In this post, we clarify exactly what foods are allowed and prohibited on Optifast. We also provide sample meal plans to give you an idea.
The Optifast diet plan is centered around meal replacements to help people lose weight quickly under medical supervision. But in addition to the shakes, bars, and soups, the Optifast program allows some whole foods as well.
In this post, we clarify exactly what foods are allowed and prohibited on Optifast weight loss program. We also provide sample meal plans to give you an idea of what you might eat in a typical day on this diet.
What is Optifast?
Optifast is a medically-managed weight loss intervention for people with obesity and obesity-related health issues. The program uses nutritionally complete meal replacements to achieve rapid weight loss while monitoring health indicators.
The Optifast diet provides 800-1000 calories per day from shakes, bars, soups, and selected whole foods. It is not intended as a long-term eating plan due to the very low calorie allowance.
The Optifast program defines permitted and prohibited foods to maximize health benefits during active weight loss. We summarize these diet guidelines below.
Allowed Foods on Optifast
The following whole foods are allowed while on the active phase of Optifast under medical guidance:
- Non-starchy vegetables
- Condiments
- Some beverages
Non-Starchy Vegetables
You can eat unlimited non-starchy vegetables on Optifast.
Good choices are:
- Asparagus
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumber
- Green beans
- Greens (lettuce, spinach, kale, chard)
- Peppers
- Radishes
- Tomatoes
- Turnips
- Zucchini
Aim for 1-2 cups of non-starchy veggies at your meals to add fiber and nutrients.
Condiments
Low-calorie condiments are allowed to add flavor to foods:
- Herbs
- Spices
- Mustard
- Vinegar
- Lemon/lime juice
Avoid condiments like ketchup, mayo, oil, salad dressing, and sugar. Track amounts to account for calories.
Beverages
Optifast permits:
- Water
- Unsweetened tea
- Black coffee
- Sugar-free drinks
Sample Optifast Meal Plan
Here is a sample 1200 calorie day on Optifast including meal replacements and whole foods:
Breakfast
- 1 Optifast oatmeal breakfast shake (170 calories)
- 1 cup steamed broccoli and carrots (60 calories)
Mid-Morning Snack
- 1 Optifast Dutch Chocolate Shake (170 calories)
Lunch
- Optifast Garden Vegetable Soup (120 calories)
- Salad made with 2 cups lettuce, 1 cup cherry tomatoes, mustard, vinegar (60 calories)
Mid-Afternoon Snack
- 1 Optifast Chocolate Peanut Butter Bar (180 calories)
Dinner
- 3 oz grilled chicken breast (140 calories)
- 1 cup cauliflower, grilled with seasoning (30 calories)
- Small green salad with balsamic vinegar (30 calories)
Evening Snack
- 1 Optifast Creamy Milk Chocolate Shake (180 calories)
Prohibited Foods on Optifast
To promote rapid weight loss, Optifast eliminates or limits high-calorie foods like:
- Sugary foods: Candy, soda, juice, ice cream
- Carbs and starches: Bread, pasta, rice, beans, corn, potatoes
- High-fat foods: Oils, butter, nuts, seeds, red meat
- Packaged snacks: Chips, pretzels, cookies, cereal
- Alcoholic beverages
Refer to Optifast materials for complete guidelines. Generally avoid any processed foods or refined carbs. Stick to non-starchy vegetables, select lean proteins, nutritionally balanced meal replacements, and approved beverages.
Optifast Food Rules Summarized
Here are the basic Optifast diet guidelines:
- Eat 5-6 Optifast meal replacements daily
- Eat 1-2 cups non-starchy vegetables at meals
- Avoid sugars, oils, starchy foods, alcohol
- Drink lots of water and unsweetened drinks
- Take vitamins and supplements as advised
- Follow other medical guidance
Using meal replacements and whole food choices within these rules will put you on track to lose significant weight on the Optifast program.
Next Steps on Your Optifast Journey
We hope this clarifies what you can and can’t eat on the Optifast diet plan. Speak to your healthcare provider about any other questions.
