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

a nutrisystem pizza
Pizza is one of the foods in a Nutrisystem meal plan.Nutrisystem

Long before meal delivery services were commonplace, Nutrisystem was already sending boxes of premade food to consumers. And over the years, you may have seen celebrities and regular people touting the benefits of the Nutrisystem weight loss program. Nutrisystem was once based in nationwide weight loss centers; now you order your meals over the internet and they are delivered to your home.

What Is the Nutrisystem Diet?

Founded in 1972 by Harold J. Katz, Nutrisystem is a weight loss meal delivery program. The company sells ready-made meals in calorie-controlled portions and ships them directly to customers. “Nutrisystem is a low-calorie weight loss program that offers balanced, easy-to-prepare meals, and controls calories by making the meal portions small,” says Molly Kimball, RD, a sports dietitian based in New Orleans.

Once you select a plan based on your age and sex, Nutrisystem delivers meals and snacks to your home so you don’t have to think about what you’re going to eat. You’ll eat six times a day, and the premade meals focus on lean proteins, healthy fats, fiber, vegetables, and “smart” carbohydrates, according to the company. These carbohydrates are lower-glycemic carbs. That means they are the type of carbohydrates that break down slowly and don't spike blood sugar, according to Harvard Health. Because everything is prepared for you, the idea is that all you need to do is eat the provided foods and you will lose weight, because you'll be cutting calories.

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. The plans are similar, with both men and women instructed to eat six times a day (a mixture of meals and snacks). There are plans that provide an entire week’s worth of food for you, but also plans that allow for “Flex” meals, which are those you can prepare yourself or eat out. Most plans allow for six Flex meals per week, with two Flex snacks per week for women and four for men. Nutrisystem offers a basic package of preselected foods or Uniquely Yours Max+, which has an expanded variety of menu options plus personalized nutrition support through the app.

Common Questions & Answers

How many calories do you eat a day on Nutrisystem?
You are advised to consume 1,200 to 1,500 calories per day on Nutrisystem. The company says this calorie level will help you lose one to two pounds per week. And while there is a calorie limit, you will not have to count calories, since Nutrisystem provides packaged pre-portioned meals.
What can I eat while on Nutrisystem?
You will eat Nutrisystem food, which consists of frozen meals and “pantry-ready” meals and snacks. There is a wide variety of options, including comfort food and restaurant favorites such as pastas, chili, waffles, cupcakes, and more.
How much weight can you lose in a month on Nutrisystem?
Because the calorie limit is set so that most people can lose one to two pounds per week on Nutrisystem.
How much does the Nutrisystem diet cost?
There are a few tiered plans that dieters can choose from, which range from $9.99 per day to $13.57 per day for women and $11.64 and $15.18 per day for men.
Who has used Nutrisystem?
Many celebrities have acted as spokespeople for Nutrisystem, including Marie Osmond, Julie Crisley, Dorinda Medley, Janet Jackson, Melissa Joan Hart, Dan Marino, and others.

What Are the Pros and Cons of the Nutrisystem Diet?

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.
  • You eat (and snack) frequently. Eating six times a day also helps your blood sugar stay even.

Cons

  • The menu is limited. Prepackaged food can get tiring, even with more than 160 menu items to choose from. 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 healthier than those that come in a paper box or plastic wrapper.
  • It can get expensive. Meal plans add up, especially since you’re supplementing with added fruits, vegetables, lean proteins, and healthy carbs, plus six on-your-own Flex meals and additional snacks per week.
  • It’s one-size-fits-all. Though in some instances Nutrisystem is customizable, the plan is not individualized for the specific person. The 1,200 to 1,500 calories per day is mostly recommended across the board, which may not be right for you and your needs.
  • 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.”

Benefits and Risks of Nutrisystem

Nutrisystem takes the guesswork out of meal planning, but it emphasizes packaged foods, meaning there are benefits and potential downsides to this plan. Read more below.

What Are the Benefits of Nutrisystem?

  • Everything is done for you. There is no need to count calories, plan menus, or really worry about what you’re eating day-to-day. “When you don’t have to analyze, count, measure, or cook, it’s really appealing,” says Amy Goodson, RD, a dietitian in Dallas–Fort Worth. Certain people, like busy moms and professionals, may appreciate the prepped food as one less thing to think about during the day.
  • 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. Adding healthy fresh foods, including fruits and veggies, will expand the range of nutrients you get each day.
  • 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.

Are There Any Risks to Following Nutrisystem?

While there aren’t necessarily health risks, there are negatives.

  • 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.
  • It may be hard to stick with long term. “I do question the sustainability of this lifestyle,” says Goodson. “While this type of diet plan is probably teaching you healthy eating on some level, it’s not forcing you to be accountable to yourself. When I work with clients, my goal is always to help them learn how they can implement these healthy habits when I’m not here. When you go off Nutrisystem, could you replicate what you were doing with normal eating?” she says. The reality: maybe not. Remember that you’re eating lower-calorie versions of favorite foods, and these items as they exist in the real world — burgers, muffins, pancakes — don’t come with the built-in portion- and calorie-control of prepackaged meals.

Nutrisystem Reviews

If you’re considering a commercial weight loss plan, it can be tough to know which one suits you best. “What I like about Nutrisystem is that they try and arm you with support via their website, the Leaf, which includes ways to make the meals taste the best, and lots of fitness help,” says Angela Lemond, RDN, the co-owner of Lemond Nutrition in Plano and Southlake, Texas.

How Much Does Nutrisystem Cost?

The cost of a Nutrisystem weight loss program can range from less than $300 a month to more than $400 for a monthlong supply of meals and snacks, depending on your plan. Because men tend to need more calories, the cost of the Nutrisystem for Men plan is higher, from $10.75 per day for a Basic package of preselected foods to the Uniquely Yours Max+, which starts at $13.75 a day. For women, the Basic package starts at $8.92 per day, while the most expensive option — Uniquely Yours Max+ — starts at $12.50 per day.

“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.”

What Foods Can You Eat on Nutrisystem?

Nutrisystem packaged foods consist of breakfast, lunch, dinner, and snacks, according to their menu. 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. While you won’t be going to the grocery store often on this plan, you do need to buy fresh vegetables to add to meals. Nutrisystem says you should eat at least four servings of vegetables per day.

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.

Nutrisystem Food Menu Samples

In the Nutrisystem weight loss program, you have more than 150 dishes to choose from. Meals are composed of 45–55 percent carbohydrates, 25–30 percent protein, and less than 30 percent fat, the company notes. The usual meal plan cycle is 28 days. You will eat every two to three hours, or six times a day (breakfast, lunch, dinner, and three snacks; men get an extra snack). The calories are all controlled by portion size. Here are some examples.

  • Breakfast Choices include cinnamon roll, honey wheat bagel, maple brown sugar oatmeal, and a turkey, ham, and cheese omelet.
  • Lunch Typical lunch options include a chicken mozzarella melt, tuna salad, red beans and rice with quinoa, and white cheddar mac and cheese.
  • Dinner A dinner selection could be artichoke and spinach stuffed chicken breast, Margherita pizza, bean Bolognese, or beef stew.
  • Snacks and desserts This weight loss program has plenty of snacks and desserts to choose from, including ice cream sandwiches, fudge bars, chocolate cupcakes, white cheddar popcorn, and cheese puffs.

How Much Should You Exercise While on Nutrisystem?

Nutrisystem encourages people on the program to stay fit and exercise according to government recommendations, which is 150 minutes of moderate-intense activity per week. 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.

How to Get Started on Nutrisystem

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, starting at $34.09.

Summary: Should You Try Nutrisystem for Weight Loss and Other Health Benefits?

Nutrisystem 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. But it has 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.

Additional reporting by Chris Iliades, MD.

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