Is this Lunch OK for Nutrisystem flex plan?

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I know a lot of you are flexing and/or doing your own Nutrisystem meals. How does this sound for a lunch?.

Morning Star California Patty: 90 cals.

Arnold Thin: 100 cals.

With a lite string cheese for the extra protein/dairy: 70 cals.

Huge salad w/Galeos Ceasar dressing..

Total Calories (estimate): 280.

I don't know the stats for the protein or fat in each item, but from what you can see, what do you think?.



Comments (17)

Your question was: Is this Lunch OK for Nutrisystem flex plan?.

Thanks Kim! OK- so I didn't think to use the Patty as 2 proteins, but that makes sense now since it's 90 cals..

So, 2 fats? Really? So, I could have some peanut butter too? I'm just worried that when I add that, my calories will be too high. But then again, I shouldn't have had the cheese stick..

I'm nervous about flexing....this just doesn't seem easy to me......but I have to be confident that I will be OK..


Comment #1

You could use PB or some nuts or sautee some veggies with oil for the fats. Depending on how much dressing you use, you could count that as one of your fats, too (45 cals. 5g fat)...

Comment #2

I go against the grain. I make my flex lunches look like Nutrisystem lunches as much as possible. When I eat a 'burger' for flex, I also eat an extra dairy/protein and count my 'burger' as my entree. Otherwise, I would be 100 calories under the recommended amount. It works for me.


Comment #3


Thanks for saying that because that's exactly what I was trying to do. Make my flex lunch imitate the Nutrisystem lunch, hence the "burger" as the Nutrisystem entree and the cheese stick as the additional protein you get with lunch. That was also why I didn't add any fat. I kind of like this way better, it jsut seems easier than what they suggest. Maybe I'll give it a shot..


Comment #4

Same here. My loss is consistent and it keeps me full and happy. So if you're still going down/maintaining I say don't sweat it. And although the fat serving is supposed to be a "healthy" fat, i've heard them say butter can be a fat serving on occasion, so I don't see why, for technicalities sake, the cheese stick could count as a fat as well...

Comment #5

Thanks holymoly! Good to know that this way is working. Any other favorite flex lunches or dinners that you would care to share?.


Comment #6

I want to know how to do the flex plan. I called Nutrisystem but they send me information on the diabetic plan. How can I get flex plan info?..

Comment #7

I look at flexing a little differently, and just go by the Nutrisystem lunch entree stat ranges.

Your "entree" was the bread and patty. It was 190 caloires, 6 g fat, 28 g carb, and 14 g protein. Nutrisystem lunch entrees range from 110 to 220 calories (so you are good there). They range in fat from 1 to 10 grams (so you are good there). They range in carbs from 7 to 40 grams (so you are good there). They range in protein from 10 to 24 grams (so you are good there)..

Then you had your protein add-in (string cheese). Still good.

And the huge salad (your two veggie servings). Still good..

I assume the dressing was fat free great..

So yes, this sounds like a perfectly planned Nutrisystem equivalent lunch. WELL DONE!!!!..

Comment #8

This might put you on information overload, but this is how I approach "flexing".

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!.

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:.


Joining (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.


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.


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.. is the Chili's nutrition stats:.


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, 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 :.


1 Dairy Serving.

1 Lean Protein Serving.

1 Fruit Serving.

1 Low Glycemic Carbohydrate Serving.


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.


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.


1 Dairy Serving.

1 Low Glycemic Carbohydrate Serving..

Comment #9

Ok sorry to be dense but I obviously missed something. What is a ' low glycemic carbohydrate serving ' if not a fruit or veggie?..

Comment #10

Low glycemic carbs are things like whole wheat breads/pastas, brown rice, sweet potatoes (versus white potatoes)...etc. I'm no expert, but these are the carbs that'll keep your blood sugar from spiking, which is important if you're basically a carb-addict like me I hope someone with more knowledge pipes in here soon for you...

Comment #11

If you up and click on tips and tricks and then recommended grocery store items, there is a pretty good list on there...

Comment #12

You are probably not familiar with them as your plan likely does not call for them. Women who have more than 100 pounds to lose add carbs to their day. When flexing, you would use them..

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) 1/3 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..

Comment #13

Why would the morning star patty be two proteins? because you added the string cheese? I thought a protein was 100 cal or less, 3 grams or less of fat and 7 grams or more of protein?..

Comment #14

A dairy/protein serving follows the above rules. If you are following the Nutrisystem version of flexing, when they call for a protein serving they are referring to a lean protein which is 55 calories, 3 grams of fat and 7 grams of protein. Confusing, huh?..

Comment #15

Wow, this has caused a lot of confusion.

But, Michele, thank you for you post and saying "Well Done!" I always enjoy reading your posts and I consider you an expert, so thanks again!.


Comment #16

I actually don't feel confused anymore, but I just meant that it's stirred up a lot of questions for other people (i.e. is the Morning Star Burger 1 protein or 2). But, I actually feel pretty settled about it now & I can see this being a lunch I will come back to fairly often..


Comment #17

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