Order Healthy and
Think Healthy
Dining Out Guide
Table of Contents
Sit Down Restaurant Options .............................. 5
Fast Food Restaurant Options ...........................12
What is a Lean & Green™ Meal? ........................21
Beverages ...............................................................30
Tips to Keep You on Track .................................32
Healthy Celebrations ..........................................38
Healthy Ideas for Specific Cuisines .................42
Dining Out
At OPTAVIA, we believe you can live the best life possible and we
know that requires a healthy you. We also know that there will be
times when you are out with friends and family and need to make
healthy eating decisions. This guide will help empower you to make
healthier choices, whether you are dining out, enjoying take-out
after a busy day or taking part in a special occasion. OPTAVIA’s
Registered Dietitian and nutrition team evaluated the menus of sit
down and fast food restaurants and have selected items that fit the
nutritional profile of an OPTAVIA Lean & Green Meal, so you can
stay on track — whether you’re losing weight or maintaining your
healthy weight.
Each of the menu options listed in this guide count as a complete
Lean & Green Meal, which means you do not need to add
additional protein, vegetables or healthy fats to the meal. For best
results, try to avoid or limit additional condiments as restaurants
typically add them to their dishes.
Remember:
While this guide is designed to help you when you eat out, be
sure you’re doing so two or less times per week for a healthier life.
Cooking healthy meals at home is another positive way to bond
with friends and family!
3
Want to add a restaurant to our Dining Out Guide?
Contact NutritionSupport@OPTAVIA.com for suggestions and
requests. Please note that menu items and nutrition information
change frequently at restaurants. This information reflects the options
and information available at the time of publication.
4
APPLEBEE’S
Complete Lean & Green Meals: Portion Size
Grilled Chicken Caesar Salad with Caesar Dressing
(includes dressing; no breadstick)*
Half or
Lunch Portion
Grilled Chicken Salad with Lemon Olive Oil
Vinaigrette (no breadstick)*
Half Portion
BONEFISH GRILL
Complete Lean & Green Meals: Portion Size
Bonefish House Salad with Wood Grilled Chicken
(dressing included)*
Half Portion
Bonefish House Salad with Wood-Grilled Salmon
(dressing included)*
Half Portion
Caesar Salad (entrée) with Grilled Chicken
(dressing included)*
Half Portion
Atlantic Salmon; small with Steamed Asparagus Small Portion
BUBBA’S 33
Complete Lean & Green Meals: Portion Size
Grilled Chicken Salad (no potato straws)* Half Portion
Salmon Salad (no potato straws)* Half Portion
The Big Salad (no potato straws)* Regular Portion
Sit Down Restaurant Options
*Salad options listed are plain without dressings, croutons and other higher
calorie/carbohydrate options, unless otherwise noted.
5
CHEDDAR’S SCRATCH KITCHEN
Complete Lean & Green Meals: Portion Size
Grilled Chicken Pecan Salad (no glazed pecans)* Half Portion
6 oz. Top Sirloin Steak with House Salad* Regular Portion
THE CHEESECAKE FACTORY
Complete Lean & Green Meals: Portion Size
Tossed Green Salad with an add on of Grilled
Chicken, Shrimp, Salmon or Chargrilled Steak*
Regular Portion
EAT’N PARK
Complete Lean & Green Meals: Portion Size
Veggie Omelet (no cheese) Regular Portion
Classic Eat'n Park Salad with Grilled Chicken
(no fries or cheese)*
Regular Portion
GLORY DAYS GRILL
Complete Lean & Green Meals: Portion Size
8 Grilled Boneless Chicken Wings (no sauce) with
Celery Sticks
Regular Portion
Cedar Plank Salmon (no rice or mustard remoulade) Half Portion
Glory Days Cobb Salad* Half Portion
Grilled Buffalo Chicken Salad* Half Portion
Grilled Chicken Salad* Half Portion
Grilled Chicken Caesar Salad with Caesar dressing* Half Portion
This guide is a review and rating of menu options at various restaurants. OPTAVIA LLC is an
independent entity not associated with any of the restaurants named throughout this guide.
6
ISLANDS RESTAURANTS
Complete Lean & Green Meal: Portion Size
Jungle Caesar Salad with Caesar Dressing* Half Portion
JOHNNY ROCKETS
Complete Lean & Green Meal: Portion Size
Grilled Chicken Club Salad* Regular Portion
LONGHORN STEAKHOUSE
Complete Lean & Green Meals: Portion Size
Longhorn Caesar Salad with Chicken or Salmon
and Caesar Dressing*
Half Portion
7-Pepper Sirloin Salad* with Side of Fresh
Steamed Broccoli
Half Portion
Farm Fresh Field Greens with Salmon* and
Side of Fresh Steamed Broccoli
Half Portion
MIMI'S CAFE
Complete Lean & Green Meals: Portion Size
Mimi’s Chopped Cobb Salad* Regular Portion
Egg White & Veggie Omelet (no toast or muffin) Regular Portion
Petite Caesar Salad* with Caesar Dressing
and Shrimp Skewer
Regular Portion
MISSION BBQ
Complete Lean & Green Meals: Portion Size
Meat Market: Pulled Pork with Entrée Salad* Half Portion
Meat Market: Lean Brisket with Entrée Salad,
plus 1 tablespoon of salad dressing*
Half Portion
*Salad options listed are plain without dressings, croutons and other higher
calorie/carbohydrate options, unless otherwise noted.
7
MISSION BBQ (CONTINUED)
Complete Lean & Green Meals: Portion Size
Meat Market: Pulled Chicken with Entrée Salad,
plus 1 tablespoon of salad dressing*
Half Portion
Meat Market: Turkey with Entrée Salad,
plus 1 tablespoon of salad dressing*
Regular Portion
Smokehouse Signature: Salmon with Entrée Salad* Half Portion
Smokehouse Signature: Chicken with Entrée Salad* Half Portion
THE OLIVE GARDEN
Complete Lean & Green Meal: Portion Size
Chicken Margherita
Half or
Lunch Portion
ON THE BORDER
Complete Lean & Green Meals: Portion Size
Fajita Salad with Chicken* Regular Portion
Chicken Fajitas (no tortillas, rice, beans or
extra condiments)
Regular Portion
Monterey Ranch Chicken Fajitas (no tortillas, rice,
beans, or extra condiments)
Half Portion
Border’s Best Lunch Fajitas: Chicken (no tortillas,
rice, beans, or condiments)
Regular Portion
Border’s Best Lunch Fajitas: Steak (no tortilla, rice,
beans, or other condiments)
Regular Portion
This guide is a review and rating of menu options at various restaurants. OPTAVIA LLC is an
independent entity not associated with any of the restaurants named throughout this guide.
8
OUTBACK STEAKHOUSE
Complete Lean & Green Meals: Portion Size
Brisbane Caesar Salad with Grilled Chicken* Half Portion
PERKINS
Complete Lean & Green Meals: Portion Size
The Everything Omelet (no cheese) Regular Portion
Southwest Avocado Salad* Regular Portion
Grilled Garlic Tilapia & Shrimp (no rice) Regular Portion
Grilled Chicken with Mushrooms & Asparagus
(no rice)
Regular Portion
P.F. CHANG’S
Complete Lean & Green Meals: Portion Size
Asian Caesar Salad with Chicken or
Salmon and Caesar Dressing*
Half Portion
Beef with Broccoli Regular Portion
Miso Glazed Salmon Regular Portion
RED HOT & BLUE
Complete Lean & Green Meals: Portion Size
Smokehouse Salad* Half Portion
Caesar Salad with Grilled Chicken and
Caesar Dressing*
Half Portion
*Salad options listed are plain without dressings, croutons and other higher
calorie/carbohydrate options, unless otherwise noted.
9
10
RED LOBSTER
Complete Lean & Green Meals: Portion Size
6 oz. Filet Mignon with Side House Salad* Regular Portion
RED ROBIN
Complete Lean & Green Meals: Portion Size
Avo-Cobb-O Salad* Half Portion
Simply Grilled Chicken Salad* Regular Portion
The Wedgie Burger (no bacon or guacamole)
with House Salad*
Half Portion with
Regular Salad Portion
Turkey Patty with Lettuce Wrap, Tomato &
Cucumber Slices, and House Salad*
Regular Portion
Ensenada Chicken Platter (one Chicken Breast)
with Side Salad*
Regular Portion
ROMANO'S MACARONI GRILL
Complete Lean & Green Meals: Portion Size
Rosa’s Signature Caesar Salad with Chicken and
Caesar Dressing*
Half Portion
Bibb & Bleu Salad with Chicken and
Buttermilk Ranch*
Half Portion
Pollo Caprese with Side of Grilled Asparagus
Half Portion
with Regular Side
TEXAS ROADHOUSE
Complete Lean & Green Meals: Portion Size
Grilled Chicken, Salmon, or Shrimp Salad* Half Portion
Caesar Salad with Grilled Chicken and
Caesar Dressing*
Half or
Lunch Portion
This guide is a review and rating of menu options at various restaurants. OPTAVIA LLC is an
independent entity not associated with any of the restaurants named throughout this guide.
TEXAS ROADHOUSE (CONTINUED)
Complete Lean & Green Meals: Portion Size
6 oz. Sirloin with Green Beans Regular Portion
THE GREENE TURTLE
Complete Lean & Green Meals: Portion Size
Chicken Caesar Salad* Half Portion
Ty Cobb Salad* Half Portion
Nola Chicken (no rice pilaf) Half Portion
Black & Bleu Shrimp Salad* Half Portion
Gluten-sensitive Chicken Caesar Salad with
Caesar Dressing*
Regular Portion
YARD HOUSE
Complete Lean & Green Meals: Portion Size
Kale and Romaine Caesar Salad*
with Chicken, Small
Half Portion
Cobb Salad with Chicken, Small Half Portion
ZAXBY’S
Complete Lean & Green Meals: Portion Size
Grilled House Zalad* Half Portion
Grilled Caesar Zalad* Half Portion
Blackened Blue Zalad* Half Portion
Grilled Cobb Zalad* Half Portion
*Salad options listed are plain without dressings, croutons and other higher
calorie/carbohydrate options, unless otherwise noted.
11
AU BON PAIN
Complete Lean & Green Meals: Portion Size
Chicken Cobb with Avocado Salad* Regular Portion
Chicken Caesar Asiago Salad* Regular Portion
BAJA FRESH
Complete Lean & Green Meals: Portion Size
Baja Ensalada with Grilled Chicken* Regular Portion
Baja Ensalada with Steak* Regular Portion
BLAZE PIZZA
Complete Lean & Green Meals: Portion Size
BYO Salad with Mixed Greens, Cherry Tomatoes,
Mushrooms, Green & Red Bell Peppers,
Grilled Chicken, Shredded Mozzarella, & Greek
Salad Dressing*
Regular Portion
BOJANGLES
Complete Lean & Green Meals: Portion Size
Roasted Chicken Bites Salad* Half Portion
Grilled Chicken Salad* Regular Portion
BOSTON MARKET
Complete Lean & Green Meals: Portion Size
Caesar Salad with Chicken Breast
& Caesar Dressing*
Half Portion
This guide is a review and rating of menu options at various restaurants. OPTAVIA LLC is an
independent entity not associated with any of the restaurants named throughout this guide.
Fast Food Restaurant Options
12
BOSTON MARKET (CONTINUED)
Complete Lean & Green Meals: Portion Size
Rotisserie Chicken Quarter White, Quarter Dark (1
thigh & 1 drumstick), or 3 Piece Dark (2 drum, 1 thigh)
with Steamed Broccoli
Regular Portion
CAFe RIO
Complete Lean & Green Meal: Portion Size
Salad with Shredded Chicken, Fire Grilled
Chicken, Chile Roasted Beef, or Fire Grilled Steak
(no beans, rice, tortilla strips, cheese, guacamole,
or sour cream)*
Regular Portion
CAFé ZUPAS
Complete Lean & Green Meal: Portion Size
Garden Protein Bowl (no bacon, no dressing) Half Portion
Mediterranean Protein Bowl (no artichoke hearts,
no dressing)
Large Portion
Steak Cobb Protein Bowl (no bacon, no dressing) Large Portion
Southwest Protein Bowl (no bacon, no dressing) Half Portion
Avocado Chicken Chop Salad* Large Portion
California Cobb with Ranch Dressing* Half Portion
CALIFORNIA TORTILLA
Complete Lean & Green Meals: Portion Size
Mixed Grill Bowl (no rice, beans or BBQ sauce) Regular Portion
California Sunset Bowl (no rice, beans or
sunset sauce)
Regular Portion
*Salad options listed are plain without dressings, croutons and other higher
calorie/carbohydrate options, unless otherwise noted.
13
CALIFORNIA TORTILLA (CONTINUED)
Complete Lean & Green Meals: Portion Size
Crunchy BBQ Ranch Burrito: Regular, In Bowl (no
tortilla, rice, beans, tortilla strips or BBQ sauce)
Regular Portion
Carnitas Verde Burrito: Regular, In Bowl (no tortilla,
rice, tortilla strips or sour cream)
Regular Portion
California Screamin Burrito: Regular, In Bowl (no
tortilla, rice or queso)
Regular Portion
Enchilada Bowl with Carnitas, Grilled Mesquite
Steak, Grilled Mesquite Chicken or Grilled Chicken
(no rice, tortilla strips, sour cream or guacamole)
Regular Portion
Korean BBQ Burrito with Blackened Fish or
Blackened Chicken: Regular, In Bowl (no tortilla,
rice or BBQ sauce)
Regular Portion
Fajita Burrito with Carnitas, Grilled Mesquite Steak,
Grilled Mesquite Chicken, Blackened Chicken, or
Grilled Chicken; Regular, In Bowl (no tortilla, rice, or
sour cream)
Regular Portion
Southwestern Salad with Carnitas, Blackened Fish,
Grilled Mesquite Steak, Grilled Mesquite Chicken,
or Blackened Chicken (no corn, guacamole, or
tortilla strips)*
Regular Portion
Captain d’s
Complete Lean & Green Meals: Portion Size
Grilled Tilapia Salad* Regular Portion
Skewer Shrimp Salad* Regular Portion
Wild Alaskan Salmon Salad* Regular Portion
Wild Alaskan Salmon with Side of Green Beans Regular Portion
Grilled White Fish & Shrimp Skewer with
Side of Green Beans
Regular Portion
This guide is a review and rating of menu options at various restaurants. OPTAVIA LLC is an
independent entity not associated with any of the restaurants named throughout this guide.
14
CHICK-FIL-A
Complete Lean & Green Meals: Portion Size
Spicy Southwest Salad* Regular Portion
12 Count Grilled Chicken Nuggets with Side
Salad and a 1/2 packet of Light Balsamic
Vinaigrette Dressing*
Regular Portion
CHIPOTLE
Complete Lean & Green Meals: Portion Size
Burrito Bowl with 4 oz. Chicken, Steak, or
Barbacoa with Cheese and an extra portion
of Fajita Vegetables and Romaine Lettuce
Regular Portion
Burrito Bowl with 4 oz. Carnitas and an extra order
of Fajita Vegetables and Romaine Lettuce
Regular Portion
Paleo Salad Bowl* Regular Portion
CHOPT
Complete Lean & Green Meals: Portion Size
Kale Caesar with Chicken* Regular Portion
Palm Beach Salad with Wild Caught Shrimp
or Grilled Chicken*
Regular Portion
Mexican Caesar with Chicken* Regular Portion
Classic Cobb* Half Portion
CORELIFE EATERY
Complete Lean & Green Meals: Portion Size
Chicken Cobb Bowl (no bacon, no dressing) Small Portion
Kale Caesar Chicken with Dressing* Large Portion
*Salad options listed are plain without dressings, croutons and other higher
calorie/carbohydrate options, unless otherwise noted.
15
CRAZY BOWLS & WRAPS
Complete Lean & Green Meals: Portion Size
2 Caesar Lettuce Wraps with Grilled Chicken,
Salmon, or Tofu with Dressing (no brown rice)
Regular Portion
Fajita Bowl with Grilled Chicken, Salmon or Tofu
(no brown rice or other base, no beans, no sides)
Regular Portion
Pesto Bowl with Grilled Chicken, Salmon, or Tofu
(no brown rice, no sides)
Regular Portion
Jerk Bowl with Grilled Chicken, (no brown rice,
no beans, no sides)
Regular Portion
JACK IN THE BOX
Complete Lean & Green Meals: Portion Size
Chicken Club Salad with Grilled Chicken, Salmon, or
Tofu Strips*
Regular Portion
Grilled Chicken Salad* Regular Portion
Southwest Chicken Salad with Grilled Chicken* Regular Portion
JERSEY MIKE'S SUBS
Complete Lean & Green Meal: Portion Size
Grilled Chicken Salad* Half Portion
KFC
Complete Lean & Green Meals: Portion Size
Kentucky Grilled Chicken: 3 whole wings with a
Side House Salad or Side Caesar Salad, plus
1 tablespoon salad dressing*
Regular Portion
This guide is a review and rating of menu options at various restaurants. OPTAVIA LLC is an
independent entity not associated with any of the restaurants named throughout this guide.
16
KFC (CONTINUED)
Complete Lean & Green Meals: Portion Size
Kentucky Grilled Chicken: 2 Drumsticks with a Side
House Salad or Side Caesar Salad, plus 1 tablespoon
salad dressing*
Regular Portion
Kentucky Grilled Chicken: Drumstick & Thigh
with a Side House Salad, Side Caesar Salad, or Green
Beans*
Regular Portion
Kentucky Grilled Chicken: Breast with a Side House
or Caesar Salad, plus 1 tablespoon salad dressing*
Regular Portion
Nashville Hot Kentucky Grilled Chicken Breast
with a Side House Salad, Side Caesar Salad, or
Green Beans*
Regular Portion
2 Nashville Hot Kentucky Grilled Chicken
Drumsticks with a Side House Salad, Side Caesar
Salad, or Green Beans*
Regular Portion
Nashville Hot Kentucky Grilled Chicken Drumstick
and Thigh with a Side House Salad, Side Caesar
Salad, or Green Beans*
Regular Portion
NOODLES & COMPANY
Complete Lean & Green Meals: Portion Size
Grilled Chicken Caesar Salad with Caesar Dressing* Regular Portion
The Med Salad with Chicken & Spicy Yogurt
Dressing (no pasta)*
Regular Portion
Zucchini Rosa with Grilled Chicken Small Portion
Zucchini Pesto with Grilled Chicken Small Portion
*Salad options listed are plain without dressings, croutons and other higher
calorie/carbohydrate options, unless otherwise noted.
17
PANDA EXPRESS
Complete Lean & Green Meals: Portion Size
Black Pepper Angus Steak with Super Greens Entrée Regular Portion
Grilled Asian Chicken with Super Greens Entrée Regular Portion
Grilled Teriyaki Chicken with Super Greens Entrée* Regular Portion
PANERA BREAD
Complete Lean & Green Meals: Portion Size
Caesar Salad with Chicken & Caesar Dressing* Regular Portion
Green Goddess Cobb Salad with
Green Goddess Dressing*
Half Portion
Asian Sesame with Chicken and Asian
Sesame Vinaigrette*
Regular Portion
PEI WEI
Complete Lean & Green Meal: Portion Size
Asian Chopped Chicken Salad with
Ginger-Sesame Vinaigrette (no crispy wontons)*
Half Portion
EL POLLO LOCO
Complete Lean & Green Meal: Portion Size
Double Avocado Salad with Grilled Chicken* Regular Portion
1 Fire-grilled Chicken Breast with
double side order of Broccoli
Regular Portion
with Double side
This guide is a review and rating of menu options at various restaurants. OPTAVIA LLC is an
independent entity not associated with any of the restaurants named throughout this guide.
18
EL POLLO LOCO (CONTINUED)
Complete Lean & Green Meal: Portion Size
3 Fire-grilled Chicken Legs with double side
order of Broccoli
Regular Portion
with Double side
1 Chicken Thigh with double side order of Broccoli
Regular Portion
with Double side
PROTEIN BAR & KITCHEN
Complete Lean & Green Meal: Portion Size
Kale Chicken Caesar Salad with Caesar Dressing* Half Portion
Healthy Club Salad with Greek Yogurt
Salad Dressing*
Half Portion
QDOBA
Complete Lean & Green Meals: Portion Size
Create Your Own Bowl: Grilled Adobo Chicken with
Fajita Vegetables and Romaine Lettuce
Double Portion
Create Your Own Bowl: Pulled Pork with Fajita
Vegetables and Romaine Lettuce
Double Portion
SUBWAY
Complete Lean & Green Meal: Portion Size
Grilled or Oven Roasted Chicken Protein Bowl
(includes lettuce, spinach, tomatoes, onions,
green peppers, cucumbers, & olives) with Oil &
Vinegar or MVP Parmesan Vinaigrette
Regular Portion
Steak & Cheese Protein Bowl (includes lettuce,
spinach, tomatoes, onions, green peppers,
cucumbers, & olives)
Regular Portion
*Salad options listed are plain without dressings, croutons and other higher
calorie/carbohydrate options, unless otherwise noted.
19
VIVA CHICKEN
Complete Lean & Green Meals: Portion Size
Viva Salad with Pulled Chicken (white meat)* Regular Portion
Half Chicken (white, dark, or dark/white meat)
with House Salad*
Regular Portion
WAHOO’S FISH TACO
Complete Lean & Green Meals: Portion Size
Kale Kai Salad with Charbroiled Fish, Blackened
Fish, Charbroiled Chicken, Blackened Chicken,
Shrimp, or Salmon*
Regular Portion
Protein Bowl (no citrus slaw): Blackened Chicken,
Charbroiled Chicken, Blackened Fish, Charbroiled
Fish, Shrimp, Salmon, or any combination of
these proteins
Regular Portion
WENDY’S
Complete Lean & Green Meals: Portion Size
Parmesan Caesar Chicken Salad (includes dressing)* Half Portion
Southwest Avocado Chicken Salad*
(includes dressing)
Half Portion
ZOE'S KITCHEN
Complete Lean & Green Meal: Portion Size
Regular Chicken, Salmon, or Shrimp Kabobs with
Roasted Vegetables
Regular Portion
This guide is a review and rating of menu options at various restaurants. OPTAVIA LLC is an
independent entity not associated with any of the restaurants named throughout this guide.
20
What is a Lean & Green Meal?
A Lean & Green Meal includes 5 to 7 ounces of cooked lean protein plus
three (3) servings of non–starchy vegetables and up to two (2) servings of
healthy fats, depending on your lean protein choices. Enjoy your Lean &
Green Meal any time of day — whatever works best for your schedule.
Healthy Fats
Every day, incorporate up to two (2) servings of healthy fats into your Lean
& Green Meal. Healthy fats are important because they help your body
absorb vitamins like A, D, E and K. They also help your gallbladder work
properly. Reference page 26 to view our complete Healthy Fats List.
Lean & Green Meal: The "Lean"
Lean Tips:
• Portion size recommendations are for cooked weight.
• Choose meats that are grilled, baked, broiled or poached — not fried.
• Each week, try to eat at least two servings of fish rich in omega–3 fatty
acids (salmon, tuna, mackerel, trout or herring).
• Feel free to choose any of our meatless options like tofu
and tempeh. If you are interested in our complete
list of meatless options, please refer to our 'Vegetarian Information
Sheet' located on Client Answers (ANSWERS.OPTAVIA.com).
21
Choose the appropriate serving size of any protein from the list below.
We’ve sorted protein options into leanest, leaner and lean. All options are
appropriate for any Optimal Weight Plan; this just helps you make informed
food choices. For a variety of OPTAVIA Lean & Green recipes, download
the OPTAVIA App from the Apple App Store (for iPhone users) or Google
Play (for Android devices) for access to the complete library of meals.
LEANEST:
Fish: cod, flounder, haddock, orange roughy,
grouper, tilapia, mahi mahi, tuna (yellowfin steak or
canned in water), wild catfish
Shellfish: crab, scallops, shrimp, lobster
Game meat: buffalo, elk, deer
Ground turkey or other meat: ≥ 98% lean
Turkey: light meat
Meatless options: 14 egg whites, 2 cups of liquid
egg substitute or liquid egg whites, 5 oz. seitan,
12 oz. (1 ½ cups) 1% cottage cheese, 12 oz. non–fat
(0%) plain Greek yogurt (≤ 15g carb per 12 oz.)
7 oz. of protein
+ Add 2 servings
of Healthy Fats*
LEANER:
Fish: swordfish, trout, halibut
Chicken: breast or white meat, without skin
Ground turkey or other meat: 95% – 97% lean
Pork: pork chop or pork tenderloin
Meatless options: 2 whole eggs plus 4 egg whites,
2 whole eggs plus 1 cup liquid egg substitute,
1 2 oz. (1 ½ cups) 2% cottage cheese, 12 oz. low–fat
(2%) plain Greek yogurt (≤ 15g carb per 12 oz.)
6 oz. of protein
+ Add 1 serving
of Healthy Fats*
22
LEAN:
Fish: salmon, tuna (bluefin steak), farmed catfish,
mackerel, herring
Lean beef: steak, roast, ground
Lamb
Ground turkey or other meat: 85% – 94% lean
Chicken or turkey: dark meat
Meatless options: 15 oz. Mori–nu extra firm or
firm tofu (bean curd), 3 whole eggs (up to two times
per week), 4 oz. (1 cup) shredded reduced–fat or
part–skim cheese, 8 oz. (1 cup) part–skim ricotta
cheese (2–3g fat per oz.), 5 oz. tempeh
5 oz. of protein
+ Add 0 servings
of Healthy Fats*
23
Lean & Green Meal: The "Green"
Choose three (3) servings from our Green Options list for each of your
Lean & Green Meals. We’ve sorted vegetable options into lower, moderate
and higher carbohydrate levels. Each one is appropriate on any Optimal
Weight Plan; the list helps you make informed food choices.
Note:
All vegetables promote healthful eating. But on our Optimal Weight Plans,
we eliminate the highest–carbohydrate vegetables (such as carrots, corn,
peas, potatoes, onions, edamame and Brussels sprouts) to enhance your
results. Once you’ve achieved your healthy weight, we encourage you to
include ALL vegetables for long–term healthy eating.
24
Collards (fresh/raw)
endive
lettuce (green leaf, butterhead,
iceberg, romaine)
mustard greens
spinach (fresh/raw)
spring mix
watercress
bok choy (raw)
1 cup ½ cup
Lower Carbohydrate
celery
cucumbers
white mushrooms
radishes
sprouts (alfalfa, mung bean)
turnip greens
arugula
nopales
escarole
jalapeño (raw)
Swiss chard (raw)
bok choy (cooked)
Moderate Carbohydrate
asparagus
cabbage
cauliflower
eggplant
fennel bulb
kale
portabella mushrooms
spinach (cooked)
summer squash (scallop or zucchini)
Higher Carbohydrate
broccoli
red cabbage
chayote squash
collard or mustard greens (cooked)
green or wax beans
kabocha squash
kohlrabi
leeks (cooked)
okra
peppers (any color)
scallions (raw)
summer squash (crookneck or straightneck)
tomatoes
turnips
spaghetti squash
hearts of palm
jicama
Swiss chard (cooked)
Lower Carbohydrate
Choose 3 servings from the Green Options List:
1 serving = ½ cup vegetables (unless otherwise specified)
Example:
1 cup of lettuce + ½ cup of broccoli + ½ cup mushrooms = 3 servings
25
Healthy Fats List
Monounsaturated and polyunsaturated fats are considered to be more
beneficial to your health than saturated fats. We recommend choosing the
majority of your healthy fat servings from those two categories. A healthy
fat serving should contain about 5 grams of fat and less than 5 grams
of carbohydrate. The following healthy fats meet the guidelines for one
healthy fat serving.
Monounsaturated Fats
Almond flour: 1 ½ Tbsp
Avocado: 1 ½ oz.
Guacamole: 2 Tbsp
Milks:
Almond Milk (refrigerated, unsweetened
original or unsweetened vanilla): 2 cups
Cashew Milk: (refrigerated, unsweetened
original or unsweetened vanilla): 2 cups
Olives: 5 – 10 black or green olives
Oils:
Avocado Oil: 1 tsp
Canola Oil: 1 tsp
Olive Oil: 1 tsp
Peanut Oil: 1 tsp
Nuts:
Almonds: ⅓ oz. (~8 pieces)
Brazil nuts: ⅓ oz. (~2 pieces)
Cashews: ⅓ oz. (~6 pieces)
Hazelnuts: ⅓ oz. (~6 pieces)
Macadamia: ⅓ oz. (~3 pieces)
Peanuts: ⅓ oz. (~12 pieces)
Pecans: ⅓ oz. (~5 halves)
Pistachios: ⅓ oz. (~18 pieces)
Pesto: 1 Tbsp
Seeds:
Sesame Seeds: 1 Tbsp
26
Polyunsaturated Fats
Margarine (regular): ½ Tbsp
Margarine (reduced–fat): 1 Tbsp
Mayonnaise (regular): ½ Tbsp
Mayonnaise (light): 1 ½ Tbsp
Mayonnaise (reduced–fat with olive oil): 1 Tbsp
Nuts:
Pine: ⅓ oz. (~55 kernels)
Walnuts: ⅓ oz. (~4 halves)
Oils:
Flaxseed Oil: 1 tsp
Grapeseed Oil: 1 tsp
Oils (cont.):
Safflower Oil: 1 tsp
Sesame Oil: 1 tsp
Soybean Oil: 1 tsp
Seeds:
Chia Seeds: 1 Tbsp
Flax Seeds (ground): 2 Tbsp
Flax Seeds (whole): 1 Tbsp
Hemp Seeds: 1 Tbsp
Poppy Seeds: 1 Tbsp
Pumpkin Seeds: 1 Tbsp
Sunflower Seeds
(kernel only): 1 Tbsp
Saturated Fats
Butter: ½ Tbsp
Coconut (shredded, unsweetened): 1 ½ Tbsp
Cream (half & half): 3 Tbsp
Cream cheese (regular): 1 Tbsp
Cream cheese (low–fat): 2 Tbsp
Milks:
Coconut (canned, regular): 2 Tbsp
Milks (cont.):
Coconut (canned, light): ¼ cup
Coconut (unsweetened original
or unsweetened vanilla): 1 cup
Sour cream: 2 Tbsp
The Laughing Cow Spreadable
Cheese Original Swiss: 1 wedge
Healthy Fats List (Continued)
Goddess
Organic Cowgirl Ranch
Organic Roasted
Garlic Vinaigrette
Organic Green Goddess
Organic Goddess
Organic French
Organic Caesar
Organic Balsamic
Organic Asian Sesame
Cowgirl Ranch
Balsamic Vinaigrette
Woodstock
Lemon & Chive
Vinaigrette
Tuscany Italian
Artichoke Parmesan
Organic Smoky Tomato
1 Tbsp
Annie's Naturals
Healthy Fats List: Salad Dressing
Roasted Red Pepper Lite Goddess
2 Tbsp
27
Avocado Ranch
Cucumber Ranch
Sweet Chili Ranch
Roasted Garlic Ranch
Fiesta Salsa Ranch
Cracked Peppercorn Ranch
Simply Ranch
Cucumber Basil
Simply Ranch Classic Ranch
Simply Ranch Chili Lime
Balsamic Vinaigrette
Creamy French
Greek
Honey Mustard
Italian
Red Wine Vinegar
& Olive Oil
Three Cheese Italian
Chef’s Reserve French
Chef’s Reserve Italian
Buttermilk Ranch
Red Wine Vinaigrette
Peppercorn Ranch
Classic Ranch
Classic Caesar
Roka Blue Cheese
Ranch with Bacon
Cucumber Ranch
Thousand Island
1 Tbsp
1 Tbsp 1 Tbsp
Hidden Valley
Ken’s
Kraft
Healthy Fats List: Salad Dressing (cont.)
Buttermilk Ranch Light
Cucumber Ranch Light
Fiesta Salsa Ranch Light
Original Ranch
Homestyle Light
Greek Yogurt
Spinach & Feta
Greek Yogurt Lemon Garlic
Greek Yogurt Ranch
Greek Yogurt Cucumber
Dill
Light Options Balsamic Vinaigrette
2 Tbsp
2 Tbsp 2 Tbsp
Sun Dried Tomato
Tuscan House Italian
Greek Vinaigrette
Zesty Lime Vinaigrette
Caesar Vinaigrette
Zesty Italian
28
Balsamic Vinaigrette
Greek Vinaigrette
Honey French
Parmesan & Roasted Garlic
Three Cheese Balsamic
Vinaigrette
House Italian
Creamy Italian
Spicy Caesar
South of the Border Ranch
Thousand Island
Sweet & Spicy
Honey Mustard
Sweet & Spicy French
Deluxe French
Creamy Italian
1 Tbsp 1 Tbsp
Newman’s Own
Wishbone
2 Tbsp 2 Tbsp
Lime Lite Vinaigrette
Lite Caesar
Lite Italian
Lite Red Wine
Vinegar & Olive Oil
Mediterranean Italian
Bruschetta Italian
Balsamic Italian Vinaigrette
Romano Basil Vinaigrette
Olive Oil Vinaigrette
Greek Vinaigrette
Balsamic Vinaigrette
Light Thousand Island
Light Ranch
Light Parmesan
Peppercorn Ranch
Light Creamy Caesar
Light Bualo Ranch
Light Blue Cheese
Healthy Fats List: Salad Dressing (cont.)
29
Beverages
Follow the recommended beverage guidelines:
Plain water is always appropriate; spruce it up with a lemon wedge and
ice or your favorite Flavor Infuser. Stick to calorie-free beverages, like diet
soda, unsweetened tea, coffee, sparkling water or sodium-free seltzer.
Alcohol
OPTAVIA does not recommend the use of alcohol for people in the weight-
loss phase of the program, especially if you have diabetes.
Not only does alcohol add empty calories, it promotes dehydration and
can decrease inhibitions, lessening one’s resistance to the temptation of
ordering unhealthy food.
Further, alcohol’s effects on those following a reduced-calorie meal plan
may be felt more rapidly and may increase the possibility of the related side
effects of alcohol consumption.
3030
we help you realize lifelong transformation,
one healy habit at a time
®
31
Tips to Keep You on Track
Before Dining Out
Be prepared
When you know what optimal nutrition looks like, healthy eating becomes
second nature. When a spontaneous dining opportunity presents itself, you
will know just what to do.
Ask yourself:
• What will I do if someone gives me a hard time about my choices?
• What will I do if I’ve never been to this restaurant before?
• What will I do if they have my favorite dish/dessert?
By mentally “walking yourself through” the situations you’re likely to
encounter at the restaurant, you’ll be better prepared to handle them with
confidence. With a little preparation, dining out is enjoyable and stress free.
32
Research menus
Most restaurants have menus online and some even publish the nutrition
information of their dishes. If there’s no information online and the
eatery is close, consider stopping in for an advance peek. If the nutrition
information is available, use our Lean & Green nutritional parameters as a
guide to making healthier choices.
Lean & Green Meal Nutritional Parameters:
• 250–400 calories
• ≤20 grams total carbohydrate (ideally <15 grams)
• 10–20 grams total fat
• ≥25 grams protein
Reviewing the offerings in advance lets you take your time and make
careful, healthy choices. You’ll know what to order once you’re seated
without feeling rushed or self-conscious. If you can’t find something that’s
appropriate for your phase of the program, ask! Many restaurants are
willing to accommodate simple requests for something within the Lean &
Green Meal guidelines.
Just as you would not think twice about ordering something special
for someone with food allergies or other dietary needs, you should feel
confident about inquiring about healthy choices. Remember, feeling great
about your healthy choices is the goal.
Pick good companions
Sometimes who you eat with is almost as important as where you dine.
The first few times you eat in a restaurant after starting your OPTAVIA
journey be sure your companions are supportive of you and your
endeavors. Soon, you’ll be comfortable enough to make the right choices,
no matter the company.
33
During the Meal
Eat mindfully
Bring all of your senses to the table. Take in the aroma of the food, notice
the texture of it on your tongue and really taste your meal. Experience each
bite from start to finish. It typically takes the stomach 15 to 20 minutes to
signal the brain that you’ve had enough food. Get the most out of every
bite by eating slowly and give yourself a chance to notice when you’re full.
Watch your thinking
Our inner dialogue can get us into trouble when we experience worry that
refusing food or drinks will offend someone or call attention to ourselves in
a negative way. Likewise, you might tell yourself that if you have one bite of
dessert, it’s all over and you’ve blown it. Try questioning the helpfulness of
those types of thoughts.
Ask yourself:
• Is this thought in any way useful or helpful?
• Does this thought help me take effective action towards my health?
• Does this thought help me to be who I want to be?
34
If a thought is deemed unhelpful, let it go. After all, these are just thoughts
and not some command you have to obey or rule you have to follow. They
can be allowed to come and go of their own accord without any need for
you to hold on to them, push them away or obey their command.
Be assertive
If someone pressures you to eat something you know isn’t in line with
your health goals, stand up for yourself. You have the right to be heard and
don’t have to apologize or explain yourself to anyone. You can respectfully
communicate your wishes, thoughts and feelings and not have to feel at
the mercy of anyone who doesn’t understand. You can say, “Thanks, but no
thanks: I’m completely committed to healthy eating right now.”
35
Dealing with Any Urges
Breathe deep
One of the easiest and most powerful ways to handle an unhealthy eating
urge is to stop and take a few deep, cleansing breaths. Close your eyes
and concentrate on slowly filling and emptying your lungs as your mind
quiets down and you reboot your awareness. Open your eyes and continue
enjoying yourself.
Engage in the conversation
If you’re thinking obsessively about the food, switch gears. Try focusing
on the conversation, being completely “in the moment” with your dining
companions; ask questions, listen intently and show them you’re listening
by reflecting back what they’re saying. This is not only a good way to
take your mind off food but also an excellent way to practice good
communication skills!
Talk it out
Talking about your urges to eat with your independent OPTAVIA Coach or
someone who understands can provide relief. It is not a sign of weakness
or failure to have these feelings from time to time. Plus, your Coach can
give you valuable support as you stick to healthy choices. No matter what
you are facing, your Coach has likely been in your same shoes and can help
steer you to success.
36
“Urge surf”
If you don’t feel comfortable talking it out and you can’t take your mind
off of food, then you can try opening up to those thoughts. A food craving
is like an ocean wave. It builds, crests, crashes gently onto shore and then
fades away into the sand. As compelling as the urge is, it’s temporary. If you
can allow it to just be there and let it run its course, you’ll find the feeling
passes within a few minutes.
If all else fails…
Remember that you are on a journey to Lifelong Transformation, One
Healthy Habit at a Time. One slip-up or ill-advised indulgence will not
ruin your chances of long-term optimal health and wellbeing. If you fall
off the wagon, treat yourself with compassion, reframe the experience
as a learning opportunity and get back on track right away. The idea is to
prevent an unhealthy decision from becoming a complete relapse into old,
unhealthy eating habits.
37
Healthy Celebrations
When You’re a Guest
Pay attention
When you’re at a gathering, there are hundreds of distractions that can
take your mind off of what and how much you’re eating. In an instant you
can look down and realize your plate is suddenly empty! The best strategy
for continued weight control is to stay mindful and focused when you are
interacting with food and drink and ensure that you’re making choices in
the best interest of your healthy goals.
Don’t go hungry
Eating small, regular meals on the day of your event can help you stay full
and energized so you’re less likely to eat something on impulse. Bring your
favorite OPTAVIA Fueling with you to the event or plan to have your Lean
& Green Meal there.
Control your portions
If you’re served a larger-than-necessary portion at a sit down event, push
the extra amount to the side of your plate and stop when you’ve eaten an
appropriate amount. At a buffet, choose a small plate and stick to right-
sized servings of lean proteins and non-starchy vegetables. Once you’ve
finished, move away from the food and enjoy a lively conversation or the
company of those around you.
3838
e life you want is waiting
39
Search out the healthy
Just about every party has healthy food. Lean roasted meats, shrimp
cocktail without sauce, raw veggies and leafy greens are some good
examples. For beverages, bring your favorite Flavor Infuser to drink with
water or stick with calorie-free soda, sparkling water, sugar-free iced
tea or coffee.
Rethink your drink
Alcoholic beverages are loaded with empty calories and should be avoided
on the OPTAVIA Program. Skip the alcohol altogether and volunteer to be
a designated driver by choosing zero-calorie, zero-carbohydrate beverages.
Your friends (and your health) will appreciate it.
Bring your own
If you’re attending a potluck, picnic or tailgate party, bring a Lean &
Green dish that everyone will enjoy. Download the OPTAVIA App from the
Apple App Store (for iPhone users) or Google Play (for Android devices) for
access to a robust library of Lean & Green recipes.
Feed your spirit and your relationships
Social gatherings strengthen bonds between people and food doesn’t
have to take center stage. Engage in good conversations and concentrate
on really getting to know someone. Over the holidays, plan non-food-
based activities like volunteering, attending parades, kids’ arts and crafts
or sports activities. You’ll appreciate new traditions and make lasting
memories to cherish.
40
Inspire others
If being unhealthy has caused you to avoid the spotlight at social events
in the past, you can find yourself a little nervous about joining the party.
People may notice your positive changes in both appearance and attitude.
Relax and enjoy the chance to model healthy behaviors such as wise
nutrition choices. When you succeed, your transformation will be an
inspiration to others. Share with others how OPTAVIA
has helped you
create space for the life you want.
When You’re the Host or Hostess
Modify your favorites
You don’t have to give up traditional party favorites when you can make
healthier versions of them. For example, mashed cauliflower makes for a
tasty alternative to mashed potatoes and baked buffalo cauliflower “wings”
can spice up any tailgate or barbecue.
Be leery of leftovers
When you’re cleaning up, delegate the task of packaging leftovers to
someone else while you wash dishes, sweep up or take out the trash.
Send cake, pie and extra goodies home with friends, or take them into the
office for co-workers. For healthy items, portion them out into ready-made
Lean & Green Meal portions and refrigerate or freeze them to save you
time later.
Focus on your non-favorites
If you’re preparing a party dessert, make it something that’s easier for you
to resist. For example, if your weakness is chocolate, go with a fruit-based
treat. Keep your favorite sweet Fueling within reach for when your sweet
tooth strikes!
41
Healthy Ideas for
Specific Cuisines
The next section of the Dining Out Guide provides suggestions on how
to make healthy food choices while dining out at restaurants that feature
a specific cuisine. The information found in this section is ideal for the
weight maintenance phase of the OPTAVIA Program; these suggestions
are not necessarily adherent to the Lean & Green Meal guidelines. During
the weight loss phase, stick to the Lean & Green Meal guidelines as much
as possible (5 to 7 ounces of cooked lean protein plus three (3) servings
of non-starchy vegetables and up to two (2) servings of healthy fats,
depending on your lean protein choices.)
42
CHEESE CAULIFLOWER CRUST PIZZA
For a variety of OP TAVIA Lean & Green recipes, download the OPTAVIA App from
the Apple App Store (for iPhone users) or Google Play (for Android devices).
American
Healthy Ideas
• Choose lean protein, like boneless, skinless chicken, fish,
seafood, venison, buffalo or lean beef that is blackened,
mesquite grilled, charbroiled or broiled.
• Fill up on non-starchy vegetables, like broccoli, green beans or
cauliflower that is grilled, steamed or roasted.
• Stick with broth-based soups; avoid creamy soups.
• Enjoy seltzer or plain water with fresh lemon or lime slices.
• Replace high-calorie sides like potato chips, fries and coleslaw
with fresh fruit, extra vegetables or a side salad.
• Healthier Options: a grilled chicken or fish sandwich with a
whole wheat bun (or none at all), salad with grilled chicken,
shrimp or steak (no croutons, cheese or other high-calorie
toppings), grilled sirloin steak with steamed vegetables.
Avoid
• Fried, golden and crispy foods.
• Creamy sauces, garlic butter and Alfredo sauce.
• High calorie condiments like mayonnaise and barbecue sauce.
• Sandwiches, burgers or subs with high-fat and high-sodium
meats like salami, bologna, pastrami, crispy chicken, etc.
• Sugar-sweetened beverages like soda, sweet tea, juice and
alcoholic beverages.
• Large and jumbo meal options.
FEATURED LEAN & GREEN RECIPE: LOW CARB BURGER
43
Chinese
Healthy Ideas
• Choose lean protein, like boneless, skinless chicken, shrimp,
scallops, lean beef or tofu with non-starchy veggies that have
been steamed, grilled, baked or roasted.
• Select broth-based soups like egg drop, wonton or hot & sour.
• Always ask for sauce on the side. Use low-sodium soy sauce
when available.
• Eat with chopsticks to slow down the eating process.
• Ask for extra vegetables in place of rice.
• Healthier Options: Moo Goo Gai Pan (stir-fried chicken and
vegetables), shrimp with lobster sauce, Buddha’s Delight, Ma Po
(Hunan) tofu, veggie spring rolls or Szechuan prawns, shrimp,
chicken, beef or lean pork.
Avoid
• Crispy, golden brown, or sweet-and-sour deep-fried foods.
• Fried egg rolls and fried rice.
• Lo Mein and Chow Fun, due to its oil-covered noodles and fatty
marbled meat.
• High fat meats, like barbecue spare ribs.
• Any meats that are breaded, like General Tso’s Chicken, Sweet
and Sour Chicken and Crab Rangoon.
FEATURED LEAN & GREEN RECIPE: WONTON ZOODLE
44
French
Healthy Ideas
• Choose roasted, poached, grilled, broiled or braised lean protein,
like fish and shellfish.
• Fill up on non-starchy vegetables, like steamed asparagus, roasted
tomatoes or fresh salad greens.
• Select broth-based soups.
• Enjoy vinaigrettes on the side as a salad dressing.
• Look for menu items that are en brochette (cooked or served on a
skewer) or nouvelle cuisine (lighter, more delicate dishes).
• Healthier Options: a salad with vinaigrette dressing and grilled
chicken, Bouillabaisse (fish stew), Navarin (lamb and vegetable
stew), ratatouille, fish and vegetables en papillote.
Avoid
• Cheese and crème fraiche.
• Quiche, cordon bleu and stuffed foods/casseroles.
• Creamy soups and rich sauces.
• Au gratin.
• High fat meats like sausage and foie gras or pate.
• Farce (bread-based stuffing with added fat).
45
FEATURED LEAN & GREEN RECIPE: SPAGHETTI S QUASH GRATIN
Greek
Healthy Ideas
• Choose lean cuts of meat, lamb and fish that are roasted or baked.
• Replace a side of rice or pasta with a small salad or extra vegetables.
• Squeeze lemon juice onto your veggies, meat and fish instead of using
traditional cream sauces.
• Ask for low-fat Greek yogurt in place of traditional Greek yogurt.
• Limit nuts and feta cheese.
• Healthier Options: hummus, tzatziki, fish or chicken souvlaki with raw,
grilled or roasted vegetables, a Greek frittata (skip the cheese and
potatoes and ask for olives on the side), plaki (fish cooked in tomatoes,
onions, and garlic).
Avoid
• Traditional béchamel sauces that are rich with milk or cream and butter.
• Spanakopita (spinach pie with egg and cheese).
• Moussaka (lamb and beef casserole) and other creamy or cheese entrées.
• Fried foods, like fried calamari.
• Phyllo pastry dishes.
FEATURED LEAN & GREEN RECIPE: CHICKEN GYRO SPAGHETTI S QUASH NESTS
46
Indian
Healthy Ideas
• Choose lean protein such as boneless, skinless chicken, seafood and
lamb that is braised, steamed, baked or grilled.
• Fill up on non-starchy vegetables like eggplant, cauliflower and spinach.
• Ask for your dish without nuts.
• Skip the rice and flatbread and ask for extra vegetables or roti (generally
made from whole wheat flour rather than white flour).
• Healthier Options: burtha (minced vegetables), boti kabab (lamb
in tandoor), chicken tandoori, raita (yogurt dip), dal (lentil dishes),
mulligatawny soup or chicken tikka with steamed vegetables.
Avoid
• Foods containing ghee (clarified butter).
• Foods with malai, which means cream, and makhani, which is made
with butter.
• Fried appetizers and entrées with crispy or golden in the name.
• Soups or dishes made with full-fat coconut milk.
• Fried foods, like puri (fried bread), samosas and pakora.
• Fried, stuffed, leavened breads.
FEATURED LEAN & GREEN RECIPE: EGGPLANT CURRY WITH EGGS
47
Italian
Healthy Ideas
• Choose lean protein, like boneless, skinless chicken, shrimp, calamari or
octopus, free of any breading or other coating. Make sure your protein is
baked, broiled or grilled.
• Have a lighter appetizer like mussels, clams or marinated vegetables.
• Ask for whole wheat pasta or a whole wheat crust if available.
• Select broth-based soups, such as minestrone or Italian wedding soup.
• Have extra vegetables or a side salad in place of pasta.
• Healthier Options: an Italian salad (insalata) with grilled shrimp or
scallops and dressing on the side (skip the croutons and cheese), grilled
fish with steamed vegetables, grilled chicken spiedini.
Avoid
• Bread baskets.
• Casseroles and pastas with cream based sauces.
• Cheesy dishes, like mushrooms or pasta shells stuffed with cheese.
• Anything breaded and/or fried (fritti), like fried calamari or
mozzarella sticks.
• Creamy soups, filled pastas and sauces like fettuccini alfredo, pesto
sauce or carbonara.
• Bolognese or parmesan, like lasagna
• Bolognese or chicken parmesan.
• Skip dishes where pasta is the main focus, like lasagna or tortellini.
FEATURED LEAN & GREEN RECIPE: ITALIAN SEAFOOD STEW
48
Japanese
Healthy Ideas
• Choose lean protein that is steamed, sautéed, braised, grilled,
barbecued, broiled or served in broth.
• Fill up on non-starchy vegetables, like bell pepper, snap peas, cabbage,
and mushrooms or a side salad (dressing on the side).
• Select broth-based soups, like miso soup.
• In place of white rice, ask for extra veggies, brown rice or soba noodles
(made from whole grain buckwheat) instead.
• Ask for low-sodium soy and teriyaki sauce.
• Stick with classic sushi rolls since they are usually easy on the extras.
• Healthier Options: unsweetened green tea, salmon sashimi with a side
salad (dressing on the side), Shabu-Shabu (meat and vegetables dipped
into a simmering broth), seaweed salad, grilled calamari with steamed
vegetables, tuna & avocado roll.
Avoid
• Battered and fried foods, like tempura shrimp and crunchy shrimp roll.
• Creamy sauces, including those served with special rolls.
• Large portions of white rice.
• Chawanmushi (chicken and shrimp in egg custard).
• Agemono (deep fried foods), like tempura.
• Tonkatsu (breaded, deep-fried pork cutlet).
• Fried bean curd and fried dumplings.
• Sushi with crispy, crunchy, tempura, mayo, cream cheese or similar
words in the title or description.
FEATURED LEAN & GREEN RECIPE: JAPANESE OYSTER SOUP
49
Mexican
Healthy Ideas
• Choose lean protein, like boneless, skinless chicken or fish that is grilled,
barbecued or baked.
• Select soups like gazpacho, chili con carne or black bean soup.
• Skip the rice and refried beans; ask for more non-starchy
vegetables instead.
• Ask for your food to be prepared without the use of added butter or lard.
• Flavor your meal with pico de gallo, fresh salsa or jalapeños. Use
guacamole in moderation. Typically, 2 tablespoons of guacamole will be
equivalent to one healthy fat serving.
• Instead of refried beans, have plain red beans, black beans, borracho
beans or frijoles a la charra.
• Choose corn tortillas instead of flour for more fiber and less sodium.
• Healthier Options: a taco salad without a tortilla bowl, cheese, sour
cream, guacamole and any other high calorie toppings, chicken fajitas
(avoid or limit tortillas, cheese, sour cream), grilled fish with salsa and
steamed vegetables.
Avoid
• Sour cream, cheese, refried beans and baskets of tortilla chips.
• Nachos, chimichangas, chalupas, taquitos, chile relleno and quesadillas.
• Items with melted cheese or chili con queso.
• Crunchy tortilla shells and bowl-shaped tortillas.
• High fat meats, like chorizo.
FEATURED LEAN & GREEN RECIPE: MEXICAN SHRIMP SALAD (AGUACHILE)
50
Thai
Healthy Ideas
• Choose lean protein, like chicken or tofu, that is stir-fried, sautéed,
braised or steamed.
• Fill up on non-starchy vegetables like eggplant, squash and tomatoes.
• Select lighter soups, like tom yum goong and pak taek.
• Enjoy a fresh salad or vegetable-filled dish.
• Stick with lighter, stir-fried dishes and fresh spring rolls.
• Request low-sodium soy sauce.
• Limit peanuts, sesame seeds and other nuts/seeds to save calories.
• Healthier options: Fresh spring rolls, satay, steamed mussels, stir-fried
dishes, neua pad prik (pepper steak), hot and sour shrimp soup (tom yum
goong), cashew chicken.
Avoid
• Deep fried, crispy golden brown foods, like fried spring rolls and
fried rice.
• Limit dishes made with coconut milk and heavy sauces.
• High-sodium soups, like tom ka gai (chicken coconut soup).
FEATURED LEAN & GREEN RECIPE: THAI MINCED PORK WITH LETTUCE WRAP
51
Vietnamese
Healthy Ideas
• Choose dishes that are steamed or simmered.
• Stick with lean protein, like seafood, chicken breast, tofu or pork
tenderloin that is stir-fried, steamed, roasted or grilled.
• Fill up on non-starchy vegetables like spinach, broccoli, cabbage
and cucumber.
• Look for Goi (salads), like Goi Tom (shrimp salad), that contain non-
starchy vegetables. Skip the rice and ask for your dressing on the side.
• Enjoy broth-based soups that contain non-starchy vegetables
and lean protein.
• Ask for sauces and dressing to be served on the side and
consume sparingly.
• Limit peanuts and other nuts/seeds to save calories.
• Healthier Options: salads (Goi), shrimp salad (Goi Tom), lotus root salad
(Goi Ngo Sen), sour soup (Canch chua), bouillabaisse, stir-fried water
spinach (Rau Muong), brown rice (Gao Luc), Pho (with lean protein and
vegetables), fresh fruit, satay (grilled meat on a skewer; often called
Nuong), beef fondue (Bo Nhung Dam) and fresh spring or summer rolls
(Goi Cuon).
FEATURED LEAN & GREEN RECIPE: VIETNAMESE CHICKEN PHO
52
Vietnamese (continued)
Avoid
• High fat meats or meats with added sugar, like barbecued spare ribs,
pork meatballs served inside a rice paper (Nem Nuong Cuon) and meat
with honey sauce (Xao gung).
• Caramel sauce (nuoc duong thang).
• Anything deep-fried or crispy, such as Cha gio (fried Vietnamese
egg rolls).
• Dishes that contain a lot of peanuts or other nuts/seeds and/or that are
made with coconut milk and heavy sauces.
• Sugary beverages, like Ca Phe, a sugary iced coffee prepared with a
significant amount of sweetened condensed milk.
53
Notes:
54
Notes:
55
1.888.OPTAVIA
www.OPTAVIA.com
Baltimore, Maryland
37898-OPTAVIA-Dining-Out_020223
© 2023 OPTAVIA LLC. All Rights Reserved.