Nutrisystem Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals for Nutrisystem’s adult plans. Nutrisystem food is noted; all other items are grocery additions, which can be substituted to suit your preferences.

“Basic” women’s plan


Nutrisystem French toast

8 oz. light yogurt OR 1 egg

1 cup cubed cantaloupe


Nutrisystem chicken quesadilla

2 tbsp. parmesan cheese OR 1 oz. turkey slice

1 small tomato

Unlimited mixed greens and cucumbers with 2 tbsp. fat-free dressing


1 oz. low-fat cheese OR 1 hard-boiled egg

15 grapes


Nutrisystem buffalo chicken wrap

1 medium orange OR unlimited raw spinach

½ cup cooked green beans

1 cup raw carrots

6 almonds


Nutrisystem ice cream sandwich

“Basic” men’s plan


Nutrisystem French toast

8 oz. fat-free milk OR 1 egg

½ large grapefruit

1 slice whole-wheat toast


1 oz. low-fat cheese OR 2 oz. cooked shrimp

1 small apple


Nutrisystem chicken quesadilla

1 cup grape tomatoes

Unlimited romaine lettuce with 2 tbsp. fat-free dressing


Nutrisystem ice cream sandwich


Nutrisystem buffalo chicken wrap

¾ cup blueberries OR unlimited raw spinach

1 cup raw broccoli

Unlimited raw mushrooms

1 small whole-grain dinner roll

1 tsp. olive oil


Nutrisystem fudge swirl sundae


Here’s a breakdown of the nutritional content of a typical day on Nutrisystem’s “basic” plans for men and women, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.

Because grocery additions will vary by individual, these figures are estimates. Diet figures were supplied by Nutrisystem, Inc.

  “Basic” Women’s Plan “Basic” Men’s Plan Recommended
Calories 1,200 1,500 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 20% 21% 20%-35%
     Saturated 6% 7% Less than 10%
     Trans 0% 0% N/A
Total Carbohydrates 56% 58% 45%-65%
(total except as noted)
25% 22% N/A
     Fiber 30 g. 35 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 24% 21% 10%-35%
Sodium 1,800 mg. 2,000 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium N/A N/A At least 4,700 mg.
Calcium 973 mg. 967 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 N/A N/A 2.4 mcg.
Vitamin D N/A N/A 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

Last updated by Kurtis Hiatt | December 12, 2013

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