Teen Boys Plan

Lifelong Transformation,
One Healthy Habit at a Time®
Welcome to OPTAVIA!
At OPTAVIA, we believe you can live the best life possible and we know
that requires a healthy you. We help you achieve lifelong transformation
by incorporating healthy habits into everything you do. These habits get
your mind and body working together, to work for you. Every simple new
habit, every healthy decision, every positive change leads to more.

If you’re a young man between that ages of 13 to 18 and want to reach and
maintain a healthy weight, OPTAVIA offers a simple and easy to follow
plan*. It all starts with achieving a healthy weight. This is the catalyst for
bigger changes. When you achieve your optimal weight, you increase
your health, confidence, and vitality.

OPTAVIA offers two plans for teens. Work with your healthcare provider,
who can help you pick which plan is better for you based on your Body
Mass Index (BMI) percentile. Your BMI is a calculation based on your
weight, height, and age.

Get Healthy Now Plan

Teen boys who have a BMI higher than 95% of boys their age and who
may benefit from losing weight should use this plan. You’ll consume
approximately 1,800 calories each day to lose weight safely and gradually.
The Get Healthy Now Plan chart on the following page shows you how
many servings you should eat from each food group, including three
OPTAVIA Fuelings per day. You can use the Get Healthy Now sample
meal plan as a guide to what you should eat each day.

Steady As You Grow Plan

Teen boys with a BMI between 85% and 95% of others their age should
use this plan to maintain their current weight as they grow taller so they
can be healthier and more active. The daily calorie limit is about 2,000
calories. The Steady as You Grow Plan chart on the following page shows
you how many servings you should eat from each food group, including
two OPTAVIA Fuelings per day. You can use the Steady as You Grow
sample meal plan as a guide to what you should eat each day.

*Do not use the OPTAVIA program if you are under the age of 13 years old.

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your best life is waiting
Before You Begin
We recommend that you contact your healthcare provider before
starting and throughout your OPTAVIA journey, especially if you are
taking medications (e.g., diabetes medications, high blood pressure
medications, Coumadin (warfarin), lithium, thyroid medications etc.).*

MEDICAL DISCLAIMER:

The Company (“We”) recommends that you consult your healthcare provider prior to starting
any weight loss program, and during the course of your weight loss program. Do NOT use any
OPTAVIA® plan if you are pregnant or under the age of 13.

Before starting a weight loss program, talk with your healthcare provider about the program,
and about any medications or dietary supplements you are using, including especially Coumadin
(warfarin), lithium, diuretics, or medications for diabetes, high blood pressure or thyroid
conditions. Do not participate in any OPTAVIA Program until you are cleared by your healthcare
provider if you have or have had a serious illness (e.g. cardiovascular disease including heart
attack, diabetes, cancer, thyroid disease, liver or kidney disease, eating disorders such as anorexia
or bulimia), or any other condition requiring medical care or that may be affected by weight loss.

The OPTAVIA for Teens plan is the only OPTAVIA Program appropriate for teens (13 to 17 years
of age). The Optimal Weight 5 & 1 Plan® is NOT appropriate for teens, sedentary older adults (65
years and older), nursing mothers, people with gout, some people with diabetes, and those who
exercise more than 45 minutes per day – if you fall into one of these categories, please consult your
healthcare provider and refer to www.OPTAVIA.com and talk with your independent OPTAVIA
Coach about other OPTAVIA plans that may be appropriate. For special medical or dietary needs,
including food allergies, refer to our program information online, consult your healthcare provider
and talk to your OPTAVIA Coach. Do not consume an OPTAVIA product if you are allergic to any
of that product’s ingredients which are listed on the product packaging and on the OPTAVIA
website.

We recommend drinking 64 ounces of water each day. Consult with your healthcare provider
prior to changing the amount of water you drink as it can affect certain health conditions and
medications.

NOTE: Rapid weight loss may cause gallstones or gallbladder disease or temporary hair thinning
in some people. While adjusting to the intake of a lower calorie level and dietary changes,
some people may experience dizziness, lightheadedness, headache, fatigue, or gastrointestinal
disturbances (such as abdominal pain, bloating, gas, constipation, diarrhea, or nausea). Consult
your healthcare provider for further guidance on these or any other health concerns. Seek
immediate medical attention if you experience muscle cramps, tingling, numbness, confusion, or
rapid/irregular heartbeat as these may be a sign of a more serious health condition.

For avoidance of doubt, the OPTAVIA Programs and products are not labelled, advertised or
promoted for any specific medicinal purpose, i.e. treatment or prevention, implied or otherwise, of
any disease or disorder, including its related conditions.

The OPTAVIA programs, products, and any of its materials and/or information do not in any way
constitute medical advice or substitute for medical treatment. As individuals may have different
responses to dietary products or changes in diet, consult with your healthcare provider regarding
any medical concerns.

For further information regarding this Medical Disclaimer, call Nutrition Support at 1.888.OPTAVIA
or email at nutritionsupport@OPTAVIA.com.

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 Getting Started
OPTAVIA for Teens Plans incorporate small meals every two to three
hours, so carbohydrates and protein are spaced evenly throughout
the day. And all Fuelings are carbohydrate-controlled and generally
lower in fat, making them a healthy choice for those working to achieve
a healthy weight. As you begin, we encourage you to talk to your
independent OPTAVIA Coach, who will help support you and steer you
to success. They will be there to help you celebrate the little victories
that add up to big ones!

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Teen Boys' Food Guide
Food Get Healthy Steady As You
Serving sizes
Groups Now Plan Grow Plan

• 1 slice whole-grain bread OR two slices

low-calorie, whole-grain bread
(≤40 calories/slice)
• ¾ cup unsweetened cereal
(e.g. bran flakes)
Starches:
• ½ cup cooked cereal or bulgur
Whole Grains
4 6 • ⅓ cup cooked whole-wheat pasta
& Starchy
or rice
Vegetables
• 3 cups plain popped popcorn
• ½ cup starchy vegetables like peas,
corn, or sweet potato
• 3 oz. baked potato (any kind)
• 1 cup winter squash

• 8 oz. (1 cup) unsweetened low-fat or

Dairy 2 3 fat-free milk (cow, soy, almond, or cashew)
• 6 oz. (⅔ cup) low-fat or fat-free yogurt

OPTAVIA • 1 OPTAVIA Fueling (choose from more

3 2
Fuelings than 50 Fuelings)

• 1 small (4 oz.) piece of fruit

• ½ cup fresh cubed fruit
Fruits • ¾ cup berries
• ½ cup canned fruit in 100% fruit juice
Choose at least
or water
five servings daily
• ½ cup cooked or raw vegetables
Vegetables • 1 cup salad greens
• 4 oz. (½ cup) 100% vegetable juice

• 4 oz. lean meat

• 1 cup cooked dry beans, lentils, etc.
Lean meats
• 1 cup low-fat cottage cheese
and meat 2 2
• Acceptable substitutions for 1 oz. meat:
substitutes
1 oz. low-fat cheese; 1 whole egg or
2 egg whites

• ½ Tbsp butter, margarine or mayo

• 1 Tbsp reduced-fat margarine or mayo
• 5 – 10 black or green olives
• 1 ½ oz. avocado
Fats 3 3
• ½ Tbsp nut butter
• ½ oz. (6 pieces) nuts
• 2 Tbsp reduced-fat salad dressing
• 1 Tbsp regular salad dressing

Sometimes • 1 chocolate chip cookie (2¼ inches across)

Foods <3x/week <3x/week • ½ cup low-fat ice cream

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 Sample Meal Plans
This can be modified according to your own food
preferences and schedule, but we recommend eating
every two to three hours to keep you full and satisfied.

Boys' Get Healthy Now

Breakfast:
• OPTAVIA Essential Old Fashioned
Maple & Brown Sugar Oatmeal
• ½ cup canned peaches
• 1 slice whole-wheat toast with ½ Tbsp nut butter
• 8 oz. low-fat milk

Lunch:
• Sandwich – 1 whole-wheat bun, 4 oz. roast beef, lettuce,
tomato, and 1 ½ oz. avocado
• 1 small plum
• 6 oz. low-fat yogurt

Mid-afternoon snack:
• OPTAVIA Essential Creamy Vanilla Shake blended
with ¾ cup strawberries

Dinner:
• 4 oz. baked tilapia
• 1 cup steamed green beans with ½ Tbsp margarine
• ⅓ cup whole-grain pasta
• 1 cup canned pears

Evening snack:
• OPTAVIA Essential Caramel Delight Crisp Bar

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Boys' Steady As You Grow
Breakfast:
• OPTAVIA Essential Chocolate Mint Cookie Crisp Bar
• ½ cup fresh cubed melon
• 8 oz. low-fat milk

Lunch:
• OPTAVIA Essential Creamy Tomato Bisque (with Basil)
• 2 oz. grilled shrimp
• 2 cups salad greens with 1 Tbsp salad dressing
• 1 small whole-wheat dinner roll with ½ Tbsp margarine
• 1 small orange
• 8 oz. low-fat milk

Mid-afternoon snack:
• ½ cup low-fat cottage cheese with ½ cup canned peaches

Dinner:
• Tacos – 3 oz. taco-seasoned ground turkey, 1 oz. shredded
low-fat cheese, 1 cup shredded lettuce, ½ cup diced tomatoes
and onions
• ⅔ cup Mexican-seasoned brown rice with 5 – 10 black olives
• 2 – 6-inch whole-wheat tortillas

Evening snack:
• 6 oz. low-fat yogurt
• 3 cups plain, air-popped popcorn

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 Fuelings for the Optimal Health 3 & 3 Plan®

The Optimal Health 3 & 3 Plan®

Continuing on your path toward Optimal Health
Once you’ve achieved your healthy weight, it’s crucial to
maintain the good habits you’ve learned, including fueling
your body every two to three hours. To help sustain your
healthy weight, we’ve developed the Optimal Health
3 & 3 Plan. It focuses on nutritionally balanced small meals
eaten every two to three hours, while integrating more
food choices in the right portions. Your OPTAVIA Coach
can tell you more about the Optimal Health 3 & 3 Plan
developed by our team of Registered Dietitians.

To follow the Optimal Health 3 & 3 Plan, consume three

Optimal Health Fuelings daily and three balanced meals.
3 Balanced Meals

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We're with you every
step of the way
Talk to your independent OPTAVIA Coach
Caring, knowledgeable, one-on-one support provided
by your personal Coach is one of the key components
that makes OPTAVIA different from other programs.
Lean on your OPTAVIA Coach for support as you begin
your optimal health journey.

Develop your Habits of Health®

Dr. A's Habits of Health Transformational System is
your core curriculum to create healthy habits. This
unique, comprehensive approach is essential to your
long-term success. Talk to your Coach today about
using these tools to transform yourself and others!

Stay motivated with daily inspiration

With your phone text the message "OPTAVIA30"
to number 990-00 the day before you start your
OPTAVIA 30 journey to receive daily quick tips,
inspiration, healthy reminders, and much more!*

Learn from the OPTAVIA Community

Tune in to weekly Coach-led support calls to ask
questions, learn more about the program and
products, and receive the support you need.
Visit Answers.OPTAVIA.com for additional tools
and resources.

Discover new, delicious recipes

Visit the OPTAVIA Pinterest page for Lean & Green
meal recipes at Pinterest.com/OPTAVIA.

*Summary Terms & Conditions: Our mobile text messages are intended for subscribers
over the age of 13 and are delivered via USA short code 990-00 and 760-00. You
may receive up to 35 message(s) per month for text alerts. Message and data rates
may apply. This service is available to persons with text-capable phones subscribing
to carriers including AT&T, Verizon Wireless, T-Mobile®, Sprint, Virgin Mobile USA,
Cincinnati Bell, Centennial Wireless, Unicel, U.S. Cellular®, and Boost. For help, text 10
HELP to 990-00, email wecare@OPTAVIA.com or call +1.888.OPTAVIA. You may stop
your mobile subscription at any time by text messaging STOP to short code 990-00.
your best life is waiting
#OPTAVIA
#LifelongTransformation
1.888.OPTAVIA
www.OPTAVIA.com
Baltimore, Maryland
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