to OPTAVIA is cost savings. Instead of spending $3.32 per serving on Optavia’s branded shakes, you can look for products like high-protein chocolate milk, whey protein shakes, and high-protein coffees.
Where can you find OPTAVIA shake alternatives? Grocery stores offer options from brands like Atkins, Quest Nutrition, Muscle Milk, SlimFast, WonderSlim, Evolve, or ICONIC. This photo shows one of the top OPTAVIA shake alternatives – Muscle Milk Zero.
It has nearly double the amount of protein per serving, zero sugar, and the same calorie count as OPTAVIA Fuelings. This protein shake features 20 grams of soy-free protein (avoiding a chalky aftertaste), 2 grams of net carbs, and 100 calories per serving – all for $2.20 per serving, which is around 34% cheaper than Optavia shakes.
3. Make Your Own DIY OPTAVIA Fuelings
Making Your Own DIY OPTAVIA Fuelings means creating your own smoothies with nutritional values similar to OPTAVIA shakes. Unlike OPTAVIA shake hacks, which focus on improving flavor, here we’re talking about creating from-scratch smoothies, milkshakes, and high-protein coffees. The biggest advantage of creating DIY Optavia Fuelings from scratch is full control over the ingredients included. The drawback is the need to carefully measure portion sizes and understand nutritional values.
So, how do you make your DIY Optavia shakes? To make a smoothie, combine your favorite protein powder with other ingredients such as fruits or vegetables. At Optimal Weight Plan, we love making Optavia-approved coffee shakes. Here’s a photo of one of our easiest DIY OPTAVIA-style coffee shakes with protein.
It offers similar nutrition to Optavia while boasting fewer calories, zero carbs, and a delicious taste. The key ingredients are drip coffee (try Powerbean Coffee for specialty options!) and one scoop of whey protein powder (30 kcal and 23 grams of protein). It’s easy to accidentally add too much sugar or high-calorie ingredients, defeating the purpose of a meal replacement shake. To avoid this, try to match Optavia’s nutritional guidelines. With the right ingredients, this shake shouldn’t take more than 5 minutes to prepare and costs less than $2.00. If shakes are not your thing, you can start looking for other Optavia fueling substitutes and cheaper alternatives such as Greek yogurt, high-protein crisps, beef jerky, cheese crackers, and more.
4. Find Cheaper Substitutes for OPTAVIA Fuelings
Finding cheaper substitutes for OPTAVIA fuelings means looking for store-bought snacks that align with OPTAVIA’s guidelines. Since OPTAVIA Fuelings cost $3.32 per serving, anything below $3.00 is a win. So what cheaper replacements are we talking about? Besides protein shakes and bars consider options like yogurts, dry meats, bone broths, high-protein oatmeals, and cereals. For example, Two Good pumpkin Greek low-fat yogurt (5.3 oz) offers 12 grams of protein, 3 grams of carbs, and 80 calories. A 4-pack at Walmart costs around $4.16, or $1.04 per serving – three times cheaper than OPTAVIA Fuelings. When choosing OPTAVIA fueling replacements, focus on nutritional value. Opt for plain flavors to reduce sugar content. Use a grocery list, calculator, and nutritional information to compare products effectively.
5. Look for Bars Comparable to OPTAVIA Bars
Looking for protein bars comparable to Optavia bars means finding alternative products to replace them in your diet plan. You have two options: make your own bars that meet the same nutritional criteria, or shop for more affordable store-bought brands. (No more tiny 1.13 oz portions!) We recommend choosing protein bars with low to no carbs, high protein content, and a lower price tag than Optavia Fuelings. A good starting point is to search for protein bars under $3 each. This table displays some substitute snack examples you can use when following the Optavia plan independently.
| Brand | Cost per bar | Proteins |
|---|---|---|
| Power Crunch Whey Protein Bar | $1.66 | 13 grams |
| Hemp Yeah! Super Seed Bar | $1.67 | 10 grams |
| Proti Fit Protein Bar | $2.12 | 15 grams |
| One Protein Bar | $2.32 | 20 grams |
| Kind Protein Bar | $2.29 | 12 grams |
| No Cow Bar | $2.33 | 21 grams |
| Outright Bar | $2.50 | 15 grams |
So what are the best bars comparable to OPTAVIA bars? Based on our experience and feedback from clients, our favorite is the Quest mini protein bar. While this bar may have a bit less protein compared to Optavia bars, it excels in other areas. Each serving, priced at just $1.13, is 65% more affordable than Optavia Fuelings, and it’s incredibly satisfying. After enjoying one of these, I feel full for quite some time, a stark contrast to the lingering hunger I experienced with Optavia bars. Another way to substitute OPTAVIA bars is to make them yourself. You can also try making DIY Optavia bars but this requires a food scale, measuring cups, a blender, recipes, and ingredients like protein powder, oats, and nuts.
6. Make Your Own DIY OPTAVIA Bars
Making your own Optavia bars from scratch involves following recipes for meal-replacement bars that align with the Optavia diet’s nutritional guidelines. Focus on finding recipes high in protein and fiber, but low in sugar and carbs – just like the store-bought versions. While making your own Optavia bars isn’t complicated, precise measurements are important for accurate nutrition. You’ll need a food processor, measuring cups and spoons, a mixing bowl, a baking sheet, and parchment paper.
A common mistake when making DIY Optavia bars is using too much sugar or the wrong types of protein. Stick to unsweetened ingredients and high-quality protein powders to stay on track. If you’d like to add nuts, seeds, dried fruits, super greens powder, syrups, and seasonings, do so sparingly to match the small portion sizes typical of Optavia bars. The ingredients could set you back around $20, but remember, you’ll be making multiple bars. According to a 2021 study by Thais Regina Mezzomo from Centro Universitário Internacional UNINTER, “On average, the homemade meals are less expensive, compared to foods commercially prepared.”
7. Build Your Own OPTAVIA Food List
Building your own OPTAVIA-inspired food list involves focusing on approved products. This primarily means lean protein sources like chicken, turkey, and fish. Here’s a breakdown to make your shopping easier :
- Lean Proteins: Choose from chicken breast, turkey breast, lean cuts of beef, fish (salmon, tuna, cod, etc.), shellfish, eggs, and tofu.
- Non-Starchy Vegetables: Include leafy greens (spinach, kale), broccoli, cauliflower, peppers, zucchini, and many more.
- Healthy Fats: Opt for olive oil, avocado, nuts, and seeds in moderation.
- Optional Condiments: Use sparingly for flavor. Look for options with less than 1 gram of carbohydrate per serving.
You can find printable OPTAVIA food list on our website. It includes everything from lean and green meal options to approved drinks, frozen meals, low-carb noodles, and more. Plus, join our vibrant Facebook community for recipe ideas, tips, and support on your weight loss journey.
8. Join the OPTAVIA Online Community
While OPTAVIA’s online community is for their customers, there are similar forums where you can find support for your DIY 5 & 1 plan. These alternative communities offer a place to connect, share experiences, and get tips from others on the same journey. The 2022 study conducted by Yixin Zhou and Jonathan J. H. Zhu, investigated online weight loss goal challenge groups. Their findings highlight that group composition and social contact significantly influence individual health outcomes. Utilizing data from 2,479 participants, the research demonstrated that diverse group health statuses and individual participation in social interactions played crucial roles in facilitating weight loss. So how to find communities similar to OPTAVIA? We recommend Facebook groups, joining is usually free and takes only a few minutes. Active participation is key for maximum benefit; don’t just join, but engage and contribute! Online support can be crucial for weight loss success.
9. Build Muscle
Building muscle on OPTAVIA is important because it increases your metabolism, helping you burn more calories even at rest. To support muscle health, OPTAVIA has introduced OPTAVIA ACTIVE. This includes protein shakes and essential amino acids (EAA) in the main OPTAVIA Muscle Health Kit for Medically Supported Weight Loss. OPTAVIA ACTIVE also gives you access to the Aaptiv exercise app, featuring over 7,000 on-demand workouts designed to build muscle.
Muscle mass helps preserve your lean body mass while on a reduced-calorie plan like OPTAVIA, promoting healthy weight loss. A 2021 study by David McCarthy from London Metropolitan University highlights that weight loss programs can lead to a loss of skeletal muscle tissue. The study recommends a combination of resistance exercise and increased protein intake (above the standard 0.8 g/kg body weight/day) to combat this loss, particularly for older individuals.
If you want to implement OPTAVIA ACTIVE on your own, start by adding strength training into your weekly plan. Look for alternatives to OPTAVIA’s whey protein shakes and amino acids. Strength training can also help manage the increased appetite that sometimes accompanies intense exercise, making it easier to stick to your OPTAVIA plan.
10. Find Weight Loss Coach
Finding a weight loss coach, although not essential, can help you navigate diet plans in the long term, provide accountability, and offer professional help if results don’t come as expected. But can you do OPTAVIA on your own without a coach? Yes, you can, but hiring a separate coach has many benefits.
Research on the effectiveness of weight loss coaching presents a mixed picture. A 2021 meta-analysis published in Advances in Nutrition Journal by Sofia Mendes Sieczkowska found only trivial benefits compared to standard care, indicating the need for more rigorous studies. However, a 2022 study by Laura Hesseldal from University of Southern Denmark showed that an eHealth lifestyle coaching program resulted in significant long-term weight loss (-4.5 kg vs. -1.5 kg for the control group). Further, a 2023 retrospective study in Cureus by Rabab A Aldhamin demonstrated the potential of health coaching in real-world settings, with participants achieving a mean weight loss of -2.68 kg and factors such as male sex, more coaching sessions, and longer follow-up being linked to greater weight loss success.
At Optimal Weight Plan, our experienced health coaches understand that weight loss is challenging and requires time. Let’s discuss if a personalized coaching plan is the right fit for you. Contact us today for a free consultation.
How To Do OPTAVIA On Your Own Without a Coach?
To do OPTAVIA on your own without a coach, but it requires a basic understanding of nutrition, meal planning, and calorie deficits. This also includes strictly following the 5 and 1 plan, which involves cooking five small meals a day and one lean and green meal. If you prefer not to work with an OPTAVIA coach, consider hiring a separate weight loss coach specializing in weight management for personalized guidance and support.
How to Buy OPTAVIA Without a Coach?
If you want to try OPTAVIA without a coach, your options are limited. You can find OPTAVIA products through third-party resellers on platforms like Facebook Marketplace, eBay, Poshmark, and Etsy, but you cannot purchase them directly from the official OPTAVIA website.
