What Is Nutrisystem?
Nutrisystem is a trusted weight loss solution designed by dietitians that delivers convenient, perfectly portioned and balanced meals straight to your door. The meals are focused on higher protein and lower-glycemic carbohydrates.
What Experts Say
“Nutrisystem is a meal delivery program that focuses on eating real food (versus bars or shakes), but it’s expensive and the portions are small. Relying on a meal delivery service isn’t sustainable for most people, so healthy, long-term habits are not learned.”
Kelly Plowe, MS, RD
How Nutrisystem Works
Healthy eating is easy with Nutrisystem’s High Protein or Low Carb Meal Plans. You’ll enjoy 2 daily protein-powered or carb-conscious meals of your choice. Pick from breakfasts, lunches, dinners or snacks.
Looking to build your own plan? Try Club Advantage. Order any number of meals you want at any time and have them delivered on your schedule.
If you’d like more structure and guidance, there’s the Nutrisystem program. Get daily breakfasts, lunches, dinners and snacks delivered every 4 weeks. The program can be customized to your exact needs.
Nutrisystem also offer a plan for women age 50 and over experiencing the symptoms of menopause—burn stubborn belly fat, boost metabolism, reduce hot flashes and more.
You can also lose weight with a partner. Most of Nutrisystem’s weight loss solutions include a Partner option that allows you to lose weight with another person in the same household.
What You Can Eat on Nutrisystem
Other than the Nutrisystem meals and snacks you will also be eating lean proteins, healthy fats, carbohydrates and vegetables. You’ll also be able to dine out or create your own healthy meals using Nutrisystem’s guidelines.
Lean Proteins and Healthy Fats
Nutrisystem-approved proteins and healthy fats are called Power Fuels that are around 80-120 calories a serving. The list includes:
- Meat
- Seafood
- Poultry
- Plant-based protein
- Low-fat dairy
- Nuts
- Avocado
Carbohydrates
Nutrisystem-approved low glycemic carbs that provide fiber are called SmartCarbs. Each serving should provide at least 3 grams of fiber and 80 to 120 calories. The list includes:
- Whole grains (oatmeal, whole wheat bread, whole-grain pasta)
- Beans and legumes (chickpeas, black beans, kidney beans)
- Fruit (banana, apple, orange)
- Starchy vegetables (potatoes, corn, squash, carrots)
Vegetables
Nutrisystem customers are strongly encouraged to consume at least four servings of non-starchy vegetables daily. You can also drink low-sodium vegetable juice as an alternative. Each serving is equivalent to 1/2 cup cooked or 1 cup raw of approved veggies, which include:
- Bell peppers
- Broccoli
- Lettuce
- Green beans
- Cucumbers
- Asparagus
- Tomatoes
Condiments, Seasonings
Foods defined Free Foods allow you to prepare, season, and flavor your food. These should provide no more than 10 calories per serving but are unlimited on the plan. These include:
- Mustard
- Garlic
- Ginger
- Salsa
Extras
Extras are condiments, cooking oils, and other foods that provide 10 to 35 calories per serving. A maximum of three Extras per day are allowed and include:
- Ketchup
- Honey
- Mayonnaise
- Avocado
- Sunflower oil
Beverages
The Nutrisystem diet emphasizes drinking plenty of water. There are a couple of other accepted drinks, including:
- Black coffee
- Unsweetened tea
- Herbal tea
- Seltzer
Alcohol
Alcohol is also allowed on Nutrisystem but in limited quantities. You can have two servings of alcohol per week. A serving is considered:
- 4 ounces of dry wine
- 12 ounces of light beer
- 5 ounces of liquor (80–90 proof)
What You Can’t Eat on Nutrisystem
Most foods are allowed as long as they are within compliant measurements for your grocery food additions. They would recommend staying away from sweets and desserts such as:
- Candy
- Cookies
- Cake
- Chocolate
However, moderation is key so if there is a birthday or special occasion just be mindful of your portion.
Pros of the Nutrisystem Diet
- Convenience: Proponents of the Nutrisystem plan find it easy to follow because foods are pre-portioned to keep calories low, promoting weight loss. Having meals delivered to your door is a convenience factor that some people find appealing.
- Variety: Flex Meals, snacks, and supplementary foods can help add some variety to your diet. Easy-to-follow grocery lists help simplify shopping for these extras.
- Balance: The plan provides the right amount of nutrition per day based on your unique needs. Many foods contain protein, carbohydrates, fat, and nutrients such as fiber. Customers are encouraged to consume at least four servings of veggies per day and support is available for those who may find this challenging.
- Effective: Millions of people have had weight loss success with Nutrisystem because of its science-backed approach. The entrées and snacks may also help those who follow the program learn portion control.In a clinical study, Nutrisystem showed promising weight loss results, with participants losing 50% more weight in their first month than a group who dieted on their own.
Disclaimer: Studies show avg weight loss on Nutrisystem was 9.2lbs vs (only) 5.9lbs dieting on their own. - Sustainable:Nutrisystem offers various plans, membership options and programs to fit your lifestyle, goals, and budget, making it easy to incorporate into your life anyway you’d like. You can also switch between options depending on your current weight loss needs.
Cons of Nutrisystem
- Cost: While some feel like Nutrisystem doesn’t fit into their budget, there are now new options that make it more affordable. Pricing varies depending on the solution you choose. There is also the additional cost of foods from the grocery store, such as vegetables, fruit, and dairy products.
- The food isn’t for everyone. Nutrisystem’s meals are created for weight loss. They are smaller portions of the meals you know and love. While it may be a short adjustment, you’ll quickly get used to what your body needs to lose weight and live healthy.
- Weight loss is not guaranteed. Yes, Nutrisystem gives you a complete weight loss solution, but you do need to follow the program and put in the work.
Is Nutrisystem a Healthy Choice for You?
The U.S. Department of Agriculture’s 2020–2025 Dietary Guidelines for Americans recommends consuming a variety of nutrient-dense foods and beverages for a healthy, balanced diet. The USDA also recommends limiting foods and drinks with higher amounts of added sugars, saturated fat, and sodium and limiting alcohol. The whole foods encouraged by the USDA include:
- Beans and legumes
- Fruits and vegetables
- Healthy fats
- Lean meats and low-fat dairy products
- Whole grains
In addition, consuming the right number of calories each day will help you reach and maintain a healthy weight. The USDA recommends consuming roughly 1,500 calories daily for weight loss, but this number varies based on age, gender, weight, and activity level. Nutrisystem helps you calculate the right amount of calories you will need each day.
While Nutrisystem meets federal guidelines for sodium, it does not offer guidance for reducing sodium intake once you’re off the diet.
A Word From Insurancelly
If convenience and simplicity are important for you, Nutrisystem may be an option since it doesn’t require counting carbs or calories to see results. However, it’s important to note that relying on any meal delivery service isn’t sustainable for most people.
Learning healthy meal preparation and developing a nutritious food plan and physical activity schedule is essential for both weight loss and weight management. And it’s always a good idea to choose whole foods over processed foods whenever possible to maintain optimal health.
Remember, following a long- or short-term diet may not be necessary for you, and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.