Optavia shake nutrition facts

Mar 20, 2017 · There are 110 calories in 1 packet (32 g) of Optavia Creamy Vanilla Shake. Calorie breakdown: 4% fat , 46% carbs, 50% protein. Related Nutrition Drinks from Optavia:

Cook your meals at home, as many pre-packaged frozen meals are high in sodium. Check the sodium content on nutrition facts labels, and use the 5/20 rule to guide your choices. If a food or beverage has less than 5% of the daily value for sodium (per serving), it is considered low in sodium. If a food or beverage has 20% or more of the …Personalized health review for Optavia Creamy Vanilla Shake: 110 calories, nutrition grade (C minus), problematic ingredients, and more. Learn the good & bad for 250,000+ products. Singapore. WE ARE OPTAVIA. 4&2&1 Program. Cookies & Cream Shake - Naturally Flavored. Servings per Container: 7. CASE $249.00 BOX $20.75. Servings per Container: 7Please enter a valid quantity.1/2 cup of berries (strawberries, raspberries, blackberries) 1/2 cup of plums. 1/2 cup of cherries. 1/2 cup of peaches. 1/2 cup of nectarines. 1/2 cup of oranges. For example, you can use 1/2 cup of apples as 1 out of 3 servings from your green list. I would not recommend substituting your veggies for all fruits.On the OPTAVIA Program, you’ll choose from dozens of delicious, convenient, nutritionally interchangeable, scientifically designed Fuelings including shakes, soups, bars, hot beverages, hearty choices, biscuits, sticks, pudding, and brownies.Each Fueling has a nearly identical nutritional profile designed by our team of food scientists …<p>OPTAVIA Fuelings are designed to be nutrient dense and portion controlled. When eaten throughout the day as part of the Optimal Weight 5&1 Plan&trade;, OPTAVIA Fuelings will keep your metabolism working and help your body enter a gentle fat-burning state. OPTAVIA Fuelings do not contain colors, flavors, or sweeteners from artificial sources, and each Fueling is a good ...<p>Cookies and cream have been going together for about 100 years, but never has their relationship been healthier than our Cookies & Cream Shake. It's rich and creamy with just 150 delicious calories. And there are no artificial colors, flavors, or sweeteners.</p><p>This product is a part of our Optimal Health line and is meant for you to enjoy once you've hit your weight-loss goal.</p>For women: 100 calories (25 grams, 6 tsp per day) For men: 150 calories (37 grams, 9 tsp per day) The FDA is more "generous", the Daily Value for added sugars is 200 calories (50 grams, 12 tsp per day). Here at Fooducate, we suggest sticking to the stricter option (only 25 grams per day for women, 37 grams for men). More info.

Nutrition Facts. 110 calories. Log food. Optavia Essential Zesty Cheddar & Italian Herb Crunchers. 1 bag (29g) Nutrition Facts. 100 calories. Log food. Optavia Essential Creamy Vanilla Shake. The Optavia food list PDF includes detailed information about the various foods offered as part of the program, including nutritional information, meal ideas, and recipes. The Optavia food list is updated regularly to ensure that participants have the latest information and access to the best foods for their individual health needs.Although fruits aren’t allowed on the Optavia diet, I often use blueberries together with my Optavia Tropical Fruit Smoothie. Also as a mid-afternoon or quick post-workout snack. ... Nutrition Facts, And Allergens. By Emiliia Cooper November 21, 2022 August 7, 2023.Those who used OPTAVIA maintained a weight loss of 10.3 pounds, compared to 4.2 pounds in the control group, according to a review of the National Weight Control Registry over 10 years . 1 of 5 2 of 5Although many places limit their morning offerings, Spangles provides a spread that caters to the morning cravings of its diverse clientele. Day. Breakfast Hours. Monday to Friday. 5:00 AM – 11:00 AM. Weekends. 6:00 AM – 12:00 PM. For those curious about the Spangles Breakfast Bowl nutrition, it balances savory proteins and …

Calories and other nutrition information for Creamy Chocolate Shake from Optavia. Calories and other nutrition information for Creamy Chocolate Shake from Optavia. Toggle navigation Toggle search bar. App Database; ... Nutrition Facts. Serving Size: sachet (32 g grams) Amount Per Serving. Calories 110 % Daily Value* Total Fat 1 g grams 1% Daily ...Caramel Macchiato Shake Optavia 1 sachet 100 Calories 15 g 1.0 g 11 g 4.0 g 5 mg 0 g 170 mg 8.0 g 0 g. Nutrition Facts; For a Serving Size of (g) How many calories are in Caramel … From eatthismuch.com110. Fat. 1.5g. Carbs. 15g. 11g. There are 110 calories in 1 sachet (32 g) of Optavia Old Fashioned Maple & Brown Sugar Oatmeal. Calorie breakdown: 11% fat, 51% carbs, 37% protein. Orchard Apple & Cinnamon Spiced Oatmeal.Wild Strawberry Shake Mix, Naturally Flavored with Other Natural Flavors. Revel in sweet summer flavor any time of the year with this frothy Wild Strawberry Shake Mix. Creamy, bright, and jam-packed with the juicy, fruity flavor of strawberries, this frothy shake will refresh you for the day’s journey, no matter where you're headed.

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Apr 6, 2023 · For example, the OPTAVIA Wild Strawberry Shake Mix (#77825) requires water to be added prior to consumption. Why did the name change on the package of XYZ Fueling? Some of the Fueling names have been simplified. For example, the Silky Peanut Butter Shake is now the Peanut Butter Shake Mix. Eleven OPTAVIA Fuelings will have name revisions. Vitamins & Minerals: Potassium chloride, calcium phosphate, magnesium oxide, vitamin E acetate, ascorbic acid (vitamin C), ferric orthophosphate (iron), niacinamide (vitamin B3), …Optavia heavily relies on intensely restricting calories to promote weight loss. Most "fuelings" hover around 100–110 calories each, meaning you could take in approximately 1,000 calories per ...100. Fat. 1.5g. Carbs. 14g. Protein. 11g. There are 100 calories in 1 packet (30 g) of Optavia Dark Chocolate Covered Cherry Shake. Calorie breakdown: 12% fat, 49% carbs, 39% protein.OPTAVIA Fuelings are designed to be nutrient dense and portion controlled. When eaten throughout the day as part of the Optimal Weight 5&1 Plan™, OPTAVIA Fuelings will keep your metabolism working and help your body enter a gentle fat-burning state. OPTAVIA Fuelings do not contain colors, flavors, or sweeteners from artificial sources, and each …

There are 100 calories in 1 packet (30 g) of Optavia Dark Chocolate Covered Cherry Shake. Get full nutrition facts for other Optavia products and all your other favorite brands.If you’re someone who is trying to build muscle, lose weight, or simply maintain a healthy lifestyle, you’ve probably heard of protein shakes. Protein shakes are a popular supplement that can help boost your daily protein intake and improve...110. Fat. 1.5g. Carbs. 15g. 11g. There are 110 calories in 1 sachet (32 g) of Optavia Old Fashioned Maple & Brown Sugar Oatmeal. Calorie breakdown: 11% fat, 51% carbs, 37% protein. Orchard Apple & Cinnamon Spiced Oatmeal.Each Fueling has a nearly identical nutritional profile designed by our team of food scientists and refined by our Registered Dietitians and nutrition team. Each OPTAVIA Fueling is scientifically formulated with the right balance of carbohydrates, protein and fat which helps promote a gentle, but efficient fat-burning state. Each Fueling ...Nutrition summary: There are 100 calories in 1 packet (31 g) of Optavia Wild Strawberry Shake. Calorie breakdown: 4% fat, 44% carbs, 52% protein.Shake Shack is a beloved fast-food chain that has been taking the world by storm since its inception in 2004. Their signature burgers, hot dogs, and milkshakes have become a staple for foodies everywhere. But what sets Shake Shack apart fro...The Optavia diet promotes weight loss via low calorie packaged foods, low carb homemade meals, and one-on-one coaching. While the initial 5&1 Plan is fairly restrictive, the 3&3 maintenance phase ...Affordable Optavia Fueling Substitutes. 1. WonderSlim – is equivalent to optavia fuelings. Wonderslim is a weight loss program that promises to help you lose up to 13 pounds in your first week. The program is based on a diet of protein shakes, soups, and bars, which can be purchased online or in stores.Incorporating Optavia Shake into your diet can be a beneficial strategy for those who are looking to improve their overall nutrition and achieve their weight loss …The life you want is waiting, all you have to do is take the first step. Looking for a Snack that is GMO-free, gluten-free and delicious? Choose from a variety of OPTAVIA'S nutritionally balanced protein bar options. Try it today! 550 Calories A donut chart showing which nutrients contribute to the caloric total. There are 550 calories in OPTAVIA shake coming from 48% protein, 44% carbs, 8% fat, and 0% alcohol.

Nutrition summary: There are 100 calories in 1 packet (31 g) of Optavia Wild Strawberry Shake. Calorie breakdown: 4% fat, 44% carbs, 52% protein.

Ingredients. Oil. ¼ tsp baking powder. 2 tbsp of eggs beaters/ egg whites. 2 tbsp of water. 1 tbsp sodium baking powder. 1 packet of Optavia Tropical Fruit Smoothie (milk, soy and egg)For women: 100 calories (25 grams, 6 tsp per day) For men: 150 calories (37 grams, 9 tsp per day) The FDA is more "generous", the Daily Value for added sugars is 200 calories (50 grams, 12 tsp per day). Here at Fooducate, we suggest sticking to the stricter option (only 25 grams per day for women, 37 grams for men). More info.When people hear “protein shake,” the first thing that comes to mind is often an image of a muscular bodybuilder. But you don’t have to spend all day at the gym to benefit from protein shakes.Nutrition Facts. Serving Size. sachet. 1 sachet = 32g. Amount Per Serving. 110. Calories % Daily Value* 2%. Total Fat 1g. 0% Saturated Fat 0g Trans Fat 0g. 2%. ... Optavia Essential Creamy Chocolate Shake. 1 sachet (32g) Log food: Optavia Essential Chocolate Mint Cookie Crisp Bar. 1 bar (32g) Log food:Nutrition Facts. Serving Size. sachet. 1 sachet = 32g. Amount Per Serving. 110. Calories % Daily Value* 2%. Total Fat 1g. 0% Saturated Fat 0g Trans Fat 0g. 2%. ... Optavia Essential Creamy Chocolate Shake. 1 sachet (32g) Log food: Optavia Essential Chocolate Mint Cookie Crisp Bar. 1 bar (32g) Log food:Each Fueling has a nearly identical nutritional profile designed by our team of food scientists and refined by our Registered Dietitians and nutrition team. Each OPTAVIA Fueling is scientifically formulated with the right balance of carbohydrates, protein and fat which helps promote a gentle, but efficient fat-burning state. Each Fueling ...There are 100 calories in 1 packet (30 g) of Optavia Dark Chocolate Covered Cherry Shake. Get full nutrition facts for other Optavia products and all your other favorite brands.130 calories, 2 g fat (1 g saturated fat), 9 g carbs (1 g fiber, 3 g sugar, 3 g added sugar), 170 mg sodium, 20 g protein. Flavors. Chocolate, vanilla. Rating. 4.5 stars from 10,077 Amazon ratings ...

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Jul 26, 2022 · Day 1: Three 7-ounce servings of cod, shrimp, or egg whites, two healthy fat servings, three servings of non-starchy vegetables; 1 snack such as celery sticks, sugar-free gum, or dill pickle spears; 3 fuelings (Optavia bars or shakes) 3/12/2023 10:17 PM. The Optimal Weight 5 & 1 Plan provides approximately 800 to 1,000 calories per day and 80-100 grams of carbohydrates, depending on your personal selections.Optavia shake hack waffle refers to making waffles from the Optavia shake mix, in combination with sugar-free syrups, egg whites, oil spray, and baking powder. Start by pouring the Optavia shake sachet into a large bowl and mixing it together with flour, salt, and baking powder. In a separate bowl, beat the eggs.Optavia is a diet plan that relies on prepared meals and snacks, called “fuelings,” to promote weight loss.. One type of fueling is the Optavia fuel shake, a meal replacement shake designed to curb hunger and promote fullness. While the shakes are safe for most people to consume, there are some potential side effects, such as gas, …666. What you'll get: 24 Servings - Vanilla Crème, Chocolate Bliss, Caramel Sundae, Strawberry, Cookies N' Cream, Mocha & Lemon Cake. Designed to take on the go - Choose Between Variety or the Same Flavor. Supercharged Nutrition - 25 Vitamins and Minerals, Probiotics & Adaptogens. Weight Loss Support - Replace High Calorie Foods with a …100. Fat. 1.5g. Carbs. 14g. Protein. 11g. There are 100 calories in 1 packet (30 g) of Optavia Dark Chocolate Covered Cherry Shake. Calorie breakdown: 12% fat, 49% carbs, 39% protein.Vitamins and minerals: Besides the taste and consistency, Magic Cup is fortified with essential vitamins and minerals, amplifying its nutritional value. Ingredient. Calories. Protein (g) Carbohydrates (g) Magic Cup Vanilla. 210. 9. 25.Mar 20, 2017 · There are 110 calories in 1 packet (32 g) of Optavia Creamy Vanilla Shake. Calorie breakdown: 4% fat , 46% carbs, 50% protein. Related Nutrition Drinks from Optavia: Essential caramel macchiato flavored shake. 1 gram total fat and 0 grams saturated fat. Essential rustic tomato herb penne. 1.5 grams total fat and 0 grams saturated fat.after a busy day or taking part in a special occasion. OPTAVIA’s Registered Dietitian and nutrition team evaluated the menus of sit down and fast food restaurants and have selected items that fit the nutritional profile of an OPTAVIA Lean & Green Meal, so you can stay on track — whether you’re losing weight or maintaining your healthy weight. ….

1g. Carbs. 15g. Protein. 12g. There are 110 calories in 1 sachet (35 g) of Optavia Hearty Red Bean & Vegetable Chili. Calorie breakdown: 8% fat, 51% carbs, 41% protein.1. WonderSlim Meal Replacement Protein Bar– Best Alternative to Optavia Bar. 2. GoRaw Dark Chocolate Protein Bars- Vegan Protein Bar Similar to optavia bars. 3. IQ Bars Brain+Body – Healthy Alternate for Optavia Bar. 4. ZING BARS- Another Vegan Replacement for Optavia Bar. 5.May 20, 2021 · Nutrition summary: There are 100 calories in 1 packet (31 g) of Optavia Wild Strawberry Shake. Calorie breakdown: 4% fat, 44% carbs, 52% protein. How we make Healthy food delicious. Learn more about our food. Healthy Choice frozen meals, frozen treats, and soup are a quick and easy way to maintain a healthy lifestyle! Browse all our meal options today.Jul 25, 2023 · Optavia Nutrition Facts refer to the labels on Optavia food products such as shakes, bars, and other Fuelings. These labels provide detailed information about the nutritional content of the product. This includes the list of ingredients, caloric content, amount of dietary fiber, vitamins, minerals, and macronutrients. Cook your meals at home, as many pre-packaged frozen meals are high in sodium. Check the sodium content on nutrition facts labels, and use the 5/20 rule to guide your choices. If a food or beverage has less than 5% of the daily value for sodium (per serving), it is considered low in sodium. If a food or beverage has 20% or more of the …Shake. POUR ¾ cup (6 fl. oz.) of cold water into a blender bottle. ADD contents of 1 sachet. SHAKE for 30 seconds. Soft Serve. POUR ½ (4 fl. oz.) of ice into a blender. BLEND for 30 seconds or until ice is fully crushed. Tap ice from sides from blender. ADD ¼ cup (2 fl. oz.) of cold water and contents of 1 sachet into blender. Blend for 30 ...Nutritional Information Burgers Calories Total Fat Sat Fat Trans Fat Chol. Sodium Total Carb Fiber Sugars 100% all-natural Angus beef. No hormones and no antibiotics ever. Our ... Cornflake Chocolate Drizzle Shake 1090 57 26 0 230 660 127 2 113 Chocolate Birthday Cake Shake 1060 64 41 2.5 280 420 111 4 96 Whipped Cream 70 5 …Optavia Creamy Chocolate Shake Nutrition Facts Serving Size 1 packet (32 g) Amount Per Serving Calories 100 % Daily Values* Total Fat 1.00g 1% Saturated Fat - Trans Fat - Cholesterol 5mg 2% Sodium 240mg 10% Total Carbohydrate 12.00g 4% Dietary Fiber 4.0g 14% Sugars 5.00g Includes 5.00g Added Sugars 10% Protein 14.00g Optavia shake nutrition facts, A few things that concerned us include, numerous user complaints about the taste of the food, which cost around $300 to $500 a month and processed shakes and bars are not very healthy in the long run. Optavia provides a structured meal plan for those seeking weight loss through portion control and balanced nutrition., Aug 17, 2023 · Optavia Shake is not only low in calories but also packed with essential nutrients. Each serving contains a well-balanced mix of protein, fiber, vitamins, and minerals. These nutrients are crucial for supporting overall health, boosting the immune system, and promoting proper bodily functions. , Day 1: Three 7-ounce servings of cod, shrimp, or egg whites, two healthy fat servings, three servings of non-starchy vegetables; 1 snack such as celery sticks, sugar-free gum, or dill pickle spears; 3 fuelings (Optavia bars or shakes), Pop-Tart Nutritional Facts. Poptart nutritional facts are a fascinating insight into the world of breakfast pastries. This quintessential American breakfast staple, known for…, Essential Rich Dark Chocolate Shake Mix, Naturally Flavored with Other Natural Flavors. This rich and creamy shake, with its bold dark chocolate flavor, is the perfect frosty indulgence. It's an excellent source of antioxidant vitamins A, C, and E, certified gluten-free, high in protein, and low in fat., Personalized health review for Optavia Creamy Vanilla Shake: 110 calories, nutrition grade (C minus), problematic ingredients, and more. Learn the good & bad for 250,000+ products. , Aug 17, 2023 · Optavia Shake is not only low in calories but also packed with essential nutrients. Each serving contains a well-balanced mix of protein, fiber, vitamins, and minerals. These nutrients are crucial for supporting overall health, boosting the immune system, and promoting proper bodily functions. , OPTAVIA Fuelings are designed to be nutrient dense and portion controlled. When eaten throughout the day as part of the Optimal Weight 5 & 1 Plan®, OPTAVIA Fuelings will keep your metabolism working and help your body enter a gentle fat-burning state. OPTAVIA Fuelings do not contain colors, flavors, or sweeteners from artificial sources, and each …, 14. Whey protein shakes. Whey protein shakes are a great alternative to Optavia Fuelings because they’re low in sugar, fat, and calories and high in protein, which is what Optavia Fuelings are known for. They also come with other added health benefits, such as lowering blood pressure and blood sugar levels. , The fiber in Optavia chocolate is also much higher in protein than in the sugar-based food. Optavia chocolate is one of the first products to be offered as a shake for the new Windows Phone. Just like the Xbox 360, you can get the Optavia chocolate shake from the Xbox Marketplace and then add it to your Xbox as a drink., OPTAVIA Fuelings are designed to be nutrient dense and portion controlled. When eaten throughout the day as part of the Optimal Weight 5&1 Plan™, OPTAVIA Fuelings will keep your metabolism working and help your body enter a gentle fat-burning state. OPTAVIA Fuelings do not contain colors, flavors, or sweeteners from artificial sources, and each …, Jan 1, 2023 · Ingredients. Oil. ¼ tsp baking powder. 2 tbsp of eggs beaters/ egg whites. 2 tbsp of water. 1 tbsp sodium baking powder. 1 packet of Optavia Tropical Fruit Smoothie (milk, soy and egg) , Sep 28, 2018 · 1g. Carbs. 13g. Protein. 14g. There are 110 calories in 1 sachet (33 g) of Optavia Mocha Blast Shake. Calorie breakdown: 8% fat, 44% carbs, 48% protein. , Nutrition Facts Serving Size 1 sachet (33 g) Amount Per Serving Calories 110 % Daily Values* Total Fat 1.00g 1% Saturated Fat - Trans Fat - Cholesterol - Sodium …, For women: 100 calories (25 grams, 6 tsp per day) For men: 150 calories (37 grams, 9 tsp per day) The FDA is more "generous", the Daily Value for added sugars is 200 calories (50 grams, 12 tsp per day). Here at Fooducate, we suggest sticking to the stricter option (only 25 grams per day for women, 37 grams for men). More info. , What sets this shake apart as an Optavia alternative are its non-GMO ingredients, its soy-free formula, and its mere 130 calories per serving, making it a guilt-free choice. Additionally, its Ultra Clean formula ensures that you’re getting premium-quality protein without unwanted additives., My favorite Optavia homemade fueling includes 1/2 cup of raw blueberries, which has 43 calories ( 8 ), and a handful of almonds (10 pieces), which has around 70 calories ( 9 ). Total of 115 calories. 7. Coffee protein shake. A protein shake is one of the easiest ways to create your Optavia shakes at home., Nov 27, 2022 · It’s not uncommon to find them on offer for $13 for 12 packs (which equals to $1.15 per shake). When it comes to macros, this one is the same product as Optavia shakes. Both have 15 grams of proteins, but Atkins has 60 calories more, and a little extra fat. , Product Benefits Special Diets Sort by Relevance Start Today Our shake and smoothies are all low in calories with no artificial colors, flavors, or sweeteners. Try them now!, Shake. POUR ¾ cup (6 fl. oz.) of cold water into a blender bottle. ADD contents of 1 sachet. SHAKE for 30 seconds. Soft Serve. POUR ½ (4 fl. oz.) of ice into a blender. BLEND for 30 seconds or until ice is fully crushed. Tap ice from sides from blender. ADD ¼ cup (2 fl. oz.) of cold water and contents of 1 sachet into blender. Blend for 30 ..., Vitamins and minerals: Besides the taste and consistency, Magic Cup is fortified with essential vitamins and minerals, amplifying its nutritional value. Ingredient. Calories. Protein (g) Carbohydrates (g) Magic Cup Vanilla. 210. 9. 25., Optavia Shake is not only low in calories but also packed with essential nutrients. Each serving contains a well-balanced mix of protein, fiber, vitamins, and minerals. These nutrients are crucial for supporting overall health, boosting the immune system, and promoting proper bodily functions., Essential Rich Dark Chocolate Shake Mix, Naturally Flavored with Other Natural Flavors. This rich and creamy shake, with its bold dark chocolate flavor, is the perfect frosty indulgence. It's an excellent source of …, On the OPTAVIA Program, you’ll choose from dozens of delicious, convenient, nutritionally interchangeable, scientifically designed Fuelings including shakes, soups, bars, hot beverages, hearty choices, biscuits, sticks, pudding, and brownies.Each Fueling has a nearly identical nutritional profile designed by our team of food scientists …, Vitamins & Minerals: Potassium chloride, calcium phosphate, magnesium oxide, vitamin E acetate, ascorbic acid (vitamin C), ferric orthophosphate (iron), niacinamide (vitamin B3), …, Showing 1 - 15 of 165 Calories and nutrition information for Optavia products. Page 1, OPTAVIA Fuelings are designed to be nutrient dense and portion controlled. When eaten throughout the day as part of the Optimal Weight 5 & 1 Plan®, OPTAVIA Fuelings will keep your metabolism working and help your body enter a gentle fat-burning state. ... Nutrition Facts. Reviews. You may also like. Puffed Sweet & Salty Snacks (Box) Servings ..., The life you want is waiting, all you have to do is take the first step. Looking for a Snack that is GMO-free, gluten-free and delicious? Choose from a variety of OPTAVIA'S nutritionally balanced protein bar options. Try it today! , Wild Strawberry Shake Mix, Naturally Flavored with Other Natural Flavors. Revel in sweet summer flavor any time of the year with this frothy Wild Strawberry Shake Mix. Creamy, bright, and jam-packed with the juicy, fruity flavor of strawberries, this frothy shake will refresh you for the day’s journey, no matter where you're headed., Optavia shakes typically contain around 100-110 calories per serving, making them a low-calorie option suitable for a weight management diet. High in Protein Loaded with soy protein isolate and whey protein concentrate, every serving of Optavia shake packs about 13-14 grams of protein., WonderSlim Meal Replacement Shake, Variety Pack, 100 Calories, 15g Protein, 24 Vitamins & Minerals (7ct) ... in Sports Nutrition Protein Bars. 1 offer from $17.99. WonderSlim Protein Meal, Zesty Vegetable Chili w/Beans, 100 Calories, 12g Protein, 4g Fiber (7ct), Per 1 sachet - Calories: 110kcal | Fat: 2.00g | Carbs: 15.00g | Protein: 11.00g, Sep 12, 2023 · Calories: To maintain a balanced diet, your substitute should have a similar caloric content as Optavia Fueling and Shake products, which range from 90-110 calories per serving. Carbohydrates : Carbohydrates are a significant source of energy; however, you’ll want to choose substitutes with complex carbs and limit simple carbs.