Sample Day according to Nutrisystem
Breakfast = Entrée + 1 PF
Snack = 1 PF
Lunch = Entrée
Snack = 1 PF + 1 SC
Dinner = Entrée
Snack = Entrée
Total = (4) Nutrisystem Entrees, (3) Power Fuels, (1) Smart Carb
Unlimited Vegetables, Unlimited Free Foods, (3) or Fewer Extras
Flex Day according to Nutrisystem
Breakfast = 2 PF + 1 SC
Snack = 1 PF
Lunch = 1 PF + 1 SC
Snack = 1 PF + 1 SC
Dinner = 2 PF + 1 SC
Snack = 1 PF + 1 SC
Total = (8) Power Fuels, (5) Smart Carb
Unlimited Vegetables, Unlimited Free Foods, (3) or Fewer Extras
Ideally, the provided entrées and the flex meals would be interchangeable. Also, it is not recommended to eat more than one Flex Meal on the same day (at least early in the program). I wrote them like above for clarity. Again, ideally, you would stick to a 100% Flex Day when you leave the program in order to continue to maintain or loose weight depending on your situation.
Power Fuels
1 Serving = 80-120 Calories & has 5 or more Grams of Protein
Almonds (2 tbsp.)
Beef, Lean, Trimmed (2 oz.)
Cashews (2 tbsps.)
Cheese, Low Sodium (1 slice)
Chicken Breast (2 oz.)
Cottage Cheese, 1% Fat, No Salt Added (1/2 cup)
Crab Meat (3 oz.)
Edamame, Cooked, Deshelled (1/2 cup)
Egg (1 large)
Egg Whites (1/2 cup)
Ham, Low Fat, Lower Sodium (2 oz.)
Lunch Meat, No Salt Added (2 oz.)
Mackerel (2 oz.)
Milk, Low-Fat or Fat-Free (1 cup)
Parmesan Cheese, Low Sodium, Grated (1/4 cup)
Peanut Butter (1 tbsp.)
Peanuts (2 tbsp.)
Pecans, Halves (2 tbsp.)
Pistachios (2 tbsp.)
Pork, Lean, Trimmed (2 oz.)
Protein Powder, Whey or Soy (2 tbsp.)
Salmon, Canned in Water (2 oz.)
Seitan (1/2 cup)
Shrimp (3 oz.)
Soy Milk, Low Fat (1 cup)
Swordfish (2 oz.)
Tahini (1 tbsp.)
Tofu (1/2 cup)
Trout (2 oz.)
Tuna (2 oz.)
Tuna, Canned in Water (1/2 cup)
Turkey Breast (2 oz.)
Veggie Burger (3 oz.)
Venison (2 oz.)
Walnuts, Halves (2 tbsp.)
White Fish (3 oz.)
Yogurt, Fat-Free (1 cup)
Smart Carbs
1 Serving = 80-120 Calories & has 1 or More Grams of Fiber
Apple (1 medium)
Apple Juice (1/2 cup)
Banana (1 medium)
Barley, Cooked (1/2 cup)
Beans, Cooked (1/2 cup)
Blueberries (1 cup)
Bread (1 slice)
Cantaloupe, Cubed (1 cup)
Chickpeas, Cooked (1/2 cup)
Corn, Cooked (1/2 cup)
Couscous, Cooked (1/2 cup)
Crackers, Whole Grain (1/4 cup)
Dried Fruit, 1/4 cup
Fruit Cocktail, Canned in Water (1 cup)
Garbanzo Beans, Cooked (1/2 cup)
Grapefruit (1 medium)
Grapes (1 cup)
Hummus (1/4 cup)
Mandarin Oranges (2 medium)
Oatmeal, Prepared with Water (1/2 cup)
Orange (1 medium)
Orange Juice (1/2 cup)
Pasta, Dry, Uncooked (1/4 cup)
Pasta, Whole Wheat, Cooked (1/2 cup)
Peach (1 medium)
Pear (1 medium)
Peas (1/2 cup)
Pineapple, Canned in Water (1 cup)
Pita Bread, Whole Wheat, 6" (1 pita)
Plantains, Cooked (1/2 cup)
Rice, Brown, Cooked (1/2 cup)
Roll, Whole Wheat or Rye (1 small)
Strawberries, Whole (1 cup)
Sweet Potato (1/2 cup)
Watermelon (1 cup)
Yam (1/2 cup)
Vegetables
1 Serving = 1/2 Cup Cooked or 1 Cup Raw
Alfalfa Sprouts
Artichoke Hearts
Asparagus
Beets
Bell Peppers
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery (2 medium stalks)
Collard Greens
Cucumbers
Green Beans
Hearts of Palm
Kale
Leeks
Lettuce
Mixed Greens
Mushrooms
Okra
Onion
Rhubarb
Spaghetti Squash
Tomatillos
Tomato Juice, No Salt Added (1/2 cup)
Tomatoes
Turnips
Vegetable Juice, Low Sodium (1/2 cup)
Water Chestnuts
Watercress
Zucchini
Free Foods
1 Serving = 10 Calories or Less
Broth, Vegetable, Chicken, or Beef
Coffee, Black
Garlic
Ginger
Lemon Juice
Lime Juice
Green Chilies
Green Onions
Peppers, Hot or Jalapeno
Salsa
Scallions
Spices
Sweeteners, Calorie-Free
Tea, Unsweetened
Extras
1 Serving = 10-35 Calories
Avocado (1 tbsp.)
Chocolate Syrup, Sugar Free (1 tbsp.)
Coffee Creamer, Fat-Free (1 tbsp.)
Cream Cheese, Reduced-Fat or Fat-Free (1 tbsp.)
Honey (1 tsp.)
Ketchup (1 tbsp.)
Maple Syrup, Sugar-Free (t tbsp.)
Mayonnaise (1 tsp.)
Oil (1 tsp.)
Olives (6-7 small)
Popcorn (1 cup)
Pumpkin Seeds (1 tsp.)
Salad Dressing, Light or Reduced Fat (1 tbsp.)
Sesame Seeds (1 tsp.)
Sunflower Seeds (1 tsp.)
Tomato Paste (1 tbsp.)
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