The Ultimate Guide to Optavia 5&1 Plan: Condiment List and Serving Sizes

The Ultimate Guide to Optavia 5&1 Plan: Condiment List and Serving Sizes

Are you committed to the Optavia 5&1 plan and eager to navigate the world of condiments? We’ve got you covered! In this extensive guide, we will delve into Optavia’s condiment guidelines and provide an in-depth look at the comprehensive list of approved condiments for this program. Whether you’re seeking to infuse your meals with the rich flavors of herbs and spices, explore Optavia-endorsed sauces, or incorporate dairy and cheese into your diet, you’re in for a treat.

Deciphering Optavia’s Condiment Guidelines

First and foremost, let’s unravel the intricacies of the condiment guidelines within the Optavia 5&1 plan. Condiments, in this context, refer to small flavor enhancers that elevate the taste of your meals. As per the guidelines, you should restrict your condiment consumption to three servings per day, with one serving equivalent to one tablespoon or two packets.

It’s essential to be aware that certain condiments may contain added sugars and should be consumed in moderation. Always scrutinize the nutritional labels and be mindful of your daily intake of fats and calories.

Exploring the Expanse of the Optavia Condiment List

Now that we’ve grasped the guidelines, let’s embark on a journey through the complete Optavia condiment list. Starting with herbs and spices, you have a versatile array of seasonings at your disposal to enhance the flavor of your meals. Some delectable options include basil, garlic, oregano, and paprika.

If you’re inclined towards Optavia-approved sauces, the options are aplenty. The roster includes salsa, mustard, hot sauce, and Worcestershire sauce. These condiments are excellent choices to infuse your proteins, such as chicken, shrimp, and lean beef, with a burst of flavor.

In addition to herbs, spices, and sauces, Optavia gives a green light to dressings and dips. Among them, you’ll find balsamic vinaigrette, ranch dressing, and hummus. These savory delights can be used to elevate the taste of salads, vegetables, or as delectable dips for snacks like carrots and celery.

However, it’s crucial to bear in mind that even though these condiments are deemed suitable for the Optavia program, moderation is key. Excessive consumption of any condiment may introduce unwanted calories and impede your progress toward your weight loss goals.

Savoring the Richness of Herbs and Spices on Optavia

When it comes to using herbs and spices to enrich the flavor of your dishes, the possibilities are endless. For instance, garlic powder is an excellent choice for elevating the taste of roasted vegetables, while cumin can be employed to add zest to ground turkey for tantalizing tacos. Paprika can infuse a delightful smokiness into baked chicken, and rosemary can enhance the flavor of roasted sweet potatoes.

Additionally, incorporating fresh herbs like basil, cilantro, and parsley can introduce an explosion of flavor to your salads, soups, and sauces. Meanwhile, dried herbs like thyme, oregano, and sage can be integrated to add depth to stews and casseroles. Experimenting with various herb and spice combinations will empower you to craft scrumptious and gratifying meals while staying steadfast on your Optavia plan.

Optavia-Approved Sauces to Elevate Your Culinary Experience

If you’re a fervent fan of sauces, you’ll be thrilled to discover that salsa is a welcome addition to the Optavia-approved condiment list. Salsa can serve as a delectable topper for grilled chicken, elevate the taste of scrambled eggs, or function as a dipping delight for fresh vegetables. Mustard is another exceptional choice for adding flair to sandwiches or as a garnish for grilled salmon. Hot sauce can inject a fiery kick into your stir-fry dishes or wings, while Worcestershire sauce offers versatility by acting as a steak marinade or enhancing the flavors of vegetable soups.

Yet another Optavia-approved sauce worth considering is pesto, crafted from fresh basil, garlic, and olive oil. It can be used as a topping for grilled vegetables or chicken, or as a sauce for zucchini noodles. Balsamic vinegar also merits a place on your culinary journey, offering a tangy and sweet touch to salads or roasted vegetables. A modest drizzle is all you need for a flavor-packed experience.

If you fancy a creamy sauce option, Greek yogurt stands out as a healthier alternative to sour cream or mayonnaise. By infusing it with herbs and spices, you can create a delectable dip for vegetables or a topping for baked potatoes. Alternatively, it can serve as a base for crafting a tantalizing salad dressing by adding lemon juice and olive oil.

Sweetening the Deal: Syrups on the Optavia Condiment List

For those with a sweet tooth, rejoice in the knowledge that the Optavia condiment list includes some syrupy delights. Options encompass sugar-free pancake syrup and a variety of Walden Farms syrups, available in flavors such as maple, chocolate, and caramel. These syrups can be deployed as enticing toppers for pancakes, waffles, or even as sweeteners for your coffee.

However, it’s vital to remember that while these syrups are sanctioned by the Optavia program, they should still be savored in moderation. Despite being sugar-free, they may contain artificial sweeteners, the overindulgence of which can have adverse health effects. As with all edibles in the Optavia program, practicing portion control is paramount to ensure you remain within your daily recommended intake of calories and essential nutrients.

Dairy and Cheese Choices on Optavia

Dairy and cheese options present a compelling means to infuse your meals with protein and flavor. Optavia-approved selections encompass light string cheese, cottage cheese, and Laughing Cow cheese wedges. These can serve as delightful snacks or be seamlessly integrated into dishes like omelets or salads.

It’s essential to bear in mind that while dairy and cheese can be excellent sources of protein, they may also harbor elevated levels of saturated fat. To maintain the health and balance of your meals, Optavia recommends opting for low-fat or fat-free alternatives.

Moreover, if you grapple with lactose intolerance or possess a dairy allergy, fret not, for alternative options such as almond milk or soy cheese are at your disposal. Optavia provides a catalog of approved non-dairy alternatives to ensure that everyone can find a fitting choice that aligns with their dietary requirements.

Milk and Milk Substitutes on the Optavia Condiment List

For those in pursuit of milk or milk substitutes, the Optavia 5&1 plan accommodates several alternatives. These include unsweetened almond milk, unsweetened soy milk, and unsweetened coconut milk. These milk substitutes can be employed in shakes, smoothies, or as a creamer in your coffee.

However, it’s crucial to remember that while these milk substitutes are permitted within the Optavia 5&1 plan, they should be consumed in moderation. Excessive consumption of these milk substitutes can result in an overabundance of specific nutrients, such as calcium and vitamin D, which may have detrimental health consequences. It is advisable to consult with a healthcare professional or a registered dietitian to ascertain the suitable quantity of milk or milk substitutes for your Optavia 5&1 plan.

Baking and Cooking Ingredients for Your Optavia Culinary Adventures

When it comes to the realm of baking and cooking, the Optavia program offers a selection of approved ingredients. These include almond flour, coconut flour, and flaxseed meal, each serving as excellent choices for creating low-carb baked goods such as muffins or pancakes.

Furthermore, in addition to these low-carb flours, Optavia sanctions the use of natural sweeteners like stevia and monk fruit. These sweeteners can be seamlessly integrated into your recipes, replacing sugar to reduce the overall carbohydrate content.

It’s important to recognize that while these ingredients are welcomed within the Optavia program, portion control remains paramount. Baked goods and other culinary delights should be relished in moderation and as part of a balanced diet to ensure optimal results.

Embracing the Crunch of Seeds in Your Optavia Meals

For those seeking to introduce a delightful crunch to their meals, seeds are an excellent choice. Optavia-approved seeds encompass chia seeds, pumpkin seeds, and sesame seeds. These versatile additions can be sprinkled on salads for a delightful texture or incorporated into baking for an added nutritional punch.

Chia seeds, in particular, shine as a remarkable source of fiber and omega-3 fatty acids, which can alleviate inflammation and promote heart health. They can be soaked in water or almond milk to create a pudding-like consistency, or blended into smoothies for a nutritious boost.

Pumpkin seeds, known for their high protein and magnesium content, play a significant role in regulating blood sugar levels and supporting bone health. These seeds can be roasted and added to trail mix, or serve as a topping for oatmeal or yogurt bowls.

Elevating Flavor with Optavia-Approved Flavor Enhancers

To culminate our journey, let’s delve into the world of Optavia-approved flavor enhancers. This category includes balsamic vinegar, apple cider vinegar, and soy sauce. These versatile additives can heighten the flavor of proteins such as chicken or tofu, or be incorporated into vegetable dishes for an added layer of depth.

Now that you’ve acquired a comprehensive understanding of Optavia’s condiment guidelines and an extensive list of approved condiments to explore, you can confidently infuse your meals with a tapestry of flavors while steadfastly adhering to your weight loss aspirations. Always maintain vigilance over labels and enjoy the delightful process of experimenting with new flavors and culinary creations.

Furthermore, Optavia advocates the incorporation of herbs and spices to infuse your dishes with flavor. Popular options include garlic, ginger, cumin, and paprika, each of which can be employed to season proteins, vegetables, and grains like quinoa or brown rice.

Additionally, varying your cooking methods can be a game-changer in the quest for richer flavors. Grilling, roasting, and sautéing each offer unique dimensions to your ingredients, unveiling distinct taste profiles. Embrace these different techniques to elevate your culinary journey and savor an array of delightful meals.




  • Basil (whole leaves): 1 cup 
  • Basil (chopped): ½ cup
  • Capers: 2 Tbsp
  • Chives (chopped): ¼ cup 
  • Cilantro: 1 cup
  • Dill weed: 1 cup
  • Garlic (minced): 1 tsp
  • Garlic (whole): 1 clove
  • Ginger root: 2 tsp
  • Lemongrass: 2 tsp
  • Parsley: ¼ cup
  • Peppermint: ¼ cup
  • Rosemary: 2 Tbsp
  • Sage: 2 Tbsp
  • Spearmint: 2 Tbsp
  • Thyme: 1 Tbsp


  • Allspice: ½ tsp
  • Anise seed: ½ tsp
  • Basil (whole leaves): 2 tsp 
  • Basil (ground): 1 tsp
  • Bay leaf: 2 tsp
  • Caraway seed: ½ tsp 
  • Cardamom: ½ tsp
  • Cayenne pepper: ½ tsp
  • Celery seed: 1 tsp
  • Chili powder: ½ tsp
  • Cilantro: 1 Tbsp
  • Cinnamon: ½ tsp
  • Cloves (whole): 1 tsp
  • Cloves (ground): ½ tsp 
  • Coriander seed: 1 tsp
  • Crushed red pepper: ½ tsp
  • Cumin seed (whole or ground): 1 tsp
  • Curry powder: ½ tsp
  • Dill seed: ½ tsp
  • Dill weed: 1 tsp
  • Fennel seed: ½ tsp
  • Fenugreek seed: ¼ tsp 
  • Garlic powder: ½ tsp
  • Ginger (ground): ½ tsp
  • Mace: 1 tsp
  • Marjoram: 2 tsp
  • Mustard seed (ground): 1 tsp
  • Nutmeg: ½ tsp
  • Onion powder: ½ tsp
  • Oregano (whole leaves): 1 tsp 
  • Oregano (ground): ½ tsp
  • Paprika: ½ tsp
  • Parsley: 1 Tbsp
  • Pepper: ½ tsp
  • Poppy seed: 1 tsp
  • Poultry seasoning: 1 tsp
  • Pumpkin pie spice: ½ tsp
  • Rosemary: 1 tsp
  • Saffron: 1 tsp
  • Sage: 2 tsp
  • Salt: ¼ tsp
  • Savory: 1 tsp
  • Spearmint: 1 Tbsp
  • Spice mixes: ½ tsp
  • Tarragon (whole leaves): 1 Tbsp
  • Tarragon (ground): 1 tsp
  • Thyme (whole leaves or ground): 1 tsp
  • Turmeric: ½ tsp


  • Barbecue sauce (regular): ½ tsp
  • Barbecue sauce (sugar-free): 1 Tbsp
  • Catsup (regular): ½ tsp
  • Catsup (reduced sugar): 1 Tbsp
  • Cocktail sauce (regular): ½ tsp
  • Fish sauce: 1 Tbsp
  • Honey mustard sauce: ½ tsp 
  • Horseradish: 1 tsp
  • Hot sauce: 2 Tbsp
  • Mustard (dijon): 1 tsp
  • Mustard (yellow): 1 Tbsp 
  • Oyster sauce: 1 tsp
  • Salsa (tomato): 1 Tbsp
  • Soy sauce (regular or low sodium): 1 Tbsp
  • Sriracha: 1 tsp
  • Steak sauce: 1 tsp
  • Sweet and sour sauce: ½ tsp
  • Syrups/flavorings (sugar-free Torani® and Walden Farms, Inc.®): 2 Tbsp
  • Teriyaki sauce: 1 tsp 
  • Tomato paste: 1 tsp
  • Vinegar (cider, white, wine): ¼ cup
  • Vinegar (balsamic): 1 tsp
  • Wasabi: ½ tsp
  • Worcestershire sauce: ½ tsp


  • Butter Buds®: ½ tsp
  • Cheese – blue, feta, parmesan (regular): 1 Tbsp
  • Cheese – blue, feta, parmesan (reduced-fat): 2 Tbsp
  • Cream cheese (regular): ½ Tbsp
  • Cream cheese (light): 1 Tbsp
  • Cream substitute (liquid or powdered, regular): ½ tsp
  • Cream substitute (liquid or powdered, sugar-free): 1 tsp
  • Greek yogurt (plain,nonfat or low-fat): 2 Tbsp
  • Sour Cream (regular or light): 1 Tbsp
  • The Laughing Cow® Spreadable Cheese: 1 wedge
  • Whipped Topping (Cool Whip®): 1 Tbsp
  • Whipped Topping (pressurized, Reddi-whip®): 2Tbsp


  • Almond (refrigerated, unsweetened original or unsweetened vanilla): 1 cup
  • Cashew (refrigerated, unsweetened original or unsweetened vanilla): 1 cup
  • Coconut (canned, regular): 1 Tbsp
  • Coconut (canned, light): 2 Tbsp
  • Coconut (refrigerated, unsweetened original or unsweetened vanilla): ½ cup 
  • Cow’s (unflavored): 1 Tbsp
  • Rice (unsweetened): 1 Tbsp
  • Soy (unsweetened): 2 Tbsp


  • Almond flour: 2 tsp
  • Baker’s yeast: ½ tsp
  • Baking powder: ½ tsp
  • Baking soda: 1 tsp
  • Bouillon: 1 cube
  • Broth or stock: 1⁄3  cup – 1 cup (varies based on brand and flavor – use serving size for 1g carb or less)
  • Bran – wheat, rice, corn: ½ tsp
  • Cocoa powder (unsweetened): 1 tsp
  • Coconut (shredded, unsweetened): 2 tsp
  • Cooking oil spray (Pam®): 10, ¼ second sprays
  • Cornmeal: ½ tsp
  • Cream of tartar: ½ tsp
  • Extracts: 1 tsp
  • Imitation butter: 10 sprays
  • Lemon or lime juice: 2 tsp
  • Lemon or lime zest: 1 Tbsp
  • Liquid egg substitute: 3 Tbsp
  • Nutritional yeast (small flakes): 1 tsp
  • Nutritional yeast (large flakes): 2 tsp
  • Onion (chopped): 1 Tbsp
  • Pine nuts: 1⁄8 ounce (~20 kernels)
  • Ranch dressing mix: ½ tsp
  • Seaweed (dried): 1 Tbsp
  • Seaweed (fresh): 2 Tbsp


  • Chia: ½ tsp
  • Hemp: 1 tsp
  • Flax (whole or ground): 1 tsp
  • Poppy: 1 tsp
  • Pumpkin: 1 tsp
  • Sesame: 1 tsp
  • Sunflower (kernel only): 1 tsp
  • Slivered almonds: 2 tsp
  • Wheat germ: ½ tsp


  • Calorie-free sweetener: 1 packet
  • Crystal Light® “On the Go” sticks: ½ packet
  • Liquid stevia: 5 drops Mio®: ½ tsp
  • Monk Fruit In The Raw® Sweetener: 1 packet
  • Stevia In The Raw® Sweetener: 1 packet
  • True Lemon® or True Lime®: 1 packet
  • Truvia®: 1⁄3  packet

Trending Posts

About Andrea

Andrea Argy

Hello, I'm Andrea!

Andrea is a Michigan State University graduate with over 20 years of experience in corporate America. Today, she is a Manifestation, Mentor, and Weight Loss Coach, breaking conventional norms by leaving her office life behind to travel full-time across the United States in an RV. Her mission is to help others achieve mental and physical wellness, empowering them to manifest their dreams and create healthier lives.

Affiliate Disclaimer

This post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you. Please read the full disclosure here.

Follow Me

Popular Articles



Edit Template

© 2023 Created by That AndersenGuy