Optavia Green List to maximize your weight loss results

If you are searching for Optavia green list, then you’ve come to the right place.

We’ll provide an overview of all the options categorized as “green list” on Optavia, along with details on how to choose them when shopping for groceries.

In addition to vegetables, I’ll also cover non-vegetable foods that are classified as green on Optavia, according to their support suggestions.

photo of optavia green list

What vegetables can you eat on Optavia Diet?

Almost all vegetables you can eat on the Optavia Diet as your green but there are a few exceptions.

According to Optavia lean and green guidelines:

“Although all vegetables help you eat healthy, on the Optimal Weight 5 & 1 plan, we do not eat vegetables that have a lot of carbohydrates.”

Optavia also states:

“Once you have achieved your healthy weight, you can then include all vegetables in your diet for long-term healthy eating.”

From my experience, one green is equivalent to either a 1/2 cup or 1 cup serving of veggies, depending on how you prepare them (cooked vs raw) and on how many carbs they have.

  • Low carbohydrate vegetables
  • Moderate carbohydrate vegetables
  • High carbohydrate vegetables

And while I like to eat all types of veggies, my Optavia coach suggests that my 5 and 1 diet should mainly include low to medium-carb veggies.

Additionally, it’s worth noting that while green is a significant component of Optavia’s weight loss plans, it’s not included in the Optavia 3 and 3 plan.

What counts as a green on Optavia?

Most of the vegetables count as green on Optavia, but you can also include other food items that serve as a replacement for vegetables.

The general guideline for a serving of GREEN on Optavia is simple – 1 serving should contain:

  • Up to 25 calories
  • Up to 5 grams of carbohydrates
  • Up to 5 grams of fat
  • Up to 200 milligrams of sodium

The range of vegetables you can include in your Optavia shopping list is quite extensive.

In fact, it would be simpler to highlight the vegetables that are not allowed.

Typically, the permissible veggies are those that are low in carbohydrates and contain a considerable amount of fiber.

How many greens can I have on Optavia?

The number of greens you can have on Optavia will depend on the type of plan you’re on.

For example.

  • On Optavia 5 and 1 plan – you can have 3 servings of greens per day.
  • On Optavia transition – you can have 4 servings of greens.
  • On Optavia 3 and 3 plan – 3 servings of greens plus starches and fruits.

Optavia green list

Below you can find Optavia green list divided into different carbohydrate content of each food.

If you’re looking for information on how to measure greens on, check out my Optavia vegetable conversion chart.

Low carbohydrate vegetables

Generally, low-carbohydrate vegetables on Optavia refer to those that contain fewer carbs, and one serving size is equivalent to one cup.

Here is a table detailing all the food items categorized as low-carbohydrate greens on Optavia, along with their corresponding serving sizes.

1 cup1/2 cup
Collards (fresh/raw)
Lettuce (green leaf, butterhead, iceberg, romaine)
Mustard greens
Spinach (fresh/raw)
Spring mix
Bok choy (raw)
White mushrooms
Sprouts (alfalfa, mung
Turnip greens
Jalapeño (raw)
Swiss chard (raw)
Bok choy (cooked)

Each serving of low carb vegetables on Optavia has around 5 calories.

Moderate carb vegetables

Optavia’s moderate carbohydrate vegetables have comparable serving sizes to the low-carbohydrate greens, but they contain approximately 20 calories per serving.

1/2 cup
Fennel bulb
Portabella mushrooms
Spinach (cooked)
Summer squash (scallop or zucchini)

High carb vegetables

The Optavia green list also includes high-carbohydrate vegetables, which encompass all vegetables with no more than 30 calories per serving.

1/2 cup
Red cabbage
Chayote squash
Collard or mustard greens (cooked)
Green or wax beans
Kabocha squash
Kohlrabi, leeks (cooked)
Peppers (any
Scallions (raw)
Summer squash (crookneck or straightneck)
Spaghetti squash
Hearts of palm
Swiss chard (cooked)

What vegetables to avoid on Optavia?

Here is the list of vegetables that are not included in the Optavia weight loss plan.


According to Optavia guidelines, you should avoid eating carrots during the 5 and 1 plan.

And while 1 cup has only 45 calories (1), it has higher-than-average levels of natural sugars and carbs found in them compared with many other recommended vegetables like leafy greens.


You should not eat corn on Optavia as it has 132 calories per 1 cup (2), which is twice as many as the green list vegetables, even those with high carbs.

Eating too much corn can lead to weight gain due to its high calorie and carbohydrate content.

While it is a nutritious food, it should be consumed in moderation in order to avoid unwanted pounds.


You should not have any peas on Optavia. While peas are tasty, they are carb-heavy vegetables.

Great for adding variety to meals, but not so good if you’re trying to shed some pounds. One cup of peas has 118 calories (3), which is almost as high as corn.

(Something to look out for!)


Potatoes are a nutrition powerhouse and are part of the Optavia healthy exchange list.

Optavia advises against consuming potatoes during their weight loss plan.

However, in my personal experience following a DIY Optavia diet, I occasionally included potatoes as a source of carbohydrates, but they were not a staple food in my diet.


Chickpeas, also known as garbanzo beans, are not allowed on the Optavia diet, even if you are following a vegetarian guide.

Despite being a versatile legume used in many dishes, they are relatively high in calories and carbohydrates which can hinder weight loss progress.


U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

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