Nutrisystem Diet Plan: What You Can and Can’t Eat

The Nutrisystem diet plan is designed to help individuals lose weight through portion-controlled, balanced meals that are conveniently delivered to your door. One of the reasons for Nutrisystem’s popularity is its simplicity—there’s no need to count calories or prepare complex meals. Instead, Nutrisystem provides you with pre-portioned meals and snacks that are designed to meet your nutritional needs while promoting weight loss. But what exactly can you eat on Nutrisystem, and which foods are off-limits?

In this article, we’ll break down the types of foods included in the Nutrisystem meal plans and what foods you’ll need to avoid or limit to stay on track.

What You Can Eat on Nutrisystem

Nutrisystem provides a variety of meals and snacks that are balanced, portion-controlled, and designed to promote steady weight loss. Here are the main types of foods you can expect to eat on the Nutrisystem plan:

1. Nutrisystem Pre-Packaged Meals

The cornerstone of the Nutrisystem plan is its pre-packaged meals, which include breakfast, lunch, dinner, and snacks. These meals are designed to be nutritionally balanced with the right mix of protein, fiber, and healthy fats to help you feel full while keeping calorie intake in check. Nutrisystem offers a wide variety of options, so you won’t get bored with your meals.

Breakfast options: Muffins, pancakes, oatmeal, granola, breakfast bars, and egg-based dishes.
Lunch options: Soups, salads, sandwiches, wraps, and pasta dishes.
Dinner options: Meatloaf, grilled chicken, turkey and mashed potatoes, pizza, lasagna, and more.
Snacks and desserts: Nutrisystem also provides healthy snacks like popcorn, cookies, protein bars, and shakes to help you satisfy cravings without overindulging.

2. Fresh Fruits and Vegetables

While Nutrisystem provides pre-packaged meals, it encourages you to supplement these with fresh fruits and vegetables. You’ll be expected to add non-starchy vegetables to your meals, such as:

Non-starchy vegetables: Spinach, broccoli, kale, zucchini, bell peppers, cucumbers, and tomatoes.
Fruits: Apples, berries, oranges, bananas, and other fresh fruits in moderation.

These additions are vital for getting extra fiber, vitamins, and minerals while staying within your calorie goals.

3. Lean Proteins

Nutrisystem emphasizes lean proteins to help you feel full and preserve muscle while losing fat. In addition to the proteins found in Nutrisystem meals, you’ll be encouraged to add more lean protein to your diet, such as:

Chicken breast: Grilled, baked, or roasted without added fats.
Fish and seafood: Salmon, tuna, shrimp, and other seafood are great sources of lean protein.
Eggs: A protein-rich breakfast or snack option.
Low-fat dairy: Greek yogurt, cottage cheese, and low-fat cheese are excellent protein sources.

4. Healthy Fats

Though Nutrisystem is a calorie-controlled diet, it includes healthy fats in small amounts to support overall health. Some sources of healthy fats you can enjoy include:

Avocados: In moderation.
Olive oil and nut butters: For dressings or as a small addition to meals.
Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds can be added as a snack or meal enhancement.

What You Can’t Eat on Nutrisystem

While Nutrisystem allows for a wide variety of foods, there are certain items you’ll need to avoid or limit to achieve optimal results. These restricted foods are typically high in empty calories, added sugars, and unhealthy fats, which can derail your weight loss efforts.

1. Sugary Foods and Drinks

Foods that are high in sugar can lead to weight gain and cravings, so they are largely restricted on the Nutrisystem plan. These include:

Sugary beverages: Soda, fruit juices, energy drinks, and sweetened coffee drinks.
Candy and sweets: Regular candy bars, sugary cereals, pastries, and cakes.
Desserts with added sugars: Instead of traditional desserts, Nutrisystem offers its own range of healthier sweet treats to satisfy your cravings.

2. Processed Foods

Highly processed foods that are often loaded with unhealthy fats, sodium, and preservatives should be avoided. These include:

Fried foods: French fries, fried chicken, and other deep-fried items.
Fast food: Most fast-food meals are high in calories and unhealthy ingredients, making them incompatible with the Nutrisystem plan.
Packaged snacks: Chips, crackers, and other processed snacks that are high in salt and artificial additives.

3. Refined Carbohydrates

Nutrisystem emphasizes whole grains and complex carbohydrates that provide slow-releasing energy. Refined carbs, which can spike blood sugar levels and contribute to weight gain, are to be avoided. These include:

White bread and pastries: Stick to whole-grain options instead.
Sugary cereals: Opt for high-fiber, whole-grain cereals instead.
White rice and pasta: Whole-grain versions are preferable.

4. High-Fat Meats

While lean proteins are encouraged, fatty meats that are high in saturated fats should be minimized. These include:

Bacon and sausage: Processed meats are high in unhealthy fats and calories.
Fatty cuts of beef: Ribeye and other fatty cuts should be replaced with leaner options like sirloin or tenderloin.

5. Alcohol

Alcohol is restricted on Nutrisystem because it can contribute to excess calorie intake and can hinder your weight loss progress. While occasional consumption may be allowed on a limited basis, it’s generally recommended to avoid alcoholic drinks, especially high-calorie options like beer, cocktails, and sugary mixed drinks.

Flexibility and Moderation

While Nutrisystem provides clear guidelines on what you should and shouldn’t eat, there is still room for flexibility. The program promotes moderation rather than strict restriction, allowing you to enjoy occasional indulgences as long as they fit within your daily calorie goals.

Conclusion: A Balanced Approach to Weight Loss

The Nutrisystem diet plan emphasizes portion control, balanced meals, and frequent eating to help individuals lose weight without feeling deprived. The program provides pre-packaged meals and snacks that are convenient and nutritionally balanced, while encouraging you to supplement them with fresh fruits, vegetables, and lean proteins. By avoiding sugary, processed, and high-fat foods, you can stay on track and achieve your weight loss goals.

Overall, Nutrisystem offers a structured, convenient approach to healthy eating, making it easier for individuals to stick to a weight loss plan without the need for complex meal prep or calorie counting. Whether you’re looking for a straightforward way to manage your diet or a program to help you lose weight, Nutrisystem provides clear guidance on what to eat and what to avoid to support your weight loss journey.