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Choose a plan that fits your goals and lifestyle.
Enjoy pre-portioned, ready-to-eat meals delivered to your door.
Track your meals, progress, and stay motivated using the Nutrisystem app.
Stick to the plan and achieve sustainable weight loss and better health.
"Losing weight was the only way I could fit into the wedding dress of my dreams, and that became my biggest motivation. That’s when I decided to try Nutrisystem, and it worked even better than I expected. The meals were delicious, easy to follow, and kept me full throughout the day. Over time, I lost 30 pounds and felt confident and beautiful on my wedding day. Thanks to Nutrisystem, I didn’t just fit into my dress—I looked and felt amazing. It truly made my special day everything I hoped for."
"Before Nutrisystem, I was so self-conscious about my weight that I would even wear my loose, baggy ER scrubs at home to hide how I felt about my body. As a nurse, I knew I needed to take care of myself to better care for my patients, but I struggled to make a change. That’s when I turned to Nutrisystem, and it completely transformed my life. I lost 40 pounds* and gained not only confidence but also the energy to focus on my health and the health of my patients. Now, I feel like a whole new person, and I’m proud of the example I set for those around me."
"During the pandemic, I started gaining weight while working from home. I knew I had to do something, so I decided to try Nutrisystem. The meals were convenient, portion-controlled, and helped me stay on track. In just a few months, I lost 80 pounds and felt like a new person! When I returned to the office, my coworkers didn’t even recognize me at first. Nutrisystem made it easy to lose weight, and I’m so grateful for the transformation it brought into my life."
Nutrisystem is a popular weight loss diet catering to adults with busy schedules. The program's flash-frozen and nonperishable meals only require a few minutes in the microwave to prepare. Later in the program, clients can add their own home-cooked meals and healthy side dishes.
The Nutrisystem diet allows lean protein, healthy fats, low-fat dairy products, nonstarchy vegetables, certain fruits and whole-wheat carbohydrates. The program doesn't encourage sugary desserts, high-calorie meals, deep-fried foods, butter, starchy vegetables, such as potatoes, and sugary drinks.
Most plans also include weekly Flex Meals, which are created based on guidelines provided by Nutrisystem, for added flexibility. Nutrisystem offers plans for: Women, Men, Partners living in the same household, Adults ages 50 and over, including one to help women to reduce the symptoms of menopause.
Nutrisystem also offers Club Advantage, a subscription membership that provides access to Nutrisystem meals and support, that allows greater flexibility for people to tailor the diet to their own weight loss goals and experience. Club Advantage is ideal for people who are looking to transition off a Nutrisystem plan once they’ve reached their weight loss goal, or for people who need the convenience of Nutrisystem meals without the 28-day plan commitment. Most Nutrisystem meals are also diabetes-friendly.
Nutrisystem is a 4-week program. However, you can repeat the 4-week program as many times as you like.
On Nutrisystem, you should aim to eat six small meals per day, including breakfast, lunch, dinner, and three snacks.
Several of these will be frozen meals or shakes that are provided by Nutrisystem and designed to be nutritionally balanced, providing a combination of fiber, protein, and fats.
Week 1 is a bit different from the remainder of the program. During this week, you eat 3 meals, 1 snack, and 1 specially formulated Nutrisystem shake per day. According to the company, this regimen supposedly prepares your body for weight loss success.
However, during the remaining 3 weeks, you should aim to eat six times per day. For meals and snacks that are not provided by Nutrisystem, the company recommends choosing lean, low calorie, and low sodium options.
Each week, you’re also allowed a total of up to eight “Flex Meals” — 2 breakfasts, 2 lunches, 2 dinners, and 2 snacks — to account for meals that may not be ideal for weight loss but may be part of a holiday or special occasion.
You can also use the free NuMi app provided by Nutrisystem for meal planning guidance.
Before choosing a meal plan that works best with your palate and wallet, you will need to choose one of six categories to best represents you: Women's (for women), Men's (for men), Partner (for couples), Complete55 (for women 55 and older), Diabetes (for diabetics)and Vegetarian (for vegetarians). However, you can't choose more than one category. For example, if you and your partner are vegetarian, you will have to either choose the vegetarian option separately or the partner plan together.
Under each category, there are three meal plans to choose from:
• Fully prepared food for five days a week
• Access to the NuMi app
• Access to coaching
• More than 100 menu choices
• Essential nonperishable meals and snacks
• Shipments every four weeks with free shipping
• Fully prepared food for five days a week
• Access to the NuMi app
• Access to coaching
• More than 150 menu choices
• Frozen meals and snacks, including a standard variety of meals inspired by restaurant favorites
• Essential nonperishable meals and snacks
• Shipments every four weeks with free shipping
• Fully prepared food for five or seven days a week
• Access to the NuMi app
• Access to coaching
• More than 160 menu choices
• Frozen meals and snacks, including a premium variety of meals inspired by restaurant favorites
• Hearty inspired meals that don't require added sides
• Personalized nutrition tool within the NuMi app
• Essential nonperishable meals and snacks
• Shipments every four weeks with free shipping
You can also select your own meal plan. The meal plans offered by Nutrisystem include:
• Standard: The standard Nutrisystem plan is targeted toward weight loss and contains a variety of popular meals and snacks.
• Men’s Plans: The Men’s Plans from Nutrisystem are the same as the standard plans listed above but contain additional snacks each week.
• Nutrisystem D: These plans are for people who have type 2 diabetes. These meals are high in protein and fiber, with a focus on foods that won’t cause rapid blood sugar spikes and that are free of artificial flavors and sweeteners.
• Vegetarian Plan: This meal plan contains no meat but features dairy products, so it’s not appropriate for people following a vegan diet.
• Partner Plan: With this plan, you can order meals from the Uniquely Yours menu for two people.
Secure Your Nutrisystem While Stocks Last
Once you select which Nutrisystem plan you’d like to purchase, you’ll be asked to provide basic information to create an account, including your name, address, email, and phone number.
You can also input your sex, height, and current weight, which are used to provide recommendations for personalized plans on the NuMi app.
Next, you’ll be prompted to build your menu by choosing which items you’d like to receive. Items are sorted into categories by meal, and you can view the nutrition facts, ingredients, reviews, and preparation required for each dish.
If you chose Chef’s Choice, Nutrisystem will select an assortment of its highest rated meals and snacks for you.
Keep in mind that the number of menu selections available can vary depending on the plan that you select. For example, the Basic plan offers at least 100 items to choose from, while the Uniquely Yours Max+ provides over 160 options.
Once you’ve completed your purchase, your order can take up to 5 days for processing and delivery. After your first order, shipments are delivered every 4 weeks.
In addition to the provided meals, Nutrisystem also recommends adding varying amounts of certain grocery items to your weekly menu, including fruits, vegetables, whole grains, low fat dairy products, and lean proteins.
Specific recommendations are available based on your personalized plan and can be found in the NuMi app.
Additionally, Nutrisystem encourages you to aim for 150 minutes of physical activity per week as part of the weight loss program. However, exercise is not required on any plan.
Below are some guidelines regarding what you can and can’t eat while following Nutrisystem.
Foods to eat
While on Nutrisystem, the majority of your meals and snacks are provided for you.
You’ll receive four meals — breakfast, lunch, dinner, and one snack — for 5 or 7 days each week, depending on which plan you select. As such, you’d need to add two snacks each day for 5 days.
You’ll also need to provide all six meals for the remaining 2 days if you choose a plan that provides just 5 days of meals.
In addition to the packaged meals provided, here are the foods you can eat on Nutrisystem:
• Proteins: lean meats, legumes, nuts, seeds, tofu, meat substitutes
• Fruits: apples, oranges, bananas, strawberries, blueberries, blackberries, tomatoes, avocados
• Vegetables: salad greens, spinach, kale, broccoli, cauliflower, carrots, cabbage, asparagus, mushrooms, turnips, radishes, onions
• Fats: cooking spray, plant-based (lower calorie) spreads or oils
• Dairy: skim or low fat milk, low fat yogurts, reduced-fat cheeses
• Carbs: whole grain breads, whole grain pastas, sweet potatoes, brown rice, oats
Foods to avoid
While no foods are strictly off-limits, Nutrisystem recommends choosing foods listed in its Grocery Guide. Foods not listed include mostly high calorie, high fat foods, such as
• Proteins: battered or fried proteins, fatty cuts of meat
• Fruits: fruit-based desserts like pies and cobblers
• Vegetables: fried vegetables
• Fats: liquid oils, butter, lard
• Dairy: ice cream, full fat milk, yogurt, or cheeses
• Carbs: pastries, cakes, cookies, french fries, potato chips, refined breads and pastas (made with white flour)
Numerous scientific studies support the effectiveness of Nutrisystem as a weight management solution. Research highlights its structured approach, portion control, and calorie restriction as key factors in promoting significant weight loss. A 2015 meta-analysis published in the Annals of Internal Medicine found that Nutrisystem participants lost an average of 3.8% more weight than those on control diets over three months.
For individuals with type 2 diabetes, Nutrisystem's Diabetes Plan has been shown to improve glycemic control, with studies demonstrating reductions in A1C levels and weight. The program’s focus on balanced nutrition, reduced saturated fat, and increased fiber intake also aligns with recommendations from the American Heart Association, contributing to better heart health and cholesterol levels.
Additionally, Nutrisystem incorporates behavioral strategies, which are proven to enhance long-term adherence to dietary changes. Structured programs like Nutrisystem reduce decision fatigue, making it easier for users to stick to their plans and sustain weight loss results.
A study published in Obesity Research & Clinical Practice further emphasizes that participants not only achieve weight loss but also develop sustainable healthy eating habits. These findings collectively underscore Nutrisystem’s scientific foundation as an effective and practical solution for weight loss and improved metabolic health.
1. Understand the Plan: Begin by familiarizing yourself with the Nutrisystem program. Choose the plan that best fits your goals, dietary needs, and lifestyle. Nutrisystem offers options like Basic, Uniquely Yours, and plans for specific needs such as diabetes management.
2. Follow the Schedule: Nutrisystem provides pre-packaged meals and snacks for each day. Stick to the program’s schedule to ensure you’re consuming the right portions and nutrients at the correct times. Meals are designed to be eaten every 2-3 hours to keep hunger at bay.
3. Supplement with Fresh Foods: Add your own fresh grocery items like non-starchy vegetables, fruits, and lean proteins to enhance the meals while staying within the plan's guidelines. Nutrisystem provides a grocery guide to help you make smart choices.
4. Stay Hydrated: Drink plenty of water throughout the day. Staying hydrated aids digestion, supports metabolism, and helps you feel full.
5. Use Nutrisystem Resources: Take advantage of Nutrisystem’s online tools, meal planners, and community support. These resources can help you stay motivated and track your progress.
6. Incorporate Light Exercise: Pairing the Nutrisystem diet with regular physical activity, such as walking or yoga, can enhance weight loss and improve overall health.
7. Stay Consistent: Consistency is key. Follow the plan daily, and don’t skip meals or snacks, as each is designed to support your metabolism and energy levels.
The Nutrisystem is backed by a 100% money back guarantee for 7 full days from your original purchase.
If you're not totally and completely satisfied with the Nutrisystem or your experience in the first 7 days from your purchase simply let us know at Nutrisystem and we'll give you a refund within 48 hours of the product being returned.
That's right, simply return the Nutrisystem anytime within 7 days of your purchase and you'll receive a refund, no questions asked!
Once you have clicked the Nutrisystem “Buy Now” button that is right below this text, you will be taken to the secure checkout page. Just enter your information, and you will then be given instant access to the entire Nutrisystem.
Yes. It provides a good balance of nutrition. However, it may not meet your calorie needs if you are very active.
You’ll eat three meals and three snacks per day. These are a combination of foods provided by Nutrisystem and those you buy yourself.
Nutrisystem results vary, but you can lose up to 13 to 15 pounds in the first month and one to two pounds per week after.
Yes. Nutrisystem dieters can enjoy alcohol in moderation — stick to drier wines and light beer. Customers should avoid mixed cocktails and alcoholic beverages high in sugar or fat.
Yes. Nutrisystem is designed to help dieters create healthy lifestyle habits and encourages 150 minutes of moderately intense physical activity each week. Nutrisystem offers the My Daily 3 plan as part of the company’s eating schedule to help customers get 30 minutes of exercise every day.
Nutrisystem now offers Partner Plan, designed for two people living in the same household. This is a great option if you're looking to lose weight with someone you live with! Learn more about the Partner Plan.
