OPTAVIA snacks, also referred to as OPTAVIA optional snacks, are low-calorie foods you can eat in between your five OPTAVIA Fuelings and lean and green meal. While the term ‘snack’ is used in everyday language, as well as “a snack,” “snacking,” and “snack food,” it doesn’t mean the same as ‘OPTAVIA snack’. OPTAVIA guidelines suggest eating healthy snacks only if your hunger persists after your 5 Fuelings and 1 lean and green meal.
OPTAVIA optional snacks differ from OPTAVIA free snacks (available on the Optimal 3 and 3 plan during maintenance), and they are not considered OPTAVIA Fuelings. One key difference is calorie count: each OPTAVIA Fueling has around 100 calories, while each optional snack should have approximately 50 calories (or less) per serving, and you can have only one per day, depending on your plan. Since OPTAVIA doesn’t offer an extensive list of options, the question remains of what can you snack on while on OPTAVIA? Good OPTAVIA snack choices include raw vegetables like beets, carrots, parsnips, bell peppers, eggplants, or cucumbers. You can also choose protein foods like tuna, eggs, or chicken breast.
Are OPTAVIA snacks considered healthy? It depends. The U.S. Department of Agriculture recommends multiple healthy snacks per day, such as raw, cut-up vegetables and fruits. However, according to the Dietary Guidelines for Americans 2020-2025, snacks that offer little nutrition but are high in saturated fat, sugar, and sodium can contribute to unwanted weight gain if consumed excessively. So it’s all about the choices, and if you’re wondering what are the examples of healthy snacks on OPTAVIA, the following list shows you 10 OPTAVIA snacks, which can be used for both OPTAVIA optional snacks and free snacks. If you’re wondering when and how to implement snacking into your OPTAVIA diet plan, reach out to us, we’re Optimal Weight Plan, a group of Independent OPTAVIA coaches, who can help you design your meal plan that includes healthy snacks.
1. Hard-Boiled Egg
Hard-boiled eggs are part of the OPTAVIA snacks list. For us, hard-boiled eggs are the best high-protein snacks on Optavia because they’re convenient, satisfying, and support muscle repair and growth. Although one medium-sized egg has around 71 calories, according to the USDA database, it also has 6 grams of protein. You can like to cover them with spicy hot chili sauce.) We often recommend to our clients to pre-cook eggs during their Sunday meal prep ritual or randomly during the week. One boiled egg is enough to keep the hunger pangs in check for at least a couple of hours.
2. Cucumber Sticks
Cucumber sticks are OPTAVIA-approved snacks because they are low in calories, hydrating, and provide a refreshing crunch. Cucumbers are mostly water, so they help you stay hydrated and are also low in calories, aiding in weight loss. Although five cucumber sticks contain only 7.5 calories, they are filling and can keep you satisfied for a while. Additionally, cucumber skin is a good source of vitamin K, which supports blood clotting and strengthens bones. We love raw cucumber sticks as snacks because they are refreshing. For added flavor, you can enjoy them with a low-fat dip or hummus.
3. Tomato Cherry
Cherry tomatoes are approved on OPTAVIA as healthy snacks because they are rich in antioxidants, low in calories, and offer a burst of sweetness in every bite. They are high in lycopene, a powerful antioxidant that may help reduce the risk of certain cancers and protect against heart disease. Cherry tomatoes are also rich in vitamin C, vitamin A, and potassium, which helps regulate blood pressure and muscle function. One cup of cherry tomatoes, equivalent to 150 grams, contains only 47 calories. You can enjoy them on OPTAVIA with a sprinkle of salt to enhance their flavor.
4. Olives
Olives are OPTAVIA diet snacks because they provide healthy fats, are rich in antioxidants, and offer a savory flavor profile. However, you should consume them in moderation due to their high-calorie content. One medium olive has approximately 5 calories, so monitor portion sizes to avoid excessive calorie intake. As an OPTAVIA snack, we recommend to have no more than 10 olives per serving, which is around 58 calories. To lower calories, I buy them in brine, not in oil.
5. Raw Celery Sticks
Raw celery sticks are ideal OPTAVIA optional snacks because they are crunchy, low in calories, and high in fiber, making them a satisfying and healthy choice for snacking. In fact, Raw celery sticks are full of essential vitamins and minerals, such as vitamin K, vitamin C, and potassium, which contribute to overall health and well-being. While they’re not significantly satisfying, they provide a satisfying crunch and can help curb cravings between meals. In term of calories, OPTAVIA website recommends to have 3 pieces per serving, which is equivalent to 17 calories. To make it less bitter, you can snack on them while dipping them in zero-calorie salad dressing or homemade curd.
6. Low-Fat Cottage Cheese
Low-fat cottage cheese is one of our favorite protein-rich foods approved by Optavia because it’s versatile, delicious, and packed with essential nutrients like protein and calcium. We love to combine cottage cheese with something crunchy like pumpkin seeds, sunflower seeds, or dried onions. You can also mix it with the aforementioned celery sticks. Just chop a couple of stalks into small half-inch pieces and sprinkle them into the cottage cheese container. To finish, add a pinch of salt and chili flakes. When choosing low-fat cottage cheese as an OPTAVIA snack, keep in mind to use no more than a 60-gram (less than 2 oz) serving, which has around 41 calories.
7. Tuna Fish
Tuna fish canned in water is one of the leanest OPTAVIA 5 and 1 snacks because it’s high in protein, low in fat, and provides essential omega-3 fatty acids. One small can of tuna, which is around 75 grams, has 63 calories and 24 grams of protein, almost double what OPTAVIA Fuelings provide. While the taste may not appeal to everyone, you can enhance it by squeezing lemon or lime juice or simply mixing it with zero-calorie salad dressing. Here’s a photo of one of our favorite (and affordable) tuna cans, available at Walmart. Each serving size is 2 oz, totaling 50 calories, making it perfect for snacks.
8. Snap Peas
Snap peas are a great OPTAVIA snack idea because they are low in calories, hydrating, and provide a refreshing crunch. They contain fiber, vitamins, minerals, and phytochemicals, which contribute to gastrointestinal health, a lower glycemic index,and reduced starch digestibility. Additionally, snap peas offer antioxidant and anticarcinogenic activity due to their polyphenolic content, as well as cholesterol-lowering and anticarcinogenic effects from saponins. Furthermore, the galactose oligosaccharides in snap peas exert beneficial prebiotic effects in the large intestine, according to a 2012 study review by Wendy J Dahl from University of Florida.
9. Raw broccoli
Raw broccoli is one of the most popular OPTAVIA 5&1 snacks due to its high nutrient density, satisfying crunch, and ability to support weight loss goals. A 2022 experimental study by Tânia Martins from the University of Trás-os-Montes and Alto Douro indicated that broccoli helped mice maintain lower body weight, reduce adipose tissue accumulation, and enhance antioxidant enzyme activity. These findings suggest that broccoli may have beneficial effects in preventing weight gain and fat accumulation associated with high-fat diets, making it a potential dietary intervention for obesity management. With only 35 calories per cup, broccoli has always been a staple on our OPTAVIA diet food list, offering versatility as both a snack and a fueling alternative.
10. Raw sweet peppers
Raw sweet peppers are one of the snacks allowed on OPTAVIA that are satisfying, tasty, and low-calorie. One cup of raw sweet pepper has 33 calories. What’s more, raw sweet peppers contain a compound called capsaicin, which has been studied for its potential to aid in weight management. Capsaicin is known to increase metabolism, reduce appetite, and promote fat burning, according to a 2017 study review by Jia Zheng from Peking Union Medical College Hospital. So, including raw sweet peppers in your OPTAVIA snacks can not only add flavor and satisfaction but also potentially support your weight loss goals.
What Snacks Are Not Allowed on OPTAVIA Diet Food List?
Snacks not allowed on OPTAVIA diet food list are listed below.
- High-Carb Snacks: Chips, crackers, pretzels, most cookies, and candy. These are high in refined carbohydrates and sugars that can derail weight loss.
- Sugary Drinks: Sodas, sweetened juices, sports drinks, and most sweetened teas and coffees. Opt for water, unsweetened tea/coffee, or drinks with OPTAVIA-approved sweeteners.
- Full-Fat Dairy: While some low-fat dairy is allowed, full-fat options like whole milk, regular cheese, and creamy yogurt are generally discouraged.
- Fatty Meats: Opt for lean meats, and avoid processed varieties like sausage and bacon.
- Most Fruits: The OPTAVIA plan allows for very limited amounts of specific fruits. Generally, most fruits will be too high in sugar.
- Starchy Vegetables: Potatoes, corn, peas, etc. Focus on non-starchy vegetables.
When To Eat OPTAVIA Optional Snacks?
The best time to eat OPTAVIA optional snacks is when you’re feeling hungry but don’t have time for a full meal, after a workout lasting an hour or more, before bedtime to support muscle growth and heart health, and before dining out to help make healthier choices.
How To Add OPTAVIA Snacks Into 5&1 Meal Plan?
You can only include specifically approved OPTAVIA snacks as part of the 5&1 Meal Plan, allowing for one optional snack per day. Here’s how to do it:
- Choose from OPTAVIA’s snacks: Select from options like OPTAVIA puffs, popcorn, or other pre-portioned snacks provided with your program.
- Time your snack strategically: Enjoy your snack as a mid-morning or afternoon boost to manage cravings.
- Hydrate: Pair your snack with water, unsweetened tea, or coffee.
- Track your intake: Ensure you’re staying within your daily Fueling limits and overall calorie goals.
- Consult a coach: For personalized guidance on snack choices and timing, consider hiring a coach.
We at Optimal Weight Plan, a group of OPTAVIA coaches, are ready to help! Call us today to schedule a complimentary call and discover how we can create a plan tailored to your success.
