Nutrisystem Diet Plan: Foods, Products, & Costs

Nutrisystem Diet Plan: Foods, Products, & Costs

Nutrisystem: Diet Plans, Costs, Calories, & Food Reviews.

Are you thinking about joining a Diet Meal Delivery Program? If so, the popular Nutrisystem program will probably be one of the many diets programs you’ll consider. Nutrisystem has established itself as the of the premier diet meal delivery services on the market. But before you invest in a lifestyle change, it’s smart to gather essential information. Review each of the offered plans, the costs of the each Nutrisystem program, read food reviews, and other competing program details to see if you’re likely to stay on a diet long enough to see results. As an educated consumer, we would compare Nutrisystem to other diet plans, like Jenny Craig or Weight Watchers to make a final decision about which program is best for your lifestyle.

Nutrisystem: The Plans

The claim: Nutrisystem’s new program called the “Lean 13” plan, claims women will lose up to 13 pounds and 7 inches in the first month, while men can expect to lose 15 pounds and 7 inches.

The Food Is So Yummy
Credit: Nutrisystem

Nutrisystem provides several programs levels for different types of dieters and different budgets. There are separate programs for men and women, as well as personal options for vegetarians and people who have diabetes (Nutrisystem D Plan).

Within each plan, you have the choice to pick your meals, or you can choose the Favorites Pack where meals are selected for you. For new customers, Nutrisystem recommends that you start with the Favorites Pack. Most plans begin with the Turbo Takeoff to help jumpstart your weight loss program during the first week on the program. The Lean13 program will help you to lose up to 13 pounds plus seven inches (overall) in your first month.

Each plan is a 4-week plan and provides a different level of service.


  • Four meals a day for women, you’ll enjoy breakfast, lunch, dinner, and snack.
  • Five meals a day for men, you’ll enjoy breakfast, lunch, dinner and two snacks. Men get an extra snack!
  • 4-week plan with meals delivered
  • FREE FedEx shipping
  • FREE online tracking tools and app

You’ll also receive Turbo Takeoff to accelerate your weight loss! Turbo Takeoff is your first week on the program, with breakfast, lunch, dinner, a shake and a bar each day (first order only).


  • Four meals a day for women, you’ll enjoy breakfast, lunch, dinner, and snack.
  • Five meals a day for men, you’ll enjoy breakfast, lunch, dinner and two snacks. Men get an extra snack!
  • 4-week plan with meals delivered
  • FREE FedEx shipping
  • FREE online tracking tools and app
  • Choose your meals
  • Unlimited access to expert counselors and dietitians

You’ll also receive Turbo Takeoff to accelerate your weight loss! Turbo Takeoff is your first week on the program, with breakfast, lunch, dinner, a shake and a bar each day (first order only).


  • Four meals a day for women, you’ll enjoy breakfast, lunch, dinner, and snack.
  • Five meals a day for men, you’ll enjoy breakfast, lunch, dinner and two snacks. Men get an extra snack!
  • 4-week plan with meals delivered
  • FREE FedEx shipping
  • FREE online tracking tools and app
  • Choose your meals
  • Unlimited access to expert counselors and dietitians
  • Choose from over 150 foods—our biggest selection!
  • Delicious frozen foods

You’ll also receive Turbo Takeoff to accelerate your weight loss! Turbo Takeoff is your first week on the program, with breakfast, lunch, dinner, a shake and a bar each day (first order only).

Each of these plans is also available for vegetarians and dieters with diabetes, but the Turbo Takeoff is not included in the Nutrisystem Diabetes plan.

After you review all the benefits, choose and subscribe to a Nutrisystem program, your meals are delivered (remember shipping is free with all plans) to your door. You can also sign up for auto-delivery, you’ll continue to pay and receive your orders every four weeks until you cancel your subscription.

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Nutrisystem: How Does It Work

Perfecting Portion Size

No more guesswork, portion-controlled meals, and snacks at your fingertips. No more counting Calories, Carbs, or Points: learn how to eat healthier to help keep the weight off.

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Get the nutrition you need

Their team of nutrition experts and dietitians designed Nutrisystem plans to include:

  • The right mix of nutrients to fuel your body
  • Plenty of healthy, lean protein
  • High-fiber to help keep you feeling fuller, longer
  • Low-glycemic carbs to stabilize blood sugar
  • Over 120 preservative-free foods!
  • No artificial sweeteners, colors or flavors!
  • Nutrisystem Nutrition Promise: High Protein, High Fiber, Zero trans fat

Nutrisystem Calories Per Day

While on the Nutrisystem Diet Plan, your calorie count will flux throughout the program. Courtney McCormick, MPH, RDN, LDN, Nutrisystem Corporate Dietitian explains how it works. “During the program, dieters consume approximately 1000 calories per day for the first week to help them jumpstart their weight loss. You may see greater weight loss results during this first week.” Research has shown that early weight loss can help you to stick to a weight loss program over the long-term.

But she does say that the low-calorie count is only limited to the first seven days. After the first week, men will consume approximately 1,500 calories per day and women will consume nearly 1,200 calories per day. Individuals lat are looking to lose 100 pounds, or more will adjust their meal plan to include approximately 200 more calories per day. McCormick says this helps promote a steady weight loss for the rest of the program.

The Nutrisystem Diet Plan is a lower-glycemic program. The diet is set up to provide approximately 50% of the calories from carbohydrates, 25% of the calories from protein, and 25% of the calories from fat.

The diet contains less than 2300 milligrams of sodium per day unless you add your salt.”

Recommended Dietary Intake Chart for Women.

Nutrisystem: Costs

The cost of Nutrisystem depends on which diet plan you go with. The plans for men are a little bit more expensive, $1-2 more per day, as it includes more food with the program.  If you choose to sign up for auto-delivery, you’ll pay 35% less.

Nutrisystem costs for each plan with auto-delivery and without customized foods are:

  • Basic: $9.82 per day or $274.99 per month*
  • Core: 10.54 per day or 294.99 per month*
  • Uniquely Yours: 11.96 per day or 334.99 per month*

These prices include most meals for the month.
*Price with Auto-Delivery.

The women plan are provided with three meals per day and one snack, and the men’s plan is provided three meals and two snacks per day. The prices listed do not include the cost of additional groceries, such as vegetables and fruits, that you’ll need to supplement your diet.

So how much should you budget for groceries? You will eat one breakfast, one lunch, one dinner and one snack on your own each week. Dieters are also encouraged to add fresh vegetables and other healthy extras to your daily meals to boost nutrition. Nutrisystem provides a handy shopping list to help you find the best foods at your local grocery store.

Image: Nutrisystem | Price may change without notice, check for most current pricing.

Your Personalized Nutrisystem Cost

To figure out how much Nutrisystem will cost you reach your personal weight loss goal, you should determine how long you’ll need to be on the Nutrisystem plan to arrive at that weight. Then calculate the total cost of the plan.

For example, if you need to lose 30 pounds and you expect to lose 1-2 pounds per week, you’ll need to be on Nutrisystem for about 15 weeks or 3-4 months.  If you choose the popular Core plan, you will figure out your total Nutrisystem cost by first calculating your cost per month.

  • Nutrisystem meals: 294.99 per month
  • 4 flex lunches: $40.00 (estimated)
  • 4 flex dinners: $40.00 (estimated)
  • One box of Nutrisystem Shakes: $59.99
  • Additional snacks: $150 (valued at $5/day)
  • Total monthly cost = $539.98

So if you wanted to lose 30 pounds, your total cost to lose weight on Nutrisystem would be approximately $1619.94 to $2,159.92 depending on whether it takes you three months or 4 months to lose the weight. You can compare this number to your regular food cost to see how much more or even less than you’ll pay to be on a diet.

Of course, your total cost might be slightly different depending on which plan that you go with and your flex food options. But you can use this same method to calculate your final cost to hit your goal.

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Nutrisystem Food Review

Like most, you want to know more about how good the Nutrisystem food quality is before you invest in it. Does Nutrisystem food taste good? Will I like the meal plans? I have tried many of the meals and snacks that this program has to offer and I have to say that they do. But like most, some meals and snacks taste better than others, we all have our preferences in foods we like.

In my opinion, the best tasting Nutrisystem entrees are the fresh-frozen meals. These entrees are only available on the Uniquely Yours plan – which is also the most expensive plan. Also, Nutrisystem’s off the shelf foods found at your local stores aren’t bad either. In fact, I liked most of them as they were convenient to bring to work and reheat.

Nutrisystem Menu MealsMy only issue I have with Nutrisystem foods is that it is heavily processed. And while the entrees and snacks do help dieters to learn portion control with their meals, they don’t necessarily promote healthy food choices. For example, if a dieter gets used to eating Nutrisystem cinnamon buns for breakfast or hamburgers for lunch every day, continuing those food choices after the diet is complete you may regain your weight back.

However, McCormick tells us that “Nutrisystem offers transition programs for customers who reach their weight loss goal but need some additional support transitioning from Nutrisystem foods back to “real-world” foods.”

Nutrisystem Support

All Nutrisystem plans include expert support services, including online tracking, nicely designed meal plans, and guides for eating out in restaurants. Dieters who choose the Nutrisystem Core plan, Uniquely Yours plan (including Diabetes Plans) or Vegetarian Plans will also have access to on-call expert counselors and dietitians.

Nutrisystem Ask The Expert

Most of the Nutrisystem counselors have backgrounds in a weight-loss related field, says McCormick. “Being an RD (registered dietitian) is not required to be a weight loss counselor. However, our counselors are needed to have a Bachelor’s Degree and almost all have backgrounds in Nutrition & Dietetics, Health Sciences, Psychology or other related fields. We also have additional staff members that are RDs available to support those who need assistance, and there are Certified Diabetes Educators (CDEs) on staff to assist customers with our diabetic program.”

McCormick says “our counselors are required to have a Bachelor’s Degree and almost all have backgrounds in Nutrition & Dietetics, Health Sciences, Psychology or other related fields. We also have additional staff members that are RDs available to support those who need assistance and there are Certified Diabetes Educators (CDEs) on staff to support customers on our diabetic program.”

Dieters who are looking for counseling will need to contact the service via phone, email or online chat to take advantage of the service. Nutrisystem counselors and dietitians can answer questions about meal plans, weight loss or nutrition questions and can also provide you with motivation and goal support. Once you’ve reached out to a counselor, communication may become a two-way street. Your counselor may check in with you to monitor your weight loss progress.

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How to Get the Most Out of Your Nutrisystem Weight Loss Program

Nutrisystem has so many success stories in part because their plan is straightforward: “Portion control, filling nutrients and craving-busting snacks are built right into the Nutrisystem program.”

But dieters get more than just shipments of food and instructions: Nutrisystem is truly a “system” of strategies, support, technology and yes, food, that help guide you along the path to your weight loss goal. Here are seven ways to get even more out of your Nutrisystem weight loss program. So you can reach your goals faster and with even better results.

  1. Talk to a Nutrisystem Weight Loss Counselor

Nutrisystem plans are clear and straightforward to follow, and the foods are easy to make. But even veterans dieters of the program sometimes have questions about the food, their plan, eating out at restaurants or just how to get themselves motivated and back on track again. Luckily, with Nutrisystem, you’re never alone: Expert weight loss counselors are available to members via email, online chat or phone from 7 a.m. until midnight every day of the year except Christmas and Thanksgiving.

2. Follow Nutrisystem on Social Media Channels

Another way to stay motivated and get support is to follow Nutrisystem on Facebook, Twitter, and Pinterest. You’ll find daily motivation and recipes plus you can enter contests to win free Nutrisystem meals, or even appear in a nationally-televised commercial.

3. Download the NuMi App

Keep a food diary, just writing down what you ate, helped participants in a 2008 study lose twice as much weight as those who kept no records of their eating. A pen and pad make an excellent food record, but that mobile phone in your pocket can be even better tracking your food intake. In a small study from 2014, users of a smartphone app were more than 20 percent more consistent with their food logging and diet tracking over eight weeks versus those who used paper logs.

Nutrisystem 40% off4. Check out Recipes, Articles, and Videos on The Leaf

When you’re looking for some variety in your meals that will keep you on your Nutrisystem plan, The Leaf is the place to check out. A motivational and informative weight loss blog is home to hundreds of healthy, plan-friendly recipes. You will find four different categories of recipes.

  1. Tasty Takes on Nutrisystem Meals: Creative (and delicious!) ways to transform your Nutrisystem foods.
  2. Flex Lunches & Dinners: Delicious flex meal ideas for when you’re on your own or want to cook for the family.
  3. Veggies & Healthy Sides: Tasty side dishes that pair perfectly with Nutrisystem entrees and add more nutrition—and more flavor—into your day.
  4. Shakes & Smoothies: Delicious and creamy, these shake and smoothie recipes will taste more like a dessert you can drink!

5. Download the Grocery Guide

To round out your Nutrisystem meals, you can add in your fresh vegetables and other grocery foods, and this simple Grocery Guide is your roadmap to success. If your meal plan says you can have two “SmartCarbs” per day, the Grocery Guide can help you know which foods and how much of those foods you can eat while on your plan.

6. Customize your Nutrisystem Order

Nutrisystem: Blueberry Muffin
Nutrisystem: Blueberry Muffin

If you find there is a Nutrisystem food you love like, maybe the Blueberry Muffins make your mornings better, or the Dark Chocolate Sea Salt Nut Bar that satisfies your sweet cravings, they got you covered. With Nutrisystem’s customization and A La Carte options, you can have complete control of the foods you receive with your plan: Members of a “Core” plan can choose from any shelf-stable foods that fit their plan, and “Uniquely Yours” members can customize using both frozen and shelf-stable foods to make sure their favorites are always on hand.

7 . Keep the Weight Off with Nutrisystem Success Maintenance Plan

Once you have reached weight loss goal with Nutrisystem, it’s time to maintain your weight level; the Maintenance Plan helps members transition from using Nutrisystem meals to homemade meals and snacks they can make at home. With this part of the plan, members learn to navigate one of the toughest parts of a weight loss diet, keeping the weight from coming back.

Hopefully, you won’t abandon Nutrisystem foods altogether, all at once. Nutrisystem Success plans to help you slowly find your way by adding in more flex meals and snacks over time. As one member said, “Success has helped me transition by teaching me how to shop smart and incorporate additional healthy options, all in moderation. I can also add in Nutrisystem foods, shakes and bars of my choice to make the tight times more manageable”.

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Does Nutrisystem Really Diet Work?

Yes!, Nutrisystem has put together a straightforward thought out diet meal delivery program that works, the only question is: Is it right for you? Like any diet plan, for success, you have to follow it. Nutrisystem has all the bases cover for you to meet your weight loss goal, you just have to do it. The costs of the plan are very reasonable and delivered for free to your doorstep, a wide choice of meals and snacks, made for you daily food menus, and top-notch support.

You won’t be hungry

You will probably be eating fewer calories than you once did, you won’t be dreaming of pizza and chocolate chip cookies. That’s because, on this program, you can have them! That’s right with Nutrisystem; you can eat pasta, burgers and even ice cream!

Additionally, they are perfectly portioned foods are designed by nutritionists, so your meals will have the right balance of protein and fiber to keep you feeling full. Protein promotes satiety for many reasons, according to a 2013 study in the journal Nutrition & Metabolism, in no small part because your body takes longer to process protein than carbs.

Bonus: You can have unlimited quantities of non-starchy vegetables, which adds, even more, belly-satisfying fiber.

You’ll get help every step of the way

You will have a Nutrisystem weight loss counselor at your fingertips who is just a phone call away 24/7. Let an expert talk you down from your cheesecake crisis or help you plan your menu choices for date night. You will also have NuMi, their smartphone app that lets you easily track everything you eat and all your activity. You also have The Leaf, your online source for scientifically vetted advice on health, nutrition and weight loss that includes dietitian-approved recipes for your flex meals and snacks.

You’ll learn how to do it yourself

Nutrisystem is not all about prepackaged meals. Over the course of your weight loss, you will be preparing meals yourself with guidance from their easy-to-use menu planning charts (and your counselor, of course!). They know you aren’t going to be on the Nutrisystem plan for the rest of your life, so they want you to learn how to do it on your own. You will apply what you have learned about healthy foods and proper portions.

Does It Work?

Just ask Chris R. of Stafford, Va. An ex-Marine, Chris has been severely out of shape, by about 120 pounds, when he joined Nutrisystem and got back to his fighting weight. His early success inspired him to eat more vegetables and start working out in the morning before work. Jeni M. of Schwenksville, Pa., was always athletic and fit until an illness caused her to pack on the pounds and sink into depression. Today, 92 pounds lighter*, she says she’s “better now than I’ve ever been and more confident than ever.” After the birth of her fourth daughter, Jacklyn F. of James, NY, found herself 75 pounds overweight. The busy mom turned to Nutrisystem because the pre-packaged meals were convenient and she made a firm commitment to see her weight loss journey to her goal. Today, she says, “I am thrilled to be a great model to my four young daughters as they see me as a happy, vibrant and fit mom.”

Ready to start your Nutrisystem journey? Click here to get started >

Money Back GuaranteedNeed more success stories?

Jason lost 55.0 lbs.* Nicole lost 35.0 lbs.*
Jason lost 55.0 lbs.* Nicole lost 35.0 pounds.*

Jason and Nicole G. from San Diego, California, Jason stated, “Fit by 40!”

That was my goal from the moment I stepped on the scale and saw that I weighed 206 lbs. It was just after Christmas, and I couldn’t believe how out of control my weight had become.” As luck would have it, Jason had the TV on not long after he weighed himself. When a Nutrisystem commercial came on, he listened. Intently. The diet sounded perfect for his lifestyle. “It was convenient, and the price was right.

I called out to my wife and shared what I had heard. “Jason sounded so excited. How could I not support him?” Nicole shouted out an enthusiastic “Count me in!” That’s right. Nicole decided to join her husband on Nutrisystem. “With Nutrisystem, it’s so easy there weren’t any excuses not to lose weight.”

The food came right to our home. Not only is it packed with the right amount of nutrition, but it’s also even cheaper than the money we used to spend on food” Nicole enthuses.

Jason had six months to hit his goal—170 lbs. They supported each other every step of the way and reveled in each other’s success. One of their favorite things was coming up with different recipes for veggies. Two of Jason’s favorites? Steamed carrots with garlic and onions; broccoli with a balsamic drizzle.

Veggies became a big deal in their blended family of five. Now, one of their family favorites is cauliflower rice, mixed with whatever spices they have in their cupboard.

Exercise also became part of Nicole, Jason, and their sons’ routine. This outdoor bunch enjoys hiking and paddle boarding when time permits. They both have so much more energy and love showing off their slimmed down looks, though Jason recently ran into a new problem. He posed for a new photo ID because he was tired of explaining to the TSA agents that the guy in the picture was his old, unhealthy self. Favorite Nutrisystem Food: Loaded Potato. Dieting Tip: “Stick with the plan – it works!”


Renee A. lost 24.0 lbs.*
Renee A. lost 24.0 lbs.*

Renee A. from Weston, FL, says, “I’ve never been able to lose more than 5 pounds.“

Over the last eight years, after having my two kids, Joseph and Gabriella, I started putting on weight. The extra pounds made me lose confidence in myself, and my self‐esteem dropped. I tried everything including weight loss classes and exercise “boot camps, “ but nothing worked. After so many false starts, I just gave up. I knew that I’d never get down to the weight I was when I married my husband thirteen years ago, and continued eating not just my meal but also whatever was left on my kids’ plates.“Nutrisystem helped me change my eating habits.

While watching TV, I noticed the results that everyday people were able to achieve on Nutrisystem. It got me thinking. What set Nutrisystem apart from all the other weight‐loss programs out there? I decided to do some research. After reading about their food selections and the options they provide, I knew it was the right time for me to achieve my goals. That’s when I decided to sign up! “After three months, I’m back wearing clothes from my college days.“

With Nutrisystem’s support system, I didn’t have to go it alone. I used their online options to track my progress. I’d chat with one of their counselors online or on the phone. I followed the plan and began working out a couple of days a week. I’ve now lost 20 lbs. and am so excited, I’m creating a new goal to lose an extra five pounds! Favorite Nutrisystem Food: Desserts. Dieting Tip: Use all the tools and resources Nutrisystem provides.

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Essex O. lost 43.0 lbs.*
Essex O. lost 43.0 lbs.*

Essex O., from Orlando, FL, I promised myself I’d never go above 250 lbs. again, but here I was at 265 pounds. He stated, “I picked Nutrisystem because it does so much of the work for you.” I’d already heard that the food was good and the program was easy. That was perfect for me. I needed to take calorie counting out of the mix. Plus I’m on the go a lot. With Nutrisystem, I could just heat up the food and be on my way, avoiding large restaurant portions and the temptation of fast food. My favorites are the hearty beef stew, the roast beef and mashed potatoes, the pancakes and the chocolate chip cookies. Even the oatmeal is great!

When the inches started coming off, I enjoyed using other loops on my belt. I’ve never had results happen so fast! My back feels better. I’m more active. Best of all, I enjoy being outdoors with my son again. Favorite Nutrisystem Food: Hearty Beef Stew. Dieting Tip: Just heat the food and go!


Emily Beth D. lost 135.0 lbs.*
Emily Beth D. lost 135.0 lbs.*

Emily Beth D. from Montgomery, AL, says, “Nutrisystem can and WILL change your life…I am living proof!“ I grew up in the South, where everything is fried, smothered in cheese or bacon. In college, I enjoyed junk food and one too many bowls of ice cream, not thinking about what I was eating or doing to my body. Once I was out on my own with my first job and apartment, I was just too tired to worry about buying or cooking healthy for one. A few years later when my sister announced she was getting married, I tipped the scales at 275 pounds. “Even family members don’t recognize me!“

I started eating and following Nutrisystem’s plan, and MAN…it worked!!! I was able to drop 60 lbs by my sister’s wedding. Eating healthy and hitting the gym religiously became a routine and just a natural part of my life. As I inched toward my goal weight, I decided to run my first 5K, and I met that goal! “I don’t have to worry about cooking dinner after a long day at work.“

Like a best friend, Nutrisystem was always there for me—I felt good knowing I was eating right, and that I could depend on the program to make losing weight easier. I learned what portion control looks like and how to eat and shop healthier. I’m a size 6‐8 now, and I can shop at most clothing stores. Nutrisystem can and WILL change your life…and I am living proof! Favorite Nutrisystem Food: The lunch bars. Dieting Tip: Set goals and exercise! 


*Expect to lose an avg of 1-2 lbs per week.

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