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
Breakfast
Nutrisystem French toast
8 oz. light yogurt OR 1 egg
1 cup cubed cantaloupe
Lunch
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
Snack
1 oz. low-fat cheese OR 1 hard-boiled egg
15 grapes
Dinner
Nutrisystem buffalo chicken wrap
1 medium orange OR unlimited raw spinach
½ cup cooked green beans
1 cup raw carrots
6 almonds
Dessert
Nutrisystem ice cream sandwich
“Basic” men’s plan
Breakfast
Nutrisystem French toast
8 oz. fat-free milk OR 1 egg
½ large grapefruit
1 slice whole-wheat toast
Snack
1 oz. low-fat cheese OR 2 oz. cooked shrimp
1 small apple
Lunch
Nutrisystem chicken quesadilla
1 cup grape tomatoes
Unlimited romaine lettuce with 2 tbsp. fat-free dressing
Snack
Nutrisystem ice cream sandwich
Dinner
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
Dessert
Nutrisystem fudge swirl sundae
Nutrition
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% | |
|
Sugars (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 | January 02, 2013
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