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Real-Food 3&2 Plan - Optavia Style (Oct 6-12, 2026)

Oct 6 - Oct 12, 2026

Date Breakfast Lunch Dinner Snack
Tue
Oct 6 		-

12pm LEAN & GREEN. Per person: ~5 oz drained tuna, 1 tbsp avocado mayo, 2 cups greens + celery/cucumber. Skip the avocado & olive oil drizzle (mayo = healthy fat). Halve cherry tomatoes to 4 each.

6pm LEAN & GREEN. 5-6 oz cooked chicken per person. Cook DOUBLE chicken (4 breasts) for Wed lunch. Veg: use 1 tbsp oil total, skip butter & parmesan; 1.5 cups veg per person.
  • 2pm: Protein shake - 1 scoop whey isolate in water or unsweetened almond milk
  • 4pm: Turkey roll-ups - 3 oz deli turkey, mustard, 1 dill pickle spear
  • 7:30pm: 3/4 cup Fage 0% plain Greek yogurt + cinnamon

FUELINGS (~100-150 cal each).
Wed
Oct 7 		-
  • Leftover air fryer chicken (5-6 oz) over big salad: romaine, cucumber, bell pepper, 2 tbsp light vinaigrette

12pm LEAN & GREEN.

6pm LEAN & GREEN. Make DOUBLE (2 lb chicken) for Thu lunch. Lean version: lettuce wraps, salsa, cilantro, lime, 1/4 avocado each (= healthy fat). Skip sour cream & cheese. Use 1 tbsp oil total.
  • 2pm: Protein shake
  • 4pm: 1/2 cup low-fat cottage cheese + cucumber slices + everything seasoning
  • 7:30pm: 2 hard-boiled eggs + salt & pepper

FUELINGS. Boil a dozen eggs today (Wed + Sat fuelings).
Thu
Oct 8 		-

12pm LEAN & GREEN. 1 cup cauliflower rice + fajita chicken & peppers, salsa.

6pm LEAN & GREEN. Use sirloin (leaner than flank). 1 tbsp avocado oil + 1 tsp sesame oil total. Skip snap peas (higher carb); 1 cup cauliflower rice each.
  • 2pm: Protein shake
  • 4pm: Chicken pouch (2.5-3 oz) with celery sticks + hot sauce
  • 7:30pm: 3/4 cup Fage 0% plain Greek yogurt + cinnamon

FUELINGS.
Fri
Oct 9 		-

12pm LEAN & GREEN. Lean version: 6 whole eggs + 4 egg whites (hard-boiled), 2 tbsp avocado mayo total. Serve in romaine wraps with cucumber & celery sticks (skip almond butter).
  • Air fryer salmon (6 oz raw fillet each, lemon pepper, 400F 8-10 min) + roasted asparagus (1.5 cups each, 1 tsp oil)

6pm LEAN & GREEN. Salmon counts as your fat - no added fat beyond the 1 tsp oil.
  • 2pm: Protein shake
  • 4pm: Turkey roll-ups - 3 oz deli turkey, mustard, pickle
  • 7:30pm: 1/2 cup low-fat cottage cheese + cherry tomatoes

FUELINGS.
Sat
Oct 10 		-

12pm LEAN & GREEN. Per person: 3 eggs + 2 egg whites stirred into sauce. Use 1 tbsp olive oil total. Skip feta; avocado optional (1/4 each).

6pm LEAN & GREEN. Use BONELESS SKINLESS thighs (~6 oz raw each), same seasoning, 380F ~16-18 min. Cauliflower mash: 1 cup each, 1 tbsp butter total. Add 1/2 cup green beans each.
  • 2pm: Protein shake
  • 4pm: 3 oz cooked shrimp + 1 tbsp sugar-free cocktail sauce
  • 7:30pm: 2 hard-boiled eggs

FUELINGS.
Sun
Oct 11 		-

12pm LEAN & GREEN. Lean version: 6 eggs + 1 cup egg whites, use turkey sausage, 1/2 cup cheese, skip heavy cream, add 2 cups spinach. Makes 4 wedges: Sun + Mon lunch. Side salad with 1 tbsp vinaigrette.
  • Turkey burger lettuce wraps: 6 oz raw 93% lean ground turkey patty each, mustard, pickles, tomato slice, onion + cucumber-tomato salad

6pm LEAN & GREEN. Cook in cast iron, quick sear.
  • 2pm: Protein shake
  • 4pm: 1 beef stick (Chomps original) + 1 Babybel Light
  • 7:30pm: 3/4 cup Fage 0% plain Greek yogurt

FUELINGS.
Mon
Oct 12 		-

12pm LEAN & GREEN. Leftover frittata wedge + side salad (2 cups greens, 1 tbsp vinaigrette).
  • Garlic shrimp & zucchini noodles: 7 oz raw shrimp each sauteed in 1 tbsp olive oil + garlic, red pepper flakes, lemon; 1.5 cups zucchini noodles each

6pm LEAN & GREEN.
  • 2pm: Protein shake
  • 4pm: Chicken pouch (2.5-3 oz) with dill pickles
  • 7:30pm: 1/2 cup low-fat cottage cheese + cucumber

FUELINGS.