Flex Meals & The Nutrisystem Meal Plan Explained

Article posted in: Nutrisystem
flex meals

Here at Nutrisystem, we don’t just want to help you lose weight and live healthier right now, we want to teach you healthy habits so you can maintain your weight loss success for the rest of your life. That’s why the diet plan includes Flex Meals—meals you create using guidelines we provide. Once you wrap up your first week, you’ll get to create two healthy Flex breakfasts, lunches, dinners and snacks each week so you can practice healthy cooking and get prepared for life after Nutrisystem. (Check out the Flex Meals section of our Recipe Center for some delicious and simple Flex Meal ideas!).

So how do you know what to include in your Flex Meals on the Nutrisystem meal plan?
What you make for your Flex Meal depends upon the meal occasion. Breakfasts, lunches dinners and snacks all have different guidelines. Check out the graph below for a quick overview of what your Flex meals should contain. Please note that if you are on a personalized program or use NuMi SmartAdapt™, these numbers will not apply to you. Find your specific Powerfuel and SmartCarb goals in the NuMi app.

flex meals

On a personalized meal plan? Click here >

If you’re still a bit fuzzy on what SmartCarbs and PowerFuels are, check out this article, which explains these categories in detail.

What the Heck Are SmartCarbs and PowerFuels, Anyway?

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Regardless of your gender, you should always strive to include one to two servings of non-starchy vegetables at every Flex Meal occasion. This will help you feel fuller, and will get you closer to your weight loss goal of eating at least four servings of veggies a day. And don’t forget, you can add in as many Free Foods as you’d like, along with some Extras (just don’t exceed three Extras a day). Need help understanding the difference between Free Foods and Extras? We’ve got you covered here.

If you’re on Uniquely Yours Ultimate, you don’t have to worry abut Flexing. Just stick to your Nutrisystem foods for your meal occasions!

The Great Debate: Is It an Extra or a Free Food?

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So what should you make?
To build your Flex Meals, you’ll want to consult with your Nutrisystem Grocery Guide to determine which SmartCarbs and which PowerFuels you’d like to include. Click on the images below for some examples of meals you could make using the specified guidelines. Or, if you’d rather not fuss, just visit our Flex Meals section in the Recipe Center for some delicious and easy recipes that fit perfectly with your diet plan!


Women and men follow the same guidelines for Flex snacks, so these are some options for both:

flex meals


If you are a man or woman making a Flex breakfast, you might make:

flex meals

If you are a woman making a Flex lunch, you might make:

flex meals

If you are a man making a Flex lunch, you might make:

healthy lunches

If you’re a man or woman making Flex dinners, you might make:

healthy dinners

Ready to fix your first Flex meal? You’ll want to visit the Flex Meal section of our Recipe Center for some great ideas!