1.888.OPTAVIA www.OPTAVIA.comOwings Mills, Maryland34490-GUI_OPTAVIA3&3_062117 Continuing on your path toward

Lifelong Transformation, One Healthy Habit At A Time™.

Healthy Exchange OptionsWe know not everyone has the same taste buds, so we’ve created a Healthy Exchange resource to help you choose the foods you like and work them into your program. All of the foods listed in the Healthy Exchange options are approximately 100 calories. Visit Answers.OPTAVIA.com for a complete list.

Recommended readings: Chapter 10 of Dr. A’s Habits of Health, “Planning Your Fueling Breaks”.

The best path to Optimal Health™ includes eating a well-balanced diet with a variety of:

• Fruits• Low-fat dairy foods• Lean protein• Whole grains• Healthy fats• Vegetables

We also make room in the plan for the occasional glass of wine or sweet treat to be used as a Free Choice.

For a complete list of Healthy Exchange options, sample meal plans, and additional information about the Optimal Health 3 & 3 Plan®, visit Answers.OPTAVIA.com.

your bigger life is waiting. all you have to do is take the first step.

Optimal Health 3 & 3 Plan® Guide

FOLD

FOLD

FOLD

FOLD

FOLD

© 2017 OPTAVIA LLC. All Rights Reserved.

34490-GUI_Optavia3&3_062317.indd 1 6/29/17 8:20 AM

Breakfast

¾ cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 ¼ cup whole strawberries

1 Starch 1 Dairy 1 Fruit

Mid-Morning FuelingOptimal Health™ Salted Caramel Bar 1 Optimal Health Fueling

Lunch½ cup cooked broccoli3 oz. grilled chicken¾ cup low-fat yogurt1 slice whole-wheat bread

1 Vegetable1 Protein1 Dairy1 Starch

Mid-Afternoon FuelingOptimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner2 cups raw spinach1 cup total diced tomatoes, peppers, and mushrooms3 oz. baked trout2 Tbsp low-fat salad dressing, 8 large black olives1 small apple5 fl. oz. red wine

2 Vegetables

1 Protein2 Fat1 Fruit 1 Free Choice

Evening FuelingOptimal Health Cookies & Cream Shake 1 Optimal Health Fueling

NOTE: You may also 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 OPTAVIA Coach™ if you have any questions about the Optimal Health 3 & 3 Plan®.

Sample Meal Plan: 1,600 Calories 1,200-2,500 calorie meal plans are available at Answers.OPTAVIA.com

3 Balanced Meals

The Optimal Health™ KitOptimal Health Fuelings are:

• Free from flavors, colors, and sweeteners from artificial sources • High in Protein• Certified Gluten-Free*• Kosher Dairy• Vegetarian Friendly

*Excludes Cookies & Cream Shake.

This 30-day kit helps you easily continue on your path to Optimal Health and Wellbeing.

It includes:• 2 boxes of each Optimal Health Fueling • A variety of Flavors of Home® meals• Calorie Burn Strawberry Lemonade Flavor Infuser®• Free OPTAVIA™ Blender Bottle

Follow the Optimal Health 3 & 3 Plan® in 3 Easy Steps

Step 1Calculate your Total Energy Expenditure (TEE), which is the number of calories you burn each day. Visit OPTAVIA.com for our energy expenditure calculator. The Optimal Health 3 & 3 Plan takes a commonsense approach to sustaining a healthy weight based on balancing your food intake with the calories you burn. Remember, increasing your activity is also an important part of maintaining a healthy weight.

Recommended readings: Chapters 12 in Dr. A’s Habits of Health, “Healthy Eating for Life:Your Transition to Permanent Health.”

Step 2Choose your meal plan based on your TEE.When you know what optimal nutrition looks like, healthy eating becomes second nature. Our Registered Dietitians have developed a variety of meal plans ranging from 1,200 – 2,500 calories. Visit Answers.OPTAVIA.com to check out the various delicious meal plans available.

Step 3Familiarize yourself with the plan’s food groups, which include fruits, dairy, starches, proteins, fats and vegetables.To add variety, select foods from the Healthy Exchange Options as substitutions. You can also have 1 Free Choice each day. All of the foods listed in the Healthy Exchange Options are approximately 100 calories and can also be used as a Free Choice. Suggestions for both Healthy Exchange Options and Free Choices can be found at Answers.OPTAVIA.com.

Congratulations on achieving a healthy weight and continuing on your path toward Lifelong Transformation, One Healthy Habit At A Time™.

To help you sustain your healthy weight, we’ve developed the Optimal Health 3 & 3 Plan. This plan focuses on nutritionally balanced, small meals eaten every two to three hours, like our Optimal Weight plans, while integrating more food choices in the right portions. It’s easy to follow the Optimal Health 3 & 3 Plan, just consume three Optimal Health™ Fuelings and three balanced meals daily.

Your OPTAVIA Coach™ can tell you more about the Optimal Health 3 & 3 Plan developed by our team of Registered Dietitians. Remember, your Coach is there to help steer you to success and celebrate your journey to lifelong transformation.

3 Fuelings for the Optim

al Health 3 &

3 Plan

34490-GUI_Optavia3&3_062317.indd 2 6/29/17 8:20 AM

1.888.OPTAVIA www.OPTAVIA.comOwings Mills, Maryland34490-GUI_OPTAVIA3&3_062117 Continuing on your path toward

Lifelong Transformation, One Healthy Habit At A Time™.

Healthy Exchange OptionsWe know not everyone has the same taste buds, so we’ve created a Healthy Exchange resource to help you choose the foods you like and work them into your program. All of the foods listed in the Healthy Exchange options are approximately 100 calories. Visit Answers.OPTAVIA.com for a complete list.

Recommended readings: Chapter 10 of Dr. A’s Habits of Health, “Planning Your Fueling Breaks”.

The best path to Optimal Health™ includes eating a well-balanced diet with a variety of:

• Fruits• Low-fat dairy foods• Lean protein• Whole grains• Healthy fats• Vegetables

We also make room in the plan for the occasional glass of wine or sweet treat to be used as a Free Choice.

For a complete list of Healthy Exchange options, sample meal plans, and additional information about the Optimal Health 3 & 3 Plan®, visit Answers.OPTAVIA.com.

your bigger life is waiting. all you have to do is take the first step.

Optimal Health 3 & 3 Plan® Guide

FOLD

FOLD

FOLD

FOLD

FOLD

© 2017 OPTAVIA LLC. All Rights Reserved.

34490-GUI_Optavia3&3_062317.indd 1 6/29/17 8:20 AM

Breakfast

¾ cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 ¼ cup whole strawberries

1 Starch 1 Dairy 1 Fruit

Mid-Morning FuelingOptimal Health™ Salted Caramel Bar 1 Optimal Health Fueling

Lunch½ cup cooked broccoli3 oz. grilled chicken¾ cup low-fat yogurt1 slice whole-wheat bread

1 Vegetable1 Protein1 Dairy1 Starch

Mid-Afternoon FuelingOptimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner2 cups raw spinach1 cup total diced tomatoes, peppers, and mushrooms3 oz. baked trout2 Tbsp low-fat salad dressing, 8 large black olives1 small apple5 fl. oz. red wine

2 Vegetables

1 Protein2 Fat1 Fruit 1 Free Choice

Evening FuelingOptimal Health Cookies & Cream Shake 1 Optimal Health Fueling

NOTE: You may also 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 OPTAVIA Coach™ if you have any questions about the Optimal Health 3 & 3 Plan®.

Sample Meal Plan: 1,600 Calories 1,200-2,500 calorie meal plans are available at Answers.OPTAVIA.com

3 Balanced Meals

The Optimal Health™ KitOptimal Health Fuelings are:

• Free from flavors, colors, and sweeteners from artificial sources • High in Protein• Certified Gluten-Free*• Kosher Dairy• Vegetarian Friendly

*Excludes Cookies & Cream Shake.

This 30-day kit helps you easily continue on your path to Optimal Health and Wellbeing.

It includes:• 2 boxes of each Optimal Health Fueling • A variety of Flavors of Home® meals• Calorie Burn Strawberry Lemonade Flavor Infuser®• Free OPTAVIA™ Blender Bottle

Follow the Optimal Health 3 & 3 Plan® in 3 Easy Steps

Step 1Calculate your Total Energy Expenditure (TEE), which is the number of calories you burn each day. Visit OPTAVIA.com for our energy expenditure calculator. The Optimal Health 3 & 3 Plan takes a commonsense approach to sustaining a healthy weight based on balancing your food intake with the calories you burn. Remember, increasing your activity is also an important part of maintaining a healthy weight.

Recommended readings: Chapters 12 in Dr. A’s Habits of Health, “Healthy Eating for Life:Your Transition to Permanent Health.”

Step 2Choose your meal plan based on your TEE.When you know what optimal nutrition looks like, healthy eating becomes second nature. Our Registered Dietitians have developed a variety of meal plans ranging from 1,200 – 2,500 calories. Visit Answers.OPTAVIA.com to check out the various delicious meal plans available.

Step 3Familiarize yourself with the plan’s food groups, which include fruits, dairy, starches, proteins, fats and vegetables.To add variety, select foods from the Healthy Exchange Options as substitutions. You can also have 1 Free Choice each day. All of the foods listed in the Healthy Exchange Options are approximately 100 calories and can also be used as a Free Choice. Suggestions for both Healthy Exchange Options and Free Choices can be found at Answers.OPTAVIA.com.

Congratulations on achieving a healthy weight and continuing on your path toward Lifelong Transformation, One Healthy Habit At A Time™.

To help you sustain your healthy weight, we’ve developed the Optimal Health 3 & 3 Plan. This plan focuses on nutritionally balanced, small meals eaten every two to three hours, like our Optimal Weight plans, while integrating more food choices in the right portions. It’s easy to follow the Optimal Health 3 & 3 Plan, just consume three Optimal Health™ Fuelings and three balanced meals daily.

Your OPTAVIA Coach™ can tell you more about the Optimal Health 3 & 3 Plan developed by our team of Registered Dietitians. Remember, your Coach is there to help steer you to success and celebrate your journey to lifelong transformation.

3 Fuelings for the Optim

al Health 3 &

3 Plan

34490-GUI_Optavia3&3_062317.indd 2 6/29/17 8:20 AM

Breakfast

¾ cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 ¼ cup whole strawberries

1 Starch 1 Dairy 1 Fruit

Mid-Morning FuelingOptimal Health™ Salted Caramel Bar 1 Optimal Health Fueling

Lunch½ cup cooked broccoli3 oz. grilled chicken¾ cup low-fat yogurt1 slice whole-wheat bread

1 Vegetable1 Protein1 Dairy1 Starch

Mid-Afternoon FuelingOptimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner2 cups raw spinach1 cup total diced tomatoes, peppers, and mushrooms3 oz. baked trout2 Tbsp low-fat salad dressing, 8 large black olives1 small apple5 fl. oz. red wine

2 Vegetables

1 Protein2 Fat1 Fruit 1 Free Choice

Evening FuelingOptimal Health Cookies & Cream Shake 1 Optimal Health Fueling

NOTE: You may also 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 OPTAVIA Coach™ if you have any questions about the Optimal Health 3 & 3 Plan®.

Sample Meal Plan: 1,600 Calories 1,200-2,500 calorie meal plans are available at Answers.OPTAVIA.com

3 Balanced Meals

The Optimal Health™ KitOptimal Health Fuelings are:

• Free from flavors, colors, and sweeteners from artificial sources • High in Protein• Certified Gluten-Free*• Kosher Dairy• Vegetarian Friendly

*Excludes Cookies & Cream Shake.

This 30-day kit helps you easily continue on your path to Optimal Health and Wellbeing.

It includes:• 2 boxes of each Optimal Health Fueling • A variety of Flavors of Home® meals• Calorie Burn Strawberry Lemonade Flavor Infuser®• Free OPTAVIA™ Blender Bottle

Follow the Optimal Health 3 & 3 Plan® in 3 Easy Steps

Step 1Calculate your Total Energy Expenditure (TEE), which is the number of calories you burn each day. Visit OPTAVIA.com for our energy expenditure calculator. The Optimal Health 3 & 3 Plan takes a commonsense approach to sustaining a healthy weight based on balancing your food intake with the calories you burn. Remember, increasing your activity is also an important part of maintaining a healthy weight.

Recommended readings: Chapters 12 in Dr. A’s Habits of Health, “Healthy Eating for Life:Your Transition to Permanent Health.”

Step 2Choose your meal plan based on your TEE.When you know what optimal nutrition looks like, healthy eating becomes second nature. Our Registered Dietitians have developed a variety of meal plans ranging from 1,200 – 2,500 calories. Visit Answers.OPTAVIA.com to check out the various delicious meal plans available.

Step 3Familiarize yourself with the plan’s food groups, which include fruits, dairy, starches, proteins, fats and vegetables.To add variety, select foods from the Healthy Exchange Options as substitutions. You can also have 1 Free Choice each day. All of the foods listed in the Healthy Exchange Options are approximately 100 calories and can also be used as a Free Choice. Suggestions for both Healthy Exchange Options and Free Choices can be found at Answers.OPTAVIA.com.

Congratulations on achieving a healthy weight and continuing on your path toward Lifelong Transformation, One Healthy Habit At A Time™.

To help you sustain your healthy weight, we’ve developed the Optimal Health 3 & 3 Plan. This plan focuses on nutritionally balanced, small meals eaten every two to three hours, like our Optimal Weight plans, while integrating more food choices in the right portions. It’s easy to follow the Optimal Health 3 & 3 Plan, just consume three Optimal Health™ Fuelings and three balanced meals daily.

Your OPTAVIA Coach™ can tell you more about the Optimal Health 3 & 3 Plan developed by our team of Registered Dietitians. Remember, your Coach is there to help steer you to success and celebrate your journey to lifelong transformation.

3 Fuelings for the Optim

al Health 3 &

3 Plan

34490-GUI_Optavia3&3_062317.indd 2 6/29/17 8:20 AM

Breakfast

¾ cup ready-to-eat unsweetened cereal1 cup skim or low-fat milk1 ¼ cup whole strawberries

1 Starch 1 Dairy 1 Fruit

Mid-Morning FuelingOptimal Health™ Salted Caramel Bar 1 Optimal Health Fueling

Lunch½ cup cooked broccoli3 oz. grilled chicken¾ cup low-fat yogurt1 slice whole-wheat bread

1 Vegetable1 Protein1 Dairy1 Starch

Mid-Afternoon FuelingOptimal Health Strawberry Banana Smoothie 1 Optimal Health Fueling

Dinner2 cups raw spinach1 cup total diced tomatoes, peppers, and mushrooms3 oz. baked trout2 Tbsp low-fat salad dressing, 8 large black olives1 small apple5 fl. oz. red wine

2 Vegetables

1 Protein2 Fat1 Fruit 1 Free Choice

Evening FuelingOptimal Health Cookies & Cream Shake 1 Optimal Health Fueling

NOTE: You may also 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 OPTAVIA Coach™ if you have any questions about the Optimal Health 3 & 3 Plan®.

Sample Meal Plan: 1,600 Calories 1,200-2,500 calorie meal plans are available at Answers.OPTAVIA.com

3 Balanced Meals

The Optimal Health™ KitOptimal Health Fuelings are:

• Free from flavors, colors, and sweeteners from artificial sources • High in Protein• Certified Gluten-Free*• Kosher Dairy• Vegetarian Friendly

*Excludes Cookies & Cream Shake.

This 30-day kit helps you easily continue on your path to Optimal Health and Wellbeing.

It includes:• 2 boxes of each Optimal Health Fueling • A variety of Flavors of Home® meals• Calorie Burn Strawberry Lemonade Flavor Infuser®• Free OPTAVIA™ Blender Bottle

Follow the Optimal Health 3 & 3 Plan® in 3 Easy Steps

Step 1Calculate your Total Energy Expenditure (TEE), which is the number of calories you burn each day. Visit OPTAVIA.com for our energy expenditure calculator. The Optimal Health 3 & 3 Plan takes a commonsense approach to sustaining a healthy weight based on balancing your food intake with the calories you burn. Remember, increasing your activity is also an important part of maintaining a healthy weight.

Recommended readings: Chapters 12 in Dr. A’s Habits of Health, “Healthy Eating for Life:Your Transition to Permanent Health.”

Step 2Choose your meal plan based on your TEE.When you know what optimal nutrition looks like, healthy eating becomes second nature. Our Registered Dietitians have developed a variety of meal plans ranging from 1,200 – 2,500 calories. Visit Answers.OPTAVIA.com to check out the various delicious meal plans available.

Step 3Familiarize yourself with the plan’s food groups, which include fruits, dairy, starches, proteins, fats and vegetables.To add variety, select foods from the Healthy Exchange Options as substitutions. You can also have 1 Free Choice each day. All of the foods listed in the Healthy Exchange Options are approximately 100 calories and can also be used as a Free Choice. Suggestions for both Healthy Exchange Options and Free Choices can be found at Answers.OPTAVIA.com.

Congratulations on achieving a healthy weight and continuing on your path toward Lifelong Transformation, One Healthy Habit At A Time™.

To help you sustain your healthy weight, we’ve developed the Optimal Health 3 & 3 Plan. This plan focuses on nutritionally balanced, small meals eaten every two to three hours, like our Optimal Weight plans, while integrating more food choices in the right portions. It’s easy to follow the Optimal Health 3 & 3 Plan, just consume three Optimal Health™ Fuelings and three balanced meals daily.

Your OPTAVIA Coach™ can tell you more about the Optimal Health 3 & 3 Plan developed by our team of Registered Dietitians. Remember, your Coach is there to help steer you to success and celebrate your journey to lifelong transformation.

3 Fuelings for the Optim

al Health 3 &

3 Plan

34490-GUI_Optavia3&3_062317.indd 2 6/29/17 8:20 AM

1.888.OPTAVIA www.OPTAVIA.comOwings Mills, Maryland34490-GUI_OPTAVIA3&3_062117 Continuing on your path toward

Lifelong Transformation, One Healthy Habit At A Time™.

Healthy Exchange OptionsWe know not everyone has the same taste buds, so we’ve created a Healthy Exchange resource to help you choose the foods you like and work them into your program. All of the foods listed in the Healthy Exchange options are approximately 100 calories. Visit Answers.OPTAVIA.com for a complete list.

Recommended readings: Chapter 10 of Dr. A’s Habits of Health, “Planning Your Fueling Breaks”.

The best path to Optimal Health™ includes eating a well-balanced diet with a variety of:

• Fruits• Low-fat dairy foods• Lean protein• Whole grains• Healthy fats• Vegetables

We also make room in the plan for the occasional glass of wine or sweet treat to be used as a Free Choice.

For a complete list of Healthy Exchange options, sample meal plans, and additional information about the Optimal Health 3 & 3 Plan®, visit Answers.OPTAVIA.com.

your bigger life is waiting. all you have to do is take the first step.

Optimal Health 3 & 3 Plan® Guide

FOLD

FOLD

FOLD

FOLD

FOLD

© 2017 OPTAVIA LLC. All Rights Reserved.

34490-GUI_Optavia3&3_062317.indd 1 6/29/17 8:20 AM

1.888.OPTAVIA www.OPTAVIA.comOwings Mills, Maryland34490-GUI_OPTAVIA3&3_062117 Continuing on your path toward

Lifelong Transformation, One Healthy Habit At A Time™.

Healthy Exchange OptionsWe know not everyone has the same taste buds, so we’ve created a Healthy Exchange resource to help you choose the foods you like and work them into your program. All of the foods listed in the Healthy Exchange options are approximately 100 calories. Visit Answers.OPTAVIA.com for a complete list.

Recommended readings: Chapter 10 of Dr. A’s Habits of Health, “Planning Your Fueling Breaks”.

The best path to Optimal Health™ includes eating a well-balanced diet with a variety of:

• Fruits• Low-fat dairy foods• Lean protein• Whole grains• Healthy fats• Vegetables

We also make room in the plan for the occasional glass of wine or sweet treat to be used as a Free Choice.

For a complete list of Healthy Exchange options, sample meal plans, and additional information about the Optimal Health 3 & 3 Plan®, visit Answers.OPTAVIA.com.

your bigger life is waiting. all you have to do is take the first step.

Optimal Health 3 & 3 Plan® Guide

FOLD

FOLD

FOLD

FOLD

FOLD

© 2017 OPTAVIA LLC. All Rights Reserved.

34490-GUI_Optavia3&3_062317.indd 1 6/29/17 8:20 AM