Your First Week on Nutrisystem: 7 in 7 Explained

Article posted in: Nutrisystem

Have you ever wondered, “How much weight can I lose in a week?” Reaching your weight loss goal isn’t a sprint—it’s a steady jog, that brings you across the finish line at your own pace.

But, when you start the journey, you want to know right away that you’re making progress with your smart choices. Waiting weeks or even months to see a difference can be very discouraging. But with 7 in 7, included with the Nutrisystem Complete plan, you move right into the fast lane and can begin passing milestones immediately.

According to Courtney McCormick, MPH, RDN, LDN, Nutrisystem Corporate Dietitian, “studies have shown that early weight loss is a predictor of long-term success.”

7 in 7 is a specially selected first week created by dietitians to help you lose up to 7 pounds in your first 7 days* – because when you get off to a fast start, you’re more likely to reach your goal!

This lower calorie first week is entirely unique from the rest of the Nutrisystem plan. These 7 days are a kick-start, in which you are set up with just about everything you need to make your weight loss plan take off.

Here is everything you need to know about 7 in 7 on Nutrisystem.

Your 7 in 7 Meal Plan

Designed to prime your body for steady weight loss, 7 in 7 is lower in calories than the rest of your Nutrisystem plan. It provides around 1,000 calories per day.

Each day during this first week, you’ll enjoy a Hunger Control Shake and a Fat Burning Bar, plus crave-worthy Nutrisystem meals hand picked by nutritionists.

For a week one sample menu and grocery guide, check out the 7 in 7 Guide!

Nutrisystem 7-in-7 recipe book
Check out the 7 in 7 Recipe Book! It’s packed with healthy recipes and fresh ideas designed to support your first week of weight loss.

Your Hunger Control Shakes and Fat Burning Bars are designed to help you feel fuller. You can also eat as many non-starchy veggies as you’d like to fill up! Don’t forget to add in 4 servings of non-starchy Vegetables and drink at least 64 ounces of water throughout the day.

Keep in mind that non-starchy Vegetables are unlimited, so you can always add more if you’re feeling hungry! 1 serving of Vegetables is either a 1/2 cup of cooked vegetables or 1 cup of raw vegetables. View the Nutrisystem Grocery Guide for a list of non-starchy vegetables!

We encourage you to download our free NuMi app to log your food and track your weight loss journey:

Please Note: If you have 100 pounds or more to lose, you will need to add 2 additional PowerFuels daily. If you are using the NuMi app to track, your meal plan will automatically be adjusted to your goal.

7 Tips for a Successful First Week

Get pumped! Your weight loss journey on Nutrisystem is about to begin. With the Nutrisystem program, it starts like a rocket—going from zero to results in no time. Follow these tips for a successful first week on Nutrisystem:

1. Eat Your Veggies

non-starchy veggies

In addition to your Nutrisystem foods, you’ll eat at least 4 servings of non-starchy vegetables every day on 7 in 7 (and beyond!). They make a great snack if you’re hungry and can bulk up any meal.

What’s a non-starchy vegetable? Unlike starchy vegetables (potatoes, peas, corn, etc.), non-starchy vegetables are lower in carbohydrates and can help fill you up with fiber while providing your body with vitamins and minerals it needs.

These non-starchy veggies are also high in water content, which can help keep you full: In a study published in ScienceDaily, scientists found that when people ate water-rich foods, they ate fewer calories without reducing the overall size of their meals.

Because they’re so low in calories, non-starchy vegetables like spinach, broccoli, cauliflower, tomatoes, onions and kale are unlimited on Nutrisystem. This means that you can eat as many as you’d like.

Use this time to find non-starchy veggie options that you enjoy and make it easy on yourself. If you’re not big on prep in the kitchen, look for pre-cut and other options that will make your vegetable consumption as easy as the rest of your Nutrisystem meal plan.

Learn everything you need to know about non-starchy veggies, then check out the 7 in 7 Recipe Book for unlimited vegetable recipes!

2. Stay Hydrated

drink a lot of water during your first week on Nutrisystem

Besides eating your Nutrisystem foods and non-starchy veggies, you’ll also be drinking water: Aim for at least 64 ounces (8 cups) of fluids daily. This will keep you hydrated and may help keep you full between meals.

Bring a water bottle with you and sip it steadily throughout the day. If you need a change from plain water, you can also enjoy zero-calorie seltzer and sparkling water, black coffee, unsweetened tea and lemon water to help you reach that daily goal. Avoid alcohol until you get into your second week.

You can drink those 64 ounces however you want—all at once, throughout the day, or in “water meals” that you schedule just like food meals. Just do what works with your schedule and your lifestyle.

If you’re looking for inspiration, check out these 10 simple hacks to help you drink more water.

3. Use Free Foods

bowls of different unlimited herbs and spices

Free Foods are allowed on 7 in 7. Free Foods are low-calorie ingredients (less than 10 calories per serving) that can add major flavor to your food. They include tasty options like spices, herbs, lemon juice, hot sauce, vinegar and more.

Check out the Nutrisystem Grocery Guide for more examples of Free Foods! Have fun and get creative with your favorite veggies and Free Foods to make unlimited sides that you can enjoy throughout your weight loss journey.

4. Take it Easy

Man sitting and relaxing

You might feel the urge to start an exercise program with your new weight loss plan. In the coming weeks, being more active will be a big boost toward reaching your goal. You’ll soon discover that you have more energy for all kinds of activities.

During 7 in 7, however, you will be following a lower calorie meal plan that is not enough to fuel a workout. Try to limit your physical activity during this first week. This gives your body time to adjust. Stick to only normal daily activities and start planning what you’ll do once you’re ready for more action.

If you have been exercising prior to starting Nutrisystem and would like to continue during the first week of the program, we encourage you to connect with a Nutrisystem Weight Loss Coach to discuss your exercise in more detail.

5. Lean on Your Support

person on smart phone

Nutrisystem plans are straightforward and easy to follow, and that starts with your very first week. However, it’s nice to know that if you have a question or problem, you’re not alone. Nutrisystem provides many different support tools to help you:

  1. Download the NuMi app – It’s your accountability coach, meal-planning mentor and cheerleader all wrapped up in one! Download the NuMi app FREE on your smartphone’s app store. You can also access it on desktop at
  2. The Official Nutrisystem® Support Community on Facebook – Peer support and education help make achieving weight loss goals possible. Join our Facebook support group to make meaningful connections, share ideas and experiences, learn, connect with Nutrisystem experts, and grow with others who are working towards a common goal.
  3. Weight Loss Coaching – If you have questions or concerns about any aspect of your program, or if you’re just needing a little support, you can connect with a Nutrisystem Weight Loss Coach. They are here to help with any question, no matter how big or small!
  4. FAQs – Find a complete list of answers about the program, food-related questions, ordering info, getting started and more in our FAQs.
  5. The Leaf – The Leaf is the official Nutrisystem weight loss blog filled with articles, recipes and guides to help you succeed. Check out the For Customer section for tons of tips, tricks and ideas for your Nutrisystem plan.

Many people join Nutrisystem with a friend or family member. But even if you’re doing it by yourself, tell someone that you trust that you’ve started. According to research conducted by the American Psychological Association, people on weight loss programs with support systems do better than those who go without. Find a friend or loved one who will encourage you and cheer you on as you go through your first week on Nutrisystem and entire weight loss journey.

6. Set Goals

Writing down goals for the first week on Nutrisystem

Even on a weight loss program that’s as easy to follow as Nutrisystem, there might be days or moments where you feel doubt or just want to quit. You can give yourself tools to cope with those ruts and get over those plateaus right now—and all it takes is a pen and paper.

Write down two things: First, your goals. Not just the weight you’d like to be at the end of your Nutrisystem journey, but what you’ll do, how you’ll feel, what you’ll wear … anything that motivated you to get started. Want to run a marathon? Write down that you’ll be able to. Want to look great for an event? Create a reminder here that you can return to in order to stay motivated. Learn how to set effective goals!

Second thing: Write down how you feel now. What made you want to start chasing those goals? Were you feeling low on energy? Down on yourself? Don’t dwell on those feelings, but jot them down.

When you’re part of the way through your program, you can review your goals and how you were feeling when you started to see how far you’ve come and how much better you’re feeling. Reflecting on this could spur you to keep going when times get tough.

7. Measure Up

taking measurements during the first week on Nutrisystem

You’re likely to see incredible results after your first week on Nutrisystem and during your first month on the program. However, once you’ve gotten started on your weight loss journey, the results may not always show up on the scale. Even when you’ve had a great week of staving off cravings and tracking your food, the scale might not budge after a great week of healthy eating. This is normal but can be discouraging.

But you still will be making progress—so give yourself other ways to measure it. Grab a flexible measuring tape and use it to measure your waist, chest, thighs, calves and arms. Write down those measurements. When you check in with the scale each week, measure these again—even if a stat didn’t budge, you’ll notice other spots where you’ve made progress worth celebrating.

And while you’re at it: Take a before picture! Just like you can’t always tell that a child is growing if you see them every day, you may not notice that you’re shrinking when you see yourself in the mirror. Having a picture of your starting point will help you put into context just how far you’ve come.

What’s Next?

After completing your first week, you’ll move on to your regular Nutrisystem weight loss meal plan. You’ll enjoy a Nutrisystem breakfast, lunch, dinner and snack, plus grocery items like PowerFuels, SmartCarbs and veggies. You’ll also incorporate Flex meals and snacks, unless you are on a plan with 7 days of Nutrisystem food each week.

Click here for everything you need to know about what comes next! >

Important Note:

  • Repeating week 1 in any consecutive four-week period may lead to health complications and is not recommended.
  • Please consult with your physician before starting your first week. Not all plans include 7 in 7. Those on a Diabetes plan should not participate in 7 in 7.

*In a study, average weight loss was 5.1 pounds in the first 7 days.

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.