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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 a recommended week one sample menu for our standard plan 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 meal plan and using NuMi SmartAdapt, be sure to check the NuMi app for your recommended sample menu.

More than 100 lbs. to lose? Add 2 PowerFuels to each day in week 1.

We encourage you to log your food and track your weight loss journey in our free NuMi app. Click here to learn how! >

Week 1 Recommended Menu:

DAY 1:

Breakfast
Nutrisystem Blueberry Muffin
Coffee or Tea with low (<10 cal) or no-calorie creamer (1 FF)
16 oz. water

Morning Snack
Nutrisystem Shake
1 cup baby carrots (1 V)

Lunch
Nutrisystem Cheddar Broccoli Rice
1 cup cooked broccoli (2 V)
16 oz. water

Afternoon Snack
Nutrisystem Chocolate Chunk Cookie
16 oz. water

Dinner
Nutrisystem Margherita Pizza
2 cup salad served with low (<10 cal) or no-calorie salad dressing (2 V) (1 FF)
16 oz. water

DAY 2:

Breakfast
Nutrisystem Granola Cereal with 4 oz. fat-free milk
Coffee or Tea with low (<10 cal) or no-calorie creamer (1 FF)
16 oz. water

Morning Snack
Nutrisystem Shake

Lunch
Nutrisystem Chicken Mozzarella Melt
1 cup cooked green beans (2 V)
16 oz. water

Afternoon Snack
Nutrisystem Popcorn
16 oz. water

Dinner
Nutrisystem Chili with Beans
1 cup cooked broccoli (2 V)
16 oz. water

DAY 3:

Breakfast
Nutrisystem Cinnamon Roll
Coffee or Tea with low (<10 cal) or no-calorie creamer (1 FF)
16 oz. water

Morning Snack
Nutrisystem Shake

Lunch
Nutrisystem Chocolaty Fudge Graham Bar
2 cup salad served with low (<10 cal) or no-calorie salad dressing (2 V) (1 FF)
16 oz. water

Afternoon Snack
Nutrisystem Cheese Puffs
1 cup bell pepper slices (1 V)
16 oz. water

Dinner
Nutrisystem Hearty Beef Stew
1 cup cooked carrots (2 V)
16 oz. water

DAY 4:

Breakfast
Nutrisystem Harvest Nut Oat Bar
Coffee or Tea with low (<10 cal) or no-calorie creamer (1 FF)
16 oz. water

Morning Snack
Nutrisystem Shake
1 cup baby carrots (1 V)

Lunch
Nutrisystem Spicy Kung Pao Noodles
1 cup roasted broccoli and red bell peppers (2 V)
16 oz. water

Afternoon Snack
Nutrisystem Red Velvet Cupcake
16 oz. water

Dinner
Nutrisystem Chicken Parmesan
1 cup cooked green beans (2 V)
16 oz. water

DAY 5:

Breakfast
Nutrisystem NutriFlakes Cereal with 4 oz. fat-free milk
Coffee or Tea with low (<10 cal) or no-calorie creamer (1 FF)
16 oz. water

Morning Snack
Nutrisystem Shake
1 cup cucumber slices (1 V)

Lunch
Nutrisystem Southwest Fiesta Melt
1 cup baby carrots (1 V)
16 oz. water

Afternoon Snack
Nutrisystem Chocolate Caramel Bar
16 oz. water

Dinner
Nutrisystem BBQ Seasoned Chicken served with
1 small whole-grain roll
2 cup salad served with low (<10 cal) or no-calorie salad dressing (2 V) (1 FF)
16 oz. water

DAY 6:

Breakfast
Nutrisystem Cranberry Orange Muffin
Coffee or Tea with low (<10 cal) or no-calorie creamer (1 FF)
16 oz. water

Morning Snack
Nutrisystem Shake

Lunch
Nutrisystem Strawberry Yogurt Flavored Bar
2 cup salad served with low (<10 cal) or no-calorie salad dressing (2 V) (1 FF)
16 oz. water

Afternoon Snack
Nutrisystem White Cheddar Popcorn
1 cup cucumber slices (1 V)
16 oz. water

Dinner
Nutrisystem Bean Bolognese
1 cup cooked carrots (2 V)
16 oz. water

DAY 7:

Breakfast
Nutrisystem Cinnamon Bun Bar
Coffee or Tea with low (<10 cal) or no-calorie creamer (1 FF)
16 oz. water

Morning Snack
Nutrisystem Shake
1 cup sugar snap peas (1 V)

Lunch
Nutrisystem White Cheddar Mac & Cheese
1 cup cooked broccoli (2 V)
16 oz. water

Afternoon Snack
Nutrisystem Chocolate Cupcake
16 oz. water

Dinner
Nutrisystem Meatloaf Sandwich topped with 1 tsp. mustard, lettuce and tomato slice (1 FF)
1 cup sautéed zucchini with garlic (2 V)
16 oz. water

*Results vary based on starting weight and program adherence.

It’s important to know that changing your diet or exercise or losing weight could affect some medical conditions and medications. Your doctor may need to adjust your medications due to changes in your diet, exercise, or weight while on Nutrisystem. Make sure to check with your doctor before beginning any weight loss program, including Nutrisystem. Please be sure to eat all of the food that is recommended on the Nutrisystem program. Failure to follow the program and eat all of the food recommended may increase the risk of developing serious health complications. At Nutrisystem, we care about you. That’s why we champion safe, effective weight loss—no fads, no gimmicks, just better health. For more information, contact the Nutrition Support Team at nutritionsupport@nutrisystem.com or 1-888-995-3438