FAQ
How do I follow the Nutrisystem meal plan?
Nutrisystem programs are dietitian-designed to provide the right nutrition, right from the start. With our delicious food and easy-to-follow meal plans, you’ll drop pounds at a healthy, steady rate of 1-2 pounds per week on average while enjoying tasty food and acquiring knowledge about healthy eating.
Each day, you’ll eat Nutrisystem foods and complete your daily menu with grocery add-ins including PowerFuels, SmartCarbs, Vegetables, Extras and Free Foods. These foods are healthy and easy to incorporate. Descriptions and examples of these grocery add-ins can be found in our Grocery Guide.
Important Note: Does your program include 7 in 7? Your first week will look a little different. Click here to learn more! >
We encourage you to download the Nutrisystem app to log your food and track your weight loss journey:
Here’s a high-level overview of what you’ll eat on a typical day on Nutrisystem:
On most days, you’ll enjoy:
- 1 Nutrisystem Breakfast
- 1 Nutrisystem Lunch
- 1 Nutrisystem Dinner
- 1-2 Nutrisystem Snacks (number varies by meal plan)
- SmartCarbs (number varies by meal plan)
- PowerFuels (number varies by meal plan)
- Extras (Limit 3 per day)
- Free Foods (Unlimited!)
- At least 4 servings of Non-Starchy Vegetables (Unlimited!)
- At least 64 oz. of Water (8 cups)
Some Nutrisystem programs also include Flex meals—meals and snacks that you create using the easy guidelines we provide. In addition to your daily allotment of SmartCarbs and PowerFuels, you’ll be using the SmartCarbs and PowerFuels to create your Flex meals. You’ll eat Flex meals and snacks in place of Nutrisystem food. The type and number of add-ins suggested for your Flex meals will vary based on your specific meal plan and daily calorie goals. Learn more about Flex meals here!
If you opted for a Nutrisystem program that includes 7 days of food each week, you don’t have to worry about Flexing. Just stick to your Nutrisystem foods for each meal occasion! If you do decide to eat out or cook a meal at home, be sure to follow the Flex meal guidelines to stay on program.
Check out the Nutrisystem Program Guide and download the Nutrisystem app for more information on your specific meal plan.
More than 100 pounds to lose? Add 1 PowerFuel and 1 SmartCarb to your meal plan each day. If you are using the Nutrisystem app to track your meal plan, it will automatically include these add-ins for you.
For help getting started, check out the Nutrisystem Guides and Resources page!
Nutrisystem Meal Plan Tips for Success:
- Don’t deprive yourself! Daily grocery add-ins are a delicious part of your meal plan and they’re essential to your success.
- We recommend exercising for 30 minutes each day. Activity can be broken up into three 10-minute sessions to fit your schedule.
- If you need some Flex meal inspiration, check out The Leaf for thousands of tasty recipes!
- Running short on time? You can add additional Nutrisystem meals and snacks to your monthly order and skip Flex meals.
- Stock up on Nutrisystem Protein Shakes for easy PowerFuels: 1 Shake = 1 PowerFuel!
- Hearty Inspirations premium meals cut down on grocery add-ins: They count as 1 Nutrisystem Dinner + 1 PowerFuel + 1 Vegetable serving on the program.
If you have additional questions regarding what to eat after reviewing the contents of your first Nutrisystem order, please connect with one of our Weight Loss Coaches who will be happy to help.
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.
