OPTAVIA® Optimal Health 3 & 3 Plan® Sample Meals

1 2021 OPTAVIA LLC. All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 starch 1 DairyMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch cup cooked cauliflower3 oz. grilled chicken cup low-fat yogurt1 Vegetable1 Protein1 DairyMid-Afternoon FuelingOptimal Health Strawberry Banana Smoothie Mix1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, cucumbers and mushrooms3 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing1 small apple2 Vegetables1 Protein1 Fat1 Fruit 1 Free Choice1,200 Calorie Sample Meal PlanNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats. Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 Health 3 & 3 Plan 2021 OPTAVIA LLC.

2 All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 starch 1 Dairy Mid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch cup cooked broccoli3 oz. grilled chicken cup low-fat yogurt1 Vegetable1 Protein1 DairyMid-Afternoon FuelingOptimal Health Strawberry Banana Smoothie Mix1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, peppers and mushrooms3 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing1 small apple2 Vegetables1 Protein1 Fat1 Fruit Evening FuelingO P TAVIA Essential Sweet Blueberry Biscuit Mix1 O P TAVIA Fueling1 Free ChoiceNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats. Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 ,300 Calorie Sample Meal PlanOptimal Health 3 & 3 Plan 2021 OPTAVIA LLC.

3 All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 cup whole strawberries1 starch 1 Dairy 1 FruitMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch cup cooked broccoli3 oz. grilled chicken cup low-fat yogurt1 Vegetable1 Protein1 DairyMid-Afternoon FuelingOptimal Health Cookies & Cream Shake Mix1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, peppers and mushrooms3 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing8 large black olives1 small apple2 Vegetables1 Protein2 Fats1 Fruit Evening FuelingO P TAVIA Essential Sweet Blueberry Biscuit Mix1 O P TAVIA Fueling1 Free ChoiceNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats.

4 Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 ,400 Calorie Sample Meal PlanOptimal Health 3 & 3 Plan 2021 OPTAVIA LLC. All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 cup whole strawberries1 starch 1 Dairy 1 FruitMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch cup cooked broccoli3 oz. grilled chicken cup low-fat yogurt1 slice whole-wheat bread1 Vegetable1 Protein1 Dairy1 StarchMid-Afternoon FuelingOptimal Health Cookies & Cream Shake Mix1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, cucumbers and mushrooms3 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing8 large black olives1 small apple2 Vegetables1 Protein2 Fats1 Fruit Evening FuelingO P TAVIA Essential Sweet Blueberry Biscuit Mix1 O P TAVIA Fueling1 Free Choice1,500 Calorie Sample Meal PlanNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly.

5 In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats. Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 Health 3 & 3 Plan 2021 OPTAVIA LLC. All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 cup whole strawberries1 starch 1 Dairy 1 FruitMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch cup cooked broccoli4 oz. grilled chicken cup low-fat yogurt1 slice whole-wheat bread1 Vegetable1 Protein1 Dairy1 StarchMid-Afternoon FuelingOptimal Health Dark Chocolate Dream Bar1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, cucumbers and mushrooms4 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing8 large black olives1 small apple2 Vegetables1 Protein2 Fats1 Fruit Evening FuelingOptimal Health Cookies & Cream Shake Mix1 Optimal Health Fueling1 Free Choice1,600 Calorie Sample Meal PlanNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly.

6 In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats. Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 Health 3 & 3 Plan 2021 OPTAVIA LLC. All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 cup whole strawberries1 starch 1 Dairy 1 FruitMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch cup cooked broccoli4 oz. grilled chicken cup low-fat yogurt1 slice whole-wheat bread1 Vegetable1 Protein1 Dairy1 StarchMid-Afternoon FuelingOptimal Health Dark Chocolate Dream Bar1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, cucumbers and mushrooms4 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing8 large black olives1 small apple1 cup skim or low-fat milk2 Vegetables1 Protein2 Fats1 Fruit 1 DairyEvening FuelingOptimal Health Cookies & Cream Shake Mix1 Optimal Health Fueling1 Free Choice1,700 Calorie Sample Meal PlanNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly.

7 In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats. Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 Health 3 & 3 Plan 2021 OPTAVIA LLC. All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 cup whole strawberries1 starch 1 Dairy 1 FruitMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch cup cooked broccoli4 oz. grilled chicken cup low-fat yogurt1 slice whole-wheat bread1 tsp olive oil cup canned sliced pears (in juice)1 Vegetable1 Protein1 Dairy1 Starch1 Fat1 FruitMid-Afternoon FuelingOptimal Health Dark Chocolate Dream Bar1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, cucumbers and mushrooms4 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing8 large black olives1 small apple1 cup skim or low-fat milk2 Vegetables1 Protein2 Fats1 Fruit 1 DairyEvening FuelingOptimal Health Cookies & Cream Shake Mix1 Optimal Health Fueling1 Free Choice1,800 Calorie Sample Meal PlanNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly.

8 In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats. Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 Health 3 & 3 Plan 2021 OPTAVIA LLC. All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 cup whole strawberries1 starch 1 Dairy 1 FruitMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch cup cooked broccoli5 oz. grilled chicken cup low-fat yogurt1 slice whole-wheat bread1 tsp olive oil cup canned sliced pears (in juice)1 Vegetable1 Protein1 Dairy1 Starch1 Fat1 FruitMid-Afternoon FuelingOptimal Health Dark Chocolate Dream Bar1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, cucumbers and mushrooms5 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing8 large black olives1 small apple1 cup skim or low-fat milk2 Vegetables1 Protein2 Fats1 Fruit 1 DairyEvening FuelingOptimal Health Cookies & Cream Shake Mix1 Optimal Health Fueling1 Free Choice1,900 Calorie Sample Meal PlanNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly.

9 In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats. Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 Health 3 & 3 Plan 2021 OPTAVIA LLC. All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 cup whole strawberries1 starch 1 Dairy 1 FruitMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch1 cup total cooked cauliflower and broccoli5 oz. grilled chicken cup low-fat yogurt1 slice whole-wheat bread1 tsp olive oil cup canned sliced pears (in juice)2 Vegetables1 Protein1 Dairy1 Starch1 Fat1 FruitMid-Afternoon FuelingOptimal Health Dark Chocolate Dream Bar1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, cucumbers and mushrooms5 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing8 large black olives1 small apple1 cup skim or low-fat milk cup baked sweet potato2 Vegetables1 Protein2 Fats1 Fruit 1 Dairy1 StarchEvening FuelingOptimal Health Cookies & Cream Shake Mix1 Optimal Health Fueling1 Free Choice2,000 Calorie Sample Meal PlanNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly.

10 In addition, our complete selection of Flavors of Home Meals are easy and convenient substitutes for protein, starch , and fats. Check in with your independent O P TAVIA Coach if you have any questions about the Optimal Health 3 & 3 Health 3 & 3 Plan 2021 OPTAVIA LLC. All Rights Size cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 cup whole strawberries1 starch 1 Dairy 1 FruitMid-Morning FuelingOptimal Health Strawberry Yogurt Bar1 Optimal Health FuelingLunch1 cup total cooked cauliflower and broccoli6 oz. grilled chicken cup low-fat yogurt1 slice whole-wheat bread1 tsp olive oil cup canned sliced pears (in juice)2 Vegetables1 Protein1 Dairy1 Starch1 Fat1 FruitMid-Afternoon FuelingOptimal Health Dark Chocolate Dream Bar1 Optimal Health FuelingDinner2 cups raw spinach1 cup total diced tomatoes, cucumbers and mushrooms6 oz. baked yellowfin tuna2 tablespoons low-fat salad dressing8 large black olives1 small apple1 cup skim or low-fat milk cup baked sweet potato2 Vegetables1 Protein2 Fats1 Fruit 1 Dairy1 StarchEvening FuelingOptimal Health Cookies & Cream Shake Mix1 Optimal Health Fueling1 Free Choice2,100 Calorie Sample Meal PlanNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly.