DIET TIPS
Minimize liquid calories, which can really add up, by drinking water.

Redefine DENIAL: Realize that letting yourself eat food that is bad for you is denying yourself the body and good health that you want.
Recipe Xchange

Comparing Breakfasts...
NOTE - Information provided here is for comparison purposes only and in no way constitutes a recommendation of these foods as perfect substitutions. Nutritional information on NutriSystem products was taken either from labels on the actual foods or from the website and may vary. Thank you to Lynn (Graylady) for her help and contribution to these pages. NOTE - some NS products have been discontinued but are still listed here as a reference for finding similar store products.

NS Breakfast Entree = 1 Protein + 1 Carb (about 110-160 calories)
NS PRODUCT COMPARED TO
NS Apple Cinnamon
Oatmeal		 Instant Quaker Oatmeal Weight Control, Cinnamon
Instant Quaker Oatmeal Lower Sugar, Apples & Cinnamon
Quaker Old Fashioned Oats
NS Apple Granola Bar Zone Perfect Apple Cinnamon Bar
Nature Valley Trail Mix Apple Cinnamon Bar
NS Apple (or Strawberry) Toaster Pastry Amy's Apple (or Strawberry) Toaster Pops
Kelloggs Pop Tarts Low Fat Frosted Strawberry
NS Blueberry Flavored Pancake Mix Kelloggs Eggo Nutri-Grain Blueberry Frozen Waffles
Kashi Go-Lean Blueberry Frozen Waffles
NS Blueberry Muffin VitaMuffin Sugar Free/Low Carb varieties (2 ounce)
VitaMuffin VitaTops (2 ounce) (vitalicious.com)
Uncle Wallys Smart Portion Muffins (unclewallys.com)
NS Chocolate Chip
Granola Bar		 Slim Fast High Protein Chocolate Chip Granola Meal Bar
Atkins Advantage Morning Chocolate Chip Crisp Bar
NS Cinnamon Swirl
Granola Bar 		Zone Perfect Cinnamon Roll Bar
Nature's Choice Apple Cinnamon Cereal Bar
Nature Valley Crunchy Cinnamon Granola Bar
Atkins Advantage Morning Cinnamon Bun Bar
NS Frosted Oats Cereal Multi Grain Cheerios
Frosted Cheerios
NS Granola Back to Nature Classic Granola
Kashi GOLEAN Crunch Cereal
Bear Naked All Natural Granola Peak Protein
NS Granola Bars South Beach High Protein Cereal Bar
Atkins Morning Start Breakfast Bar
Quaker Q-Smart Snack Bar
Slim Fast High Protein Meal Bar
NS Maple Brown Sugar Oatmeal Instant Quaker Oatmeal Weight Control
Instant Quaker Oatmeal Lower Sugar
Quaker Old Fashioned Oats
NS Mini Frosted Shredded
Wheat Cereal		 Kellogg's Frosted Mini Wheats Cereal, original
Kellogg's Frosted Mini Wheats Cereal, Bite Size
NS NutriCinnamon Squares Cereal Quaker Cinnamon Life
Quaker Cinnamon Oatmeal Squares
NS Nutriflakes Cereal General Mills Wheaties
Post Bran Flakes
Kellogg's Special K Protein Plus Cereal
NS NutriFrosted Crunch Cereal Kashi 7 Whole Grain Honey Puffs Cereal
NS Oatmeal Quaker Instant Oatmeal, Weight Control
Quaker Instant Oatmeal, Lower Sugar
Quaker Old Fashioned Oats
NS Pancake Mix Bisquick Heart Smart Baking Mix
Maple Grove Farms Low Carb Sugar Free Pancake Mix
Big Train Low Carb Pancake and Waffle Mix
NS Peanut Butter
Granola Bar 		Slim Fast High Protein Peanut Granola Meal Bar
Atkins Advantage Peanut Butter Granola Bar
NS Scrambed Egg Mix 1 whole egg + 2-3 egg whites (if not watching cholesterol)
1 cup original Egg Beaters
NS Scrambled
Egg Mix with Cheese		 1/2 cup Egg Beaters + 1/4 cup shredded fat-free cheese

Comparing Breakfasts...Nutritional Information



*Updated NutriSystem
Apple Cinnamon
Oatmeal		 Quaker Instant
Oatmeal
Weight Control
Cinnamon		 Quaker Instant
Oatmeal Lower
Sugar, Apples
& Cinnamon		 Quaker Old
Fashioned Oats
Serving Size 1 pkg 1 packet 1 packet 1/2 cup dry
Calories 150 160 110 150
Total Fat (g) 2 3 1.5 3
Saturated Fat (g)  0 0.5 0.5 0.5
Cholesterol (mg) 0 0 0 0
Sodium (mg) 140 270 170 0
Total Carbs (g) 30 29 22 27
Fiber (g) 4 6 3 4
Sugars (g) 14 1 6 1
Protein (g) 8 7 3 5

*Updated NutriSystem
Apple
Granola Bar		 Zone Perfect
Apple
Cinnamon Bar		 Nature Valley
Trail Mix
Apple Cinnamon Bar
Serving Size 1 bar 1 bar 1 bar
Calories 130 210 140
Total Fat (g) 1.5 7 4
Saturated Fat (g) 0 3 0.5
Cholesterol (mg) 0 <5 0
Sodium (mg) 115 280 120
Total Carbs (g) 26 21 25
Fiber (g) 3 1 1
Sugars (g) 10 14 13
Protein (g) 8 15 2

*Updated NutriSystem
Apple
Toaster Pastry		 Amy's Apple
Toaster Pops		 Amy's
Strawberry
Toaster Pops		 Kelloggs
Pop Tarts
Low Fat Frosted
Strawberry
Serving Size 1 pkg 1 piece 1 piece 1 pastry
Calories 180 150 150 190
Total Fat (g) 3.5 3.5 3.5 3
Saturated Fat (g) 0 0 0 1
Cholesterol (mg) 0 0 0 0
Sodium (mg) 210 110 110 210
Total Carbs (g) 32 26 26 39
Fiber (g) 4 1 1 <1
Sugars (g) 18 8 8 20
Protein (g) 8 4 4 2

*Updated NutriSystem
Blueberry
Flavored
Pancake Mix		 Kelloggs Eggo
Nutri-Grain
Blueberry
Frozen Waffles		 Kashi
Go-Lean
Blueberry
Frozen Waffles
Serving Size 1 pkg 2 waffles 2 waffles
Calories 140 180 170
Total Fat (g) 2 4.5 3
Saturated Fat (g) 1 1.5 0
Cholesterol (mg) 0 0 0
Sodium (mg) 290 380 300
Total Carbs (g) 34 31 33
Fiber (g) 12 3 6
Sugars (g) 4 7 4
Protein (g) 8 4 8

*Updated NutriSystem
Chocolate Chip
Granola Bar		 Slim Fast
High Protein
Chocolate Chip
Granola Meal Bar		 Atkins Advantage
Morning Chocolate
Chip Crisp Bar
Serving Size 1 bar 1 bar 1 bar
Calories 150 190 180
Total Fat (g) 3 6 7
Saturated Fat (g) 2 3 3.5
Cholesterol (mg) 0 <5 0
Sodium (mg) 130 200 100
Total Carbs (g) 25 20 15
Fiber (g) 2 2 5
Sugars (g) 5 9 1
Protein (g) 8 15 13

*Updated NutriSystem
Cinnamon
Swirl
Granola Bar		 Zone
Perfect
Cinnamon
Roll Bar		 Nature's Choice
Apple
Cinnamon
Cereal Bar		 Nature Valley
Crunch
 Cinnamon
Granola Bar		 Atkins
Morning
Cinnamon
Bun Bar
Serving Size 1 bar 1 bar 1 bar 1 bar 1 bar
Calories 150 210 140 180 150
Total Fat (g) 2.5 7 2 6 7
Saturated Fat (g) 0.5 4 0 0.5 5
Cholesterol (mg) 0 <5 0 0 0
Sodium (mg) 115 270 80 160 60
Total Carbs (g) 27 22 28 29 15
Fiber (g) 3 <1 1 2 9
Sugars (g) 10 15 14 11 0
Protein (g) 7 15 2 4 12

*Discontinued
NS Product		 NutriSystem Frosted
Oats Cereal		 Multi Grain Cheerios Frosted Cheerios
Serving Size 1 pkg 1 cup 1 cup
Calories 90 110 120
Total Fat (g) 2 1 1
Saturated Fat (g)  0 0 0
Cholesterol (mg) 0 0 0
Sodium (mg) 170 200 210
Total Carbs (g) 23 24 25
Fiber (g) 2 3 1
Sugars (g) 5 6 13
Protein (g) 2 3 2

*Updated NutriSystem
Low-Fat Granola		 Kashi GOLEAN
Crunch Cereal		 Back to Nature
Granola, Classic		 Bear Naked
Granola
Peak Protein
Serving Size 1.4 ounces
(1 pkg) 		1.9 ounces
(1 cup) 		1/2 cup 1/4 cup
Calories 160 190 * 180 140
Total Fat (g) 2.5 3 2.5 7
Saturated Fat (g)  0 0 0 0.5
Cholesterol (mg) 0 0 0 0
Sodium (mg) 100 95 5 25
Total Carbs (g) 31 36 36 15
Fiber (g) 3 8 4 3
Sugars (g) 11 13 5 5
Protein (g) 4 9 6 5
Comments * Eat 7/8th of a cup of the Kashi to equal NS in calories.

*Updated NutriSystem
Cranberry
Granola Bar		 South Beach High
Protein Cereal Bar
 Cranberry Almond		 Atkins Morning
Start
Breakfast Bar
Mixed Berry		 Quaker Q-Smart
Snack Bar
Cranberry
 Vanilla Almond
Serving Size 1 bar 1 bar (35 g) 1 bar (34 g) 1 bar (28 g)
Calories 130 140 150 120
Total Fat (g) 1.5 5 5 6
Saturated Fat (g)  0 2 1 1.5
Cholesterol (mg) 0 0 0 0
Sodium (mg) 115 135 105 160
Total Carbs (g) 27 15 13 9
Fiber (g) 3 3 4 2
Sugars (g) 10 7 1 1
Protein (g) 7 10 12 10

*Updated NutriSystem
Maple Brown
Sugar Oatmeal		 Quaker Instant
Oatmeal
Weight Control
Maple Brown Sugar		 Quaker Instant
Oatmeal Lower
Sugar, Maple
Brown Sugar		 Quaker Old
Fashioned Oats
Serving Size 1 pkg 1 packet 1 packet 1/2 cup dry
Calories 200 160 120 150
Total Fat (g) 2.5 3 2 3
Saturated Fat (g)  0.5 0.5 0 0.5
Cholesterol (mg) 0 0 0 0
Sodium (mg) 200 310 290 0
Total Carbs (g) 37 29 24 27
Fiber (g) 4 6 3 4
Sugars (g) 14 1 4 1
Protein (g) 9 7 4 5

*Discontinued
NS Product		 NutriSystem
Mini Frosted
Shredded Wheat Cereal		 Kellogg's Frosted
Mini Wheats
Cereal, original		 Kellogg's Frosted
Mini Wheats,
Bite Size
Serving Size 37g (1 pkg) 51g (5 biscuits) 12 biscuits
Calories 140 180 100
Total Fat (g) 0 1 <1
Saturated Fat (g)  0 0 0
Cholesterol (mg) 0 0 0
Sodium (mg) 0 5 2.5
Total Carbs (g) 30 41 24
Fiber (g) 3 5 3
Sugars (g) 8 10 6
Protein (g) 4 5 3

*Updated NutriCinnamon
Squares
Cereal		 Quaker
Cinnamon
Life Cereal		 Quaker Cinnamon
Oatmeal Squares
Serving Size 1 pkg 3/4 cup 1 cup
Calories 160 120 227
Total Fat (g) 1 1.5 2.6
Saturated Fat (g)  0 0 0.5
Cholesterol (mg) 0 0 0
Sodium (mg) 155 150 263
Total Carbs (g) 29 25 47.9
Fiber (g) 2 2 4.6
Sugars (g) 14 8 14.2
Protein (g) 12 3 6.1

*Updated NutriSystem
Blueberry Muffins		 VitaMuffin SF Low
Carb Banana Nut		 VitaMuffin
VitaTops		 Uncle Wallys
Smart Portion
Banana Muffin
Serving Size 2 muffins 1 - 2oz. muffin 1 - 2oz
muffin top		 2 muffins
Calories 100 90 100 140
Total Fat (g) 1.5 2.5 0 1
Saturated Fat (g)  0.5 0 0 0
Cholesterol (mg) 20 0 0 0
Sodium (mg) 130 260 360 270
Total Carbs (g) 19 22 24 32
Fiber (g) 8 5 4 3
Sugars (g) 2 0 13 17
Protein (g) 7 5 3 3

*Updated NutriSystem
Nutriflakes
40% Bran Cereal		 General Mills
Wheaties		 Post Bran
Flakes		 Kellogg's
Special K
Protein Plus
Serving Size 1 pkg (28 g) 1 cup (30 g) 30 g 3/4 cup
Calories 140 107 100 100
Total Fat (g) 1 1 0.5 3
Saturated Fat (g)  0 0.2 0 0.5
Cholesterol (mg) 0 0 0 0
Sodium (mg) 315 218 220 110
Total Carbs (g) 29 24.3 24 14
Fiber (g) 4 3 5 5
Sugars (g) 11 4.2 5 2
Protein (g) 7 3 3 10

*Updated NutriSystem NutriFrosted
Crunch Cereal		 Kashi 7 Whole Grain
Honey Puffs Cereal
Serving Size 1 package 1 cup
Calories 150 120
Total Fat (g) 1 1
Saturated Fat (g)  0 0
Cholesterol (mg) 0 0
Sodium (mg) 135 6
Total Carbs (g) 25 25
Fiber (g) 2 2
Sugars (g) 13 6
Protein (g) 12 3

*Updated NutriSystem
Pancake Mix		 Bisquick Heart
Smart
Baking Mix		 Maple Grove Farms
Low Carb SF
Pancake Mix		 Big Train
Low Carb
Pancake Mix
Serving Size 1 pkg 1/3 cup 1/3 cup dry mix 1/3 cup
Calories 110 140 100 120
Total Fat (g) 0.5 2.5 2 0.6
Saturated Fat (g) 0 0 1 0
Cholesterol (mg) 0 0 30 0
Sodium (mg) 215 430 240 400
Total Carbs (g) 21 27 11 16
Fiber (g) 13 <1 5 6
Sugars (g) 0 3 0 0
Protein (g) 6 3 16 15

*Updated NutriSystem
Peanut Butter
Granola Bar		 Slim Fast
High Protein
Peanut Granola
Meal Bar		 Atkins Advantage
Peanut Butter
Granola Bar
Serving Size 1 bar 1 bar 1 bar
Calories 160 200 210
Total Fat (g) 6 7 8
Saturated Fat (g) 1.5 2.5 2
Cholesterol (mg) 0 0 0
Sodium (mg) 180 200 260
Total Carbs (g) 17 21 18
Fiber (g) 2 2 4
Sugars (g) 10 8 0
Protein (g) 12 15 17

*Updated NutriSystem Scrambled
Eggs, Smoke Flavor		 Egg Beaters, Original
Serving Size 1 pkg 1 cup
Calories 130 120
Total Fat (g) 6 0
Saturated Fat (g)  2 0
Cholesterol (mg) 265 0
Sodium (mg) 340 460
Total Carbs (g) 6 4
Fiber (g) 3 0
Sugars (g) 2 1
Protein (g) 14 24

*Updated NutriSystem Scrambled
Eggs Mix with Cheese		 Egg Beaters,
Cheese and Chive
Serving Size 1 pkg 1 cup
Calories 130 140
Total Fat (g) 7 4
Saturated Fat (g) 3 2
Cholesterol (mg) 270 16
Sodium (mg) 440 840
Total Carbs (g) 4 4
Fiber (g) 3 0
Sugars (g) 2 0
Protein (g) 15 24

Reference

Meal NutriSystem Entree Foods to Add
Breakfast approx 120 calories = 1 protein + 1 carb 1 fruit + 1 dairy OR protein
Lunch approx 160-180 calories = 1-2 proteins + 1 carb 1 dairy OR protein + 1 salad
Snack approx 160 calories 1 dairy OR protein + 1 fruit
Dinner approx 300 calories = 3-4 proteins + 1 carb 2 vegetables + 1 fat + 1 salad OR fruit
Dessert approx 100 calories = 1 dairy + 1 fruit ---------
Over 100 lbs to lose, add 1 carb to Breakfast & Dinner and 1 Fruit to Lunch

Food Calorie Counts
Carb 120 calories or less, but try to stay around 90-100 cals if possible
Fat approx 40 calories per serving
Fruit approx 60 calories per serving
Dairy or Protein at least 7g of protein, 3g or less of fat, and 100 calories or less per serving
Vegetable approx 20 cal/svg -- 1/2 cup cooked to 1 cup raw -- minimum of 2 servings/day
Free Food 20 calories or less... You can add 2-3 free foods to your meal plan