Your question was: How to do Nutrisystem diet on my own?.
I like hungry-girl.com for suggestions on what to eat. They don't focus on protein like Nutrisystem does, but they have a grocery store recommendation list. Tried to find it on their web site, but can't. But they do have daily newsletters that are very helpful...
I have this info saved in a file on my computer and was collected from a post on the Nutrisystem boards. The calories given for the meals do not include the required add ins:.
Regular Food Substitutions.
The following information was collected by various members:.
Carbs = anything 120 calories or less, but try to stay around 90-100 cals if possible.
Fats = around 45 calories per serving.
Fruits = around 60 calories per serving.
Dairy/Protein = anything with at least 7g of protein 3g or less of fat and 100 calories or less per svg.
If you are preparing your own food here are the average values of the Advanced foods as of August, 2009:.
Breakfasts: 155 calories, 2.3 g fat, 26 g carb, 8.2 g protein, 180 mg sodium.
Lunches: 176 calories, 3.2 g fat, 27 g carb, 8.2 g protein, 493 mg sodium.
Dinners: 231 calories, 5.9 g fat, 27 g carb, 17 g protein, 620 mg sodium.
Desserts: 142 calories, 5 g fat, 16 g carb, 8 g protein, 160 mg sodium.
Daily with additions for under 100 pounds to lose average: 1200 calories, 80 grams of protein,.
160 gram of carbs and 27 grams of fat. Fiber averages 20-30 grams. The recommendation for sugar is no more than 10% of your total calories. (Note: If you are a man or anyone with over 100 pounds to lose, these numbers will vary and the calories will increase by approximately 300 calories.).
1 gram of carb = 4 calories.
1 gram of fat = 9 calories.
1 gram of protein = 4 calories.
From posts of info received directly from Nutrisystem counselors:.
1 Vegetable Serving = 5 g. carbohydrates, 2 g. protein, 25 calories.
1 Fruit Serving = 15 g. carbohydrates, 60 calories.
1 Low-GI Carb Serving = 15 g. carbohydrates, 3 g. protein, trace of fat (3g or less), 80 - 120 calories..
Go to Nutrisystem Recipes -.
I bumped up a pthread for you titled: Need Nutrisystem on your own guidelines.
Look for Post # 3. I'm sure it will help Gray Lady is good..
I think Swedish has a list for Trader Joe's but I cannot find it at the moment...
Hi. I recently researched all this with the help of the Nutrisystem Threads:.
Breakfast- Special K Protein Plus cereal.
Lunch- Zone bars have same stats as Nutrisystem bars for Lunch.
Dessert-South Beach Protein Fit Bars or Atkins Day Break bars ( these can both be used as a breakfast and a dessert).
For Dinner follow above posts for on your own. I haven't found a frozen dinner replacement yet...
I bought the cook book from Nutrisystem $14.00. Well worth it. Lots of recipes for the entire fm , still tells you the list of food, calories etc. Very good..
Yes, I'm not astute at navigating this site. I have lost 25 lb on the Nutrisystem program as of today. Began on April 21. have some physical limitations so the exercise component is low but it has been steady and rewarding. I realized that I need to learn how to do this as a "laywoman!" Will continue until I lose another 20 lb. ( my goal weight) or maybe even 25 since I really love how I feel with my blood sugar stabilized.
Any help in this area, learning and still feeling energetic and strong would be wonderful. good wishes to everyone on your journey, esullivan108..
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