Basic Plan Overview

This is based on the nutrisystem diet.   You may purchase the Nutrisystem meals or we can teach you how to do an equivalent diet with all store bought foods.

We recommend that you consider registering for a webpage at http://www.nutrisystem.com/ .  Whether you order the food or not, the web page is free.  There are many things you can do on this site: set your goals, track your weight, get advise, look up the details of the program, upload pictures (before & after), order food, or keep in touch with friends on the weight loss journey.

Once you've registered you can go to My Program where you will find the diet program - what you can eat at each meal (i.e. how many proteins, carbs, etc for each meal).  Then to determine which foods and the amount of that food you can have you would look under My Program - Recommended Grocery Foods.  This is where you will find a list of proteins (1 egg, 8 oz of skim milk, etc),  carbs (breads, pita, crackers. . .),  fruits (12 cherries, 1/2 grapefruit . . ) etc. 

Now for those who want to make substitutions and use your own store bought foods you will want to reference the following to determine how many calories and what types of foods you can use on your substitutions.

Breakfast ( 230-260 calories) Men +75
1 Fruit
2 Dairy or Protein
1 Carb (<130 cal)  (Men 2 Carbs)

Lunch (330-360 calories)  Men + 75 calories
1 Salad w/ fat free dressing
1 protein & 1 Carb ( entrée:  carb 75 - 100 cal, protein 100 cal or less)| (Men 2 Carbs)

1 extra dairy or protein (can include in entrée)

Snack: (100-180 calories)
 1 dairy or protein
1 fruit

Dinner: (360-420 calories) Men + 75 calories
1 salad w/ dressing or Fruit
2 Servings of veggies
1 protein, 1 carb, + extras for entrée (240-300 cal: carb 100-120 cal, protein usually 4 oz lean meat) (Men +1 extra Carb)

Dessert: 100-130 cal (protein & fruit) or (protein & carb)

And for a list of great grocery store foods to use as substitutions