Picking Your Diet Plan: A Comprehensive Guide to the Nutrisystem Plans

Article posted in: Diet & Nutrition
Diet tips plan

If you’re new to Nutrisystem, you’re probably wondering why we offer so many weight loss program choices. It’s because of you. You’re unique. You have your own weight loss goals, nutritional needs, taste preferences and of course, budget. We keep all of that in mind when we develop the options we offer, so you have the best diet plan to become the best you.

Learn the basics about the Nutrisystem program below:

Week One

When it comes to weight loss, nothing feels quite as good, or kicks up the drive like early diet success. In fact, results from the largest U.S. weight loss study of diet and exercise (called Look AHEAD) found that people who aren’t successful at losing weight in the first two months are less likely to lose more weight on their own in the long-term. Those early losses can help predict future success.

Here at Nutrisystem, we understand that you want to see results. In a clinical study, dieters on the Nutrisystem program lost up to 18 pounds in their first two months.* Our program kickstarts your weight loss diet with a special Week 1, which gives your metabolism the jump-start it needs to prepare your body to begin dropping extra pounds fast.** With a lower calorie first week plan that is packed with protein and fiber, you immediately start the journey to your weight loss goal.

  • You will receive a specially designed guide to help maximize your results.
  • During your first week, you will eat Nutrisystem® breakfasts, lunches, dinners and snacks for all seven days.
  • You will receive seven Nutrisystem® shakes to use as your morning snack during this first week. These are packed with protein to keep you full and satisfied.

This first week includes seven meals, snacks and shakes each day. Check out our recommended sample menu here! > If you’re on the personalized Uniquely Max+ program and using NuMi SmartAdapt, be sure to download the NuMi® app for your recommended Week 1 sample menu.

After the first week, it’s time to move to a regular Nutrisystem meal plan.

Please Note: Due to calorie restrictions, the Diabetes plan does not include the One-Week Reboot.

Grocery Additions and Flex Meals

No matter which Nutrisystem plan you choose, you’ll supplement your daily meals with your favorite healthy grocery foods like vegetables, fruits, whole grains, lean proteins and low-fat dairy products. Specifically, you’ll fit in at least four servings of non-starchy vegetables with your Nutrisystem foods.

smartcarbsFruit and starchy vegetables (like potatoes and corn) get added into your daily meal plan in the form of SmartCarbs.

SmartCarbs are complex carbohydrates that are lower on the Glycemic Index (GI) and promote fullness. Lower GI foods don’t cause sharp spikes and dips in your blood sugar and insulin levels that would leave you hungry for more.

PowerFuels, another critical part of your diet plan, are high quality proteins and healthy fats. PowerFuels take longer to digest than other foods, so they PowerFuelskeep you feeling fuller longer.

SmartCarbs and PowerFuels are added into your meal plan each day to compliment meals and snacks. The Nutrisystem Grocery Guide right here on The Leaf Weight Loss Blog is a fantastic resource, providing you with plenty of examples from each category to choose from.

SmartCarbs and PowerFuels are also a critical component of Nutrisystem Flex meals. Creating Flex meals is one of the most important Nutrisystem learning experiences. This involves making healthy meals on your own, developing the skills you need to maintain your weight loss. After the first week, all Nutrisystem meal plans include two Flex breakfasts, lunches, dinners and two or four snacks (depending upon your gender) each week, based on set guidelines and maybe even our own taste-tested recipes!

No time for flexing? Some of our plan options provide seven days of Nutrisystem food each week, so you get a foolproof plan that has everyday covered and no guesswork.

Want it all laid out in front of you? As mentioned previously, our mobile app, NuMi, is perfect for logging and organizing everything you eat throughout the day. You can see how you’re meeting your daily requirements and get a snapshot view of how your day falls into the Nutrisystem guidelines.

Now that you understand the Nutrisystem basics, read up on our different program options below:

Basic Plan

different Nutrisystem food for the Basic plan

Our Basic Plan gives you pantry-perfect, shelf-stable foods and a four week meal plan. This includes an assortment of our customers’ favorites, including the Double Chocolate Muffin, Chicken Noodle Soup, Lasagna and Chocolate Chip Cookies.

Check out this sample menu for the Basic Plan:

Nutrisystem Basic Plan Sample Menu

Uniquely Yours Plan

different Nutrisystem food for the Uniquely Yours plan

Uniquely Yours provides over 150 menu options, including delicious frozen meals like the Turkey Sausage & Egg Muffins, Chicken ParmesanLemon Zest Cake and Chocolate Brownie Sundae. These arrive in two shipments each month, one with the frozen foods and one with the shelf-stable foods.

Here’s a sample menu for our Uniquely Your plan:

Nutrisystem Uniquely Yours Plan Sample Menu

Uniquely Yours Max+ Plan

different Nutrisystem food for the Uniquely Yours Max plan

Our most effective plan ever, Uniquely Yours Max+ is a clinically proven, science-based plan designed to prevent yo-yo dieting and promote sustained weight loss. With this option, you get access to our enhanced smart app that personalizes your nutrition plan with the right amount of food for your body. This will help to reduce hunger and burn fat while you lose weight. Fuel up and feel full with the power of high-protein, lower-glycemic nutrition.

Check out this sample menu for our Uniquely Yours Max+ Plan:

Uniquely Yours Max Nutrisystem Sample Menu

Nutrisystem for Men Plan

weight loss

Nutrisystem for Men recognizes that guys need more calories than women, even when trying to lose weight. They need more carbs, protein and healthy fats to fuel up right.

Everyone (except for diabetics, who have their own Nutrisystem meal plan) starts out with the week one plan designed to reboot your body. When men complete their first week, they move to the Nutrisystem for Men plan. On this diet plan, they will be eating one additional Nutrisystem snack each day. This accounts for the slight difference in plan costs.

Any other diet guidelines that apply to women also apply to men, with plenty of variations for those who don’t eat meat. In fact, there are more than 90 vegetarian options for anyone on the Nutrisystem program, even if you’re not a vegetarian! The Nutrisystem for Men program comes in all three options above: Basic, Uniquely Yours and Uniquely Yours Max+.

Nutrisystem D – Diabetes Plan

meal delivery service

Nutrisystem has a separate program that is specifically for those with Type 2 Diabetes and prediabetes. Nutrisystem D plans are designed to help you lose weight to manage Type 2 Diabetes, safely and effectively, with three key components:

  • The right balance of nutrients: protein, low-glycemic whole-grain carbs, fiber and healthy fats.
  • Meals and snacks every two to three hours to help keep your blood sugar levels steady and avoid spikes.
  • Around 1,200 to 1,500 calories each day, focused on the foods that keep you fuller, longer.

Please Note: Due to calorie restrictions, the Diabetes plan does not include the One-Week Reboot. Always speak with your doctor before starting a new diet plan.

Here’s a sample menu for the Nutrisystem D Basic plan:

Nutrisystem D Basic plan sample menu

Here’s a sample menu for the Nutrisystem D Uniquely Yours plan:

Nutrisystem D Uniquely Yours plan sample menu

Click here to learn more about Nutrisystem D! >

Nutrisystem Partner Plan

Nutrisystem Partner Plan

The Nutrisystem Partner Plan is designed for two people in the same household. The Partner Plan includes two weeks of Nutrisystem meals and snacks for two people. You and your weight loss partner will both enjoy top-rated frozen and non-frozen Nutrisystem meals and snacks.

Motive and inspire each other as you lose weight and celebrate success together. Studies show that dieting with a partner can lead to greater weight loss. With the Nutrisystem Partner Plan, weight loss truly is better together!

Click here to learn more about the Nutrisystem Partner Plan! >

Check out a sample menu for two below:

partner plan sample menu

*In a study on the standard plan, average weight loss was 12.9  lbs. in first 2 months.

**Results vary based on starting weight and program adherence.

**IMPORTANT INFORMATION: Continuing this meal plan for more than one week in any consecutive four-week period may lead to health complications and is not recommended. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or are following a specialized diet for health issues, you may not use this meal plan. Please consult with your physician before beginning Your First Week on Nutrisystem or any other weight loss program. Please be sure to eat all of the food that’s recommended for this program. Failure to follow the program protocol and eat all recommended food may result in developing health complications.