Nutrisystem Diet Plan

Nutrisystem was created in the early 1970s by entrepreneur Harold Katz.

It began as a liquid protein diet and evolved into a heat-and-eat meal delivery service in the 1990s.

The popular Nutrisystem diet program is a portion-controlled eating plan with prepackaged foods delivered to your home.

It offers different programs for men, women, vegetarians, seniors, and people with type 2 diabetes.

Nutrisystem Programs

  • Women’s Programs – 28 day plan
  • Men’s Programs – 28 day plan
  • Nutrisystem D – Diabetic Plan – 28 day plan for managing Type 2 Diabetes (Men’s and Women’s version available).
  • Vegetarian

Nutrisystem Plans

  • Basic Plan – Pre-selected ready-to-go food.
  • Core Plan – An additional 100 foods available (choose your own).
  • Uniquely Yours – An additional 150 foods available (choose your own – including frozen foods).
  • Uniquely Yours Plus – Same as above but with the addition of high-protein shakes.

Plan Options

Nutrisystem offers multiple plan options for you to choose from.

Pick how much food you want delivered and what types of food you’d like to choose from to get started.

You can even get certain plans catered to specific dietary restrictions.

Here’s a break down of each option so you can select the best one.


This plan comes with the lowest Nutrisystem cost and offers you the flexibility to make your own dinners.

You can order in four-week increments with deliveries each week.

Here’s what’s included for each day:

  • Breakfast
  • Snacks
  • Lunch
  • Dinner

Women on this plan receive one daily snack while men receive two daily snacks since they need more calories.

You can choose to either pick your meals or receive the chef’s choice, which is recommended for first-time orders.

Plus, it will save you time and learn your favorite meals available through the program.

The basic plan comes with breakfast, lunch, dinner, a shake, and a bar for each day.

Nutrisystem will choose which meals you get.

It costs $274.99 with auto-delivery (or $9.82 a day) for women, and $314.99 with auto-delivery ($11.25 per day) for men.

If you choose to upgrade to a custom menu so you pick your items, it costs $296.97 for women and $336.97 for men.


The Core plan is the most popular option among Nutrisystem clients, providing the majority of your meals and snacks while still offering some flexibility to cook on your own or go out to eat.

The first week is called FreshStart and helps to jumpstart losing weight.

For each day of the first week, you’ll receive a ready-to-go breakfast, lunch, dinner, shake, and snack.

For the next three weeks, women receive breakfast, lunch, dinner, and a snack for five days.

Men receive an additional snack each day.

You then get to choose two times each week to prepare your own meals in each category. 

You’ll also get plenty of perks available through Nutrisystem, including access to dieticians, counselors, trackers, and other valuable resources.

This plan starts at $10.54 per day, and costs $294.99 with auto-delivery for women, and $334.99 for men.

The custom version of this package costs the same.

Uniquely Yours

Nutrisystem’s top-rated program, Uniquely Yours closely resembles the Core plan in terms of how much food you receive, but the difference is that you get to choose between both ready-to-go meals and frozen meals.

This options also comes with a much wider selection of meals to choose from, making it a favorite among many Nutrisystem users.

The FreshStart week comes with pre-planned meals and snacks for each day of that first week.

Then you’ll receive five days of Nutrisystem meals, allowing you to integrate your Flex meals at your choosing.

Like the other plans, male customers receive one additional daily snack than women do in order to meet their caloric needs.

Nutrisystem’s Uniquely Yours plan starts at $11.96 per day, and includes a full selection of all 150 meals — including adding as many frozen meals to the plan as you’d like.

It costs $334.99 for women with auto-delivery, and $374.99 for men.

Uniquely Yours Plus

Nutrisystem’s newest option, Uniquely Yours Plus is a bit more expensive than the standard Uniquely Yours program.

That’s because you get FreshStart probiotic shakes included with your plan.

These are in addition to the meals and snacks you would already receive with the regular Uniquely Yours plan.

You can use your FreshStart shakes either as snacks to fill in for those you’d normally buy yourself from the grocery store, or in addition to your current diet plan.

Plus, many people use one of these shakes as a tasty treat that’s actually good for you.

Specialized Meal Plans

Nutrisystem is sensitive to the fact that many individuals seeking to lose weight also have some dietary restrictions.

With that in mind, they’ve created quite a few specialty plans that you can pick from if you have certain food needs.

If you’re vegetarian or diabetic, here’s what to expect when you go on a Nutrisystem diet.

Vegetarian Plan

You don’t have to give into a meat diet in order to lose weight with Nutrisystem.

There are over 90 vegetarian meals you can choose from. Plus, they’re all approved by dieticians to make sure you’re getting all the nutrition you need each day.

Example meals include pancakes for breakfast, an egg white spinach crepe for lunch, and stuffed shells with sautéed spinach for dinner.

For dessert, you could opt to enjoy a chocolate brownie bar.

With such a wide variety, you definitely won’t get bored eating vegetarian meals with Nutrisystem.

The vegetarian plan, costs $11.96 per day for women and $13.39 per day for men.

The diabetics plan, which starts at $9.82 for women and $11.25 for men.

With each plan:

  • Orders are placed on their website and food items are shipped your door free of charge.
  • 24-7 phone access to nutrition support and counseling (not available with basic plan).
  • Access to online tools and community.
  • Transition plans also available after reaching goal weight.

Examples Meal-by-Meal

If you’re looking for Nutrisystem reviews telling you exactly what you’ll eat while on the Nutrisystem diet plan, you can find out some general choices here.

Remember, you can either opt for the chef’s choice to be surprised each week, or pick and choose your favorites.

Here are sample meals you can expect to enjoy through Nutrisystem.

For Breakfast:

  • Double chocolate muffin and almonds
  • Cherry cheese roll with low-fat milk
  • Canadian bacon and egg muffin with cottage cheese
  • Turkey ham and cheese omelet with fruit and plain yogurt
  • Homestyle pancakes with latte

For Snacks:

  • Plain yogurt
  • Apple slices and peanut butter
  • Pistachios
  • Low-fat cheese and grapefruit (or whole-grain crackers)
  • Almond butter and celery sticks

For Lunch:

  • Grille chicken sandwich with mixed greens
  • Hamburger and celery sticks
  • Four cheese melt and cucumber slices
  • Chicken fajita melt and bell pepper slices
  • White cheddar mac and cheese with sugar snap peas

For Dinner:

  • Pork tenderloin with roasted sweet potato and green beans
  • Margherita pizza and carrot sticks
  • BBQ seasoned chick with roll and mashed cauliflower
  • Creamy chicken broccoli pasta with sautéed veggies
  • Four cheese manicotti and sautéed spinach
  • Bean Bolognese and mixed greens

For Dessert:

  • Stuffed apple pie
  • Lemon zest cake
  • White cheddar popcorn
  • Chocolate chip cookies

Is Nutrisystem Right for You?

Nutrisystem is definitely designed for people who truly want to lose weight.

While the cost of Nutrisystem may seem high, it may actually end up being budget-friendly if you frequently opt to eat out because you don’t know what to cook.

Plus, you can stop worrying about whether or not you’re eating too many calories each day since all the hard work is done for you.

Because Nutrisystem now also offers plans for vegetarians and diabetics, you can lose weight while still addressing your dietary restrictions.

If you’re gluten-free or vegan, you may have more difficulty finding meals that work for you.

For most people, though, Nutrisystem provides a safe, healthy way to learn how to portion your meals in a way that is effective, convenient, and delicious.

How Much Does Nutrisystem Cost Per Month?


Where to buy Nutrisystem

Nutrisystem is available at the following:

Perhaps the easiest way to buy Nutrisystem is online through their site.

You can sign up for plans and choose from any of the meals available (though you’ll need to upgrade in some cases for frozen meals).
You can also buy select Nutrisystem food and drinks in several retail locations, including Walmart.

Walmart commonly has protein bars, Nutrisystem shakes, or shake mixes available in store or online.

A four count of five shake mixes costs around $35, and a six-pack of protein bars costs around $40.

Walmart also has a Favorites 5 Day Diet Kit for $59.98.

Sometimes you can purchase Nutrisystem on sale through Costco, which also sells Nutrisystem gift cards.

You may also be able to find discounts on Nutrisystem on sites like Groupon.


Nutrisystem works for some people, though it doesn’t always work for everyone due to a variety of reasons including personal taste or allergy restrictions.

Because they offer a refund, it’s possible to try the items with less risk to see if the diet would be right for you.

Before starting any new type of diet plan, remember that it’s a good idea to consult your doctor or a registered dietitian, especially if you have any preexisting conditions.

They’ll be able to advise you on the best diet plan for your specific circumstances.

Learn more about The Nutrisystem diet and shop for related:

Snacks: Meals: Drinks:


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This information is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

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