womens

meal planner
Your day-to-day healthy eating guide

table of contents

03
daily tracker
p.4-31 daily menus

page

32
example day
p.32 example day

page

33
grocery guide
p.34 p.34 p.35 p.35 p.36 p.37 p.37 p.37 p.38 dairy proteins fruits fruit juices vegetables vegetable juices carbohydrates fats extras

page

39
next order
p.40 p.41 p.42 p.43 breakfast menu lunch menu dinner menu dessert menu page

page

dining out guide

p.46 welcome page p.47 helpful tips p.48 portion guidelines p.50 american food p.51 chinese food p.52 fast food p.54 french/continental food p.54 indian food p.55 italian food p.55 japanese food p.57 mexican food p.57 seafood p.58 thai food p.58 vegetarian food p.59-62 making the grade

45

page

And remember: were always here to helpif you have any questions about your program, please call us at 1-888-NS1-CORE (671-2673).

Getting Started is Easy!

1. Group your meals (using the color-coded packaging) and store them in an easily accessible spot. 2. Review your example day on p. 32 to get an idea of what your daily eating will be like. 3. Plan your week, and go grocery shopping for foods to complement your Nutrisystem program. 4. Visit www.nutrisystem.com today and set up your prole to start using our FREE online tools.

tionsyoure well on your way! Congratula

before

daily tracker
Heres where you keep tabs of your everyday eating, from your Nutrisystem meals and desserts, to your grocery foods such as proteins, fruits and vegetables. You can track your beverage intake here, too!

TINA

38

LOST

lbs.*

after

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: ________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
4

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: ________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
6

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: ________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
8

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: ________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
10

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

11

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: ________

Physical Activity: ________________________

Minutes:

________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
12

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

13

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes:

________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
14

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

15

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: __________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
16

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

17

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: __________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
18

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

19

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: __________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
20

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

21

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: __________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
22

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

23

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: __________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
24

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

25

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: __________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
26

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

27

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: __________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
28

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

29

date:
breakfast

/
Food/Time Eaten

date:
breakfast
__________________________ __________________________ __________________________
Food/Time Eaten

/
Food/Time Eaten

Nutrisystem Breakfast Entre Dairy or Protein Fruit

Nutrisystem Breakfast Entre Dairy or Protein Fruit

__________________________ __________________________ __________________________

Food/Time Eaten

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

lunch
Nutrisystem Lunch Entre Dairy or Protein Vegetable Vegetable

__________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________

with 2 tbsp. fat free dressing, if desired

with 2 tbsp. fat free dressing, if desired

daily tracker

snack
Dairy or Protein Fruit

Food/Time Eaten

snack
Dairy or Protein Fruit

Food/Time Eaten

daily tracker

__________________________ __________________________
Food/Time Eaten

__________________________ __________________________
Food/Time Eaten

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

dinner
Nutrisystem Dinner Entre Fruit or Vegetable Vegetable Vegetable
with 2 tbsp. fat free dressing, if desired

__________________________ __________________________ __________________________ __________________________ __________________________

__________________________ __________________________ __________________________ __________________________ __________________________

Fat

Fat

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

dessert
Nutrisystem Dessert Entre

Food/Time Eaten

__________________________
(recommend 6-8 eight oz glasses daily)

__________________________
(recommend 6-8 eight oz glasses daily)

Total Glasses of Water: ________ Weight: ______

Total Glasses of Water: ________ Weight: ______

Physical Activity: ________________________

Minutes: __________

Physical Activity: ________________________

Minutes: ________

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.
30

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

Have a question? Call: 1-888-NS1-CORE (671-2673)

Have a question? Call: 1-888-NS1-CORE (671-2673)

31

example day
Here is a typical day on Nutrisystem.

date:
breakfast

8 / 7/ 10

 Nutrisystem Breakfast Entre (Your Choice)  Light Yogurt 8 oz. (Dairy) or 1 Egg (Protein)  Cantaloupe, of a small melon or cubed 1 cup (Fruit)
lunch

If you have pancakes, you can top them with syrup! As long as its sugar-free and 20 calories or less, it counts as part of your breakfast entre.

example day

 Nutrisystem Lunch Entre (Your Choice)  Parmesan Cheese, 2 tbsp. (Dairy) or Turkey Slice, 1 oz. (Protein)  Tomatoes, unlimited (Vegetable)  Mixed Greens, Cucumbers, unlimited (Vegetable)
with 2 tbsp. fat-free dressing

When making a salad, you can combine as many unlimited vegetables as you want it still counts as only one vegetable serving!

grocery guide
What kinds of foods count as Proteins? What foods can I add-in? How big is a portion size? Is there anything extra I can have? Youll find all of your answers to your food selections right here.

snack

 Low-fat Cheese, 1 oz. (Dairy) or 1 Egg, hard boiled (Protein)  Grapes, 15 (Fruit)
dinner
Remember: for best results, space out your meals evenly throughout the day.

 Nutrisystem Dinner Entre (Your Choice)  Orange, medium (Fruit) or Spinach, raw unlimited (Vegetable)  Green Beans, cooked cup (Vegetable)  Carrots, raw 1 cup (Vegetable)  Almonds, 6 (Fat)  Nutrisystem Dessert (Your Choice)
Your caloric needs are tied to your weight. So if you have 100+ pounds to lose, your body requires some extra calories.

dessert

Total Glasses of Water: ________ 7 Weight: 175lbs ______

32

(recommend 6-8 eight oz glasses daily)

Physical Activity: ________________________ walking

Minutes:

________ 30

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

33

dairy
Fat-free Milk 8 oz. Note: If you choose cereal for your breakfast entree, 4 oz. of fat-free milk should be used, but does not count as your dairy serving for that meal. Soy Milk, low fat* 8 oz. Light Yogurt (Approximately 120 calories & at least 7g protein) 6-8 oz. Fat-free or Low-fat Cheese, low sodium 1 oz.

proteins continued
Lean Pork Tenderloin Lobster Protein Powder (whey, soy) 1 oz. 2 oz. 2 tbsp. (8.5-11g)

fruits
Apple Apricots (fresh) Apricots (dried) Banana Blackberries Blueberries Cantaloupe

If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

1 small cup cup 3 whole 3 whole 1 small (6) cup cup small 1 cup 12 cup 2 tbsp. 1 cup 2 2 cup large 15 2 small small 1 cup 1 large cup cup cup 1 medium 1 medium cup 1 cup 1 medium

Pear (fresh) Pear (canned, packed in water) Persimmons Pineapple (fresh, cubed) Pineapple (canned, in water) Plantains (cooked) Plums Plums (canned, packed in water) Pomegranate Prickly Pear Prunes Raisins Raspberries* Strawberries, whole* Tangelos Tangerine Watermelon (limithigh on the Glycemic Index)

1 small cup 2 small cup cup cup 2 small cup 1 cup 3 2 tbsp. 1 cup 1 cups medium

Apple Slices (dried) Applesauce, (unsweetened)

Sandwich Meat (with 2g or less fat), low sodium 1 oz. Sardines (canned in water), low sodium* Scallops* Seitan Shrimp* Soy Hot Dogs* (i.e.Veggie Dogs), low sodium Tempeh, low sodium Tofu* Tuna (canned in water), low sodium* Turkey (without skin) 2 2 oz. 2 oz. 2 oz. 1 link 2 oz. cup cup 1 oz. 2 oz.

Apricots (canned, packed in water) cup

Non-fat or Low-fat Cottage Cheese, low sodium cup Parmesan (grated), low sodium Low-fat Soy Cheese, low sodium* 2 tbsp. 2 slices

Cantaloupe (cubed) Cherries (fresh) Cherries (canned, packed in water) Cranberries (dried) Currants (red & white, fresh) Figs (fresh) Figs (dried) Fruit Cocktail (canned, packed in water) Grapefruit Grapes Guava Honeydew Melon Honeydew Melon, cubed Kiwi Loganberries Lychees (limithigh on the Glycemic Index) Mango Nectarine Orange Oranges, Mandarin (canned, packed in water) Papaya (raw, cubed) Peach (fresh)

grocery guide

grocery guide

proteins
Canadian Bacon Chicken (without skin) Clams Crab* Edamame (cooked, de-shelled)* Egg* Egg Substitute Egg Whites Fish, fresh (not breaded)* Fish, frozen (not breaded)* Ham Lean Beef Chuck Lean Beef Flank Lean Beef Rump Lean Beef Sirloin Lean Beef Tenderloin Lean Pork Loin Chop
* Natural source of omega-3 fatty acids

1 medium 2 small 1 cups

1 oz. 1 oz. 2 oz. 2 oz. cup 1 cup 3 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz.

Veggie Burger/Crumble (i.e. Boca Burgers)*

fruit juices
Acai Juice

For best results, you should minimize fruit juices as a fruit option.

cup cup cup cup cup cup 1 cup cup cup cup cup cup cup cup cup cup

Apple Cider (unsweetened) Apple Juice Apricot Juice Apricot Nectar Cranberry Juice Cocktail Cranberry Juice Cocktail, reduced calorie Fruit Juice Blends, 100% juice Grape Juice Grapefruit Juice Orange Juice Peach Nectar Pear Nectar Pineapple Juice Pomegranate Juice Prune Juice

34

low sodium=140mg or less per serving free= 5mg per serving reduced sodium = at least 25% less than the original product. If you want to add a grocery food to your program that is not listed within this food options section please call a counselor at 1-888-NS1-CORE (671-2673) for proper serving sizes.

Peach (canned, packed in water) cup

* Natural source of omega-3 fatty acids

35

vegetables
Artichoke, whole Artichoke Hearts Artichoke (Jerusalem or Sunchoke) Asparagus

(c) = cooked (r) = raw

vegetables continued carbohydrates continued

vegetable juices
Carrot Juice Tomato Juice, low sodium Vegetable Juice, low sodium cup cup cup

NOTE: When making a salad, you can combine as many unlimited vegetables as you wantit still counts as only one vegetable serving! 1 2 cup Unlimited 1 cup Mixed Greens Unlimited

Sweet Potatoes, Yams*

Tortilla (Whole-wheat, 6 inch) Wheat Berries Wheat Germ*

cup
1 cup 3 tbsp.

Mixed Vegetables cup (c) /1 cup (r) (without Corn, Peas, Turnips) Mushrooms Okra Onions, Green Onions, White Pea Pods Peppers (Any) Pimento Radishes Rutabaga Unlimited Unlimited Unlimited cup (c) /1 cup (r) Unlimited Unlimited cup Unlimited cup (c) /1 cup (r) Unlimited Snap Peas, Sugar Snap Peas, Yellow Snow Pea Pods Squash, Spaghetti Squash, Yellow* Spinach* cup (c) /1 cup (r) cup (c) /1 cup (r) Unlimited cup (c) /1 cup (r) cup (c) /1 cup (r)

Bamboo Shoots (Canned, sliced)

carbohydrates
If you have more than 100 pounds to lose, add one carbohydrate to breakfast and dinner, and add one fruit to lunch.

fats
Almond Butter Almonds Avocado Brazil Nuts* Cashew Butter Cashews Flaxseed* Hazelnuts (Filberts) Macadamia Nuts* Mayonnaise, reduced fat Non-Hydrogenated Oil Spread (e.g. Benecol) Oil (Canola, Olive, Peanut, Corn, Safflower, Flax)* Olives* Peanut Butter (smooth, chunky) Peanuts* Pecans* Pine Nuts Pistachios Pumpkin Seeds* 1 tsp. 6 cup

Beans (Green, Wax, Italian) cup (c) /1 cup (r) Beets cup (c) /1 cup (r) Unlimited Unlimited cup (c) /1 cup (r) Unlimited cup (c) /1 cup (r) Unlimited Unlimited cup (c) /1 cup (r) Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited Bok Choy, Chinese Chard, White Mustard Broccoli* Brussels Sprouts*

Barley (cooked) Beans (Garbanzo/Chick Peas, Pinto, Kidney, White, Black)*

2 medium 1 tsp. 4-5 1 tbsp. 5 3 1 tbsp. 1 tbsp. 1 tsp. 5 large 1 tsp. 4 halves 1 tbsp. 15 1 tbsp. 10 large (out of shell)

cup

grocery guide

Cabbage* Carrots Cauliflower* Celery Collard Greens* Cucumbers Daikon (Chinese radish) Dandelion Greens Eggplant Escarole Fennel

Sauerkraut, canned, low sodium

Bread (Whole-wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal) 1 slice

grocery guide

Cabbage, Chinese cup (c) /1 cup (r)

Buckwheat Groats (cooked)

Bulgur (cooked) Corn* Couscous (cooked)

cup cup cup cup

Mayonnaise (regular), low sodium 1 tsp.

Crackers (Whole-grain) oz. or 2-5 crackers English Muffin (Whole Wheat, Multi-grain) Graham Crackers Hummus Kasha Lima Beans Oatmeal (cooked)* Pasta (cooked al dente) Peas (Green)* Peas (Split, Black-Eyed) Pita (Whole-grain, 6 inch) Popcorn, low-fat (popped) Quinoa (cooked) Rice (Brown, cooked) Roll (Whole-grain, small) 3 squares 2 tbsp. cup cup cup cup cup cup 3 cups cup cup 1 roll

cup (c) / Unlimited (r) Unlimited Unlimited Unlimited cup cup Unlimited 1 cup cup (c) /1 cup (r) cup Unlimited Unlimited

Sprouts (Alfalfa, Bean, Soybean), raw Tomatillos Tomato (fresh) Tomato Paste Tomato Sauce Tomatoes, Cherry Tomatoes, Grape Turnips* Watercress Zucchini Water Chestnuts (canned)

Tomato, low sodium (canned) Unlimited

Greens (Collard, Kale)* cup (c) /1 cup (r) Greens (Mustard) Hearts of Palm Jicama (raw) Kale* Kohlrabi Leeks Unlimited 2 sticks Unlimited cup (c) /1 cup (r) cup (c) /1 cup (r) cup (c) /1 cup (r) Unlimited

Salad Dressings (regular, 45 calories or fewer), low sodium* 1 tbsp. Salad Dressings (reduced-fat, 45 calories or fewer), low sodium* 2 tbsp. Sesame Seeds* Squash Seeds* Sunflower Seeds* Tahini (sesame paste) Walnuts* 1 tbsp. 1 tbsp. 1 tbsp. 2 tsp. 4 halves
37

Lettuce (Iceberg, Romaine)*

(c) = cooked (r) = raw 36 * Natural source of omega-3 fatty acids * Natural source of omega-3 fatty acids

extras
seasonings and spices
Flavoring Extracts Fresh/Dried Herbs Garlic Hot Pepper Sauce Lemon Juice Lime Juice Pan Spray, non-stick Parsley Seasonings (no added salt) Spices (salt free) Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited

beverages
NOTE: We recommend limiting your daily caffeine intake. Broth (low sodium) Broth (sodium free) Club Soda Coffee Diet Soda/Diet Soft Drinks Drink Mixes (sugar free) Tea, Black/Green Tea, Herbal Tonic Water (sugar free) Limit to 8 oz. Limit to 16 oz. Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited Unlimited

Carbonated, or Mineral Water Unlimited

Sugar Substitutes (i.e. Splenda, Equal, SweetN Low) Unlimited Vinegar (excluding balsamic) Unlimited

next order
Youre well on your way to weight loss success! Keep going on the right pathchoose one of our convenient 28-Day Auto-Delivery programs when its time to order. With the 28-Day Auto-Delivery program, youll get valuable discounts, and your food is automatically delivered straight to your door! Its a great bargain! Just call 1-866-686-THIN (8446) or log on to www.nutrisystem.com to place your next order and keep going strong!

grocery guide

sugar free foods

NOTE: Limit the foods below to 3 servings daily. Sugar Free Gelatin Sugar Free Gum Sugar Free Jam (low sugar) Sugar Free Syrup Whipped Topping (fat free) 1 cup Unlimited 2 tsp. 2 tbsp. 2 tbsp.

NOTE: For best weight-loss results, you should not drink alcohol while you are on the Nutrisystem program. If you have any questions about this, please contact a counselor at 1-888-NS1-CORE (671-2673).

Sugar Free Hard Candy up to 5 pieces

condiments
Horseradish Ketchup (low sodium) Mustard Picante Sauce Relish 1 tsp. 1 tbsp. 1 tsp. 1 tbsp. 1 tsp.

Salad Dressings (fat-free, 45 calories or fewer), low sodium* 2 tbsp. Salsa (low sodium) Soy Sauce (low sodium) Taco Sauce Wheat Germ
38

cup 1 tsp. 1 tbsp. 2 tbsp. 1 tsp.

39

Worcestershire Sauce

On the following pages, you'll nd a sampling of Nutrisystem foods. Choose the ones you love for your next ordercreate your own personalized menu! And our kitchens are always adding exciting new foods to the menu, so make sure to call a counselor to nd out whats cooking!

lunch
Beans & Ham Soup Black Bean Tortilla Soup Black Beans & Rice Cheese Tortellini Cheesy Home-Style Potatoes Chicken and Pasta in Cacciatore Sauce Chicken Noodle Soup Chicken Salad Chocolate Peanut Butter Bar Chocolate Raspberry Bar Cream of Broccoli Soup Chicken Caesar Salad Dressing with Diced Chicken Creamy Tomato Soup Double Chocolate Caramel Bar Fettuccini Alfredo Fudge Graham Bar Hearty Minestrone Soup Mexican Style Tortilla Soup Noodles with Chicken and Vegetables Pasta Parmesan with Broccoli Pasta with Beef Red Beans and Rice with Sausage Split Pea Soup Three Cheese Pasta with Chicken Trail Mix Bar Tuna Salad Turkey Hot Dogs Vegetable Beef Soup

breakfast

Apple Cinnamon Oatmeal Apple Granola Bar Apple Strudel Bar Apple Strudel Scone Banana Nut Muffin Berries & Multigrain Flakes Blueberry Flavored Pancake Mix Blueberry Muffin Chewy Chocolate Chip Granola Bar Chocolate Chip Scone Cinnamon Bun Cinnamon Bun Bar Cinnamon Swirl Granola Bar Cluster Crunch Cereal Cranberry Granola Bar

Cranberry Orange Pastry Crispy Rice Cereal Double Chocolate Muffin Egg Frittata Harvest Nut Bar Lowfat Granola Cereal Maple Brown Sugar Oatmeal NutriCinnamon Squares Cereal NutriFlakes Cereal40% Bran Flakes NutriFrosted Crunch Cereal Pancake Mix Peanut Butter Granola Bar Southern-Style Biscuits & Gravy Sweetened Os Cereal Whole Grain Os Cereal

next order

next order

Pancakes

Cranberry Granola Bar

Berries & Multigrain Flakes

Beans & Ham Soup

Maple Brown Sugar Oatmeal

Cheese Tortellini

Chicken Salad

Cranberry Orange Pastry 40

Blueberry Mufn

Noodles with Chicken & Vegetables

Pasta Parmesan with Broccoli 41

All food in this menu is subject to availability.

All food in this menu is subject to availability.

dinner
Asian-Style Orange Chicken BBQ Pork Wrap BBQ Sauce over Beef, Beans and Rice Beef and Noodles in Teriyaki Sauce Buffalo Chicken Wrap Cheese and Spinach Ravioli with Meat Sauce Cheese Ravioli with Basil Tomato Sauce Chicken with Dumplings Chicken Alfredo Chicken Pasta Parmesan Chicken Tortilla Soup Chili with Beans Flame Broiled Beef Patty - Cooked Grilled Chicken Breast with Rib Meat Hearty Beef Stew Homestyle Beef with Mashed Potatoes & Gravy Italian Herb Flatbread Pizza Lasagna with Meat Sauce Macaroni & Cheese with Beef Mashed Potatoes with Meatloaf & Tomato Sauce Meatloaf & Tomato Sauce with Mashed Potatoes Mushroom Risotto Oriental Steak with Green Peppers and Noodles Pasta Fagioli Pasta Primavera with Tofu Rotini with Meatballs and Tomato Sauce Sloppy Joe Spaghetti with Meat Sauce Stroganoff Sauce with Beef and Noodles Swedish Meatballs with Pasta in Sauce Sweet and Sour Chicken with Noodles Thick Crust Pizza Vegetable Fajita Vegetable Lasagna with Basil Tomato Sauce Vegetarian Chili Wedged Potatoes with Sliced Beef Steak Zesty Cajun Style Chicken and Sausage with Brown Rice

dessert
Almond Biscotti BBQ Soy Chips Blueberry Lemon Dessert Bar Buffalo Wing Pretzel Sticks Carrot Cake Cheese Puffs Chocolate Caramel Dessert Bar Chocolate Chip Cookie Chocolate Chocolate Chip Pudding Chocolate Crunch Bar Chocolate Fudge Bar Chocolate Peanut Butter Bar Chocolate Pound Cake Chocolate Rainbow Delights Chocolatey Nougat Bar with Peanuts and Caramel Coconut Almond Bar Double Chocolate Almond Cookie Fudge Brownie Golden Pound Cake Honey Mustard Pretzel Sticks Milk Chocolatey Delight Bar Mint Chocolate Crunch Bar Nacho Crisps NutriChocolates Oatmeal Raisin Cookie Peanut Butter Cookie Peppermint Cookie Patty Pretzels Strawberry Shortcake Bar Thin Mint Crisp Bar Walnut Chocolate Chip Cookies White Chocolate Chunk Cookie Zesty Herb Snack Mix

next order

next order

Lasagna

Wedged Potatoes with Beef

Vegetable Fajita

Chocolate Caramel Dessert Bar

Hamburger (serving suggestion)

Golden Pound Cake

Zesty Herb Snack Mix

Thick Crust Pizza 42

Cheese and Spinach Ravioli

Chocolate Crunch Bar

Chocolate Chip Cookie

Milk Chocolatey Delight Bar 43

All food in this menu is subject to availability.

All food in this menu is subject to availability.

before

after

JULIE

dining out guide

For optimal weight loss, make sure to follow your Meal Planner the Nutrisystem foods in it are specifically designed to give you just the right balance of proper portions and good nutrition. But on those occasions when you find yourself eating out, use these valuable lists to help you stay on track!

34

LOST

lbs.*

45

welcome to a new way of healthy eating and smart choices!

In this Dining Out Guide, youll get the information you need to make smart food decisions wherever you are. Just follow the eating times and guidelines in your Meal Planner, and let the Nutrisystem serving sizes guide your portions. But for those days and times youre not at home, use this section as your guide. Since different restaurants present unique challenges, be sure to check here for suggestions whenever youre eating out.

helpful tips
The key to eating out is pre-planning. Here are some general tips that can help you plan for success:

Pre-plan Before You Go

Dont save up calories earlier in the day; make your meal fit into your normal schedule. Do not starve yourself before going out. Avoid temptation by planning what you will order ahead of time. Choose the restaurant carefully. Check out restaurant menus online before you go.

When Youre Dining Out

dining out guide

Smart. Balanced. Nutritious. Delicious. Start here and youre on your way!

Feel free to make special requests, like sauce on the side.

dining out guide

Think portion control. Change your focus from getting your moneys worth to enjoying the entire dining experience. Remember one overall message: Be in CONTROL. Position your mindset before you enter a restaurant.

Entrees
Pace yourself; eat slowly and put your utensil down in between bites. Try to be the last one to finish. Take frequent beverage sips. Ask for a To Go bag up front. Leave food on your plate. Signal the waitperson to remove your plate as soon as youre finished.

Redefine Fullness
Dont equate a bloated feeling or clean plate with fullness. Give your stomach time to tell your brain its full (approx. 20 min).

Savor the Experience

Try noticing the sights, smells and music in the air. Appreciate being waited on and not having to cook or clean up

46

47

portion guidelines
Everything today has become super-sized, and food portions are no exception! Servings are biggersometimes increased four times more than normaland even dinner plates are larger. It can be bewildering to figure out what a healthy portion is and how you can be sure thats what youre getting. But heres a handy guide to help you gauge proper portions in a snap.

Item
medium fruit1 cup cheese, tofu1 oz. peanut butter, cream cheese2 tbsp. meat, poultry3 oz.

About the size of

tennis ball, handful, fist 3-4 dice, your thumb ping pong ball, golf ball deck of cards, palm of hand

dining out guide

dining out guide

fruit, veggies cup fish3 oz. candy, nuts1 oz. snacks, chips1 oz.

1 handful checkbook, length of hand 1 handful 2 handfuls

Knowing portion sizes is the first step to staying in control when youre out. But here are some ways to ensure you actually get those portions. Always order the small size; dont super-size anything. Dont go to buffets. Before eating or drinking anything, look at the product label to see the recommended serving size and how many servings are included in the entire bag/box/bottle. When serving from large containers, place one portion on your plate and put the rest away and out of sight. Never eat out of the carton, bag or box. Wash out and save Nutrisystem cartons (entre trays, cups) and use them as a guide for store-bought food. Dont serve food family-style. Plate the food before the meal (with appropriate portions) and serve restaurant-style. Remember that you dont need to clean your plate. Leave food if youre full.

48

49

on the menurestaurants
Eating out has become one of Americas pastimes, but going to restaurants while still controlling your weight can be challenging. Many items are deepfried or prepared with rich sauces. Even if you think youre ordering smart, serving sizes tend to be deceptively large. Restaurant terms can also be puzzling: is a barnaise sauce high in calories? What about sauted food? There are also the perils of navigating different cuisines... Not to worry! In the following pages youll find tips and ordering suggestions for dining out. The different cuisines and specific types of restaurants youre likely to encounter are listed, along with good ordering choices to help you order wherever you are. Also, before you go, take a look at the making the grade chart starting on

chinese food
Better Choices
soups steamed Peking dumplings, roast pork strips shrimp, prawns, scallops and fish dishes vegetable listings (spicy green beans, veggie delight) lobster or light wine sauce simmered, steamed, roasted served on a sizzling platter fresh fish fillets hot and spicy tomato-based sauce

Bad Choices
duck dishes sweet-and-sour dishes egg rolls, fried shrimp, fried wontons fried, breaded, crispy egg foo yung in birds nest

dining out guide

page 59. There, youll find common food terms and a grade for each one. Check it out, and discover some grade-A choices!

dining out guide

Tips
request no MSG leave off the crispy, fried wonton substitute brown rice for white rice ask for sauces on the side use less oil/salt/soy sauce in preparation substitute chicken for duck

american food
Better Choices salads and broth soups stir-fry vegetable dishes broiled fresh fish fajitas blackened chicken or fish crisp lettuce and sliced tomatoes green or red onion spicy chicken blackened, mesquite-grilled, charbroiled marinated and broiled replace cole slaw with fruit get dressings on the side add or delete several items from dishes Bad Choices fried appetizers burgers, cheesesteaks, clubs and melts cream soups heavy dressings and mayonnaise items French fries golden, crispy, deep fried cheese: grated, melted, layered creamy, garlic butter, Alfredo sauce served in a crispy tortilla shell large, jumbo, piled high, stacked

Tips
eat appetizers as entrees hold the sour cream or mayonnaise vegetables instead of French fries sandwich on whole-wheat vs. croissant
51

50

Did you know?

A large soft pretzel has about 300 calories (and thats without the mustard!). And even though French fries are never a smart choice, if you do indulge, a serving size is 10 fries.

Did you know?

Using 1 tablespoon of mustard instead of 1 tablespoon of mayo will save you 40 calories!

dining out guide

dining out guide

fast food
Better Choices
with limited toppings and no cheese: plain hamburger junior roast beef sandwich grilled chicken sandwich salads with dressing on the side fresh, baked, broiled or grilled small, child-sized

Bad Choices
chickennuggets and strips fried chicken and fried chicken sandwiches fried seafood and fried fish sandwiches most toppings and cheese large orders of French fries fried, deep-fried, batter-dipped special sauce, mayo, cheese mega-sized, extra-large, value packed

Tips
plain or with limited toppings always order small fat-free dressings on the side a la carte items look for fruit/yogurt items

52

53

french food/continental food

Better Choices
grilled dishes: asparagus, shrimp, vegetables clear broth soups fish, chicken, shellfish small cuts of beef or lean pork vegetarian dishes vinaigrette, cilantro, sun dried tomatoes blackened, Cajun-spiced wine, tomato, chutney sauce roasted, poached, grilled, broiled, steamed

italian food
Better Choices
appetizerssquid, mussels, clams, marinated vegetables, soup pastas, meats, seafood or poultry marinara, primavera, white or red clam sauces, mushroom and wine sauces fish, scallops and chicken tomato-based sauces, red or white wine sauce, light mushroom sauce shallots, artichoke hearts, capers primavera, Florentine (spinach)

Bad Choices
high-fat appetizers, bread and butter melted cheese and rich sauces creamy soups stuffed dishes creamy sauce: mushroom, cheese, garlic, butter, herbed au gratin, crme fraiche stuffed or casserole hollandaise, mayonnaise, sour cream

Bad Choices
Alfredo, carbonara, parmigiana stuffed with cheese creamy sauces manicotti, cannelloni, tortellini, and lasagna pesto sauces prosciutto ham, pancetta

dining out guide

en brochette novella cuisine

dining out guide

Tips Tips
appetizer size vs. entre size no bread remove skin from the chicken hold the sauce on the pasta serve half and wrap half to go steamed vegetables vs. sauted extra plate to split dish; extra forks for desserts

half or petite portions sauce, butter/sour cream on side

indian food
Better Choices
kachumber and riata (Indian-style salads) daal (lentil soup) chicken, seafood, lamb, vegetable low-fat paneer chapatti or roti (unleavened wheat flatbread) tandoori and tikka lentils and vegetables chapatti or roti basmati rice

japanese food
Better Choices
steamed dishes or shabu-shabu (which you dip yourself) soups sushi and sashimi (raw fish) wasabi salad and fresh fruit fish, shellfish, poultry steamed, sauted, braised vinegared, marinated grilled, on skewers, barbecued broiled, served in broth

Bad Choices
crispy/deep fried cream, coconut sauces leavened fried appetizerssamosa, pakora cream, coconut-based soups and sauces fried, stuffed, leavened breads parathas, naan, kulcha dessertskheer, kulfi, carrot halwa, lassi

Bad Choices
battered and fried deep-fried, tempura, agemono, katsu fried bean curd teriyaki, soy-based dishes sauces tempura, age tofu and dumplings (fried)

Tips
make more/less spicy less oil and salt in preparation
54

Tips
use less sauce in preparing this dish substitute scallops for beef
55

dressings/sauces on the side

no butter/ghee sauces on the side

mexican food
Better Choices
gazpacho, chili con carne, black bean soup salsa (you can use it for salad dressing, too) chicken or beef enchiladas, burritos, soft tacos, fajitas black beans shredded, spicy chicken/beef served with salsa covered with enchilada sauce grilled, marinated, simmered wrapped in a corn tortilla

Bad Choices
topped with sour cream, guacamole, or black olives covered with shredded cheese served in fried tortilla shell chorizo (Mexican sausage) layered with refried beans tortilla chips nachos, fried items, melted cheese and refried beans chili con queso, guacamole, refried beans

dining out guide

Tips
hold the sour cream, guacamole, and refried beans hold the grated cheese extra salsa on the side salad without the fried shell an order of soft tortillas on the side

dining out guide

seafood
Better Choices
mahi mahi, monkfish, mussels poached salmon, steamed halibut and vegetables mesquite grilled tuna, swordfish kabobs blackened bluefish broiled, blackened, Cajun style in mustard dill sauce with herbs, spices, cilantro barbecued, kabobs poached freshly cooked

Bad Choices
breaded and fried, batter-dipped fish and chips served with cream/cheese sauce Thermidor baked stuffed, or rolled creamy chowder or bisque high-fat preparations (oil & butter) fried clams or fish chowder, white

Tips
extra lemon wedges substitute dinner salad for cole slaw
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broil instead of pan fry butter and sour cream on the side
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thai food
Better Choices
satay and steamed mussels healthy soups: tom yum koong, po taek salads vegetable-heavy dishes stir-fried, sauted, braised, steamed basil sauce or basil leaves lime juice fish sauce, hot sauce napa, bamboo shoots, black mushrooms, ginger, garlic

making the grade

Heres a guide to common food terms you might see on a menu when youre out to eat. Its a good idea to familiarize yourself with some of these terms and use this guide when youre ordering out to help you make good choices. Try to choose dishes described by A and B terms, and stay away from C terms. Term Al Dente Definition A culinary term used typically in pasta where the pasta is soft enough to chew but has a firm bite; this term can also be used to describe vegetables Homemade mayonnaise-based sauce Sauce made from pan-roasting meats A method of cooking typically using an oven; usually little fat is added Grade A

Bad Choices
deep-fried, crispy, golden brown curry sauce (made with coconut milk) eggplant (most often fried) duck dishes, usually high in fat and fried curry dishes and coconut milk dishes high sodium soups: tom ka gai, chicken coconut soup

Aioli Au Jus Baked Barbeque

C B A

dining out guide

Tips
make more/less spicy substitute vegetable oil for coconut oil substitute scallops or shrimp for beef in dish more veggies/less meat in dish dressing on the side Barding/Larding Bearnaise Sauce Bechamel Sauce Beurre Blanc Bisque Blackening

A typical American style of cooking in which meats, A fish or vegetables are either marinated in a dry or wet rub and slow-cooked over wood or charcoal; depending on the sauces this can be a healthy alternative A procedure of adding fat back into foods, or wrapping/basting meats with fat A sauce prepared from butter, egg yolks and tarragon A white/cream sauce thickened with flour A sauce prepared from butter, wine and aromatics A soup prepared with cream A special type of searing in which meats or fish are typically coated in highly flavorful spices and cooked at very high heats in some fat (i.e. butter, oil); it can be requested to use little or, at times, no oil A method of quick-cooking in boiling water; typically used with vegetables A method of cooking used for tougher pieces of meat; sauces/liquid used in cooking may be higher in fat Coatings used on meats in preparation for deep frying or pan frying Cooking done with meats and vegetables; similar to grilling C C C C C B

dining out guide

vegetarian food
Better Choices
salads lentils and beans vegetables and edamame tofu, seitan, tempeh, veggie burgers tomato sauce fresh fruit variety of vegetables whole grains, couscous, quinoa, brown rice

Bad Choices
crispy, deep fried, golden high-fat dressings pesto or cheese-based sauces cream soups fried appetizers and entrees go light on full-fat cheeses avocado

Blanched/Blanching Braised Breaded Broiled

A B C A

Tips
less oil and salt in preparation no butter sauces on the side
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hold the cheese go for appetizer portion size

59

Term Brulee Charbroil Chowder Confit

Definition A method of topping a dessert with sugar and then caramelizing or burning the sugar to form a crust Cooking over an open flame; similar to grilling A soup usually containing bacon and/or pork fat and potatoes; some versions may contain cream A method of preparation used in French Cuisine which cooks meat submerged in oils/fats over low temperatures for a long period of time Meats are salted and brined, such as corned beef Sauce usually prepared from fresh fruits or slightly blanched vegetables and served with meat, fish or desserts A method of cooking where cream or high fat cheeses are used

Grade B A B

Term Ganache Gastrique Gratin

Definition A dessert chocolate preparation made with chocolate and heavy cream A sauce made by reducing vinegars and/or combinations of juices and aromatics A dish topped with cheese and bread crumbs and then baked A method of cooking done with meats and vegetables; similar to broiling A sauce prepared from butter and egg yolks A liquid is used to enhance flavors of meats; usually low in fat and high in flavor A French preparation for fish in which the fish is dredged in a coating and pan fried in butter A technique of adding cold butter into a sauce at the last stage before presentation to enhance flavor and appearance A piece of fish or meat is pounded very thin, then sauteed or grilled Food is partially submerged in oil; many restaurants vary and may only use a little bit of oil Food is stored in salty brine in order to preserve Meat or fish is roasted or grilled on a flavorful piece of wood (such as cedar)

Grade C A C A C A C

C Grilled B A Hollandaise Marinated Meuniere

Corned Coulis

Creamed Deep-fried

C C B

Food is completely submerged in hot oil to quickly cook A sauce preparation made from Espagnole sauce (see below) and used with many meat preparations A method of coating food; often done before deep frying or pan frying Food is typically placed within a casing of puff-pastry or pie dough and then baked Food is placed in a parchment paper pouch, baked and steamed with its own natural moisture Brown sauce flavored with bacon and vegetables; the basis for most brown sauces Cooking used mainly in Creole cuisine where little to no liquid is used; can be similar to braising Alcohol is added to the food and set a flame; can add extra calories Poultry which has been cooked in butter and simmered in a liquid until finished A method of batter/deep frying foods (i.e. corn fritters, hush puppies)

Monte Au Beurre

dining out guide

dining out guide

Demi-Glace

Paillard C Pan-fried C Pickled A B A B C C Sashimi Plank Cooking Poaching Reduction Remoulade Roasted Rotisserie

A B B A

Dredged En croute En Papillote Espagnole Etoufee Flambe Fricassee Fritter

Food is submerged in gently simmering, flavorful liquids A Sauce made by reducing stocks or other flavorful liquids B A mayonnaise-type dressing native to Creole cooking A method similar to baking which typically uses little fat and high oven temperatures A style of cooking where meats are kept in a constant rotation over a heat source (i.e. open flame, oven etc.) A Japanese preparation that includes slices of raw fish C A B

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Sauteed Seared

Cooking that uses a small amount of fat in a pan over a range or open flame Browning the outside of meat/fish before the food is transferred to another cooking method (such as baking, roasting or braising) to finish the cooking process Similar to poaching; foods are placed in water or flavorful liquids which are not quite boiling Food is smoked with wood chips; smoked food can be high in salt Food is vacuum-sealed with herbs and aromatics and cooked in submerged circulating water Cooking which uses steam to prepare foods Cooking which completely submerges food (i.e. meat) in a flavorful liquid and cooks for several hours; gravies can be high in fats Cooking that uses high heat and typically very little fat; common to most Asian cuisines Japanese preparation of fish, vegetables, seaweed and rice Deep frying common with Japanese food Thickened stock used for soups and sauce A preparation for salad dressings usually combining 3 parts oil to 1 part vinegar

A B

notes

Simmer Smoked Sous-vide Steaming Stewed

A B A A B

dining out guide

Stir-Fry Sushi Tempura Veloute Vinaigrette

A A C C B

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Have a question? Call: 1-888-NS1-CORE (671-2673)

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notes

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Have a question? Call: 1-888-NS1-CORE (671-2673)

PLEASE NOTE: Substituted food items may contain different ingredients than those in items originally ordered. Nutrisystem food items may contain or may have been manufactured in a facility that also processes: milk, eggs, crustacean shellfish, tree nuts, peanuts, wheat or soybeans. Prior to consumption: Please carefully check all individual product packages for the most updated information regarding ingredients and nutritional content if you have any food allergies or if you are otherwise concerned about any particular ingredients. IMPORTANT HEALTH INFORMATION You may not use a Nutrisystem program if you are (a) pregnant, (b) nursing, (c) under 18 years of age, (d) anorexic or bulimic, or (e) allergic to peanuts. As a general guideline, we also recommend taking a multivitamin as part of your Nutrisystem program for optimal health. Please consult your physician before beginning a Nutrisystem program, or any other weight loss program. Please be sure to eat all the food that is recommended on your program. Failure to follow the program protocol and eat all of the food recommended may involve the risk of developing serious health complications.

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