Optavia is a popular weight loss program that involves eating packaged meals and snacks throughout the day. If you’re a fan of smoked sausage, you may be wondering if it can fit into an Optavia diet plan. In this complete guide, we’ll take a close look at Optavia guidelines, the nutrition facts of smoked sausage, and how you can enjoy it in moderation.
First, let’s start with an overview of Optavia and how it works Optavia is designed to help you lose weight through portion control, balanced nutrition, and regular meals throughout the day. Here are some key things to know
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Optavia provides pre-made shakes, bars, soups, puddings, and more for your daily “Fuelings.”
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You supplement the Fuelings with one daily “Lean and Green” meal that you prepare yourself.
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The Lean and Green meal contains 5-7 oz lean protein, non-starchy veggies, and up to 2 servings healthy fats.
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The program recommends lean proteins like chicken, turkey, fish, eggs, pork loin, and top sirloin.
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You can have one optional snack per day, such as an additional Fueling item
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The Optimal Weight 5&1 Plan provides 800-1000 calories per day.
So in a nutshell, Optavia is focused on controlling portions, getting protein, limiting carbs, and eating regularly. But can smoked sausage fit into the plan? Let’s explore further.
Understanding the Nutrition of Smoked Sausage
Smoked sausage is a savory, smoked cooked sausage. It’s made from ground pork, beef, turkey or chicken mixed with spices and salt and stuffed into a casing. The smoking process gives it a distinctive smoky flavor. Here are some key nutrition facts about smoked sausage:
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A 2 oz serving contains about 180 calories and 15 grams fat.
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It’s high in sodium, with around 350-450 mg per 2 oz serving.
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Smoked sausage contains 10-15 grams protein per serving.
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It’s low carb, with less than 1 gram net carbs per serving.
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Pork smoked sausage tends to be higher in fat than beef, turkey or chicken smoked sausage.
So while smoked sausage is high in protein, it also tends to be high in sodium and saturated fat in some cases. Moderation is key when enjoying it on Optavia.
Is Smoked Sausage Allowed on Optavia?
The official Optavia guidelines do not specifically mention smoked sausage. However, based on the nutrition facts, lean smoked sausage can likely be incorporated in moderation. Here are some tips:
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Choose turkey or chicken smoked sausage over higher-fat pork varieties.
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Watch sodium content and choose lower-sodium options when possible.
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Stick to recommended serving sizes instead of overindulging.
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Pair it with veggies or salads to balance out the meal.
While smoked sausage isn’t officially recommended, many Optavia users report being able to enjoy it sparingly as part of their Lean and Green meal. Just be mindful of portions!
Healthy Ways to Eat Smoked Sausage on Optavia
If you want to incorporate smoked sausage into your Optavia plan, focus on healthy preparations. Here are some recipe ideas:
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Smoked Sausage and Veggie Sheet Pan Meal – Roast smoked sausage with veggies like Brussels sprouts, broccoli, and tomatoes.
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Smoked Sausage Casserole – Bake smoked sausage with onions, peppers, spinach and mushrooms topped with a bit of cheese.
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Cajun Smoked Sausage and Shrimp Skillet – Sauté shrimp, smoked sausage, peppers and onions for a low-carb meal.
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Smoked Sausage Soup – Simmer smoked sausage with veggies like kale or spinach in broth.
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Smoked Sausage Omelet – Make an omelet with smoked sausage, veggies like onions and peppers, and a sprinkling of cheese.
The key is balancing the smoked sausage with nutrient-dense vegetables and avoiding heavy additions like lots of cheese or fatty toppings. Portion control is also important when incorporating smoked sausage into Optavia.
Optavia-Friendly Smoked Sausage Alternatives
If you find smoked sausage doesn’t work for your Optavia plan, there are some great alternatives to consider:
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Turkey or Chicken Sausages – Opt for leanest ground turkey or chicken sausages.
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Salmon or Tuna – Get healthy fats from salmon patties or tuna cakes.
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Ground Turkey or Lean Beef – Make your own burger patties from extra lean ground turkey or 95% lean ground beef.
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Tofu – Try marinated, baked tofu for plant-based protein.
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Lentils – Incorporate fiber-rich lentils into Optavia bowls or salads.
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Eggs or Egg Whites – Prepare omelets, frittatas or egg scrambles using whole eggs or just whites.
These options provide lean protein to keep you full and satisfied on Optavia without the higher sodium and fat content of smoked sausage.
Frequently Asked Questions about Smoked Sausage on Optavia
If you’re still wondering about the role of smoked sausage in an Optavia diet, here are answers to some common questions:
How much smoked sausage can you eat per day on Optavia?
It’s best to stick to 2-3 oz of smoked sausage maximum as your Lean and Green protein serving. This provides sufficient protein without too much fat or sodium.
What are the healthiest smoked sausage options for Optavia?
Look for turkey or chicken smoked sausage with reduced sodium levels. Avoid heavier, high-fat pork smoked sausages. Read labels carefully.
Can you eat smoked sausage on Optimal Health 3&3?
The 3&3 plan focuses on whole foods, so smoked sausage is not recommended. Stick to lean proteins like chicken, fish, eggs, legumes, etc.
Can you eat smoked sausage while transitioning off Optavia?
It’s best to continue emphasizing lean proteins as you transition off the program. Limit higher-fat, processed meats like smoked sausage.
Is beef smoked sausage better than pork for Optavia?
Beef smoked sausage tends to be slightly lower in fat and sodium compared to pork. But you still need to read labels and aim for the healthiest choice possible.
The Takeaway on Smoked Sausage and Optavia
At the end of the day, incorporating occasional smoked sausage into your Optavia Lean and Green meals can be done by choosing wisely and controlling portions. Prioritize lean turkey or chicken smoked sausage in 2-3 oz servings. Avoid going overboard on higher-fat, higher-sodium pork smoked sausages. Balance every meal with ample vegetables. With some caution, smoked sausage can be part of a healthy Optavia journey.