Give Yourself the Advantage: Your Meal Plan Essentials

Article posted in: Nutrisystem
Woman on her tablet in the kitchen looking at Nutrisystem meal plan essentials

Congratulations on giving yourself the advantage!

hydrating fat burnerWith your Advantage subscription, you will receive the Hydrating Fat Burner and gain access to an easy-to-use meal planner, app and 1-on-1 coaching to boost your results. The Hydrating Fat Burner will help you:

  • Stay hydrated with electrolytes
  • Good source of B vitamins
  • Reduce body fat with CHROMAX*
  • Support weight loss with CQR300*

Combined with the other perks included in your subscription, you’ll give yourself the weight loss advantage and be well on your way to a happier, healthier you.

Have some questions about your meal plan? We’ve compiled the essentials into one convenient article that you can bookmark for easy access! From PowerFuels to Flex Meals, brush up on the basics below:

Grocery Additions

Each day, you will add in healthy grocery additions to your meal plan. We break up these add-ins into several different categories to keep things simple. Below is a definition of each category and where you can find more information. You can also learn more about each category in our Grocery Guide here! >

1. PowerFuels

assorted healthy protein sources on a table

Power up with PowerFuels! PowerFuels are lean proteins and healthy fats that you will add in each day. These high-quality proteins keep you satisfied and prevent hunger as you lose weight. Lean meats, low-fat dairy products, fish, eggs and nuts are all approved PowerFuel options.

Click here to learn more about PowerFuels! >

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2. SmartCarbs

Selection of carbohydrate sources on white background

Fill up on fiber! SmartCarbs are nutrient-rich carbohydrates that are high in fiber and low on the glycemic index. They include delicious options, such as fruits, whole grains, legumes and starchy vegetables. One SmartCarb is between 80 to 120 calories and contains at least one gram of fiber. The more fiber, the better! Pro Tip: Want to save some cash? Stock up on these six budget-friendly SmartCarbs. >

You can learn more about SmartCarbs here! >

3. Vegetables

woman washing peppers and tomatoes

You’ll add in at least four servings of non-starchy vegetables each day. Non-starchy vegetables are different than starchy vegetables, as they contain less calories and carbohydrates. Think tomatoes, cucumbers, onions and peppers! They are rich in nutrients like fiber and keep you feeling full as you lose weight. Starchy vegetables like potatoes, peas and corn are considered SmartCarbs. Feeling hungry? Add in more non-starchy veggies! They are unlimited, so you can add in as many as you’d like.

Read more about non-starchy vegetables here! > 

4. Extras & Free Foods

bowls of condiments

Spice up your weight loss menu! Extras and Free Foods are perfect for adding more flavor to your meals and snacks. Free Foods are anything less than 10 calories per serving. Just like non-starchy veggies, Free Foods are unlimited. They include low-calorie options like spices, herbs, mustard, salsa and more. Extras contain more calories, clocking in at 10 to 35 calories per serving. Salad dressing, mayonnaise, fat-free coffee creamer and ketchup are all tasty Extras that you can enjoy in moderation. You are allotted three Extras per day.

Pro Tip: All three Extras combined add up to 105 calories.

Learn more about the difference between Extras and Free Foods here! >

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5. Water

person filling up glass of water

Staying hydrated is an essential piece to your weight loss success. The Hydrating Fat Burner can give you an advantage here! We also recommend drinking at least 64 ounces of water each day for the best results. Try to spread your water consumption throughout the day. If you’re having trouble drinking enough, try setting a reminder in the NuMi app so you know when it’s time to drink up. You can also try these 10 simple hacks to help you get in more H2O! >

Flex Meals

woman cooking meal looking at recipe book

Throughout your weight loss journey, we want to provide you with the skills and knowledge you need to eat healthy on your own. This way, you can lose weight but also learn how to keep it off! Flex Meals are healthy meals and snacks that you prepare at home or order out at a restaurant. They consist of a combination of PowerFuels, SmartCarbs, Vegetables and, if you want to add some flavor, Extras and Free Foods. We provide you with simple guidelines for your Flex breakfasts, lunches, dinners and snacks, then you combine your favorite grocery add-ins to craft your own delicious meal.

You can find Flex Meal guidelines in the NuMi app and in this helpful Flex meal guide! >

Dining out at your favorite restaurant? Be sure to bookmark our Dining Out Guide for tips and tricks for placing a healthy order. We also provide some meal suggestions at popular restaurants.

Ready to get cooking? Get some “flex-spiration” from the delicious recipes below:

No time for cooking? No worries! You can stock up fully-prepared meals and snacks for added convenience and structure. They’re perfectly portioned for weight loss and fit right into your Advantage meal plan. We even deliver directly to your door! Click here to explore our delicious menu >

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This product has not been shown to increase the efficacy of the Nutrisystem program. Contains CQR-300® to support weight loss and CHROMAX® chromium picolinate to help reduce body fat, as part of a healthy diet and exercise program.


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