Once you’ve made your food selections or opted to let Nutrisystem choose for you, you sit back and wait until your order arrives in 1-10 days. You will receive breakfast, lunch, and dinner meals, as well as three snacks per day for either 5 or 7 days per week, depending on the plan you choose. Each week, you’ll supplement your Nutrisystem supplies with a trip to the grocery store for foods such as:
• Fresh or frozen fruit and vegetables
• Protein-rich foods, such as lean meat, poultry, fish, and tofu
• Bread and cereal high in fiber and low in sugar
• Eggs and dairy
• Nuts and nut butters
• Canned and dried foods, such as beans, pasta, and rice
• Cooking oil, salad dressings, and condiments
• Spices, herbs, and sweeteners
The 5-day plan includes what the company calls Flex meals. These can be meals you make at home or order in a restaurant. Nutrisystem offers recipes so you can make your own meals. It also offers guidance on making healthy restaurant choices. If you choose a 7-day plan, it covers all your meals for the week; no Flex meals are required.
Nutrisystem diet week 1
If you opt for the Uniquely Yours plan, your first week will be different from those that follow. The company calls it a ‘kick start’ that ‘primes your body for weight loss.’ They claim you’ll lose up to 7 pounds in these first 7 days. The company calls it ‘7 in 7.’
Every day, you’ll eat about 1,000 calories. In addition to your regular meal, you'll get a daily shake of a protein bar that Nutrisystem says will help you control your hunger and burn fat. You will supplement what Nutrisystem provides with at least 4 servings of store-bought, non-starchy vegetables per day. Think carrots, bell peppers, and leafy greens rather than potatoes, peas, or corn. A sample menu for a day of your first week includes:
• Breakfast: A Nutrisystem nut and oat bar
• Mid-morning snack: A protein shake
• Lunch: A protein bar
• Afternoon snack: Nutrisystem popcorn
• Dinner: Nutrisystem meatloaf
• At least 4 servings of non-starchy vegetables, either with meals or between them
You’re advised to limit exercise during this first week as your body adjusts to your lower-calorie meal plan.
Nutrisystem diet weeks 2-4
After your first week, you’ll get into the next phase, which will remain the same for the rest of your time on the Nutrisystem plan. Rather than bars and shakes, you’ll eat full meals that include those prepared and provided by Nutrisystem, along with supplemental food you purchase on your own. On a typical day, you’ll eat the following Nutrisystem-provided foods:
• 1 Nutrisystem Breakfast
• 1 Nutrisystem Lunch
• 1 Nutrisystem Dinner
• 1-2 Nutrisystem Snacks (the number varies by plan)
Here’s a sample menu for men for a day on week 2 and beyond:
• Breakfast: Nutrisystem entree, along with 2 tablespoons of almonds
• Mid-morning snack: Nutrisystem chocolate nut bar
• Lunch: Nutrisystem entree, along with 2 ounces of chicken breast and a cup of cooked broccoli
• Afternoon snack: 2/3 cup low-fat yogurt and a banana
• Dinner: Nutrisystem entree, along with 2 cups of salad topped with 1/4 cup shredded cheese and 1 tablespoon reduced-fat dressing
