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Nutrisystem meal planning tips

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My husband and I are going out to celebrate our 30th anniversary, and I need some help in determining how best to follow the plan for the most part, but still have a celebratory dinner. I've just hit a weight loss of 10 pounds, so I don't want to reverse those gains, but I know I'll have a hard time avoiding some of the foods I haven't been eating while on Nutrisystem - especially when it comes to dessert. I have significantly changed my eating habits, but still feel like I "deserve" a night to eat whatever sounds good. I don't know how to get out of that mindset. What advice can you give me?..

Comments (9)

Your question was: Nutrisystem meal planning tips.

Check out the mindset makeover. You have to want to be healthy more than you want the dessert. It's about celebrating your anniversary, not about the food.

Jen..

Comment #1

Steak is a good protein to use. Get a big salad to go with that, just ask for no cheese on it and bring your own salad dressing. Have steamed vegetables with the meal. You could maybe split a baked potato or baked sweet potato between the two of you..

Dessert is harder. If you choose to indulge realize that these are empty calories and they will throw you off program. Or wait until you get home and fix up one of your Nutrisystem desserts into a special dessert. I like to use the cakes (either chocolate or the vanilla cake), add the dinner fruit to it... strawberries, or raspberries or peaches or... so many choices right now.

It makes a yummy portion controlled on plan special dessert..

Or you might check out the recipe forums for some on plan desserts and find one that looks good to the two of you and actually cook something for your dessert. That might feel more like a celebration to you than using the Nutrisystem entree..

There are definitely ways to flex out your meal so that you can enjoy the celebration. (Grilled or Broiled salmon is another choice I enjoy when flexing. Also grilled shrimp. Just make sure they are not adding oils/butter to them when they prepare them.)..

Comment #2

YOu can go, have a great time, and STILL stay on plan!.

Eating on your own tutorial.

There are two ways to approach either cooking on your own or ordering from a menu and staying within Nutrisystem Stats. Nutrisystem food is not magic there isn't anything in it that makes you lose weight. It is all a matter of calories, fat, protein, carbs, and low GI foods. It is mostly just a matter of math. Print this out, cuz even if you aren't ready now, you will be as you approach goal. Those of you that are close to goal, it is time to start incorporating these ideas into your journey! Get ready cuz next week there is going to be and EOD NEPO extra credit in the Yes We Can challenge, and the following is all you'll need to grab those points!.

Method 1:.

This is the one I use, and the only one that works very well when eating out. You start with a chart that is a summary of all the entrees on the Basic Nutrisystem menu (Select frozen meals have not been taken into account):.

Then you need to obtain nutrition stats for the place you want to eat, or the meal you want to prepare. Here are websites I use:.

This site will calculate the nutrition stats for your personal recipes:.

Http://caloriecount.about.com/cc/recipe_analysis.php.

Joining livestrong.com (Lance Armstrong's thing) for free gives you access to an online food journal that calculates all the stats for you. It will do the math for you and then you can compare it to the chart I gave you to see if your meals are falling in the ranges that the chart shows for each meal.

Http://www.livestrong.com/thedailyplate/users/myplate/.

This is a resource for trying to count calories for a meal you prepare. You could, for example, enter in "steak" on the food search. Then pick what kind of steak, and it will tell you how many calories, fat, etc. in the amount you ate. It is a great thing to use when palnning the meal so you can get an idea of the portions you can have (how many ounces of steak, for example). It even has it for lots of restaurant menu choices.

Though livestrong (above) does the same thing.

Http://www.calorieking.com/.

So let's say you are going to eat at Chili's. If you are lucky, the restaurant provides their nutrition stats online. CHili's is a good example. However, if a restaurant does not, some of the sites above might. If you can't find that restautrant, you can find something close to the entree you want a "wing it" a little..

So say I'm going to eat at Chili's for dinner. I know from the chart above that I have to pick an entree that is between 164 and 304 caloires. I know it has to range in fat from 2 to 10 grams, in (healthy) carbs from 15.3 to 45.3 grams, in protein from 10 to 24 grams, and in sodium from 360 to 843 mgs. I also accept that a restaruant meal is probably going to be high sodium and those stats are rarely available..

So....here is the Chili's nutrition stats:.

Http://www.chilis.com/EN/Nutritional...nu_Generic.pdf.

So I start scrutinizing....and I see the following entrees that meet those stats..

Black Bean Soup (bowl). 290 calories, 8 g fat, 40 g carb, 16 g protein, 1480 mg sodium.

Chicken & Green Chili Soup (bowl). 190 calories, 5 g fat, 21 g carb, 15 g protein, 1060 mg sodium.

GG Classic Sirloin. 240 calories, 8 g fat, 9 g carb, 35 g protein, 1820 mg sodium. This meal still need more carbs, so a half cup of the black beans side, or a half ear of corn with no butter would make this great..

Margarita Grilled Chicken (wihtout sides). 260 calories, 6 g fat, 14 g carb, 39 g protein, 370 mg sodium. This meal just falls short on the carbs I wouldn't worry about it, or you could have a few bites of one the the carbs I noted in the sirloin choice above..

If they allow you to order from the kids menu, Pepper Pals Grilled Chicken Sandwich. 220 calories, 4 g fat, 25 g carbs, 21 g protein, 270 mg sodiuim..

Then you'd still need your 3 veggie servings a nice house salad and their Seasonal Veggies would be perfect. They have a fat free Honey Mustard dressing, or a low fat Ranch dressing. And for your fat their Avocado Slices side for your salad..

If you are cooking your own meal, use the Calorie Count site above. You can plug in your own recipes, or get one of the million low calorie recipes out there and the net.

For example,.

Michelle's Soutwest White Chili.

Pam Spray.

1 lb. boneless, skinless chicken breast.

Cup chopped onion.

1 cup chicken broth.

1 (4 ounce) can chopped green mild chilies.

1 (19 ounce) can white kidney beans undrained.

1 teaspoon garlic powder.

1 teaspoon cumin powder.

Teaspoon Oregano leaves.

Teaspoon red pepper.

Cilantro to taste (fresh).

Green onions (sliced).

9 servings.

If you plug that into Calorie Count.com, you see that 1 serving is 302 calories, 3.3 grams fat, 40.6 grams low GI carb, 29 g protein, and 141 mg sodium. (Let me know if you want how to prepare this recipe!)..

Method 2:.

These are the guidelines Nutrisystem provides to those on the "flex" plan. I don't see it working well when you eat out as I'm not sure how to equate "servings" to a menu. But if you fix your own food, this might be an easier way to look at things :.

Breakfast.

1 Dairy Serving.

1 Lean Protein Serving.

1 Fruit Serving.

1 Low Glycemic Carbohydrate Serving.

Lunch.

1 Fat Serving.

2 Lean Protein Serving.

1 Salad Serving 2 Tbsp. Fat Free Dressing (if desired).

1 Low Glycemic Carbohydrate Serving.

1 Vegetable Serving.

Afternoon Snack.

1 Dairy or Protein Serving.

1 Fruit Serving.

Dinner.

2 Fat Serving.

3 Lean Protein Serving.

1 Salad or Fruit Serving 2 Tbsp. Fat Free Dressing (if desired).

1 Low Glycemic Carbohydrate Serving 2 Vegetable Serving.

Dessert.

1 Dairy Serving.

1 Low Glycemic Carbohydrate Serving..

Comment #3

Wow! Thanks for all the great information. I appreciate everyone taking the time to help me with this!..

Comment #4

If it was my 30th anniversary, I think I would go with lobster tail and steak. A lot of places seem to be having specials with that lately. I know Ruby Tuesday and I think Outback is advertising right now. I would go with steamed brocolli and another veggie. Don't eat all of the steak.

PS. of course no butter w/ lobster!!! I would feel like I am really having a special dinner, but still healthy!..

Comment #5

Check out the mindset makeover. You have to want to be healthy more than you want the dessert. It's about celebrating your anniversary, not about the food.

Jen..

Comment #6

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