< Back to All FAQs

What is the Week 1 sample menu?

Your first week on Nutrisystem is designed to reboot your body and kickstart your weight loss.* This first week includes seven meals, snacks and shakes each day (first order only). You can choose any foods to enjoy from your order, just make sure to select one breakfast, one shake, one lunch, one snack and one dinner each day. You’ll also add in at least four servings of non-starchy vegetables every day.

We’ve provided recommended week one sample menus for our standard and vegetarian plans below. However, please note that the specific Nutrisystem foods may be different based on your customized order. If so, it’s fine to replace any item with another Nutrisystem item for that meal occasion. If you are on a personalized program, be sure to check the NuMi app for your recommended week one sample menu.

Week 1 Recommended Menu:

DAY 1 (NS = Nutrisystem®):
Breakfast NS Peanut Butter Oat Bar
Snack NS Protein and Probiotic Shake + 1 cup carrot sticks
Lunch NS Beans and Ham Soup + 1 cup bell pepper strips
Snack NS Chocolate Chunk Cookie
Dinner NS BBQ Seasoned Chicken (serve with 1 small whole grain roll) + 1 cup sautéed green beans

DAY 2:
Breakfast NS Cinnamon Bun Bar
Snack NS Protein and Probiotic Shake
Lunch NS Loaded Potato + 1 cup carrot sticks
Snack NS Butter Popcorn + 1 cup cucumber slices
Dinner NS Chicken Alfredo + 1 cup steamed broccoli

DAY 3:
Breakfast NS NutriFlakes Cereal (serve with 4 oz. fat-free milk)
Snack NS Protein and Probiotic Shake
Lunch NS Trail Mix Bar + 1 cup sliced cucumbers + 1 cup cherry tomatoes
Snack NS Chocolatey Pretzel Bar
Dinner NS Chili with Beans + 1 cup sautéed peppers and onions

DAY 4:
Breakfast NS Double Chocolate Muffin
Snack NS Protein and Probiotic Shake
Lunch NS Double Chocolate Caramel Bar + 1 cup bell pepper strips + 1 cup carrot sticks
Snack NS Zesty Herb Snack Mix
Dinner NS Chicken Pasta Parmesan + 1 cup sautéed spinach with garlic

DAY 5:
Breakfast NS Apple Strudel Bar
Snack NS Protein and Probiotic Shake + 1 cup bell pepper strips
Lunch NS Three Cheese Chicken + 1 cup cherry tomatoes
Snack NS Chocolate Caramel Bar
Dinner NS Hearty Beef Stew + 1 cup sautéed mushrooms and onions

DAY 6:
Breakfast NS NutriFlakes Cereal (serve with 4 oz. fat-free milk)
Snack NS Protein and Probiotic Shake
Lunch NS Fudge Graham Bar + 1 cup carrot sticks + 1 cup cucumber slices
Snack NS White Cheddar Popcorn
Dinner NS Mac & Cheese with Turkey Sausage + 1 cup sautéed zucchini

DAY 7:
Breakfast NS Peanut Butter Oat Bar
Snack NS Protein and Probiotic Shake
Lunch NS Tuna Salad (serve with 1 small whole grain roll) + 1 cup celery sticks
Snack NS Pretzels + 1 cup carrot sticks
Dinner NS Thick Crust Pizza + 1 cup grilled asparagus

Vegetarian Week 1 Recommended Menu:

DAY 1 (NS = Nutrisystem®):
Breakfast NS Apple Strudel Bar
Snack NS Protein and Probiotic Shake + 1 cup carrot sticks
Lunch NS Cheddar Broccoli Rice + 1 cup bell pepper strips
Snack NS Chewy Peanut Bar
Dinner NS Bean Bolognese + 1 cup sautéed green beans

DAY 2:
Breakfast NS Granola Cereal
Snack NS Protein and Probiotic Shake
Lunch NS Chocolate Peanut Butter Bar + 1 cup carrot sticks + 1 cup bell pepper strips
Snack NS Butter Popcorn
Dinner NS Pasta Fagioli + 1 cup steamed broccoli

DAY 3:
Breakfast NS Cinnamon Bun Bar
Snack NS Protein and Probiotic Shake
Lunch NS Spicy Kung Pao Noodles + 1 cup sliced cucumbers
Snack NS Chocolate Caramel Bar
Dinner NS Harvest Grain Bowl + 1 cup sautéed spinach with garlic

DAY 4:
Breakfast NS Double Chocolate Muffin
Snack NS Protein and Probiotic Shake
Lunch NS Trail Mix Bar + 1 cup celery sticks + 1 cup carrot sticks
Snack NS Pretzels + 1 cup sugar snap peas
Dinner NS Thick Crust Pizza + ½ cup sautéed peppers and onions

DAY 5:
Breakfast NS Granola Cereal (serve with 4 oz. fat-free milk)
Snack NS Protein and Probiotic Shake
Lunch NS Fudge Graham Bar + 1 cup cherry tomatoes + 1 cup cucumber slices
Snack NS Chocolate Chip Cookies
Dinner NS Bean Bolognese + 1 cup grilled asparagus

DAY 6:
Breakfast NS Peanut Butter Granola Bar
Snack NS Protein and Probiotic Shake + 1 cup bell pepper strips
Lunch NS White Cheddar Mac & Cheese + 1 cup carrot sticks
Snack NS Chocolatey Pretzel Bar
Dinner NS Vegetable Lasagna + 1 cup sautéed zucchini

DAY 7:
Breakfast NS Nutriflakes Cereal (serve with 4 oz. fat-free milk)
Snack NS Protein and Probiotic Shake
Lunch NS Trail Mix Bar + 1 cup cooked broccoli & cauliflower blend
Snack NS Zesty Herb Snack Mix
Dinner NS Pasta Fagioli + 1 cup sautéed mushrooms and onions

*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.