What fruits and veggies do I need for Nutrisystem?

Want Deals On Nutrisystem Food Every Month?

Enter your email address below and we'll send you the latest coupon codes to save on Nutrisystem every month. We'll even give a lucky person a month supply of free food.

Hi everyone..

I placed my order Tuesday (8/10) (Women's Basic Plan) was hoping that it would arrive on Friday, but have a feeling it won't show up till Monday..

Anyway, I was wondering if anyone could give me some ideas of what I need to get at the grocery store. I will be shopping this weekend and want to start Nutrisystem ASAP. I know the obvious assorted fruits and veggies, and milk. But what else will I need? Other dairy items? Protein items? ??? I just need a few basics to get me by the 1st week. If I don't get it this weekend I will have to wait a whole week before I can properly start this plan..

Thanks for any ideas!..

Comments (19)

Hi there - I've only been on the program 15 days (12 pounds down though!) so I'm no expert. I found it more helpful to wait until my food arrived and use the meal planner and grocery list in it to make my list. However, there is a grocery guide on this site if you can't wait to get started. Best wishes to you!..

Comment #1

In general- you will need to eat 4-5 veggie servings per day plus 2-3 fruit servings per day, plus 3 dairy or protein servings. The dairy is low/ non fat like skim milk, non fat yogurt, and so on. The protein is 1 oz lean meat, low sodium lunch meat, or 1 oz non breaded fish. In addition 1 fat serving at dinner (tsp olive oil, some nuts, seeds, so on)...

Comment #2

If you will go to Tips and Recipes link at the top of the page, you will find the approved grocery items listed. If you go to "My Program," you will see how your program is arranged. The site is a wealth of information. Want to eat out at some time? The Tips and Recipes link also includes info on that..

Good luck in your preparation. Get rid of things that might tempt you. Make room for the shelf stable food in your cabinets....or as some people do, just keep it in the organized trays in the BBB. Do the Mindset Makeover each week, and also read the Daily Dose...

Comment #3

I am still waiting on my delivery and pretty upset to see this information. Prior to placing my order, I used the live chat option to ask a few questions because I wanted to get an idea of what I would have to buy at the store so I could better calculate the COMPLETE cost of the plan. This "specialist" said I would only need to buy enough for a dairy serving at breakfast, one fruit per day and one vegetable serving for both lunch and dinner..

IMO, this was deceptive and an attempt to downplay the actual cost of following the plan...

Comment #4

First things first, get rid of any (and all!) junk food in your house. Even things you're not sure qualify do. Anything that could be a trigger for you needs to go. Now, that goes for the new things you purchase as well. For me raisins are a trigger food, so I can't have them around. You may find things like that as well, don't test it, just toss it..

My fridge is stocked with fruit and veggies of every color under the rainbow, fat free yogurt, low fat and fat free cheese, lean meat and fish servings, and not a lot else!.

Good luck on your program!..

Comment #5

I just started the plan today and was surprised at how much grocery food I ended up eating. For some reason, I thought I would just be eating Nutrisystem food with the exception of milk..

I got through my first day without trouble, although I've had a dull headache since this afternoon. I can see that my feeling full is mostly due to the dairy, fruit, veggies, and water rather than the Nutrisystem food...

Comment #6

Before I ordered, I spent over a month on the site exploring all the links and reading the discussion boards. I had registered so I did have access to "My Program," which outlined everything I needed. I don't have access to the information but I do remember somewhere on the page accessible by those not yet members that it states the Nutrisystem foods would be supplemented by the addition of grocery items such as vegetables, etc. Reading the Food Forum before joining or PamSB posts would definitely have provided the detailed info..

As far as cost of the plan, I am spending less on food simply because I'm not going out to restaurants or going through drive thrus as I once did. I'm on the Costco plan which gives 35 days of customized food at $259. My next order will be around $215 because of earned discounts. Because I flex, the 35 days of food actually lasts two months at around $130 a month at the regular price of $259. How did I discover the Costco plan? By reading the discussion forums and the Food Forum..

I also had customer service to email me a typical plan outline to confirm everything. You possibly received inaccurate info or the customer service rep didn't clearly understand the request...

Comment #7

Whether the information is on the site or not, consumers who do not wish to spend "over a month" combing through it should be able to trust that the Nutrisystem reps will provide accurate information. Period..

As for whether the rep clearly understood, I asked two questions. First was what I would need to purchase at the store, to which she (Kelly) responded dairy, fruit, and vegetables. Then, I asked how many servings of each per day. Not really anything there to misunderstand...

Comment #8

Hello and welcome aboard!!.

All of the info. that you need can be found at the Nutrisystem website. Here is the grocery store foods list that is on the Nutrisystem website..

Grocery Food Additions.

Use the helpful serving guide below to find healthy fruit, vegetable, dairy, carbohydrate and protein additions suited to your specific meal plan..

Dairy and Protein Servings.

Fat-free Milk or Light Yogurt, 8 oz.

Note: If you choose cereal for your breakfast entree, 4 oz. of fat-free milk should be used, but does not count as your dairy serving for that meal.

Soy Milk, low fat* 8 oz..

Fat-free or Low-fat Cheese, 1 oz.

Non-fat or Low-fat Cottage Cheese, 1/4 cup.

Parmesan (grated), 2 Tbsp.

Low-fat Soy Cheese, low sodium* 2 slices.

Canadian Bacon 1 oz..

Chicken or Turkey (without skin), 1 oz.

Clams 2oz.

Crab* 2 oz.

Edamame (cooked, deshelled)* 1/3 cup.

Egg, 1.

Egg Whites, 3.

Egg Substitute, 1/2 cup.

Fish (fresh or frozen, not breaded), 1 oz.

Ham 1 oz..

Lean Beef (Round, Sirloin, Flank, Tenderloin, Chuck, Rump), 1 oz.

Lean Pork (Fresh or Boiled Ham, Canadian Bacon, Tenderloin, Loin Chop), 1 oz.

Lobster 2 oz..

Protein Powder (whey, soy) 2tbsp (8.5-11g).

Sandwich Meat (with 2 grams of fat or less per ounce), 1 oz.

Sardines, 2.

Shellfish (Clams, Crab, Lobster, Scallops, Shrimp), 2 oz.

Soy Hot Dogs* (i.e. Veggie Dogs), low sodium 1 link.

Tempeh, low sodium 2 oz..

Tofu* 1/2 cup.

Tuna (canned in water), 1/4 cup.

Turkey (without skin) 1 oz..

Vegetarian Protein Foods ("Veggie" Burgers, Smart Dogs), 2 oz.

Low Glycemic Index Carbohydrate Servings.

Barley (cooked), 1/3 cup.

Beans (Garbanzo, Pinto, Kidney, White), 1/3 cup.

Bread (Whole-wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal), 1 slice.

Buckwheat groats (cooked) 1/2 cup.

Bulgar (cooked) 1/2 cp.

Corn, 1/2 cup.

Couscous (cooked), 1/3 cup.

Crackers (whole-grain), 3/4 oz.

English Muffin (Whole Wheat, Multi-grain) 1/2.

Graham Crackers 3 squares.

Hummus 2 tbsp..

Kasha 1/2 cup.

Lima Beans 1/2 cup.

Oatmeal (cooked), 1/2 cup.

Pasta (cooked al dente), 1/2 cup.

Peas (green), 1/2 cup.

Peas (split, black-eyed), 1/3 cup.

Pita (whole-grain, 6 inch), 1/2.

Popcorn, low fat (popped) 3 cups.

Quinoa (cooked) 1/2 cup.

Rice (cooked, brown), 1/3 cup.

Roll (whole-grain, small), 1.

Sweet Potatoes, Yams, 1/3 cup.

Tortilla (Whole-wheat, 6 inch) 1.

Wheat Berries 1/2 cup.

Wheat Germ* 3tbsp.

Fat Servings.

Almond Butter 1 tsp..

Almonds 6.

Avocado, 1/8.

Brazil Nuts* 2 medium.

Cashew Butter 1 tsp.

Flaxseed 1 tbsp.

Hazelnuts (Filberts) 5.

Macadamia Nuts 3.

Mayonnaise, 1 tsp.

Mayonnaise, reduced fat 1tbsp.

Non-Hydrogenated Oil Spread (e.g. Benecol) 1 tbsp..

Nuts Almonds, 6.

Cashews 4-5.

Peanuts, 10 large.

Pecans, 4 halves.

Walnuts, 4 halves.

Oil (Canola, Olive, Peanut, Corn, Safflower), 1.

Olives, 5 large.

Peanut Butter (smooth, chunky) 1 tsp.

Pine Nuts 1 tbsp.

Pistachios 15.

Salad Dressings (regular), 1 Tbsp.

Salad Dressings (reduced-fat), 2 Tbsp.

Seeds (Sesame, Pumpkin, Sunflower), 1 Tbsp.

Tahini (sesame paste) 2 tsp.

Fruit Servings.

Apple, 1 small.

Apple Slices dried 1/3 cup.

Applesauce, 1/2 cup.

Apricots (fresh, dried), 3 whole.

Apricots (canned in water) 1/2 cup.

Banana, 1/2.

Blackberries, 3/4 cup.

Blueberries, 3/4 cup.

Cantaloupe, 1/3.

Cantaloupe, (cubed) 1 cup.

Cherries (fresh), 12.

Cherries (canned in water) 3/4 cup.

Cranberries, dried 2 Tbsp..

Currants (red & white, fresh) 1 cup.

Figs (fresh, dried) 2.

Fruit Cocktail (canned in water) 1/2 cup.

Grapes, 15.

Grapefruit, 1/2.

Guava, 2 small.

Honeydew melon, 1/8.

Honeydew melon, cubed 1 cup.

Kiwi, 1 large.

Loganberries 3/4 cups.

Lychees (limit-high GI) 1/2 cup.

Mango 1/2 cup.

Nectarine, 1 med..

Orange, 1 med..

Oranges, Mandarin (canned in water) 1/2 cup.

Papaya (raw, cubed) 1 cup.

Pear, 1 small.

Peach (fresh), 1 med..

Peach (canned, packed in water) 1/2 cup.

Pineapple, 1/3 c. canned.

Pineapple, 3/4 cup fresh.

Plantains (cooked) 1/3 cup.

Plums, 2.

Plums (canned in water) 1/2 cup.

Pomegranate, 1/2 med..

Prickly Pear 1 cup.

Prunes, 3.

Raisins, 2 Tbsp..

Raspberries, 1 cup.

Strawberries, whole, 11/4 cup.

Tangelos, 1 medium.

Tangerines, 2 small.

Watermelon (limit-high GI) 1 1/4 cups.

Fruit Juices (may replace fruit).

Acai Juice, 1/3 cup.

Apple Cider, (unsweetened) 1/2 cup.

Apple Juice, 1/2 cup.

Apricot Juice. 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 1/2 cup.

Grapefruit Juice, 1/2 cup.

Grape Juice, 1/3 cup.

Grapefruit Juice, 1/2 cup.

Orange Juice, 1/2 cup.

Peach Nectar, 1/2 cup.

Pear Nectar, 1/2 cup.

Pineapple Juice, 1/2 cup.

Pomegranate Juice, 1/2 cup.

Prune Juice, 1/3 cup.

Vegetable Servings.

Note: When making a salad, you can combine as many "unlimited" vegetables as you want- it still counts as only one vegetable serving.

Artichoke, whole 1.

Artichoke Hearts 2.

Artichoke (Jerusalem or Sunchoke) 1/2 cup.

Asparagus Unlimited.

Bamboo Shoots (Canned, sliced) 1 cup.

Beans (Green, Wax, Italian) 1/2 cup (c)/ 1 cup (r).

Beets 1/2 cup (c)/1 cup (r).

Bok Choy, Chinese Chard, White Mustard Unlimited.

Broccoli* Unlimited.

Brussels Sprouts* 1/2 cup (c)/1 cup (r).

Cabbage* Unlimited.

Cabbage, Chinese 1/2 cup.

Carrots 1/2 cup (c)/ 1 cup (r).

Cauliflower* Unlimited.

Celery Unlimited.

Collard Greens 1/2 cup (c)/ 1 cup (r).

Cucumbers Unlimited.

Daikon (Chinese radish) Unlimited.

Dandelion Greens Unlimited.

Eggplant Unlimited.

Escarole Unlimited.

Fennel Unlimited.

Greens (Collard, Kale)* 1/2 cup (c)/ 1 cup (r).

Greens (Mustard) Unlimited.

Hearts of Palm 2 sticks.

Jicama (raw) Unlimited.

Kale* 1/2 cup (c)/ 1 cup (r).

Kohlrabi 1/2 cup (c)/ 1 cup (r).

Leeks 1/2 cup (c)/ 1 cup (r).

Lettuce (Iceberg, Romaine)* Unlimited.

Mixed Greens Unlimited.

Mixed Vegetables (without Corn, Peas, Turnips) 1/2 cup (c)/ 1 cup (r).

Mushrooms Unlimited.

Okra Unlimited.

Onions, Green Unlimited.

Onions, White 1/2 cup (c)/ 1 cup (r).

Pea Pods Unlimited.

Peppers (Any) Unlimited.

Pimento 1/2 cup.

Radishes Unlimited.

Rutabaga 1/2 cup (c)/ 1 cup (r).

Sauerkraut, canned, low sodium Unlimited.

Snap Pea (Sugar, Yellow) 1/2 cup (c)/1 cup (r).

Snow Pea Pods Unlimited.

Squash (Spaghetti, Yellow) 1/2 cup (c)/1 cup (r).

Spinach 1/2 cup (c)/ Unlimited (r).

Sprouts (Alfalfa, Bean, Soybean), raw Unlimited.

Tomato (fresh) Unlimited.

Tomato, low sodium (canned) Unlimited.

Tomato Paste 1/4 cup.

Tomato Sauce 1/2 cup.

Tomatoes, Cherry Unlimited.

Tomatoes, Grape 1 cup.

Turnips 1/2 cup (c)/ 1 cup (r).

Water Chestnuts (canned) 1/2 cup.

Watercress Unlimited.

Zucchini Unlimited.

Vegetable Juices.

Carrot Juice 3/4 cup.

Tomato Juice, low sodium 1/2 cup.

Vegetable Juice, low sodium 1/2 cup.


Seasoning and Spices.

Flavoring Extracts Unlimited.

Fresh/Dried Herbs Unlimited.

Garlic Unlimited.

Hot Pepper Sauce Unlimited.

Lemon Juice Unlimited.

Lime Juice Unlimited.

Pan Spary, non-stick Unlimited.

Seasonings (no added salt) Unlimited.

Sugar Substitutes Unlimited.

Vinegar (excluding balsamic) Unlimited.

Sugar Free Foods.

* Note: Limit the foods below to 3 servings daily..

Sugar Free Gelatin 1 cup.

Sugar Free Gum Unlimited.

Sugar Free Hard Candy up to 5 pieces.

Sugar Free Jam (low sugar) 2 tsp..

Sugar Free Syrup 2 tbsp..

Whipped Topping (fat free) 2tbsp..


Horseradish 1 tsp..

Ketchup (low sodium) 1 tbsp..

Mustard 1 tsp..

Picante Sauce 1 tbsp..

Relish 1 tsp..

Salad Dressings (fat-free, 45 calories or fewer), low sodium 2 tbsp.

Salsa (low sodium) 1/2 cup.

Soy Sauce (low sodium) 1 tsp..

Taco Sauce 1 tbsp..

Wheat Germ 2 tbsp..

Worcestershire Sauce 1 tsp..


Note: We recommend limiting your daily caffeine intake.

Broth (low sodium) Limit to 8 oz..

Broth (sodium free) Limite to 16 oz..

Carbonated or Mineral Water Unlimited.

Club Soda Unlimited.

Coffee Unlimited.

Diet Soda/Diet Soft Drinks Unlimited.

Drink Mixes (sugar free) Unlimited.

Tea (Black, Green, Herbal) Unlimited.

Tonic Water (sugar free) Unlimited..

Comment #9

It may not be as costly as you think. If you look at the serving sizes for fruit and veg add-ins, one item may fill the daily requirement. For example, 1/2 of a banana is one fruit serving, so buying one banana would fill your fruit requirement for the day. I spend about $10 a week on salad ingredients, and I eat at least one HUGE salad a day..

Good luck!..

Comment #10

Greetings. I started the men's basic plan on Aug 10 and I too was surprised at how much I spent buying grocery items. Yes, it does increase the monetary outlay. The TV ads had me thinking I would just eat Nutrisystem foods, but I realized after going on the website, I'd have to supply some grocery items. I had no idea I'd have to buy so much. And I got the first-day dull headache as well...

Comment #11

I'm with you. You shouldn't have had to spend a month researching. Counselor gave you bad info...

Comment #12

I now think I can go to the store this weekend and come home with enough items for my first week!.

I have found a lot of great info on these boards. But sometimes, it's easier and quicker to ask than to search. I wouldn't give up searching though, as it answers ?'s you don't even know you want to ask...

Comment #13

Clifford, how is day 2 going?.

I am working from home today and right now, I am starving and a little shaky. I just ate a cup of carrots from my planned lunch to tide myself over...

Comment #14

Midnight Mom,.

I spent $299.95 for the 5-week program and the cust. service rep told me that in order to get a free week of food, I had to go with the Women's Favorite package. Now, on day 2, there are already a few foods I do not want to eat again, and I'd like to customize at the cheapest cost. Advice?..

Comment #15

I didn't go the regular Nutrisystem route, but one reason I went with the Costco/NS route was that I could choose every meal for all 35 days. When I looked at the website before making the decision, I thought with the bonus free weeks with the 28 day program you could make a choice when going with auto delivery. I remember seing something about "America's Favorites" and "Customized" as choices. I do everything online; I never go through a customer service person unless it is something that cannot be done online..

If you are on auto delivery and it is their choice of foods, I would call and ask to be switched to the customized 28 day program. With it, you get to choose all 28 days of food but the free week is that of NS's choice..

One thing that does is introduce you to foods you might not have tried but you might end up liking. Of course, it also introduces you to foods you don't like. Just as in a restaurant, I hate some items that others love and visa versa; the same applies to Nutrisystem foods..

It is my understanding that on the 28 day program, you can exchange some of the food items for others. I did this when I was on the QVC program three years ago when there was no choice. Basically, you make a list of the items you want to return and what you want to exchange them for. You exchange breakfast for breakfast, etc..

You have to call customer service to get this approved. You will send the items back to the address they give you but you will have to pay the shipping to get the items sent back..

I've had no problems with my 35 day program but I customized everything from the beginning. With each delivery, I'm trying something different but I don't order many of them. I've found that sometimes an item I didn't like when I first tried it actually tasted decent later on. On the other hand, I don't think I would ever care for mac and cheese; I didn't eat it in "real" life...

Comment #16

I am an auto-delivery. I let them choose my first 28 days. But I will be editing the choices before my next shippment. It is simple and I don't even think you need to talk to a counsler to do it..

Log in;.

Go to SHOP - overview;.

Manage account;.

Manage my auto delivery;.


Edit - make any changes you want..

Comment #17

I edit my auto delivery about once every two weeks and I make a last minute edit if necessary a couple of days before it is due to ship. Online is so easy and convenient. I even chat with the counselors online instead of calling...

Comment #18

Midnight Mom, THANKS for the info! I edited my order last night after suffering through the sweet and sour chicken. Yuk! I also took out all the "bars" in my lunches - to me, sweets are desserts, not lunch. I also got rid of the entrees I did not like (so far). Feel much happier about the program now!..

Comment #19

Click Here to View All...

Nutrisystem Coupons:

1) Save over $50 on Nutrisystem meals
2) Get Free Shipping on Nutrisystem foods

This question was taken from a support group/message board and re-posted here so others can learn from it.


Home | Diet & Weight Management | Vitamins & Supplements | Herbs & Cleansing |

Sexual Health | Medifast Support | Nutrisystem Support | Medifast Questions |

Web Hosting | Web Hosts | Website Hosting | Hosting |

Web Hosting | GoDaddy | Digital Cameras | Best WebHosts |

Web Hosting FAQ | Web Hosts FAQ | Hosting FAQ | Hosting Group |

Hosting Questions | Camera Tips | Best Cameras To Buy | Best Cameras This Year |

Camera Q-A | Digital Cameras Q-A | Camera Forum | Nov 2010 - Cameras |

Oct 2010 - Cameras | Oct 2010 - DSLRs | Oct 2010 - Camera Tips | Sep 2010 - Cameras |

Sep 2010 - DSLRS | Sep 2010 - Camera Tips | Aug 2010 - Cameras | Aug 2010 - DSLR Tips |

Aug 2010 - Camera Tips | July 2010 - Cameras | July 2010 - Nikon Cameras | July 2010 - Canon Cameras |

July 2010 - Pentax Cameras | Medifast Recipes | Medifast Recipes Tips | Medifast Recipes Strategies |

Medifast Recipes Experiences | Medifast Recipes Group | Medifast Recipes Forum | Medifast Support Strategies |

Medifast Support Experiences |


(C) Copyright 2010 All rights reserved.