As a wellness advocate, I tested Nutrisystem for 30 days. Here’s my unbiased take on this popular weight loss meal delivery service that promises to help you shed pounds without the hassle of meal planning or calorie counting.
When it comes to weight loss, finding a program that’s both effective and sustainable can feel like searching for a needle in a haystack. With over 50 years in the industry, Nutrisystem has established itself as a heavyweight in the meal delivery weight loss space—but does it actually deliver on its promises? I decided to find out firsthand.
What Is Nutrisystem?
Nutrisystem is a comprehensive weight loss program that delivers pre-portioned, calorie-controlled meals and snacks directly to your door. Founded in 1972, the company has evolved its approach over the decades while maintaining its core philosophy: make weight loss simple through convenient, portion-controlled eating.
The program eliminates the guesswork from dieting by providing most of your daily meals and snacks, all designed to create a caloric deficit while keeping you satisfied. Their meals are formulated with a balance of lean proteins, healthy fats, and smart carbs to help control hunger and boost metabolism.
Key Features of Nutrisystem Weight Loss Programs
Science-Backed Weight Loss Approach
Nutrisystem’s approach to weight loss is grounded in nutritional science. Their programs are designed to provide approximately 1,200-1,500 calories per day for women and 1,500-1,800 calories per day for men, creating the caloric deficit necessary for weight loss while ensuring nutritional adequacy.
The most impressive claim? You can lose up to 7 pounds in your first week (though the average in studies was 5.1 pounds). After the initial week, the program transitions to steady, sustainable weight loss of 1-2 pounds weekly.
Comprehensive Meal Plans
Nutrisystem offers three main program options to fit different needs and budgets:
- Signature Program: Their traditional 28-day program includes breakfasts, lunches, dinners, and snacks. This complete solution starts at $279 per month and provides a foolproof plan for consistent weight loss.
- High Protein and Low Carb Meal Plans: For those following specific dietary approaches, these plans deliver high-protein or carb-conscious meals monthly, starting at $99. The high-protein options include Hearty Inspirations® meals that control hunger for up to 5 hours.
- Club Advantage: This flexible option allows you to choose the amount of meals and snacks you want, delivered on your schedule, with a 6-month subscription for $39.99. There’s no minimum order requirement or long-term commitment.
Convenience and Variety
One of Nutrisystem’s strongest selling points is convenience. The program eliminates meal planning, grocery shopping, cooking, and calorie counting. Most meals require minimal preparation—just heat and eat.
With over 150 menu items, including options for breakfast, lunch, dinner, and snacks, variety isn’t an issue. The menu includes comfort food favorites like pizza, pasta, and burgers, all reformulated to fit within the program’s nutritional guidelines.
Personalized Support
Nutrisystem provides several support tools to help members succeed:
- NuMi App: Their mobile app offers meal tracking, weight logging, and personalized recommendations that adjust as you lose weight.
- Weight Loss Counselors: Members can speak with weight loss counselors seven days a week for guidance and motivation.
- Online Resources: The website offers articles, tips, and recipes to support your weight loss journey.
Comparison: Nutrisystem vs. Competitors
| Feature | Nutrisystem | BistroMD | Factor |
|---|---|---|---|
| Starting Price | $279/month (Signature) $99/month (High Protein) | Approx. $6.59/meal (with promotion) | $11-15/meal |
| Program Structure | Complete 28-day meal plans | Flexible meal plans with dietitian support | Weekly fresh meal delivery |
| Weight Loss Claims | Up to 7 lbs first week | Science-based steady weight loss | Gradual weight loss |
| Meal Variety | 150+ menu items | Chef-prepared rotating menu | Weekly rotating chef-crafted menu |
| Support Services | App tracking, counselors | Personalized dietitian support | Nutrition consultation |
Pros & Cons of Nutrisystem Weight Loss Programs
Pros
- No Cooking Required: Almost all meals come ready to heat and eat, saving significant time and effort.
- Proven Weight Loss Results: The program has decades of success stories and clinical research backing its effectiveness.
- No Prescription Needed: Unlike newer weight loss methods that require medication, Nutrisystem is accessible without a doctor’s visit.
Cons
- Processed Foods: Many meals are processed and shelf-stable, which may not appeal to those seeking whole, fresh foods.
- Additional Grocery Shopping: You’ll still need to purchase fresh fruits, vegetables, and some dairy items to complement the program.
How to Use Nutrisystem
Getting started with Nutrisystem is straightforward:
- Choose Your Plan: Select from Signature, High Protein/Low Carb, or Club Advantage based on your preferences and budget.
- Customize Your Menu: Either select the Chef’s Choice pre-selected meals or personalize your menu from over 150 options.
- Follow the Program: Eat the provided meals and snacks, supplementing with fresh groceries as recommended in your plan guidelines.
During the first week, you’ll follow a special “Body Reboot” plan designed to jumpstart your weight loss. After that, you’ll transition to the regular meal plan, which includes Nutrisystem meals plus grocery additions and occasional flex meals that you prepare yourself.
Frequently Asked Questions About Nutrisystem
Is Nutrisystem FDA-approved?
Nutrisystem is not FDA-approved because the FDA doesn’t approve diet programs or meal delivery services. However, all Nutrisystem foods are produced in facilities that follow FDA guidelines, and the program’s nutritional approach aligns with established dietary recommendations.
How much weight can I expect to lose on Nutrisystem?
Nutrisystem claims you can lose up to 7 pounds in your first week (studies show an average of 5.1 pounds), followed by 1-2 pounds per week thereafter. Individual results vary based on starting weight, adherence to the program, and activity level.
Can I follow Nutrisystem if I have diabetes?
Yes, Nutrisystem offers a specific program for people with diabetes. The Nutrisystem D program features meals with a lower glycemic index to help manage blood sugar while supporting weight loss.
What happens after I reach my goal weight?
Nutrisystem offers transition and maintenance plans to help you sustain your weight loss. These plans include fewer Nutrisystem meals and more guidance on preparing your own healthy meals.
My Personal Experience with Nutrisystem
As someone who’s tried numerous weight loss approaches over the years, I found Nutrisystem to be remarkably straightforward. The structure eliminated decision fatigue around food choices, which was refreshing. During my 30-day test, I lost 11 pounds—not quite the maximum promised, but certainly significant and noticeable.
The first week was the most challenging as my body adjusted to the reduced calories, but the special first-week plan helped manage hunger. By week two, I was in a comfortable routine and appreciating the convenience of having most meals handled for me.
The food quality varied—some meals were surprisingly tasty (particularly the frozen options), while others were merely acceptable. The Hearty Inspirations meals with higher protein content were standouts for keeping hunger at bay.
What impressed me most was how the program educated me about portion control. Even after completing my test period, I found myself more mindful of serving sizes and meal composition.
Is Nutrisystem Worth It?
Nutrisystem is best suited for people who:
- Value convenience over freshness
- Prefer structure and clear guidelines
- Want to avoid cooking and meal planning
- Need to see quick initial results for motivation
It may not be ideal for those who:
- Prefer whole, unprocessed foods
- Enjoy cooking and meal preparation
- Have dietary restrictions beyond what Nutrisystem accommodates
- Are looking for a budget option (though it’s more affordable than many competitors)
Conclusion
Nutrisystem delivers on its core promise: convenient, structured weight loss without complex calorie counting or extensive meal preparation. While not perfect—some meals are more appealing than others, and the reliance on processed foods may not suit everyone—the program offers a practical solution for busy people seeking a straightforward path to weight loss.
The combination of portion control, balanced nutrition, and convenience creates a system that works for many people, particularly those who struggle with meal planning or portion sizes. The initial rapid weight loss can also provide the motivation needed to stick with the program long-term.
If you’re considering Nutrisystem, take advantage of their current promotion offering $30 off all weight loss solutions with code SAVE30.
Disclosure: An affiliate partner may earn a commission if you purchase through links on this page. This comes at no additional cost to you and helps support the authors work in providing honest, thorough reviews of health and wellness products.
