Fruit Options .
Guidelines: 15 grams Carbohydrate, 60 Calories.
Fruit Serving Size.
Apple 1 small.
Applesauce 1/2 cup.
Apricots (fresh) 4 whole.
Apricots (canned) 1/2 cup.
Banana 1/2 of 9.
Blackberries 3/4 cup.
Blueberries 3/4 cup.
Cactus Pear 1 medium.
Cantaloupe 1/3 mellon.
Cantaloupe 1 cup cubes.
Cherries (fresh) 12.
Cherries (canned) 1/2 cup.
Cranberry Sauce 2 tbsp.
Currants (red & white, fresh) 1 cup.
Dates 2 .
Figs 1 .
Fruit Cocktail 1/2 cup.
Guava 1 fruit.
Grapefruit 1/2 fruit.
Honeydew Melon 1/8 fruit.
Kiwi 1 large.
Kumquats, raw 5.
Lemon 3 medium.
Lime 3 medium.
Loganberries 1 cup.
Lychees (Limit- High on the Glycemic Index) 1/2 cup (10).
Mandarin Oranges 1/2 cup.
Mango 1/2 cup.
Mango 1/2 fruit.
Nectarine 1 medium.
Orange 1 medium.
Papaya 1 cup cubed or 1/2 fruit.
Peach (fresh) 1 medium.
Peach (canned) 2 halves.
Pear (fresh) 1 small.
Pear (canned) 1/2 cup.
Persimmons 2 medium.
Pineapple 3/4 cup fresh.
Pineapple 1/3 cup canned.
Plantains, cooked 1/3 cup.
Plums (canned) 1/2 cup.
Pomegranate 1/2 medium.
Prickly Pear 1 medium.
Rhubarb, sliced 2 cups.
Star Fruit (Carambala) 1 Fruit or 1 Cup Cubed.
Strawberries, whole 1 cup.
Tangerine 2 small.
Ugli Fruit 3/4 cup.
Watermelon (Limit- High on the Glycemic Index) 1 slice or 1 1/4 cup cubed.
Dried Fruits Serving Size.
Apple slices 4 Rings.
Apricots 7 Halves.
Cranberries 2 Tbsp.
Dates 2 1/2.
Figs 1 .
Raisins 2 Tbsp.
Prunes 3 Prunes.
Fruit Juice Serving Size.
Apple juice 1/2 cup.
Apple cider (unsweetened) 1/2 cup.
Apricot Nectar 1/3 cup.
Cranberry juice cocktail 1/3 cup.
Cranberry juice cocktail, reduced calorie 1 cup.
Fruit juice blends, 100 % juice 1/3 cup.
Grapefruit juice 1/2 cup.
Grape juice 1/3 cup.
Orange juice 1/2 cup.
Peach Nectar 1/3 cup.
Pear Nectar 1/3 cup.
Pineapple juice 1/2 cup.
Pomegranate Juice 1/3 cup.
Prune juice 1/3 cup.
Tangerine Juice 1/2 cup.
NutriSystem 2007. All rights Reserved .
VEGETABLE SERVINGS 5g carbohydrates, 2g protein, 25 calories.
Artichoke, whole 1/2 large.
Artichoke Heart 2 pieces canned (not marinated).
Artichoke (Jerusalem or Sun choke) 1/4 cup.
Asparagus 1/2 cup Cooked or 1 cup Raw.
Bamboo Shoots (Canned, diced) 1 cup.
Beans (Green, Wax, Italian) 1/2 cup Cooked or 1 cup Raw.
Bean Sprouts 1/2 cup Cooked or 1 cup Raw.
Beets 1/2 cup Cooked or 1 cup Raw.
Bell Peppers (All Varieties) 1/2 cup Cooked or 1 cup Raw.
Bok Choy, Chinese Chard, White Mustard 1 cup cooked.
Broccoli 1/2 cup Cooked or 1 cup Raw.
Brussels Sprouts 1/2 cup Cooked or 1 cup Raw.
Cabbage 1/2 cup Cooked or 1 cup Raw.
Cactus Leaves (Nopales) 1/2 cup.
Carrots 1/2 cup Cooked or 1 cup Raw.
Carrot Juice cup (2 fl. oz).
Cauliflower 1/2 cup Cooked or 1 cup Raw.
Cherry Tomatoes 6-Apr.
Chinese Cabbage 2 cups shredded raw, 1 cup shredded cooked.
Chinese Eggplant 1/2 cup.
Collard Greens 1/2 cup Cooked or 1 cup Raw.
Daikon (Chinese Radish) 1 cup fresh.
Dandelion Greens (Boiled) cup.
Eggplant 1/2 cup Cooked or 1 cup Raw.
Fennel 1/2 cup Cooked or 1 cup Raw.
Green Beans 1/2 cup Cooked or 1 cup Raw.
Greens (Collard, Kale, Mustard) 1/2 cup Cooked or 1 cup Raw.
Hearts of Palm 2 sticks.
Jalapeno 4 peppers.
Jicama, raw cup.
Kale 1/2 cup Cooked or 1 cup Raw.
Kohlrabi 1/2 cup Cooked or 1 cup Raw.
Leeks 1/2 cup Cooked or 1 cup Raw.
Mixed Vegetables (without Corn, Peas, Turnips) 1/2 cup Cooked or 1 cup Raw.
Mushrooms 1/2 cup Cooked or 1 cup Raw.
Mustard Greens 1/2 cup Cooked or 1 cup Raw.
Okra 1/2 cup Cooked or 1 cup Raw.
Onions 1/2 cup Cooked or 1 cup Raw.
Pea Pods 1/2 cup Cooked or 1 cup Raw.
Pimento 2 medium or cup.
Pumpkin, mashed cup.
Radishes 1 cup Raw.
Rhubarb 1 cup.
Rutabaga 1/2 cup Cooked or 1 cup Raw.
Sauerkraut, canned cup (High in Sodium).
Snow Pea Pods 1/2 cup Cooked or 1 cup Raw.
Spinach 1/2 cup Cooked or 1 cup Raw.
Sprouts (Alfalfa, Bean, Soybean) 1 cup raw, cup cooked.
Spaghetti Squash 1 cup raw, cup cooked.
Sugar Snap Peas 1 cup raw, cup cooked.
Summer Squash 1/2 cup Cooked or 1 cup Raw.
Tomato 1/2 cup Cooked or 1 medium raw.
Tomato Canned 1/2 cup.
Tomato Paste 1 Tbsp.
Tomato Puree 1/4 cup.
Tomato Juice (low sodium) 1/2 cup.
Tomato Sauce 1/3 cup.
Turnips 1/2 cup Cooked or 1 cup Raw.
Vegetable Juice (low Sodium) 1/2 cup.
Yellow Snap Peas (Frozen) cup.
Yellow Squash 1/2 cup Cooked or 1 cup Raw.
Water Chestnuts (canned) 6 whole.
Zucchini 1/2 cup Cooked or 1 cup Raw.
NutriSystem 2007. All rights Reserved.
The NutriSystem Counseling Team.
Protein recommendations from NutriSystem Counselors. I would adjust the serving sizes to fit the Dairy/Protein stats of 100 calories or less, 3g fat or less and 7-8g of protein or more, however:.
Protein Serving Size Best Option.
Bacon Substitute 2 tbsp .
Beef 1 oz Round, Sirloin, Flank, Tenderloin, Chuck,Steak, Rump, Ground Round- (All Trimmed of Fat).
Buffalo 1 oz .
Calarmari 1 oz .
Canadian Bacon 1 oz Note: Sodium content high.
Cheese 1 oz Fat-free or Low fat.
Cheese (Ricotta) 2 tbsp Made with part skim milk..
Cheese (String) 1 .
Chicken 1 oz White meat, No skin.
Chicken Wings 1 wing Note: Not Fried.
Clams 2 oz .
Cottage Cheese 1/4 cup Fat-free or Low fat.
Crab 1 oz .
Cream Cheese (Fat Free) 4 tbsp (2 oz) .
Deer 1 oz .
Duck 1 oz No skin, Well drained of fat.
Edamame Beans 1/3 cup .
Egg 1 .
Egg White 3 .
Egg Substitute 1/2 cup .
Fish 1 oz Cod, Flounder, Haddock, Halibut, Trout, Tuna, Lox, Herring, Salmon, Catfish. (No breading.).
Ham 1 oz Fresh or Boiled Ham .
Hot Dogs 1 oz 3 grams of fat or less per ounce.
Imitation Crabmeat 2 oz .
Lamb 1 oz Roast, chop, leg.
Lobster 2 oz .
Mussels 2 oz .
Octopus 1 oz .
Ostrich 1 oz .
Oysters 6 med .
Parmasan Cheese (grated) 2 tbsp .
Pheasant 1 oz No skin.
Pork 1 oz Fresh/Boiled Ham,Tenderloin,Loin Chop.Canadian Bacon,Cured,Canned Note: High Sodium.
Protein Shakes View Label 100 calories or less with at least 7-8 grams of protein, Whey or Soy Protein.
Salmon 1 oz Fresh or canned.
Sandwich Meat 1 oz 2 grams of fat or less per ounce.
Sardines (canned) 2 med .
Sausage 1 oz 3 grams or less of fat per ounce. Note: High Sodium.
Scallops 2 oz .
Shrimp 2 oz .
Smart Dogs 2 oz .
Soy Beans 1/3 cup .
Soy nuts 1/4 cup Unsalted is best option..
Squid 1 oz .
Tempeh 1/4 cup Note: Medium Fat Meat (Limit).
Textured Vegetable Protein (TVP) 1/4 cup Note: Medium Fat Meat (Limit).
Tofu 3 oz Note: Medium Fat Meat (Limit).
Tofu Hot Dog 1 .
Tuna (canned in water) 1/4 cup .
Turkey 1 oz No skin .
Veal 1 oz Lean Chop, Roast.
Veggie Burgers 2 oz 100 calories or less with at least 7-8 grams of protein.
Venison 1 oz.
Here is a list of fat servings that you can use in your program..
Fat OptionsGuidelines: 45 Calories , 5 grams of fat.
BRAZIL NUTS 2 Medium.
FILBERT (Hazelnut) 5.
HUMMUS 2 Tbsp.
MAYONNAISE (Regular) 1 Tsp.
MAYONNAISE(Reduced- Fat) 1 Tbsp.
OIL (canola, olive, peanut, corn, safflower) 1 tsp.
OLIVES 5 large.
PEANUT BUTTER 1 tsp.
PEANUTS 10 large (out of shell).
PECANS 4 halves.
PINE NUTS 1 Tbsp.
PUMPKIN SEEDS 1 Tbsp.
SALAD DRESSING 1 Tbsp.
SALAD DRESSING (Reduced Fat or Light) 2 Tbsp.
SESAME SEEDS 1 Tbsp.
SQUASH SEEDS 1 Tbsp.
SUNFLOWER SEEDS 1 Tbsp.
TAHINI OR SESAME PASTE 2 Tsp.
WALNUTS 4 halves.
Nutrition & Dietary Services.
This was posted by the Dietitians on the Ask the Dietitians Forum:.
Here are the stats for the Nutrisystem Women's weight loss plan for under 100 pounds to lose, but they are just an FYI, you don't have to worry over counting to make sure you meet these numbers if you just follow the plan you will fall with in range..
Calories* 1200 (range 1100-1300).
Carbs* 180g (55%) .
Protein* 80g (25%) .
Fat* 23g (20%) .
Fiber* 23-26g .
Sodium* 1800mg/1600mg .
Cholesterol* < 100mg .
*= approximate values depending on your choice of entrees and grocery additions for that day..
Fat servings average 45 calories and 5 grams of fat..
Fruit servings average 60 calories..
Vegetable servings average 25 calories..
Dairy/Protein servings range from 40 to 80 calories (can go up to 100), with at least 7 grams of protein and no more than 3 grams of fat..
Yogurt calories can be as high as 120, 8 oz, 8 grams of protein (but try not to have more than one a day if at this higher calorie amount)..
The roll for the Hamburger and Chicken Fillet can have up to 120 calories. It should be wholegrain..
Thanks for the quick response!.
I actually have 100 LBS to lose..
Quick question, on your list, vegetables have serving limits; but the nutrisystem booklet lists them as unlimited (such as Broccoli) why the difference?.
Yaua: These lists were posted by the Counselors a couple of years ago. The Meal Planner was recently changed and more items were made unlimited..
Thanks Pam - .
I just read your story and it is extremely inspiring!.
I'm on day 2, and so far so good!.
I hope I can make it!.
This is such good information Pam - thanks! Wish it were somewhere at little more visible!.
Pam! You are the bomb! I was scouring all these posts for PUMPKIN! I want to make Pumpkin pancakes this morning and you have an answer, of course! Thank you!.
I'd like to thank you also. I was so frustrated at the grocery store trying to find things that fit within the provided list, that I actually like to eat..