Your Top Personalized Grocery PicksArticle posted in:
You took the first step towards your new healthy lifestyle and have received your first personalized Nutrisystem order. Throughout your journey, you won’t just lose weight. You will learn about healthy choices, portion control and preparing nutritious meals that works best for YOU. When you reach your weight loss goals, you will feel confident in your ability to maintain your success and continue healthy living.
Along the way, you will add in grocery additions to your day and prepare your own Flex Meals and Snacks throughout the week. You will be shopping for PowerFuels, SmartCarbs, Vegetables, Extras and Free Foods for a balanced diet.
To go along with your personalized Nutrisystem program, you need personalized grocery picks that fit your needs. We know there are a lot of options, so we put together a list of YOUR top 10 picks from each category to compliment your plan. Make sure to also print out your FULL personalized Grocery Guide for even more ideas by clicking here. This will provide more details on each category, proper portion sizes and more examples that will work for you.
Your Top 10 PowerFuels
With your personalized plan, PowerFuels should be at the top of your shopping list. PowerFuels are high-quality lean proteins that keep you fueled throughout your day. One PowerFuel is between 80 to 120 calories with at least five grams of protein.
If you’re a cheese lover, stick to low fat and part-skim options to keep saturated fat to a minimum. Cheese can also be higher in salt, so consider choosing lower sodium varieties when they are available. Swiss tends to be lower in sodium than other cheeses. Enjoy shredded cheddar in salads, a slice of Swiss in a low carb wrap or a piece of string cheese as a snack.
Eggs are another great PowerFuel option for you. One large egg or about three to four egg whites is considered one PowerFuel serving. You could enjoy an egg white and veggie omelet for breakfast or a hard-boiled egg at snack time. Check out these egg-cellent recipes >
Fish & Shellfish
Seafood such as fish and shellfish are delicious, lean choices. When measuring your seafood, keep in mind that a serving of white fish or shellfish is three ounces, while a serving of fatty fish is only two ounces. Avoid fish and seafood that is covered in breading and consider buying frozen for a cheaper alternative. Make some tuna salad or enjoy tilapia over roasted veggies for a filling Flex Dinner.
Lean Meat & Poultry
Lean meat and poultry are some of the higher protein foods on this list. Try to choose lean cuts of meat and poultry to reduce your saturated fat intake. If you enjoy the deli counter, ask for low sodium options if they are available and avoid more processed meats like bologna and salami. The serving size for lean meat is generally two ounces, while the portion for chicken or turkey is three ounces.
Nuts & Nut Butters
Nuts and nut butters are super versatile and full of healthy fats to keep you full all day long. Enjoy some peanut butter on celery or sprinkle cashews on your salad. There are plenty of ways to enjoy this nutty ingredient. The serving size of nuts is two tablespoons for whole nuts and one tablespoon for nut butters. Choose your nut butter here >
Protein shakes are a quick and easy way to fit PowerFuels into your day. You can use any protein powder that you enjoy, however, you should check the calories and adjust the serving size as needed. Whey protein shakes like Nutrisystem Protein and Probiotic Shakes are packed with protein and keep you full all day. If you are unable to tolerate dairy, soy or pea protein shakes would also be acceptable. One serving is generally two tablespoons of protein powder but check the label to ensure it fits into the PowerFuel guidelines. Find a tasty recipe here >
Low fat yogurt is delicious as part of a breakfast or a snack. Greek yogurt tends to be higher in protein than regular yogurt. Choose yogurt that is free of added sugars and add your own sweetness using stevia or monk fruit.
If you’re unable to enjoy dairy, soy products make a tasty and high protein alternative. Soy cheese, milk and yogurt can replace dairy versions and would be a great option for you. If you want to enjoy a meatless Monday meal, use tofu or tempeh as your PowerFuel. Edamame and soy nuts are also perfect protein snacks to take with you on the go.
Your Top 10 SmartCarbs
Carbohydrates are kept to a minimum with your personalized plan. However, you can still enjoy healthy SmartCarbs in moderation. SmartCarbs are nutrient-rich carbohydrates that are lower on the Glycemic Index and packed with fiber to keep you full. Your golden rule is to avoid refined carbohydrates and to select whole foods that are high in dietary fiber. Your SmartCarbs should be between 80 to 120 calories with at least three grams of fiber.
Beans, Legumes & Quinoa
SmartCarbs that pack a protein punch like beans, legumes and quinoa are your best bet. Canned beans are convenient and easy to prepare. However, they can be high in sodium. Luckily, low sodium canned goods are becoming more popular and readily available in the grocery store. Add beans or lentils to chili and salad as a high fiber addition. Hummus made from chickpeas is delicious with fresh chopped veggies. Quinoa is a delicious swap for rice in any recipe. Check out your frozen aisle to see if they carry frozen bags of plain quinoa. It will save you a lot of time when you’re meal prepping! The serving size for beans, lentils and quinoa is a half cup. Learn how to eat more beans >
Brown & Wild Rice
Certain rice varieties are also acceptable SmartCarbs. Select wild or brown rice as these contain more fiber than regular white rice. Make your own healthy sushi using brown rice, veggies, salmon and low sodium soy sauce. A half cup of rice is one SmartCarb serving.
We recommend skipping the pasta on your personalized plan. However, you can still enjoy a noodle dish made from veggies! Butternut squash makes an awesome low carb noodle when used with a spiralizer. It has a similar taste and texture to sweet potatoes but with less calories and carbohydrates.
Berries & Citrus
When it comes to fruit, we suggest selecting lower sugar options such as berries or citrus. These will give you the fresh fruit taste you’re missing, while filling you up with fiber and nutrients. Enjoy some grapefruit as a snack or add berries to Greek yogurt. If you find your berries going bad before you can enjoy them, consider buying frozen berries. They are very convenient and typically cheaper than fresh berries.
Sourdough Bread & Whole Wheat Tortillas
You may think that bread is completely off limits with your carb conscious plan. However, you can enjoy higher fiber options like sourdough bread and whole wheat tortillas in moderation. Low carb wraps are also on the market and would be perfect for your program. Try making a healthy grilled cheese or chicken Caesar wrap as a diet-friendly Flex Lunch.
Your Top 10 Extras
Extras! Extras! Read all about them! Add a little more flavor to your day with Extras. You are allotted three Extras per day. One Extra contains 10 to 35 calories per serving. In total, you have an extra 105 calories to play around with during the day for things like condiments, beverages and more. Your top picks are lower in carbohydrates so that you can get the best results.
Almond milk is gaining popularity and many love to use it as a low calorie alternative to milk. We recommend choosing an unsweetened almond milk because it doesn’t contain added sugars. Use it to make smoothies, soups and more. About one cup is considered one Extra.
Avocado is a delicious fruit filled with healthy fats. However, they are quite high in calories and should be kept in moderation. About one tablespoon or an eighth of an avocado is considered one Extra.
If you enjoy waking up to a cup of joe, you can add one tablespoon of a low fat coffee creamer to your cup. Pick an option that doesn’t have added sugar to keep your carbohydrates on the low side, like the rest of your personalized plan.
Cream Cheese & Condiments
Condiments and spreads, such as cream cheese, ketchup, mayonnaise and relish can be enjoyed with care. However, stay conscious of your calories and carbohydrate intake by choosing reduced sugar and fat options.
Pickles & Olives
If you’re looking for a low calorie side or snack that is packed with flavor, feel free to add on some pickles or olives. Pickled veggies are very low in calories. However, they are high in sodium, so we recommend limiting them. About one pickled spear or six to seven small olives is considered one Extra. Slice up some pickles for your burger or throw some olives on your salad.
Whoever said good things come in small packages was probably talking about seeds. Seeds are nutritional powerhouses and a must-have for your personalized plan. Make a chia seed pudding with unsweetened almond milk and cinnamon or top your salads with roasted pumpkin seeds. One serving of seeds is about one teaspoon.
Healthy oils, such as avocado oil, olive oil and flaxseed oil are essential for your healthy weight loss program. There are many different options, each with their own cooking uses, nutrient profile and health benefits. Have fun and try a variety of oils in order to find your favorites. Use them for cooking or making your own salad dressings!
Speaking of salad dressings, you may want to drizzle some on your favorite bowl of non-starchy vegetables. Most flavors and varieties are acceptable. However, the serving size will vary based on the type you choose. For regular full fat dressings, about one teaspoon is one serving. If you’re going for a light or reduced fat dressing, you can have about one tablespoon since they are lower in calories. Make sure to check the label to ensure it is low in added sugars. Making your own salad dressing is also super simple and you can control the ingredients and flavors you add. Check out our salad dressing guide here >
If you’re a chocolate lover, get excited that your personalized picks include dark chocolate! We recommend selecting varieties that contain 45 to 90% cacao. Try to find chocolate that is low in added sugar. Some brands are now making stevia-sweetened chocolate bars and chips that are perfect for your plan. When you’re wanting something sweet, enjoy a square of dark chocolate to beat the cravings.
Your Top 10 Free Foods
Free Foods will be your best friend while on the Nutrisystem plan. These are condiments and other ingredients that are so low in calories, you can enjoy as much as you want. Free foods are anything less than 10 calories per serving. They are unlimited on the plan and can be a great addition to meals, snacks and veggies to add some flavor.
Cook your vegetables in a low calorie butter spray to add a buttery tasty with almost no calories.
Citrus juice such as lemon and lime juice can add some zest to seafood, vegetables and even your water!
Salsa & Capers
Fresh salsa or capers are perfect toppers for a healthy salad. Both can add flavor and fiber to any dish, with very little calories.
Low Sodium Soy Sauce & Hot Sauce
When you’ve run out of your limited Extras, low sodium soy sauce and hot sauce are low calorie flavor in a bottle! Keep them handy throughout your journey when you’re needing something spicy or savory.
Fresh Herbs, Spices & Seasoning Blends
With your personalized plan, there should be no shortage on flavor. Spice up your life and feel free to use your favorite fresh herbs, spices and seasoning blends. Spices and herbs don’t only bring flavor; many also come with amazing health benefits. We recommend selecting spices and seasoning blends that are low in sodium. Spice up your veggies, Flex Meals and Nutrisystem entrees to your liking!
Even if you’re trying to lose weight, you can still enjoy some sweetness. Our favorite zero-calorie sweeteners include stevia, monk fruit and sugar alcohols like erythritol. Add a little to your tea, coffee or plain low fat yogurt.
Vinegar packs a punch of flavor with very little calories. Make a salad dressing with apple cider vinegar, flaxseed oil, garlic powder and Italian seasoning. You can even infuse your own vinegar with fresh herbs easily to add even more flavor.