< Back to All FAQs

What are Extras and Free Foods on the Nutrisystem program?

What are Extras?

“Extras” are lower-calorie add-ins that you can use to spice up your meal plan or satisfy a craving. The list below provides examples of some Extras you may want to add to your Nutrisystem plan. Check out the Nutrisystem Grocery Guide for even more examples.

Some Extras also fall into other grocery food categories, such as PowerFuels or SmartCarbs. In these instances, the portion size will determine if it is counted as an Extra or another add-in category.

If you choose to include packaged foods not in the Grocery Guide, be sure to add foods that contain between 10 – 35 calories per serving. Extras are limited to no more than 3 servings a day.

Examples of common Extras:

  • Avocado, pureed, 1 Tbsp.
  • Balsamic vinegar, 1 Tbsp.
  • Chocolate Syrup, 1 tsp.
  • Coffee Creamer, low or no-fat, 1 Tbsp.
  • Cream Cheese, low or no-fat, 1 Tbsp.
  • Dill Pickles, 1 large
  • Honey, 1 tsp.
  • Ketchup, reduced-sugar or no-added-sugar, 1 Tbsp.
  • Maple Syrup, 1 tsp.
  • Mayonnaise, 1 tsp.
  • Olives, 1 Tbsp. or 6–7 small
  • Popcorn, air-popped, 1 cup
  • Salad Dressing, reduced-fat or light, 1 Tbsp.
  • Seeds, unsalted, 1 tsp.
  • Sunflower Seeds, 1 tsp.
  • Tomato Paste, 1 Tbsp.
  • Vegetable or Seed Oils, 1 tsp.

What are Free Foods?

Free foods are condiments, herbs, spices and beverages that have very few calories and are unlikely to be overconsumed during the day. That’s why they are unlimited on the Nutrisystem plan.

The list below provides examples of some Free Foods you may want to add to your Nutrisystem plan. Check out the Nutrisystem Grocery Guide for even more examples.

If you choose to include packaged foods not in the Grocery Guide, be sure to add foods that contain less than 10 calories per serving.

Examples of common Free Foods:

  • Butter Spray
  • Broth, no-salt-added or low-sodium
  • Capers
  • Cinnamon
  • Coffee, black
  • Cooking Spray
  • Extracts
  • Garlic
  • Ginger
  • Green Chilies
  • Green Onions or Scallions
  • Hot Peppers
  • Hot Sauce
  • Lemon Juice
  • Lime Juice
  • Liquid Smoke
  • Mustard
  • Oregano
  • Pico de Gallo
  • Red Pepper Flakes
  • Salsa
  • Soy Sauce, lite or low sodium
  • Spices and Seasoning Blends, with minimal added salt or sugar
  • Sweeteners, natural, calorie-free
  • Tea, unsweetened
  • Vinegar, such as apple cider vinegar, red wine vinegar, and white wine vinegar
  • Worcestershire Sauce

Note: If your program includes 7 in 7, you will wait until week two before adding in Extras. However, you can enjoy Free Foods during 7 in 7.

More Nutrisystem FAQs >