How Much Shrimp Can You Eat on the Optavia Diet?

The Optavia diet relies on portion-controlled meals and snacks to promote weight loss. Shrimp is one of the lean protein options allowed on the plan. But how much shrimp can you eat per day or week on Optavia? Let’s take a closer look at the diet guidelines.

What is the Optavia Diet?

Optavia is a commercial weight loss program that provides nutritionally balanced pre-packaged meals snacks, and shakes. The Optimal Weight 5 & 1 Plan is the main diet plan. It includes

• 5 Optavia fuelings – portion-controlled shakes, bars, soups, puddings, oatmeals.
• 1 Lean & Green meal – 5-7 oz lean protein + vegetables + healthy fats.
• 8 glasses of water.
• Multivitamin.

The pre-packaged fuelings provide an easy calorie deficit for weight loss, while the daily Lean & Green meal allows flexibility and helps transition to home cooking.

Can You Eat Shrimp on Optavia?

Yes, shrimp is one of the recommended lean protein options for the Lean & Green meal on Optavia. The diet categorizes it as a “leanest” protein.

Here are the serving size guidelines for shrimp according to the Optavia plan:

• Men: 7 oz shrimp
• Women: 7 oz shrimp

Shrimp is among the seafood options highest in protein but lowest in fat, making it an ideal lean protein source. Choosing grilled, broiled or poached shrimp helps further limit fat and calories.

How Much Shrimp Per Day or Week?

Since the Optavia plan includes one Lean & Green meal daily, the guidelines allow 7 oz of shrimp just once per day.

Over the course of a week:

• Men: Up to 7 oz shrimp 6 days per week
• Women: Up to 7 oz shrimp 6 days per week

This fits with general healthy eating advice of incorporating 2-3 servings of seafood weekly. Shrimp provides important nutrients like selenium, vitamin B12, zinc and antioxidant carotenoids like astaxanthin.

Optavia recommends switching up protein choices within the Lean & Green meal throughout the week for variety. So shrimp lovers could enjoy it 1-2 days per week, alternating with lean options like chicken, fish, turkey, and vegetarian proteins.

Shrimp Nutrition Facts

Here’s how 3 oz or about 4 large shrimp compare nutritionally to a 3 oz cooked chicken breast [1]:

• Calories: 84 in shrimp vs. 165 in chicken.
• Fat: 0.9 g in shrimp vs. 3.6 g in chicken.
• Carbs: 0 g in shrimp vs. 0 g in chicken.
• Protein: 18 g in shrimp vs. 26 g in chicken.

Shrimp provide a hefty dose of protein while being very low in fat and carbs. Chicken contains more protein per serving but also significantly more fat and calories.

Shrimp is also one of the best dietary sources of astaxanthin, an antioxidant that may help protect skin health and reduce inflammation [2].

Healthy Ways to Prepare Shrimp

Here are some of the healthiest cooking methods for shrimp according to Optavia guidelines:

• Grilled
• Broiled
• Baked
• Poached
• Steamed
• Air fried

Avoid deep frying, pan frying in oil, or coating shrimp in lots of high-fat sauce or batter. Keep seasoning simple using lemon, herbs, spices, and just small amounts of heart-healthy olive oil or avocado oil.

Lean & Green Shrimp Recipes

Some delicious Lean & Green meal ideas featuring shrimp:

• Cajun grilled shrimp with zucchini noodles
• Shrimp and broccoli sheet pan dinner
• Lemony garlic shrimp with spinach salad
• Baked coconut shrimp with roasted cauliflower
• Thai shrimp lettuce wraps
• Shrimp kabobs with peppers and pineapple

Use 3 servings of non-starchy vegetables like zucchini, broccoli, lettuce, spinach, cauliflower, peppers or kabobs to make the “Green” component. Add 1-2 servings of healthy fats like olive oil, avocado slices, or nuts.

Should You Buy Wild-Caught or Farm-Raised Shrimp?

Wild-caught shrimp is preferable, as farm-raised shrimp may contain antibiotics and contaminants. However, sustainability is also key. Look for wild shrimp certified by programs like the Marine Stewardship Council.

No matter the source, always buy and store shrimp properly. Look for firm shrimp with their shells on, and cook within 1-2 days for food safety.

The Bottom Line

The Optavia diet allows 7 oz shrimp as the lean protein for the daily Lean & Green meal. Enjoy it 1-2 times per week roasted, grilled or broiled, paired with non-starchy veggies and healthy fats. This level of intake provides protein benefits without overdoing calories or sodium.