© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Transition-Plans_080118

TransitionOnce you’ve achieved your healthy weight, and learned what healthy eating looks like, we're here to help you transition to lifelong healthy eating. The Transition phase gradually increases your calorie intake and reintroduces a wider variety of foods. The calories you need after transition to maintain your weight varies according to your height, weight, gender, age, and activity level.

sample transition chartWeek Target # of

calories Fuelings Lean and Green Meals Additions

1 850 -1,050 5 1 1 cup (2 servings) of vegetables (any kind)

2 900 -1,150 4 1

In addition to • 1 cup of vegetables

ADD• 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries (2 servings)*

3 1,000 -1,300 4 1

In addition to• 1 cup of vegetables AND• 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries*

ADD• 1 cup of low-fat or fat-free dairy (1 serving)

4-6 1,100 -1,550 3 1

In addition to• 1 cup of vegetables AND• 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries* AND• 1 cup of low-fat or fat-free dairy

ADD• 4- to 6-oz. of lean meat (1 serving) AND 1 serving of starch ***

*Fresh, or, if canned, unsweetened and packed in juice, not syrup. **Grilled, baked, poached, or broiled — not fried. ***Examples: 1 slice of whole-grain bread, ¾ cup high-fiber cereal, 1/3 cup cooked whole-wheat pasta or brown rice, ½ cup cooked beans or lentils, 3 oz. baked potato or sweet potato.

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Transition-Plans_080118

Sample Transition Meal Plans

Breakfast

OPTAVIA Essential Golden Pancakes

Mid-Morning Fueling

OPTAVIA Essential Sweet Blueberry Biscuit

Lunch

OPTAVIA Essential Cheesy Buttermilk Cheddar Mac with 1 cup diced tomato and green pepper

Mid-Afternoon Fueling

OPTAVIA Essential Zesty Cheddar & Italian Herb Crunchers

Dinner

5 oz. grilled salmon with 1 ½ cups asparagus

Evening Fueling

OPTAVIA Essential Chocolate Fudge Pudding

Breakfast

OPTAVIA Select Wild Blueberry Almond Hot Cereal with 1 medium banana

Mid-Morning Fueling

OPTAVIA Essential Creamy Chocolate Shake

Lunch

OPTAVIA Essential Hearty Red Bean & Vegetable Chili with 1 cup baby carrots

Mid-Afternoon Fueling

1 medium pear

Dinner

6 oz. grilled halibut with 1 1/2 cups zucchini and 1 tsp olive oil

Evening Fueling

OPTAVIA Essential Frosty Mint Chocolate Soft Serve Treat

Week 1: 850 – 1,050 calories OPTAVIA Fuelings: 5Lean and green meals: 11 cup of additional vegetables (2 servings)

Week 2: 900 – 1,150 calories OPTAVIA Fuelings: 4Lean and green meals: 11 cup of additional vegetables (2 servings)2 medium-sized pieces of fruit OR 1 cup cubed fruit or berries (2 servings)

Week 2 Sample Meal Plan:

Week 1 Sample Meal Plan:

© 2018 OPTAVIA LLC. All Rights Reserved. OPTAVIA_DOC_Transition-Plans_080118

Breakfast

OPTAVIA Essential Velvety Hot Chocolate

Mid-Morning Fueling

OPTAVIA Essential Silky Peanut Butter and Chocolate Chip Bar

Lunch

5 oz. baked salmon with 1 1/2 cups broccoli

Mid-Afternoon Fueling

OPTAVIA Select Chia Bliss Smoothie blended with 1 cup blueberries

Dinner

OPTAVIA Essential Beef & Garden Vegetable Soup with 1 cup sliced bell pepper and cucumber

Evening Fueling

1 cup low-fat yogurt

Breakfast

OPTAVIA Essential Red Berry Crunchy O's Cereal with 1 cup low-fat milk and 1/2 cup strawberries

Mid-Morning Fueling

OPTAVIA Essential Caramel Delight Crisp Bar

Lunch

4 oz. grilled chicken breast with 1 cup cooked spaghetti squash

Mid-Afternoon Fueling

1 medium apple

Dinner

6 oz. turkey breast (skinless) with 1-1/2 cups green beans, 1 small sweet potato (3 oz.), and 1 Tbsp reduced-fat margarine

Evening Fueling

OPTAVIA Essential Chewy Chocolate Chip Cookie

Week 3: 1,000 – 1,300 calories OPTAVIA Fuelings: 4Lean and green meals: 11 cup of additional vegetables (2 servings)2 medium-sized pieces of fruit OR 1 cup cubed fruit or berries (2 servings)1 cup or low-fat or fat-free dairy (1 serving)

Week 4: 1,100 – 1,550 calories OPTAVIA Fuelings: 3Lean and green meals: 11 cup of additional vegetables (2 servings)2 medium-sized pieces of fruit OR 1 cup cubed fruit or berries (2 servings)1 cup or low-fat or fat-free dairy (1 serving)4- to 6-oz. of lean meat (1 serving) AND 1 serving of starch

Week 3 Sample Meal Plan:

Week 4 Sample Meal Plan: