The Nutrisystem Diet: Program Reviews, Cost, Foods, and More

Long before meal delivery services were commonplace, Nutrisystem was already sending boxes of premade food to consumers. Over the years, you may have encountered celebrities and others touting the benefits of the Nutrisystem weight loss program.

Nutrisystem was once based in nationwide weight loss centers. Today, you order your meals over the internet and they are delivered to your home. But is it a good system?

In this article we explore the pros and cons — and the health benefits and risks. We also provide a seven-day food menu to help you decide whether the Nutrisystem diet is right for you.

A Nutrisystem diet plan ranges between 1,200 to 1,500 calories per day. Men and women have different needs when it comes to losing weight, so the company offers Nutrisystem for Men and Nutrisystem for Women.

As with almost any diet plan, there are ways in which Nutrisystem really shines, as well as disadvantages. Knowing the pros and cons can help you decide if it’s right for you.

Pros

• It’s convenient. “For someone who is too busy to shop and prepare nutritious, low-calorie meals at home, this weight loss program is very convenient,” says Kimball.
• It’s low effort. All the shopping, cooking, measuring, and meal prep is done for you.
• It’s nutritionally balanced. Meals are in line with official recommendations for minimizing the risk of chronic illnesses, with a good balance of protein, healthy fats, carbs, and fiber.

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• It’s flexible. Flex meals and snacks allow you to stray from packaged foods. Being able to eat out with family members may make this a bit more realistic to follow, says Goodson.

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Cons

• The menu is limited. Prepackaged food can get tiring, even with more than 150 menu items to choose from.
• It can get expensive. Meal plans add up, especially since you’re supplementing with added fruits, vegetables, lean proteins, and healthy carbs.
• It’s one-size-fits-all. Though in some instances Nutrisystem is customizable, the plan is not individualized for the specific person.
• It may be hard to keep up. You may lose weight in the short term, but long term, it’s not clear if you will be able to maintain those results. “Nutrisystem is a good quick fix for weight loss, but not a substitute for a long-term healthy diet plan,” says Kimball. “Eventually you need to educate yourself about nutrition and understand how to make your own healthy choices.”
• Most of the food is packaged. Not everyone is going to enjoy the taste of a mostly packaged food diet indefinitely, and as a rule of thumb, whole, fresh foods are generally healthier than those that come in a paper box or plastic wrapping.

Shipments come in five- or seven-day bundles, and if you order multiple shipments at once, you get discounts depending on how many you order. Visit their website for more up-to-date information on available deals and discounts.

“You need to buy your own fresh fruit and vegetables if you want to supplement your diet,” says Kimball. “Other than that, there do not appear to be any hidden costs.”

This may include waffles, muffins, pancakes, or a bagel for breakfast; a burrito, soup, or meal replacement bar for lunch; pizza or a chicken or turkey entrée for dinner; and snacks, including dessert items like ice cream, cake, or energy bars.

As you progress in the plan, you will also have the option to include lean meats, dairy, fruit, or other healthy carbs. For instance, you might have yogurt and fresh fruit for a snack or add a side salad or steamed vegetables to lunch or dinner.

Below are some of the top available Nutrisystem foods for breakfast, lunch, and dinner.

10 Foods Options

1. Granola
2. Buttermilk waffles
3. Cinnamon roll
4. Tomato soup
5. Grilled chicken sandwich
6. Hamburger
7. Artichoke and spinach stuffed chicken breast
8. Italian sausage and turkey pepperoni pizza
9. Grain crusted pollock with vegetables
10. Dark chocolate–sea salt nut square

Foods to Avoid

The Nutrisystem diet is a prepackaged meal delivery system, so you will want to avoid almost everything not available from Nutrisystem. The diet does allow you to supplement extra vegetables and fruit, but you should avoid any other foods not from Nutrisystem.

Here’s an example of a seven-day menu are some examples.

They encourage you to do 30 minutes of exercise five days per week. For people short on time, you can break up the 30 minutes into smaller 15- or 10-minute bouts. You’re also encouraged to do two strength-training sessions per week.

The easiest way to begin is to visit Nutrisystem.com, where you can shop for the plan that's best for you. If you have a Costco membership, you can purchase a Nutrisystem card and use it to buy meals online or by phone. You can also buy Nutrisystem meal and snack packs as well as a variety of their other frozen and packaged products online at Walmart.com. For instance, they feature a range of Nutrisystem Weight Loss Kits available.

Here are this more tips to help you get started:

Tip 1: Vary Your Meals as Much as Possible From Available Options

While there are limits to what you can order from Nutrisystem, within the limits you should try to be as varied as possible, as eating a variety of meals and food types will ensure you are getting a greater range of nutrients.

Tip 2: Supplement With Fresh Vegetables

This is important to ensure you are getting enough nutrients, as prepackaged and frozen meals that Nutrisystem provides may be lacking in some essential nutrients from fresh vegetables.

Tip 3: Monitor Your Progress

Keep track of your weight, but also how you are feeling. This diet is certainly not for everyone.

Nutrisystem is a meal delivery and diet system, where you choose from a set of available options. It will likely lead to weight loss initially because it’s a well-controlled plan that will help you effortlessly cut calories if you stick to the prepackaged meals.

That said, there are significant drawbacks. Experts question a person’s ability to maintain it over the long haul, as you may tire of eating the bulk of your meals as packaged or frozen food.

If you decide that Nutrisystem is right for you, you’re best off consulting a registered dietitian for personalized information on how to transition off the diet and into the real world to better your chances at maintaining your results.