Your lifestyle, your plan

Maintenance level

Our Maintenance Level is designed to help you maintain your desired body weight after weight loss.

Why choose this level?  

Why choose this level?

When you’ve achieved your weight loss goal, you’re ready to transition to the Maintenance Level, where you can enjoy 3 healthy, calorie-controlled meals per day. The flexibility of the OPTIFAST VLCD Program means that, if you need to, you can always re-introduce OPTIFAST VLCD products whenever you feel the need to get back on track.

maintenance level
 

How does it work?

During the Maintenance Level you will enjoy:

  • 3 low-calorie meals (approximately 350 calories each)
  • 2 or more cups of low starch vegetables
  • 2 litres of water or calorie-free fluids (minimum)
  • 2 serves of fruit (approximately 70 calories)
  • 1 serve of dairy (approximately 100 calories)

What a day might look like:

Meal Sample meal plan 1 Sample meal plan 2 Sample meal plan 3
Breakfast Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Morning Tea Tea/coffee 
1 serve of fruit
Tea/coffee
150g of low fat yoghurt
Tea/coffee
150g of low fat yoghurt
Lunch Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Afternoon Tea Tea/coffee 
1 cup of carrot and celery sticks

Tea/coffee 
1 cup of carrot and celery sticks
1 piece of fruit

Tea/coffee 
1 cup of carrot and celery sticks
1 piece of fruit
Dinner Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Low-calorie meal
(~350kcal, 25g protein, 25g CHO)
Supper

Cup of black or herbal tea
150g of low fat yoghurt
1/2 cup of fresh raspberries

1/2 cup of fruit salad Herbal Tea
125mL of diet jelly with 1/2 cup of fruit salad
Total Nutrient Intake 1290 calories
86g protein
108g carbohydrate
1287 calories
86g protein
111g carbohydrate
1296 calories
87g protein
111g carbohydrate

What is a ‘low starch vegetable’?

Below is a list of low starch vegetables, as well as vegetables to avoid due to their higher carbohydrate and calorie content. The OPTIFAST VLCD Program recommends at least 2 cups a day of allowed vegetables, however increasing that quantity makes little difference to your weight loss and may help to keep you satisfied. Vegetables can be raw or cooked - it doesn’t matter which.

Full list of Allowed Foods & Condiments  
Allowed
Low starch vegetables
  • Alfalfa sprouts
  • Asparagus
  • Bean sprouts
  • Beetroot (30-40g)
  • Bok Choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Capsicum
  • Carrots (30-40g)
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green beans
  • Konjac noodles
  • (Slendier/Slim
  • Pasta range)
  • Lettuce
  • (all types)
  • Leeks
  • Mushrooms
  • Onions
  • Radishes
  • Shallots
  • Silver beet
  • Snow peas
  • Spinach
  • Squash
  • Tomatoes
  • Watercress
  • Zucchini
Avoid
 
  • Corn
  • Green peas
  • Legumes
  • Lentils
  • Potato
  • Sweet potato
  • Parsnip
  • Pumpkin
  • Turnip

Fruit & Dairy Serves

Fruit and dairy serves are continued on the Maintenance Level, see below for recommendations on serves:

Allowed – Active 2, Active 1, Maintenance Levels Only
Fruit (one serve = 50-70 calories)
  • Apple (1 small)
  • Lychees (4)
  • Plums (2)
  • Apricots (2)
  • Orange (1)
  • Mandarin (1-2)
  • Pineapple (2 slices)
  • Strawberries (1.5 punnets)
  • Cherries (15)
  • Passionfruit (4)
  • Rhubarb (200g)
  • Grapes (1/2 cup)
  • Peach (1)
  • Prunes (3)
  • Pear (1 small)
  • Canned fruit in natural juice (120g)
Avoid
 
  • Dried Fruit
  • Fruit Juice
Allowed – Active 2, Active 1, Maintenance Levels Only
Low-Fat Dairy (one serve = 100 calories)
  • Reduced Fat Hard Cheese (30g)
  • Cottage Cheese (1/3 cup)
  • Low-Fat Ice Cream (1 scoop)
  • Low-Fat Milk (250ml)
  • Low-Fat Yoghurt (1 small tub ~ 150g)
Avoid
 
  • Full-Cream Dairy

FAQs

Your calorie-controlled or low-calorie meal should be around 350 calories. Aim for 1 serve or ¼ of your plate to be protein (100g meat or chicken, 130g white flesh fish, 2 eggs or 150g tofu), 1 serve or ¼ or your plate to be grains (2 slices of bread, 1 cup cooked pasta, ¾ cup of rice or 1 medium potato) and fill half the plate with low starch vegetables or salad. You can also include 1 tbsp of a sauce or dressing. This plate concept will help to keep your meal under 350 calories. Alternatively, check out the calorie- controlled recipes in the recipe section of the website or on the OPTIFAST My Program app. Each recipe indicates how many calories per serve.

If you are concerned about transitioning through the other levels of the OPTIFAST VLCD Program, consult an Accredited Practising Dietitian who will be able to help you with this transition as well as educate you regarding appropriate foods to include, portion sizes and how to manage your daily calorie intake, as this can be individual. For tools to help guide you as well as recipe ideas, download the OPTIFAST My Program app.

Used in any combination with the
OPTIFAST Program

Explore our wide range of OPTIFAST VLCD products, which can be used in any combination
at any level of the OPTIFAST Program.