🎉 Today's checklist complete! Keep your streak going tomorrow.
Your 3-Phase Journey
Phase 1
RESET
The Foundation
Reverse metabolic dysfunction and lose weight on the structured 5&1 plan.
✓ Reverses metabolic dysfunction ✓ Quality weight loss ✓ Builds the foundation
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Phase 2
REFINE
The Transition
Reintroduce whole foods while your metabolism learns to burn fat and carbs efficiently.
✓ Builds metabolic flexibility ✓ Refines body composition ✓ Finds your maintenance
You are here
→
Phase 3
RENEW
The Optimization
Optimize metabolic health and close the gap between your chronological and biological age.
✓ Optimizes metabolic health ✓ Reduces biological age ✓ Builds long-term vitality
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1Week One
2Week Two
3Week Three
4Week Four
5Week Five
6Wk 6–7
Week One — Foundation
Building your base. Stay on the 5&1 plan with added veggie servings to ease your body into the transition.
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💧
Week 1 Habit
Hydration First
Water is the foundation of every healthy transition. It supports metabolism, reduces hunger signals, and helps your body flush out what it no longer needs. Start your day with a full glass before anything else.
Goal: 64–80 oz of water daily
Fuelings — 5 per day
🔥
5 FuelingsCheck off each one as you go
5 total
Lean & Green — 1 per day
🥗
1 Lean & Green MealLean protein + non-starchy veggies
1 total
Extra Veggies — 2 servings
🥦
2 Extra Veggie Servings½ cup each — pair with a fueling or lean & green
Coach Tip
Starchy veggies like carrots, corn, peas, and potatoes are all fine this week. The goal is simply adding volume and variety. Place both veggie servings wherever it feels most comfortable — with a fueling or alongside the lean & green.
Week Two — Adding Fruit
Your body is becoming more metabolically flexible — learning to use whole food carbohydrates for energy. Fruit is your first real-food carb source. This is metabolic flexibility in action.
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🚶
Week 2 Habit
Start Moving Daily
You do not need a gym. A daily walk is one of the most powerful habits you can build right now. It improves insulin sensitivity, reduces stress cortisol, and supports fat burning without spiking your appetite the way intense exercise can.
Goal: 20–30 min walk every day
Fuelings — 4 per day
🔥
4 FuelingsOne less than last week
4 total
Lean & Green — 1 per day
🥗
1 Lean & Green Meal
1 total
Fruit — 2 servings (NEW this week)
🍎
2 Fruit ServingsCan replace a fueling slot
NEW
Extra Veggies — 2 servings
🥦
2 Extra Veggie Servings½ cup each — same as Week 1
½ cup each
Coach Tip
A medium apple counts as one fruit serving and can replace the slot where a fueling used to be. Spread fruit servings throughout the day so blood sugar stays stable. Keep veggie servings where they feel comfortable.
Week Three — Adding Dairy
Adding dairy introduces another whole food your metabolism is learning to process. Your body composition is actively shifting — this is where lean muscle starts to separate from fat loss on the scale.
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📊
Week 3 Habit
Track Your Body Composition
The scale only tells part of the story. As you transition, you may be gaining muscle while losing fat — and the scale might not move much. Start tracking measurements, how clothes fit, or use a body composition tool to see what is actually changing.
Goal: Weekly check-in, not daily weigh-ins
Fuelings — 4 per day
🔥
4 FuelingsSame as Week 2
4 total
Lean & Green — 1 per day
🥗
1 Lean & Green Meal
1 total
Fruit — 2 servings
🍎
2 Fruit ServingsContinuing from Week 2
2 total
Dairy — 1 serving (NEW this week)
🥛
1 Dairy Serving1 cup / 8 oz
NEW
Extra Veggies — 2 servings
🥦
2 Extra Veggie Servings
½ cup each
Coach Tip
Dairy can be added at any meal or as a standalone snack. Great options include plain Greek yogurt, regular milk, or kefir. Avoid flavored/sweetened yogurts. If lactose-sensitive, a lactose-free equivalent counts.
Week Four — Adding Grains
Adding whole grains completes your metabolic flexibility training. Your body can now efficiently use proteins, fats, and carbohydrates. This week you start measuring — because you cannot manage what you do not measure.
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😴
Week 4 Habit
Protect Your Sleep
Poor sleep raises cortisol, increases cravings for high-GI foods, and stalls fat loss. As you move into tracking calories this week, sleep is the silent variable that can make or break your results. Wind down 30 minutes before bed — no screens, no late snacks.
Goal: 7–9 hours of quality sleep nightly
Fuelings — 3 per day
🔥
3 FuelingsOne less than last week
3 total
Lean & Green — 1 per day
🥗
1 Lean & Green Meal
1 total
Extra Protein — NEW this week
🍗
4–6 oz Extra ProteinChicken, turkey, or fish
NEW
Whole Grain — 1 serving (NEW this week)
🌾
1 Grain Serving½ cup cooked
NEW
🍚 Brown Rice🌾 Quinoa🫘 Farro🌾 Barley🍚 Wild Rice
📋View All Whole Grain Options▼
Each item = 1 serving of whole grain. Choose 100% whole grain with no added sugars.
🍞 Breads & Wraps
1 sliceWhole grain bread2 slicesLow-cal whole grain bread (40 cal or less each)½Whole grain English muffin½Whole grain hamburger or hotdog bun½Pita (6 inches)½Whole grain tortilla (6 inches)¼Naan (8in × 2in)1Mini bagel
🌾 Cooked Grains & Cereals
⅓ cupWhole wheat pasta, brown rice, or quinoa½ cupCooked oatmeal or hot cereal½ cupCooked bulgur½ cupCooked beans or lentils¾ cupHigh-fiber cereal, unsweetened (e.g. bran flakes)¼ cupGranola
🍿 Snack Grains
3 cupsPlain popcorn2Rice cakes¾ ozPretzels6Crackers15Baked chips (tortilla, pita, or potato)
💡 Label tip: Swap any refined grain for a whole grain. Look for no added sugars. Try 100-calorie sandwich rolls — often labeled "thins" or "flats."
Fruit — 2 servings
🍎
2 Fruit Servings
2 total
Dairy — 1 serving
🥛
1 Dairy Serving — 1 cup
1 total
Extra Veggies — 2 servings
🥦
2 Extra Veggie Servings
½ cup each
Coach Tip
Pair the grain with the extra protein for a balanced mini-meal. Aim for chicken breast or white fish as the leanest options. This week is a big milestone — you're eating a fully balanced plate while still supported by fuelings!
📱 Calorie Tracking — Week 4 Action
📊
Download a Tracking AppTrack what you eat — don't follow its calorie targets
ACTION
You cannot manage what you do not measure.
This week you are going to start tracking your food. Not to restrict - but to see. Most people have no idea how many calories they are actually eating. This is your first step to taking control.
Download MyFitnessPal or MyNetDiary - both are free. Log everything you eat each day exactly as your REFINE plan has you eating it. Do this for the full week.
How to set it up:
1.Download MyFitnessPal or MyNetDiary from the App Store
2.Create a free account - skip any paid upgrade prompts
3.Log every meal, fueling, snack, and drink each day
4.At the end of each day, note your total calories
5.After 7 days, add them up and divide by 7 for your weekly average
⚠️ Important: Ignore any calorie goals or recommendations the app gives you. You are only using it to observe how many calories you're currently consuming. Nothing more.
Add up your daily totals and divide by 7 for your weekly average. Share this with your coach before Week 5.
Why your coach needs this number:
In Week 5 we calculate your TDEE — your personal maintenance calorie target. Your coach will compare your Week 4 average to that number to see how close you are to maintenance.
If there is a gap, we close it gradually — increasing your calories by 100 to 150 per week using nutrient-dense whole foods. We do this slowly so your metabolism adjusts without storing fat.
Once you reach maintenance, we build your macro plan — breaking those calories into the right amounts of protein, carbs, and fat. This is how we protect your metabolism and make your results last long-term.
↓ Your TDEE Calculator is waiting below
Fill in your numbers and it will calculate your personal maintenance calories
Week Five — TDEE Review
Now we measure your results. A metabolically flexible body burns calories efficiently at maintenance. Finding your TDEE tells us exactly where your metabolism is — and where we need to take it.
🧠
Week 5 Habit
Eat With Intention
Now that you are tracking calories, the goal is awareness — not obsession. Notice how different foods make you feel. Eat slowly, without distractions when you can. Your body sends fullness signals about 20 minutes after you start eating. Give it the chance to be heard.
Goal: No screens during at least one meal per day
🎓
What Is TDEE — and Why Does It Matter?Read this before you calculate
TDEE stands for Total Daily Energy Expenditure. In plain English: it is the total number of calories your body burns in a day — just to keep you alive, moving, digesting food, and functioning.
Think of it like your car's fuel tank. Your TDEE is how much fuel you burn every single day just driving your normal life. If you consistently eat less than that number, your body runs on reserves (fat loss). If you eat more, it stores the extra. If you eat at that number, you maintain.
The 3 numbers that make up your TDEE:
🫀
BMR (Basal Metabolic Rate) Calories your body burns just staying alive — breathing, heart beating, organs working. This happens even if you stay in bed all day.
🏃
Activity Multiplier How much you move day to day — walking, workouts, even fidgeting. The more you move, the higher your TDEE.
🍽️
Thermic Effect of Food Your body actually burns calories digesting food — especially protein. This is baked into your TDEE automatically.
Why we are doing this in Week 5:
During Weeks 1–4 you were eating a structured plan designed to put your body in fat-burning mode. Now we need to find out: how many calories were you actually eating? Then we compare that to your TDEE. If there is a gap, we close it slowly — adding 100–150 calories per week in nutrient-dense food — until you reach maintenance. This is called a reverse diet, and it is how we protect your metabolism long-term.
Important: Your TDEE is an estimate, not a perfect number. It is a starting point. Your real-world results over 2-3 weeks will tell you whether to adjust up or down. Trust the process, not just the calculator.
Step 1 — Your Week 4 Calorie Average
📋
Week 4 Observed CaloriesYour daily average from MyFitnessPal or MyNetDiary
cal/day
Step 2 — TDEE Calculator
🧮
Total Daily Energy ExpenditureYour personal maintenance calories
CALCULATE
ftin
Step 3 — Your Results
Your TDEE (Maintenance)
Currently Eating
Weekly Calorie Ramp Plan (+125 cal/week)
Coach Note
If your Week 4 calories already meet or exceed your TDEE, no ramp is needed — move straight to Weeks 6–7 for macro breakdown. If there's a gap, we'll close it gradually with nutrient-dense additions each week.
Weeks 6 & 7 — Macro Mastery
You have reached maintenance. Your body is metabolically flexible and your composition is refining. Now we dial in your macros — the final step before you carry these habits into RENEW.
💪
Weeks 6–7 Habit
Prioritize Protein at Every Meal
You now have your macro targets. Protein is the most important one. It preserves muscle, keeps you full longer than carbs or fat, and requires more energy to digest. Build every meal around your protein source first, then add your carbs and fats around it.
Goal: Hit your protein target before anything else
Your Info
🎯
Maintenance Calories + Body WeightProtein is calculated first, then fat & carbs fill in
cal/day
lbs
Your Daily Macro Targets
🥩 Protein
g
Chicken, turkey, fish, eggs, Greek yogurt, cottage cheese. Priority #1 — protects muscle as you transition.
🌾 Carbohydrates
g
Fruit, veggies, brown rice, quinoa, oats. Whole grains and fiber-rich sources preferred.
🫒 Fat
g
Avocado, olive oil, nuts, seeds, fatty fish. Essential for hormones and brain health.
Daily Summary
g Protein
g Carbs
g Fat
Your REFINE Toolkit
🥛
OPTAVIA Whey ProteinVanilla or Chocolate — hits your protein goals
PROTEIN
A clean, convenient way to hit your daily protein target. Mix into coaching bowls, blend into smoothies, or use as a quick post-workout option. Each serving delivers high-quality whey to support muscle maintenance as you transition.
Essential Amino Acids (EAAs)Muscle, skin, hair, nails & protein synthesis
EAAs
EAAs are the building blocks your body can't produce on its own. Supporting them daily helps preserve lean muscle mass, supports collagen for skin and hair health, and keeps protein synthesis running efficiently — especially important during a transition phase.
🏋️ Muscle preservation✨ Skin & hair🔬 Protein synthesis💅 Nails
OPTAVIA Ascend Line1–2 per day on busy days — fits your macros
ASCEND
The Ascend line is designed for when life gets busy. Higher in protein, with satisfying fat and flavor — these slot right into your macro plan without derailing your progress. Use 1–2 per day as needed to stay on track.
Best used on: Travel days, long work days, or any time prepping a full meal isn't realistic. Higher protein + fat keeps you full and on target.
Fill in your numbers to generate your personal REFINE summary card.
Metabolic Stats
Phase 2 — REFINE
TDEE — Maintenance Calories
calories per day
Metabolic Stats
Height
Weight
Visceral Fat
Body Fat
Skeletal Muscle
Metabolic Age
Product Recommendation
💪
Essential Amino Acids
⚡
OPTAVIA Ascend
🏋
Active Whey Protein
Your Goal
REFINE · Phase 2
Order via your OPTAVIA account
What comes next
RENEW
You have reset your metabolism and refined your body composition. RENEW is where the real optimization begins — the goal is to make your body biologically younger than your age. By closing the gap between how old you are and how old your body actually functions, you are not just maintaining health. You are building a longer, stronger life.
Your coach will use everything you measured in REFINE — your TDEE, your macros, your body composition — as the starting point for your personalized RENEW plan. Reach out to your coach when you are ready.
🍽️ Sample Meal Plans by Calorie Target
🍽️
Example Meal Plans
Select your calorie target to see a full day + swaps
These are starting templates built around the REFINE protocol. Use them as a guide — adjust portions until your macros line up.
Tap a calorie target above to see your sample meal plan