Nutrisystem is a weight loss program promoting a healthy weight loss of 1 lb. to 2 lbs. per week. Nutrisystem dieters receive prepackaged meals by mail that they supplement with fresh fruits, vegetables and dairy products that they purchase at the grocery store. If the cost of the Nutrisystem meals has prevented you from trying this weight loss program, you can follow the principles of the program without buying the costly prepackaged meals.
Step 1
Determine the number of calories you should consume at eact meal and snack. According to "NutriSystem Nourish: The Revolutionary New Weight-Loss Program," women are allotted three 350-calorie meals and one 150-calorie snack to total 1,200 calories daily. Men are allotted three 450-calorie meals and one 250-calorie snack to total 1,600 calories per day.
Step 2
Purchase healthy foods to make your own meals. "Contemporary Nutrition" suggests incorporating lean protein, complex carbohydrates and healthy fats into your meals for optimal health. Examples of lean protein include lean poultry, meat, fish, egg whites, skim milk, yogurt and tofu. Complex carbohydrates include fruits, vegetables and whole grains Examples of healthy fats include nuts, avocado and olive oil. "Handbook of Obesity Treatment" says that frozen meals offer convenient portion controlled meals, though you should use them in moderation because of their high sodium content.
Step 3
Plan meals and snacks to meet your caloric needs. Look up the caloric content of foods with which you are unfamiliar in a calorie book or in an online database, such as the U.S. Department of Agriculture's National Nutrient Database for Standard Reference. For example, if you are a woman, a sample meal may be a turkey sandwich with 3 oz. of turkey breast and two slices whole wheat bread and a small apple. These items have 120 calories, 180 calories and 50 calories, respectively, and total 350 calories.
Step 4
Prepare your meals several days in advance. Nutrisystem delivers food monthly, but you will want to prepare your meals no more than a week in advance to prevent spoilage. Use a food scale and measuring cups to ensure precision with portion control.
Step 5
Store your meals and snacks in containers with lids or plastic sandwich bags. Eat three meals and one snack or dessert each day.
Things You'll Need
- Calorie book
- Containers with lids
- Plastic sandwich bags
- Food scale
- Measuring cups
References
- "NutriSystem Nourish: The Revolutionary New Weight-Loss Program"; NutriSystem and Dr. James Rouse; 2004
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD and Albert J. Stunkard MD; 2004
- "Contemporary Nutrition," Gordon M. Wardlaw and Anne M Smith; 2007
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