OPTAVIA® Vegetable Conversion Chart / optavia-174-vegetable-conversion-chart.pdf / PDF4PRO (2024)

1 2020 OPTAVIA LLC. All Rights Conversion ChartItemVarietyQuantityGM WtOz. cup (chopped) from frozen from fresh from canned from frozen from fresh , ChineseCooked from fresh , cup (chopped) , RaabCooked from fresh cup (chopped) cup (shredded) , Chinese (Bok-Choy) cup (shredded) , Chinese (Bok-Choy)Cooked from fresh cup (shredded) , Chinese ( P e -Ts a i ) cup (shredded) , Chinese ( P e -Ts a i )Cooked from fresh cup59. , CommonCooked from fresh , NapaCooked from fresh , cup (shredded) CarbohydrateModerate CarbohydrateHighest CarbohydrateWhile some Clients prefer to use measuring cups to measure their vegetables for the Lean & Green meal, others prefer to use a food scale to get an exact measure of weight.

2 If you choose to weigh your vegetables, this Chart will help you convert a Vegetable s volume (in cups) to its weight on a food scale (in grams and ounces).Here's how it works:1. Pick which Vegetable (s) you would like to have for your Lean & Green meal on the Green Options list in your program guide. 2. Find the Vegetable in the list below for the gram and ounce equivalent to one serving of that Vegetable ( cup unless otherwise specified). 3. You need 3 servings of vegetables for your Lean & Green meal. If you plan to only have one type of Vegetable , multiply the gram and ounce amount by 3 for a total of 3 servings. If you plan to have a combination of vegetables, you can adjust the amounts you use this Chart , keep in mind that the raw weight listed is not representing how much raw Vegetable will yield a cup cooked.

3 The raw weight represents how much raw Vegetable equates to a cup portion, and the cooked weight represents how much cooked Vegetable equates to a cup portion. The weight measurements listed on the Chart are derived from the USDA s FoodData Clients prefer to weigh their vegetables in the form they are going to eat it in, while others find it easier to weigh prior to cooking. It is fine to use either approach; the nutritional differences between the two will be negligible. Both methods will result in a healthy portion of vegetables that complies with the nutritional parameters of your Lean & Green meal. 2020 OPTAVIA LLC. All Rights WtOz. WtCabbage, RedCooked from fresh , cup (shredded) , SavoyCooked from fresh , SwampCooked from fresh , Swamp (Skunk Cabbage) cup (chopped) from frozen from fresh , , GreenCooked from fresh cup (chopped) from fresh , , SwissCooked from fresh cup87.

4 GreensCooked from fresh GreensRaw1 cup (chopped) , no cup (slices)59. , with cup (slices) cup (cubes) from fresh cup49. cup (shredded) cup (slices) beansCooked from frozen cup67. beansCooked from fresh beansCooked from canned cup67. , MustardCooked from frozen , MustardCooked from fresh , MustardRaw1 cup (chopped) , cup (chopped)27. , TurnipCooked from frozen , TurnipCooked from fresh , Turnip NSAC ooked from canned of cup (slices) from fresh cup (chopped) from frozen CarbohydrateModerate CarbohydrateHighest Carbohydrate 2020 OPTAVIA LLC. All Rights WtOz. WtKaleCooked from fresh , cup (chopped) , ScotchCooked from fresh cup (chopped) cup67.

5 From fresh , Butterhead (including Boston and Bibb)Raw1 cup (shredded or chopped) , EndiveRaw1 cup (chopped) , IcebergRaw1 cup (shredded) , RomaineRaw1 cup (shredded) , Spring MixRaw1 cup (shredded) from fresh from canned , Brown, Italian or cup (sliced) , cup (sliced) , PortabellaCooked from fresh cup (sliced) , StrawCooked from canned , cup (pieces) , WhiteCooked from fresh cup (slices) from frozen from fresh , Green cup (chopped)74. , Green SweetCooked from frozen , Green SweetCooked from fresh , Green SweetCooked from canned , Red cup (chopped)74. , Red SweetCooked from frozen , Red SweetCooked from fresh , Red SweetCooked from canned , Yellow cup (chopped)74.

6 Cup (slices) , cup (slices) , OrientalCooked from fresh cup (slices) from frozen from fresh from canned CarbohydrateModerate CarbohydrateHighest Carbohydrate 2020 OPTAVIA LLC. All Rights WtOz. WtSpinach, MalabarCooked from fresh , Mustard (Tendergreen)Cooked from fresh cup (chopped) , Mustard (Tendergreen)Raw1 cup (chopped) , New ZealandCooked from frozen cup (chopped) , New ZealandRaw1 cup (chopped) , , Mung Bean , Mung Bean SproutsCooked from fresh , Summer, Crookneck and cup (sliced) , Summer, Crookneck and StraightneckCooked from frozen cup (slices) , Summer, Crookneck and StraightneckCooked from fresh cup (slices) , Summer, Crookneck and StraightneckCooked from canned variety , Summer, cup (sliced) , Summer, ScallopCooked from frozen cup (slices) , Summer, ZucchiniRaw cup (sliced)

7 , Summer, ZucchiniCooked from fresh variety , Summer, ZucchiniCooked from frozen variety , cup (cubes) , SpaghettiCooked from fresh cup7 7. , red cup (chopped or sliced) , red cup (cherry)74. , red ripe packed in tomato juiceCooked from canned cup (with juice) , red ripeCooked from fresh cup (cubes) from frozen from fresh cup (chopped) CarbohydrateModerate CarbohydrateHighest Carbohydrat

OPTAVIA® Vegetable Conversion Chart / optavia-174-vegetable-conversion-chart.pdf / PDF4PRO (2024)

FAQs

Are cucumbers allowed on Optavia? ›

Those include: 5–7 ounces of cooked lean protein like fish, chicken, egg whites, turkey or soy. 3 servings of non-starchy vegetables like lettuce, greens, celery or cucumbers. Up to 2 servings of healthy fats like olive oil, olives or avocado.

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What are the best vegetables to eat on Optavia? ›

Dark, leafy greens like spinach, kale, and arugula are some of the best low-carb vegetables to add to your Optavia diet. These greens are packed with vitamins A, C, and K, as well as calcium and iron. Plus, they're incredibly versatile and can be cooked or eaten raw in a variety of dishes.

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How much spaghetti squash can I have on Optavia? ›

Replace recipes that contain rice, pasta, quinoa and other grains with cauliflower rice, zucchini noodles or spaghetti squash. A ½ cup cauliflower rice, ½ cup zucchini noodles and ½ cup spaghetti squash = 1 green serving (each).

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Can I eat tomatoes on Optavia? ›

When including tomatoes in your Optavia meal plan, it's essential to keep the guidelines in mind. While tomatoes are allowed, it's best to stick to the recommended serving sizes and avoid tomato-based products that contain added sugars or unhealthy fats.

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What is the downfall of Optavia? ›

Cons of the Optavia Diet

Nutrient deficiency: This diet may cause nutrient deficiency if calorie levels are too low for too long. 6 In addition to restricting calories, Optavia plans limit food groups, including fruits, vegetables, and whole grains—all of which provide essential vitamins and minerals.

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Why are onions not allowed on Optavia? ›

On the Optimal Weight 5 & 1 Plan, 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 health.

Is OPTAVIA too many carbs? ›

The Optavia plan creates a calorie deficit, which encourages weight loss. On the 5&1 plan, which Optavia recommends for weight loss, you will consume: 800-1,000 calories per day. 80-100 grams of carbohydrates, making it a low-carb plan.

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How many servings of vegetables is a spaghetti squash? ›

How Many Servings Is One Spaghetti Squash? A 3-pound spaghetti squash will yield about eight servings. If that's too many servings, you can store spaghetti squash (uncooked), wrapped in plastic, for up to four days. If you'd rather freeze the squash, place the squash in a freezer-safe storage bag.

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What vegetables are not allowed on OPTAVIA? ›

Starchy vegetables, including corn, peas and potatoes, are excluded until you reach the transition plan. Fresh fruit is off-limits until the second week of transition. Low-fat dairy products will be introduced a few weeks into the transition plan (after fruit has been reintroduced).

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Can I do my own version of OPTAVIA? ›

Here's how to duplicate Optavia's Lean & Green meals: Pick nutritious source of protein — like fish or skinless poultry — then pair it with non-starchy veggies and beneficial fats to balance out the macronutrient ratios in your diet. Low-starch vegetables include: Leafy greens like spinach, Swiss chard and lettuce.

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Do OPTAVIA coaches get paid? ›

Welcoming Clients and supporting them on their journey are the foundation of a successful OPTAVIA business and, for many, are the starting point in our business model. OPTAVIA Coaches are compensated based on orders placed by their personally sponsored and supported Clients.

Can I eat cucumber during fat loss? ›

Cucumber May Aid in Weight Loss

First of all, they are low in calories. Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories (1). This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.

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Can you eat cucumbers on a no carb diet? ›

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

OPTAVIA® Vegetable Conversion Chart / optavia-174-vegetable-conversion-chart.pdf / PDF4PRO (2024)

FAQs

Are cucumbers allowed on Optavia? ›

Is OPTAVIA too many carbs? ›

References