Are you considering the Optavia weight loss program but wondering if your favorite deli meat, ham, is allowed?
Don’t look any further! This article will talk about the Optavia plan’s protein guidelines and whether ham fits the bill.
We’ll also give you some tips on how to make healthy, lean meals that taste great and are in line with the Optavia program.
The Optavia weight loss program utilizes meal replacements and lean & green meals for healthy, sustainable weight loss. With precise protein guidelines, many wonder if deli meats like ham can fit into the plan This article covers Optavia’s stance on ham, how to choose compliant options, portion sizes, and alternate lean proteins.
Understanding Optavia’s Lean Protein Rules
Optavia’s lean & green meal includes 5-7 ounces of lean protein plus vegetables and healthy fats. Optavia recommends lean options like:
- Chicken and turkey
- Beef and pork
- Fish and shellfish
- Eggs and plant-based proteins
Processed meats high in sodium like bologna or salami are not recommended. While ham can be lean, it can also contain lots of sodium and nitrites.
If you want to buy ham, choose natural uncured ham that is low in salt and has no chemicals or preservatives. Look for “no nitrates or nitrites added” on the label.
Is Ham a Lean Protein for Optavia?
Ham can be a lean Optavia protein option if chosen carefully and portioned correctly Here are some tips
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Select extra lean ham such as turkey ham or 96% fat-free ham.
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Opt for low-sodium ham to avoid excess nitrates.
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Trim any external fat before cooking for maximum leanness.
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Stick to a 3 oz portion to stay within lean & green meal guidelines.
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Avoid highly processed deli hams with preservatives.
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Cure your own ham at home with natural ingredients.
With smart selections and proper portions, ham can fit into the Optavia plan as an occasional lean protein source. It provides a nice change from basic chicken and fish.
Sample Lean Ham Optavia Meals
Here are some ideas for incorporating compliant ham into Optavia lean & green meals:
Ham Salad Lettuce Wraps
- 3 oz low-sodium ham, diced
- 1⁄4 cup diced celery and carrot
- 2 tbsp light mayonnaise
- Bibb lettuce leaves
Ham & Vegetable Omelet
- 1 oz diced ham
- 1 whole egg + 2 egg whites
- Diced peppers and onions
- Spinach
Ham Fried Rice
- 1.5 oz low-sodium ham, diced
- 1⁄2 cup riced cauliflower
- 1 egg
- Frozen peas
- Reduced-sodium soy sauce
Ham and Green Beans
- 2 oz sliced extra lean ham
- 1 cup steamed green beans
- 1 tsp olive oil
- Fresh dill
Optavia Alternatives to Ham
While compliant ham can be enjoyed occasionally on Optavia, it’s best minimized to limit sodium intake. Here are some alternate lean proteins to incorporate:
Poultry: Skinless chicken or turkey breast, ground turkey or chicken
Beef and Pork: Lean beef or pork tenderloin, pork chops, ground pork
Seafood: Salmon, tuna, shrimp, crab, scallops, cod
Vegetarian: Tofu, tempeh, edamame, beans, lentils, eggs
Game Meat: Bison, venison, elk, ostrich
Chicken, fish, and vegetarian proteins offer lower sodium options compared to processed ham. Vary your protein choices for a well-rounded Optavia plan.
Tips for Building Optavia Lean & Green Meals
Follow these tips for delicious, nutritious Optavia compliant lean & green meals:
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Choose only approved lean proteins like chicken, fish, eggs, beans, etc.
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Measure protein portions accurately based on the guidelines.
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Pair with 2-3 non-starchy vegetables like leafy greens, asparagus, tomatoes, etc.
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Add herbs, spices, vinegars, mustards, and low-calorie condiments for flavor.
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Complete meal with 1-2 servings of healthy fats like avocado, nuts, oil, etc.
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Avoid all grains, starchy vegetables, creamy sauces, and sugary dressings.
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Plan ahead and prep ingredients to optimize convenience and compliance.
With smart meal planning, you can create varied, tasty lean & green meals that adhere to the Optavia program parameters whether ham is included or not.
The Bottom Line
Ham can be incorporated into the Optavia diet plan if you select an extra lean uncured variety that is low in sodium. Properly portion 3 ounces and pair with non-starchy vegetables and healthy fats. For best results, opt for unprocessed whole food proteins like chicken, fish, and vegetables most often. With the right choices, ham can be enjoyed on occasion as part of a healthy Optavia lifestyle.
Is Ham A Lean Protein Choice For Optavia?
Optavia users can choose ham as a lean protein if they get the right kind and the right amount. Optavia recommends selecting the leanest pork choices, such as pork loin, tenderloin, center loin, and ham. However, it’s important to note that not all types of ham are created equal.
It’s important to choose low-sodium ham that doesn’t have any processed ingredients when you’re making a lean and green meal. To keep the meal as lean as possible, you should also cut off any fat that you can see before cooking.
When it comes to portion sizes, one serving of ham is typically 3 ounces. This means you should carefully measure out your serving to make sure you stay within the lean and green meal guidelines.
Understanding The Optavia Program’s Protein Guidelines
The Optavia weight loss program has specific guidelines for protein choices in the lean and green meal. The recommended lean protein options include chicken, turkey, beef, pork, fish, crab, lobster, and scallops. These protein choices are low in fat and provide essential nutrients for the body.
Processed deli meats such as bologna or salami are not recommended due to their high sodium content. It’s important to choose lean ham with low sodium content and trim away any visible fat before cooking.
Portion control is also crucial when it comes to protein choices on the Optavia plan. You should measure out the serving of ham to make sure you stay within the lean and green meal plan guidelines. One serving of ham is usually 3 ounces.
Keep in mind that the Optavia program is meant to help you lose weight, so it’s very important to follow the instructions exactly to get the best results. Prior to beginning any weight loss plan, you should talk to a medical professional to make sure it’s safe for you.
What happens if I “cheat” on Optavia
FAQ
Can you eat pork on Optavia?
Can you eat rotisserie chicken on Optavia?
Can you eat wings on Optavia?
Can you eat eggs on OPTAVIA?
Eggs are one the best Optavia high-protein diet foods (and meatless options) that you can include in your lean and green meals. (For us, they are also a common choice for fuelings substitutes.) Here’s a photo of what my lean option looks like when using eggs. (This scrambled egg with tuna has a whopping 37 grams of protein.)
Can I go on the Optavia diet if I have mitral valve prolapse?
Optavia diet includes the use of packaged or processed food, which might not be healthy for a heart that has mitral valve prolapse, as most of the processed food contains a high amount of sodium, which can increase the risk of heart failure in such patients.
Can you eat grains on OPTAVIA?
Yes, you can forgot about eating grains on Optavia. According to their rules, grains have more carbohydrates and should only be introduced during the transition phase. These include: Although I know these are not allowed, I must confess that I quietly include some of them in my lean and green meals, especialy quinoa because it’s high in protein.
Can you eat sweets on OPTAVIA?
Although no food is technically forbidden on the Optavia diet, many items (such as sweets) are strongly discouraged. Optavia discourages indulging sugar cravings with sweets. However, after the initial weight loss phase, you can add lower-calorie sweet treats like fresh fruit or flavored yogurt back into your diet. But you should generally avoid: