Your First Week on Your Personalized Plan

Article posted in: For Customers
your first week

Congratulations! You’ve already taken the first step on your journey to a healthier, happier you. By signing up for a personalized program from Nutrisystem, you have set yourself up for success because your weight loss plan will be tailored to YOU.

Now what? Your first week on Nutrisystem is a critical time on your way to your goal. To help you make the most of it, we want to share a few tips and reminders to help you get started.

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Check out an overview of your first week on the program:

Nutrisystem Week 1

And now, start your personalized plan on the right track with these simple steps:

Organize your food.

Your First Week

When the package arrives with your first month of meals and snacks, take the time to put away and organize your items. The meals and snacks are color-coded for your convenience: Breakfasts have yellow labels, lunches have blue labels, dinners have red labels and snacks have purple labels. All these items can safely be stored in your cabinets. If you ordered any frozen entrees, you will receive these items in a separate shipment and they will be marked “Frozen.” They have the same color coding and will need to be stored in your freezer.

During your first seven days, you will follow the week one meal plan. Each day, you will select a Nutrisystem breakfast, lunch, dinner and snack from your order to enjoy. Check out the NuMi app for your recommended week one menu. You will also receive seven shakes that are to be used as your morning snack during this first week.

Eat it all.

Your First Week

You might be surprised that you get to eat five times a day while trying to lose weight. However, three meals and two snacks are exactly what your body needs to start shedding excess pounds. The frequent meals and snacks keep your metabolism burning calories while preventing hunger. You won’t feel ravenously hungry or deprived of food. Skipping any of the meals or snacks can undermine your efforts to lose weight, so it’s important to eat everything on the menu for the best results.

Go for vegetables.


Carrots, cucumbers, green beans and other non-starchy vegetables are essential to your healthy eating plan. They are especially important to keep you well-nourished during the lower calorie first week. There is good news: You can eat as many non-starchy veggies as you’d like. They are completely unlimited! Just make sure to get in at least four servings each day. One serving is either a half-cup of cooked vegetables or one cup of raw vegetables.

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Flavor with Free Foods.


Because this first week is lower in calories to jumpstart your weight loss,* we recommend using Free Foods to add flavor to your veggies. Free Foods are anything less than 10 calories per serving and include things like low calorie butter spray, vinegar, hot sauce, low sodium soy sauce, salsa, low sodium broth and any herbs or spices that you enjoy. 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.

Stay well-hydrated.

Your First Week

Drinking water helps your metabolism stay active and prevents hunger. We recommend drinking at least 64 ounces of water each day on our program. 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. Avoid alcohol until you get into your second week. Click here for 10 simple hacks for drinking more water >

Limit activity.


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. In the first seven days, however, you will be following a lower calorie meal plan that is not enough to fuel a workout. Stick to only normal daily activities and start planning what you’ll do once you’re ready for more action.

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Sign on.

your first week

With Nutrisystem’s NuMi app, your smartphone becomes a valuable tool to help you stay on track. The free app lets you record what you eat, drink and do each day with just a tap of your finger.

Your personalized meal plan will be powered by NuMi SmartAdapt. As you lose weight and record your progress, our app intelligently optimizes your plan based on our proprietary nutritional science.

Get your guide to NuMi SmartAdapt here! >

NuMi will also provide you with personalized guidance and you can find easy recipes, enter contests, order your favorite foods, pick up rewards and more. Sign on the first week and build the healthy habit of tracking your progress. The app is available in the Apple store and Google Play.

Reward yourself.

Your first week

You deserve a treat for taking big steps toward the new you. How about a massage or manicure-pedicure? Maybe you’d like to read a new book or enjoy binge-watching a new show. Set aside a little time for whatever puts a smile on your face. You’ve earned it!

Ready for week two?

Now that you’ve completed your first week, it will be very helpful to review your guide for the rest of the program. The guide in your order will outline the basics of the Nutrisystem plan and highlight the differences from your first week. Be sure to also check out this overview of the first month on your personalized weight loss plan. >

*Results vary based on starting weight and program adherence.

*IMPORTANT INFORMATION: Continuing this meal plan for more than one week in any consecutive four-week period may lead to health complications and is not recommended. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or are following a specialized diet for health issues, you may not use this meal plan. Please consult with your physician before beginning Your First Week on Nutrisystem or any other weight loss program. Please be sure to eat all of the food that’s recommended for this program. Failure to follow the program protocol and eat all recommended food may result in developing health complications.

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