DIET TIPS
Avoid personal trigger foods; these are the foods that once you start eating, you cannot stop.

Use your TV time wisely. Do five to 10 minutes of abdominal crunches or pushups during the show!
Recipe Xchange

Comparing Lunches...
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 Lunch Entree = 1-2 proteins + 1 carb (about 160-180 calories)
NS PRODUCT COMPARED TO
NS Bacon and Cheddar Flavored Mashers Spice Hunter Potatoes, Bacon and Cheddar flavor
NS Beans and
Ham Soup		 Campbell's Chunky Hearty Bean 'N' Ham Soup
Campbell's Select Savory White Bean with Roasted Ham
NS Black Beans and Rice Weight Watchers Smart Ones Santa Fe Style Rice and Beans
NS Cheese Tortellini Michelina's Lean Gourmet Cheese Stuffed Rigatoni
NS Cheesy Homestyle
Potatoes with Broccoli		 Weight Watchers Smart Ones Broccoli & Cheddar Roasted Potatoes
NS Chicken Noodle Soup Spice Hunter Chicken Noodle Soup
Bear Creek Chicken Noodle Soup Mix
Campbell's Chunky Classic Chicken Noodle Soup
NS Chicken Salad Bumble Bee Chicken Salad (comes with crackers - not included in stats)
NS Chocolate Milk Drink Jay Robb Chocolate Whey Protein Shake
Carnation Instant Breakfast Rich Milk Chocolate No Sugar Added
NS Chocolate Peanut Butter Bar Zone Perfect Chocolate Peanut Butter Bar
Balance Bar Gold Chocolate Peanut Butter Bar
NS Chocolate
Raspberry Bar		 Zone Perfect Chocolate Raspberry Bar
NS Fudge Graham Bar Balance Bar, Carb Well, Chocolate Fudge
Zone Perfect Fudge Graham Bar
South Beach Diet Chocolate Crisp Meal Replacement Bar
NS Hearty Minestrone Soup Bear Creek Minestrone Soup Mix
NS Noodles with Chicken and Vegetables Lean Cuisine Cafe Classics Chicken and Vegetables
Weight Watchers Smart Ones Creamy Parmesan Chicken with Vegetables
NS NutriPeptide Vanilla Drink Carnation No Sugar Added Instant Breakfast French Vanilla Flavor
NS NutriPeptide Toffee Bar PayDay Pro High Protein Trail MIx Energy Bar
NS Tex Mex Rice and Beans Weight Watchers Smart Ones Santa Fe Style Rice and Beans
Michelinas Lean Gourmet Santa Fe Style Rice and Beans
NS Tuna Salad Bumble Bee Fat Free Tuna Salad (comes with crackers - not included in stats)
(or 3 oz. can of tuna mixed with FF or low fat mayonnaise)
NS Turkey Hot Dog Ball Park Fat Free Franks or Fat Free Beef Franks
Ball Park Bun Size Smoked White Turkey Franks
Oscar Mayer Fat Free Wieners
Hebrew National 97% Fat Free Beef Franks
NS Vegetarian
Sloppy Joe 		Fantastic brand Vegetarian Sloppy Joe Mix (FantasticFoods.com)


Comparing Lunches...Nutritional Information


*Discontinued
NS Product		 NutriSystem Bacon and
Cheddar Flavored Mashers		 Spice Hunter Potatoes
Bacon and Cheddar
Serving Size 1 cup 1 cup
Calories 120 170
Total Fat (g) 4 3
Saturated Fat (g) 2 0
Cholesterol (mg) 10 5
Sodium (mg) 640 580
Total Carbs (g) 15 29
Fiber (g) 8 2
Sugars (g) 1 3
Protein (g) 13 6

*Updated NutriSystem Beans
and Ham Soup		 Campbell's Chunky Hearty
Bean 'N' Ham Soup
Serving Size 1 container 1 cup
Calories 160 180
Total Fat (g) 2 2
Saturated Fat (g) 0 0.5
Cholesterol (mg) 10 10
Sodium (mg) 520 780
Total Carbs (g) 26 30
Fiber (g) 8 8
Sugars (g) 2 5
Protein (g) 11 11

*Updated NutriSystem
Black Beans and Rice		 WW Smart Ones Santa Fe
Style Rice and Beans
Serving Size 1 pkg 1 pkg
Calories 170 310
Total Fat (g) 0.5 7
Saturated Fat (g) 0 3
Cholesterol (mg) 0 15
Sodium (mg) 570 660
Total Carbs (g) 34 51
Fiber (g) 7 4
Sugars (g) 1 6
Protein (g) 7 10

*Updated NutriSystem
Cheese
Tortellini		 Michelina's
Lean Gourmet
Cheese Stuffed
Rigatoni
Serving Size 1 pkg 1 pkg
Calories 150 220
Total Fat (g) 2 6
Saturated Fat (g) 1 3
Cholesterol (mg) 10 30
Sodium (mg) 530 510
Total Carbs (g) 24 33
Fiber (g) 2 3
Sugars (g) 9 7
Protein (g) 10 8

*Updated NutriSystem Cheesy Homestyle
Potatoes with Broccoli		 Weight Watchers Smart
Ones Broccoli & Cheddar
Roasted Potatoes
Serving Size 1 pkg 1 pkg
Calories 200 220
Total Fat (g) 4.5 6
Saturated Fat (g) 2.5 3
Cholesterol (mg) 15 15
Sodium (mg) 720 480
Total Carbs (g) 27 34
Fiber (g) 5 5
Sugars (g) 2 3
Protein (g) 10 9

*Updated NS Chicken
Noodle Soup		 Spice Hunter
Chicken
Noodle Soup		 Bear Creek
Chicken Noodle
Soup Mix		 Campbell's Chunky
Classic Chicken
Noodle Soup
Serving Size 1 pkg 1 pkg 1/4 c. mix/
1 c. prepared 		1 cup
Calories 110 140 120 110
Total Fat (g) 0 0.5 1 2.5
Saturated Fat (g) 0 1.5 0 1
Cholesterol (mg) 20 5 0 20
Sodium (mg) 490 620 790 890
Total Carbs (g) 15 25 23 15
Fiber (g) 1 2 <1 2
Sugars (g) 1 2 3 2
Protein (g) 12 8 4 8

*Updated NutriSystem
Chicken Salad		 Bumble Bee
Chicken Salad
Serving Size 1 pouch 1 can (2.9 oz)
Calories 120 140
Total Fat (g) 6 8
Saturated Fat (g) 2 1.5
Cholesterol (mg) 25 25
Sodium (mg) 430 410
Total Carbs (g) 8 10
Fiber (g) 0 0
Sugars (g) 2 6
Protein (g) 9 8

*Updated NutriSystem
Chocolate
Milk Drink		 Jay Robb
Chocolate Whey
Protein Shake		 Instant Breakfast
Milk Chocolate
No Sugar Added
Serving Size 1 pkg 1 scoop 1 packet
Calories 170 113 70
Total Fat (g) 3 0.5 0.5
Saturated Fat (g) 0.5 0 0
Cholesterol (mg) 4 13 5
Sodium (mg) 390 62 70
Total Carbs (g) 22 3.5 12
Fiber (g) 4 0 1
Sugars (g) 12 2 7
Protein (g) 16 24 4
    *made with water,
add calories if
made with milk		 *stats for
powdered
mix only

*Updated NutriSystem
Chocolate Peanut
Butter Bar		 Zone Perfect
Chocolate Peanut
Butter Bar		 Balance Bar
Gold Chocolate
Peanut Butter Bar
Serving Size 1 bar 1 bar 1 bar
Calories 210 210 210
Total Fat (g) 9 7 7
Saturated Fat (g) 5 4 4
Cholesterol (mg) 0 <5 <5
Sodium (mg) 200 280 125
Total Carbs (g) 21 25 22
Fiber (g) 2 3 1
Sugars (g) 11 17 11
Protein (g) 13 14 15

*Discontinued
NS Product		 NutriSystem Chocolate
Raspberry Bar		 Zone Perfect Chocolate
Raspberry Bar
Serving Size 1 bar 1 bar
Calories 190 210
Total Fat (g) 6 7
Saturated Fat (g) 2.5 3
Cholesterol (mg) 0 0
Sodium (mg) 140 360
Total Carbs (g) 24 20
Fiber (g) 1 0
Sugars (g) 7 13
Protein (g) 13 16

*Updated NutriSystem
Fudge
Graham Bar		 Balance Bar
Carb Well
Chocolate Fudge		 Zone Perfect 
Fudge
Graham Bar		 South Beach
Diet Chocolate
Crisp Meal
Replacement
Serving Size 1 bar 1 bar 1 bar 1 bar
Calories 210 190 210 210
Total Fat (g) 9 6 7 6
Saturated Fat (g) 4 4 3 3
Cholesterol (mg) 5 <5 0 0
Sodium (mg) 180 190 360 360
Total Carbs (g) 23 23 20 26
Fiber (g) 1 2 0 5
Sugars (g) 10 1 13 0
Protein (g) 13 14 16 19

*Updated NutriSystem Hearty
Minestrone Soup		 Bear Creek
Minestrone Soup Mix
Serving Size 1 pkg 1/3 c. mix/
1 c. prepared
Calories 180 110
Total Fat (g) 1.5 0.5
Saturated Fat (g) 0 0
Cholesterol (mg) 0 0
Sodium (mg) 610 850
Total Carbs (g) 32 22
Fiber (g) 4 2
Sugars (g) 4 3
Protein (g) 10 4

*Updated NS Noodles with
Chicken and
Vegetables 		Lean Cuisine
Cafe Classics
Chicken with Vegetables 		Weight Watchers
Smart Ones
Creamy Parmesan
Chicken/Veggies
Serving Size 1 container 1 pkg 1 pkg
Calories 140 230 210
Total Fat (g) 1 5 8
Saturated Fat (g) 0 2 4
Cholesterol (mg) 20 30 70
Sodium (mg) 460 640 700
Total Carbs (g) 21 27 12
Fiber (g) 1 3 3
Sugars (g) 1 5 5
Protein (g) 12 20 23

*Discontinued
NS Product		 NutriSystem NutriPeptide
Vanilla Drink		 Carnation No Sugar Added
Instant Breakfast French Vanilla
(with FF milk)
Serving Size 1 pouch 1 packet
Calories 150 150
Total Fat (g) 5 0
Saturated Fat (g) 1 0
Cholesterol (mg) 0 <5
Sodium (mg) 250 75
Total Carbs (g) 17 12
Fiber (g) 4 0
Sugars (g) 9 8
Protein (g) 10 13

*Discontinued
NS Product		 NutriSystem NutriPeptide
Toffee Bar		 PayDay Pro High Protein
Trail Mix Energy Bar
Serving Size 1 bar 1 bar
Calories 170 220
Total Fat (g) 4 8
Saturated Fat (g) 1.5 2
Cholesterol (mg) 0 0
Sodium (mg) 115 150
Total Carbs (g) 29 21
Fiber (g) 5 1
Sugars (g) 15 15
Protein (g) 10 15

*Updated NutriSystem
Tex Mex Rice
and Beans		 WW Smart Ones
Santa Fe Style
Rice and Beans		 Michelinas
Lean Gourmet
Santa Fe Style
Rice and Beans
Serving Size 1 pkg 1 pkg 1 pkg
Calories 190 310 350
Total Fat (g) 2 7 9
Saturated Fat (g) 0 3 4.5
Cholesterol (mg) 0 15 25
Sodium (mg) 470 660 950
Total Carbs (g) 38 51 56
Fiber (g) 3 4 3
Sugars (g) 11 6 3
Protein (g) 7 10 9

*Updated NutriSystem
Tuna Salad		 Bumble Bee
Fat Free Tuna Salad
Serving Size 1 pouch 1 can (2.9 oz)
Calories 120 70
Total Fat (g) 6 0
Saturated Fat (g) 1 0
Cholesterol (mg) 15 20
Sodium (mg) 470 450
Total Carbs (g) 6 10
Fiber (g) 0 0
Sugars (g) 2 5
Protein (g) 10 7

*Updated NutriSystem
Turkey Hot Dog		  Ball Park
FF Franks		 Oscar Mayer
FF Wieners		 Hebrew Ntnl 97% FF
Beef Franks
Serving Size 1 hot dog 1 hot dog 1 hot dog 1 hot dog
Calories 90 40 37 45
Total Fat (g) 6 0 0.3 1.5
Saturated Fat (g) 2 0 0.1 1
Cholesterol (mg) 35 10 15 15
Sodium (mg) 400 420 487 400
Total Carbs (g) 3 4 2.1 3
Fiber (g) 0 0 0 0
Sugars (g) 0 2 1.1 0
Protein (g) 6 5 6.3 6

*Discontinued
NS Product		 NutriSystem Vegetarian
Sloppy Joe		 Fantastic Brand
Sloppy Joe Mix
Serving Size 1 pkg 1/4 cup dry mix
Calories 100 70
Total Fat (g) 0.5 0.5
Saturated Fat (g) 0 0
Cholesterol (mg) 0 0
Sodium (mg) 480 450
Total Carbs (g) 17 11
Fiber (g) 4 3
Sugars (g) 6 3
Protein (g) 10 10

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