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We’ve all seen the ads featuring Marie Osmond and Dan Marino for the meal system guaranteed to help you shed pounds. But is Nutrisystem just another fad weight loss program that doesn’t know when to call it quits? Or can it help you achieve your weight loss and fitness goals?
I was previously a Nutrisystem weight loss counselor with direct access to in-depth program knowledge. I also worked exclusively with people who were on the program, so I’ve heard everything—and I mean everything—regarding their thoughts on the ready-to-eat meals.
In this Nutrisystem review, I’ll cover everything included with the Nutrisystem diet program, including types of plans, meal options, cost, and what kind of results you can expect. I’ll also dive into what real people thought about the Nutrisystem program.
Our Ratings
- Overall: 4/5
- Value/price point: 4/5
- App: 4/5
- Personalization: 5/5
- Convenience: 3/5
What is Nutrisystem?
SPECS
- Starting Price: $339
- Diet types: Paleo, etc.
- Shipping: Free shipping available
- Food delivered: Fresh/frozen
- Delivery areas: Continental United States - Locations outside Continental U.S. include AK, HI, Puerto Rico, APO and PO Boxes, military addresses and other U.S. territories and possessions and Canada.
GET 50% OFFNutrisystem is a weight-loss program that can help you reach your fitness and health goals by offering tailored meals that fit your caloric window with balanced nutrition. Founded in the 1970s, Nutrisystem claims to have helped millions lose weight and become more confident in their bodies.
The Nutrisystem diet program offers a variety of plans depending on your specific needs and weight-loss goals. It also conveniently delivers your meal plan to your doorstep. The Nutrisystem meal plan should be complemented by additional groceries you purchase. For example, you’ll need to buy vegetables, fruits, nuts, seeds, etc., to meet all your nutritional requirements for a well-balanced diet.
All the Nutrisystem meal programs have been designed to control your hunger, regulate your blood sugar levels, and help you lose weight without feeling hungry.
The Nutrisystem Revamp
In 2021, the company developed the all-new Nutrisystem that's completely tailored to the individual to help support digestive health, improve metabolism, and adapt to specific caloric goals. All of this so you achieve your desired weight loss in the healthiest way possible.
In addition to the diet's nutritionally balanced meal plan, they've created a specialized Nutrisystem D program for those living with diabetes or other health conditions that require a low-carbohydrate and low-sugar meal plan.
Additionally, Nutrisystem now provides customers direct access to the NuMi SmartAdapt™ feature of the NuMi® app to help further customize and recalculate calorie goals and appropriate meals as your weight changes. Maintaining an accurate fitness journal may help prevent weight-loss plateaus and help you burn more calories to reach your goals.
How Does Nutrisystem Work?
Nutrisystem is a monthly (four-week) diet plan that includes fully prepared breakfasts, lunches, dinners, and snacks for five days out of the week. For a seven-day option, they have a more expensive program called Uniquely Yours, which features more menu variety, a personalized nutrition plan, premium frozen meals, and meals inspired by popular restaurants. That said, they never charge for shipping, which is a nice bonus considering the meal plans aren't always the most budget-friendly.
In addition to the meals, all programs include weight-loss coaching for one-on-one support available on-demand. You won't be given a personal coach; rather, you can call the Nutrisystem Center and connect with one of their many coaches. If you find that you get along best with one particular coach, you can ask them for their availability. Although I spoke with many people per day, I had about 15 customers who would always ask for me specifically when calling in.
Since I already had a fitness background and was trained like the other coaches, I didn’t need to call or check in with another coach when using this service.
What to Expect with Nutrisystem Diet
On a Nutrisystem plan, you're supposed to eat six times per day. Here’s the breakdown of a typical day:
- Breakfast
- Early snack
- Lunch
- Post-lunch snack
- Dinner
- Evening snack
This eating schedule was designed to leave no room for other meals or snacks that might derail you from your weight-loss goals and help you feel satiated between the big meals. When I tried the program, eating the six meals was easy, mainly because everything was pre-portioned. I also exercised regularly, so I was typically looking forward to my next meal.
The First Week
The first week differs slightly from the rest of the program, and it helps you jump-start your weight loss to achieve better results. During the first week, you only have three meals, one snack, and one Nutrisystem shake that contains a variety of macro- and micronutrients to help keep you satiated.
As you track your progress in the app, the AI helps optimize your plan and recalculate your calories and meal options depending on how much weight you've lost and whether some of your preferences have changed.
The Nutrisystem Menu
The menu changes daily, so you never get bored with the same meals, and it also gives you the freedom to indulge in your favorite meals eight times a week. These are considered your "Flex Meals" and are saved for weekends or nights out. These “Flex Meals” are the meals that aren’t provided by Nutrisystem and are considered an opportunity to have some flexibility with your diet. Nutrisystem realizes that many people will have days of the week they eat out with family and friends.
With that said, if you want to have Nutrisystem meals for the remaining two days of the week but don’t want to sign up for the 7-day program, you can also always buy additional foods from their a la carte section. This option contains a variety of frozen and fresh meals so you can stay on track even if you don't choose to extend your subscription for the full week.
What Can You Eat on Nutrisystem?
The Nutrisystem program does not focus on “foods to eat” and “foods to avoid” because they aren't labeling food as good or bad. They believe the only way to stay consistent with their plan is if you have the ability to enjoy your favorite meals while following their program. This is one reason they added the "Flex Meals" option into every plan, allowing you to go out for dinner, order your favorite Thai takeout, or enjoy an after-dinner dessert…within reason.
While on Nutrisystem, you can expect to eat six times a day through a combination of Nutrisystem meals and smaller store-bought items like yogurt, apples, etc. The Nutrisystem program contains fully prepared meals, snacks, and a variety of frozen meals, so you won't have to cook anything yourself. They're easy and convenient to reheat, so you can have your meal ready in just a few minutes.
Even though their meals are low-calorie and designed to help you lose weight, you'll see several options on their menu that won't make you feel like you're missing out. You'll see everything from pizza and pasta to cinnamon rolls and muffins, but a cleaner, lower-calorie version. These meals are balanced to reflect what a well-balanced protein, carbohydrate, and fat intake should be. The only exception is the diabetes plan that contains all low-carb meals, so they don't cause a blood sugar spike that could worsen your symptoms.
Here’s an example of what a typical on-program day might look like for you. This is a personal example from when I was following the program:
- Breakfast: Nutrisystem Turkey Sausage and Egg Muffin
- Morning Snack: Low-sugar Greek yogurt
- Lunch: Nutrisystem Mushroom Parmesan Soup with Chicken
- Afternoon Snack: Sunflower seed butter with one small apple
- Dinner: Nutrisystem Grain-Crusted Pollock with Vegetables
- Evening Snack: Nutrisystem Vanilla Ice Cream Sandwich
As you can see, the items you provide are minimal until the weekend arrives, when you’ll have to prepare all your meals. With that said, you can buy additional Nutrisystem meals and snacks to cover all seven days of the week.
One thing to mention is that men will receive additional Nutrisystem snacks because, according to the Nutrisystem website, the male body requires more calories.
How Much Does Nutrisystem Cost?
Nutrisystem regularly has offers and sales, so be on the lookout for those if you're interested in trying it out. The starting price for the full 30 days is $339.99. This price reflects the 20 meals you receive:
- 5 breakfast meals
- 5 lunch meals
- 5 dinner meals
- 5 snacks
GET 50% OFFThe other two days of the week are open for you to cook for yourself, eat out, or you can order additional Nutrisystem meals. One thing to factor into your budget is the extra amount spent on complementary groceries or eating out each week. Let’s assume you’ll cook for yourself the remaining two days of the week. While the snacks won’t break the bank, whole meals might add up. When I spoke with customers, they mentioned spending between $30 to $100 extra per week. The reason for such a discrepancy is that some people tend to eat out all weekend and do the Nutrisystem diet during the week, others bought extra meals from Nutrisystem directly, and many more people tried to do everything right and bought extra groceries to cook for themselves on the Flex Days.
If you go with the basic plan, cook most of the time you aren’t using Nutrisystem meals, and eat out once a week at a modest restaurant, you can expect to spend around $450 per month.
The Benefits and Drawbacks of Nutrisystem
While Nutrisystem has gained a large following due to its convenience and easy-to-follow meal plans, there are two things I want to point out in this Nutrisystem diet review: the concern about its sustainability and reliance on processed foods.
First, let’s start with the good things about the Nutrisystem program. As a weight loss counselor, I was happy to see how the program simplified portion control. Not only were the meals properly portioned, but every program included an in-depth, picture-based guide on portion control. I was also a big fan of Nutrisystem for recognizing that individuals may have different dietary needs by offering meal plans for those with specific requirements, like diabetes, vegetarians, and women over 55. Further, Nutrisystem allows users to customize their meal plans according to their preferences and dietary requirements. This tailored approach ensures that individuals can enjoy a diet that suits their tastes and helps them achieve their weight loss goals. There’s one exception: vegans. Nutrisystem does not have a vegan-friendly meal plan.
With all that said, one of the main concerns I’ve always had about Nutrisystem is its reliance on processed foods. While these meals may be convenient and portion-controlled, they often contain high levels of sodium and preservatives, which may not be ideal for long-term health.
Essentially, you’re paying for convenience with Nutrisystem. It’s certainly much cheaper to cook at home. And for many people, the cost of Nutrisystem can be prohibitive, which is why Nutrisystem might not be a great option for those on a tight budget.
Finally, I never believed that Nutrisystem was a sustainable long-term option. Like many trendy diets, it isn’t teaching you how to do things for yourself. Yes, they do include guides on portion control, and you have access to weight loss counselors like me, but you’re not actively learning how to cook and eat healthier. If there’s one month when you can’t afford the meals, for example, there’s a good chance you could slip into old eating habits and lose the progress you made. In my opinion, Nutrisystem is a great way to start a weight loss journey, but I wouldn’t call it a new way of life.
What We Like About Nutrisystem
- Convenient, easy-to-follow meal plans
- Specialized meal plans for diabetics, vegetarians, and women over 55
- Tailored approach and customizable meal plans for individuals
- Brand is well-established and trusted by many
What We Don't Like About Nutrisystem
- Highly processed meals
- Not suitable for vegans
- Expensive
- Not sustainable long-term
Specialized Nutrisystem Programs
The Nutrisystem weight loss program is known for its regular—divided into plans for men and women—and specialized plans. Each meal plan is designed with your health goals and needs in mind and comes in three tiers so you can fit them into your budget.
- Basic Plan: The least expensive plan provides all six meals per day, five days out of the week. It includes personalized, one-on-one, on-demand coaching and free shipping. This is the one I used when trying the program; it provided what I needed because I enjoyed going out and cooking for myself on the weekends.
- Uniquely Yours: The second tier of the plan—and the most popular option—contains everything from the basic plan but with more meal selection, frozen options, and their new indulgent meals inspired by popular restaurants.
- Uniquely Yours Max+: This is the most expensive plan. It includes everything from Uniquely Yours as well as premium meals, a personalized nutrition plan designed by their SmartAdapt™ feature of the NuMi app, and the option to choose between five or seven days a week.
- Quick 9: Nutrisystem has recently introduced the Quick 9 option. This is a “quick fix” program that provides you with seven full days of Nutrisystem meals, snacks, and protein-packed shakes designed to help accelerate weight loss of up to five pounds in the first week. During the second week, you’ll get enough meals and snacks for five days, helping to push you into losing an additional four pounds. These results are not guaranteed.
- Partner Plan: The partner plan is divided into three tiers, with the same options as the regular plan but with servings for two people.
- Nutrisystem D (Diabetes): The diabetes plan is offered in three options, but unlike the regular meal plans, it comes with a specialized Nutrisystem D meal plan which helps regulate blood sugar levels and abstains from high-carb ingredients.
- Vegetarian: The vegetarian meal plan was designed for those who don't eat meat. Since the menu items are limited in this section, it's only offered as a five-day option, and you can choose between 75 meals. Most of them contain dairy, though, so the plan is not suitable for vegans.
- Complete 55: Finally, the Complete 55 plan is a three-month program designed for women 55 and older who need support with their metabolism, want to burn fat and lose weight, and hit their daily protein numbers without struggle. For the first month, you'll follow the meal plan seven days a week, then transition to five days a week for the second and third months. You can continue to maintain it for as long as you'd like.
Nutrisystem vs. Jenny Craig
When it comes to weight loss programs, Nutrisystem and Jenny Craig are two of the most popular options available. Both programs offer pre-packaged, portion-controlled meals designed to help individuals lose weight and improve their overall health.
- Convenience: Nutrisystem and Jenny Craig both provide users with the convenience of pre-packaged meals delivered directly to their door. Jenny Craig also offers the option of pick-up from a local center.
- Dietary options: Nutrisystem offers a wider variety of meal plans, including those tailored for diabetes, vegetarians, and women over 55. However, both programs allow users to customize their meal plans according to their preferences and dietary requirements.
- Food quality: While both Nutrisystem and Jenny Craig rely on pre-packaged meals, Jenny Craig is considered to have higher-quality meals in terms of taste and overall satisfaction. Nutrisystem's meals tend to be more heavily processed, which may be a drawback for those who want to prioritize whole, unprocessed foods.
- Cost: Nutrisystem and Jenny Craig can both be expensive because they require users to purchase their pre-packaged meals directly from the respective companies. However, Nutrisystem is considered to be more affordable, with lower monthly costs for their meal plans.
- Support and coaching: Jenny Craig offers personalized support through one-on-one consultations with a personal consultant, either in-person at a local center or over the phone, for additional motivation, guidance, and accountability during their weight loss journey. Nutrisystem offers limited support through online resources and customer service representatives, which may not provide the same level of personalized assistance. That said, all weight loss counselors have access to the same information.
Read our full Jenny Craig review.
Nutrisystem vs. Diet-to-Go
Another popular weight loss program that offers pre-packaged, portion-controlled meals designed to help individuals achieve their weight loss goals is Diet to Go.
- Convenience: Nutrisystem and Diet-to-Go provide the convenience of pre-packaged meals, making meal planning and preparation simple for users. Nutrisystem delivers meals directly to your doorstep, while Diet-to-Go offers two options: home delivery or local pick-up at designated locations.
- Dietary options: Nutrisystem offers a variety of meal plans. Diet-to-Go also provides a range of meal plan options, such as the Balance plan for general weight loss, the Balance-Diabetes plan for those with type 2 diabetes, and the Carb30 plan for individuals seeking a lower carbohydrate diet. Both programs allow users to customize their meal plans according to their preferences and dietary requirements, but Nutrisystem has a slight edge with specialized meal plans.
- Food quality: Diet-to-Go is known for its emphasis on fresh and wholesome ingredients in its meals. They aim to provide high-quality, chef-prepared, nutritionally-balanced, and flavorful meals. Nutrisystem's meals tend to be more heavily processed and may contain higher sodium levels and preservatives.
- Cost: Both Nutrisystem and Diet-to-Go can be expensive, but Nutrisystem is generally considered more affordable than Diet-to-Go, with lower monthly costs for meal plans.
- Support and coaching: Nutrisystem offers access to a weight loss coach with online and app-based resources. Diet-to-Go doesn't emphasize personalized support or coaching. Diet-to-Go is more about the meal delivery service and less about guiding the customer to weight loss success.
Read our full Diet-to-Go review.
Our Final Takeaway (Is Nutrisystem Worth the Money?)
Having worked for the company, I want to highlight the good and bad in this honest Nutrisystem review. The Nutrisystem program is a simple-to-understand and convenient meal program that takes the guesswork out of everyday eating. Like most things, the meals could be hit or miss. Some tasted great—especially the frozen snacks—and others I never wanted to see again (pretty much anything soup related). Additionally, the program is easy to follow, but only if you have a solid plan for your Flex Days. Without a plan, it’s much easier to fall back into bad dietary habits.
Simply put, the Nutrisystem program may be worth the money if you want to jump-start your weight-loss journey and need help getting started. It's also a great option if you're unaware of how much you consume in a regular meal.
Just like any other weight-loss program, Nutrisystem helps you lose weight in the short term. Whenever you're eating fewer calories than you're expanding, your body will naturally reach for its fat stores to generate fuel and energy.(1) If you're looking for a long-term weight management solution, I recommend spending your money on high-quality whole foods and learning to cook for yourself.
So, is Nutrisystem worth the hype? Not really. Although it's a convenient option for those who want to lose weight and enjoy the ease of getting everything pre-made so they don't have to think about it, the quality of their meals is still on the low side. Most of it is highly processed and contains a variety of artificial additives, sweeteners, thickening agents, and even colors to make the food taste good and increase its shelf-life.
If you want to try Nutrisystem, we suggest you use it as a jump-start to a healthy weight-loss journey. Follow it for one to three months while learning to maintain the weight loss you've achieved without going overboard or rebounding.
Why Trust Us?
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Disclaimer: Always make sure to consult with your doctor before starting a new diet. Any weight lost that totals more than 1 pound per week over a long period of time is unusual and should be monitored by a doctor.
FAQs About Nutrisystem
How Does Nutrisystem Food Taste?
Having personally tasted the food and spoken with hundreds of clients on the program, I can say that the food isn’t too bad. It depends on what you get. Naturally, frozen items are the best tasting, which is why they are the most popular. Anything you need to microwave can be hit or miss.
Some of the customer favorites included the cinnamon roll, grilled chicken sandwich, chicken parmesan, and chocolate cheesecake. I would eat some of the snacks at night because they tasted so good and were low in calories.
How much weight can I lose on Nutrisystem?
As a Nutrisystem weight loss coach, we had to be very explicit in what we told customers about their weight loss. On paper, the average weight loss was between half a pound to two pounds per week. However, what your results will be and how much weight you'll lose depends on several factors, including your age, activity level, and your starting weight and muscle mass. I knew several customers who lost 30 pounds in their first month, but they also had 150 pounds to lose.
How long do most people stay on Nutrisystem?
This one depends on the individual. If I had to give an average amount of time, I’d say that most people choose to stay on the Nutrisystem for three to six months. I also knew older clients who felt that the system was convenient, and they didn’t care about the preservatives, so they had been on it for years. This isn’t the norm, though.
Is Nutrisystem Healthy?
Nutrisystem can be considered “healthy” for some individuals, particularly in the short term, as it helps promote weight loss through portion-controlled meals and a structured eating plan. The program is designed to provide balanced nutrition with an appropriate mix of protein, carbohydrates, and fats while keeping calorie intake low. It also encourages users to consume more fruits and vegetables.
However, there are some concerns about the healthiness of Nutrisystem in the long term as the program relies heavily on processed meals, which can contain high levels of sodium and preservatives. Some meal options also have up to 12 grams of sugar.
What Foods Can't You Eat on Nutrisystem?
While Nutrisystem tries to stay away from the “good food” and “bad food” designation, there are some general guidelines they encourage when it comes to avoiding certain foods:
- High-calorie, high-fat foods: Foods high in calories and unhealthy fats should be avoided, as they can hinder weight loss progress. Examples include deep-fried foods, full-fat dairy products, and fatty cuts of meat.
- Sugary foods and beverages: Foods and drinks high in added sugar should be limited, as excessive sugar intake can lead to weight gain and other health issues. This category includes candy, pastries, soda, and sweetened fruit juices.
- Excessive alcohol consumption: Alcohol consumption should be limited or avoided altogether, as it can contribute to empty calories and hinder weight loss efforts.
References
- Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
About the Author
David has over a decade of experience as a NASM-certified personal trainer, fitness and nutrition specialist, and sports conditioning specialist. David has written blog posts, e-books, training guides, and online courses that cover a range of health and fitness topics.
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