Flex™ Meals Explained

Article posted in: FreshStart

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™ Meal?
What you make for your Flex™ Meal depends upon the meal occasion. Breakfasts, lunches dinners and snacks all have different guidelines. We’ve laid those guidelines out for you 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.

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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:


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


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

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

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

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