If you want to lose 7 pounds in the first week of a diet program, Nutrisystem claims to make it easy with their “Hunger Control Shakes” and “Fat Burning Bars.” But is losing weight on the Nutrisystem program truly achievable, and is it sustainable or just a short-term fix?
While we did rank Nutrisystem as the easiest to follow on our list of the best weight loss programs, there are important caveats to consider. Besides, just because a route is easy to follow doesn’t mean it’s the best path for you—and you still might find yourself making trips to the grocery store using this meal delivery service.
In our Nutrisystem review, join me, a registered dietitian, as I blend my in-depth investigation with firsthand testing by GGR Head of Content Nicole Davis, CPT, PN1-NC. Let’s get into it!
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
We’ve Chewed and Reviewed 40+ Meal Delivery Services
The GGR team of expert testers—including certified personal trainers, dietitians, and nutritionists—recognizes the importance of proper fueling for health and fitness, which is exactly why we’ve tested over 40 of the best meal delivery services. In this review, Nicole shares her Nutrisystem experience, rating several categories on a scale of 1 to 5 using our GGR testing methodology, including:
- Price
- Taste
- Portion size
- Ingredient quality
- Meal plans and customization
- Ordering, packaging, and shipping
- Customer reviews
- Customer service
Nutrisystem Review
Nutrisystem
Product Highlights
- Pre-made, pre-portioned food that you heat and eat
- Six plan options to choose from
- Can curate your own food menu or opt for a Chef’s Choice
- Each plan includes breakfast, lunch, dinner, and snacks
- Membership includes access to general coaching and support
- Meals and snacks are frozen or shelf-stable
Pros & Cons
Pros
- All meals are pre-planned and pre-portioned
- Includes breakfast, lunch, dinner, and snacks
- No cooking involved
- Several targeted plans to choose from
- All plans include coaching and support
Cons
- Doesn’t teach you anything about nutrition or how to put your own plan together
- Expensive, but it includes food
- Makes some outlandish claims and focuses on rapid weight loss
- Includes processed foods that may not be the best choices long-term
Bottom Line
NutriSystem is a good option for those looking for convenience, but there’s not a lot of emphasis on learning about nutrition or your habits. Once you’re off the plan, it can be difficult to continue your progress when you have to cook for yourself.
A Quick Look at Nutrisystem
Since 1972, the Nutrisystem diet program has evolved from a liquid protein diet into a meal delivery service to simplify weight loss, grocery shopping, and meal prep. It claims to help you break free from fad diets and calorie counting by offering balanced meals of “good” carbohydrates, lean proteins, and heart-healthy fats among its frozen and prepackaged meals, snacks, and protein shakes. Nutrisystem’s website and Numi app also offer educational resources, recipes, and personal support.
I value this balanced and supportive approach as a dietitian, but there’s more to consider before starting Nutrisystem.
Before You Buy
- Nutrisystem provides most of your food, but you’ll need to add some extras to boost your calorie intake. Their meals typically have fewer than 300 calories, with many under 200 calories.
- While not specific plans, Nutrisystem offers various low-sodium, diabetes-friendly, and vegetarian options.
Is Nutrisystem Worth It?
With a daily cost of $13.93 for women and $15.36 for men on the 7-day plan for all meals and snacks, it seems reasonably priced, given Nutrisystem’s convenience, variety, and flexibility. However, while these advantages may benefit some, they may not suit everyone.
Great for:
- Those who appreciate the convenience of meals and snacks delivered to their doorsteps
- Individuals who don’t mind prepackaged and frozen foods
- Those who want personal support from health coaches
Not recommended for:
- Those who prefer fresh, home-cooked meals
- Consumers on a tight budget
- Individuals seeking a sustainable, balanced approach to healthy eating
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Nutrisystem Specs
| Price per meal | $13.93 per day for women and $15.36 per day for men based on the 28-day plan |
| Meals per week | 5- or 7-day options |
| Meal kit or prepared | Prepared |
| Diet options | Men, Women, Complete 50 Plans for Men and Women, Partner Plan |
| Fresh or frozen | Frozen |
| Delivery area | Continental U.S. |
Experience Using Nutrisystem
GGR Head of Content Nicole Davis, CPT, PN1-NC, tried Nutrisystem and had mixed feelings about it. She appreciated the program’s focus on portion control and the convenience of having a month’s worth of meals. Still, she was concerned about the heavy reliance on processed foods and using the diet plan for sustainable weight loss.
To fully grasp Nicole’s thoughts and our overall impression of Nutrisystem, let’s highlight the essential details.
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Price Per Meal
Nutrisystem pricing varies based on a 5- or 7-day shipment bundle, with discounts for multiple shipments. A first-month order includes a $30 discount, and the regular 7-day plan costs $13.93 per day for women and $15.36 per day for men, covering 28 meals (breakfast, lunch, and dinner) plus daily snacks (one for women, two for men).
Although meal costs aren’t itemized, we estimated that snacks cost around $1.43, based on the price difference between the men’s and women’s basic plans. For women, this suggests each meal costs about $4.64 ($13.93 daily cost minus $1.43 for the snack, divided by three meals).
Supplementing these meals with additional food is recommended, incurring extra costs.
Nutrisystem Meal Preparation
Most entrees require a quick microwave heat-up or are ready to eat from the package, but you’ll likely encounter additional prep and expenses. At a minimum, certain dishes may need alternative cooking methods, like oven baking, or simple pairings, such as adding milk to cereal.
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The Nutrisystem Starter Guide also suggests incorporating “add-ins,” which are nutrient-dense foods such as “SmartCarbs” (fiber-rich fruits and whole grain pasta), “PowerFuel” (lean proteins like chicken breast), and non-starchy veggies. Those who opt for the 5-day Nutrisystem plan must also create “Flex Meals” using their guide to fill in the dietary gaps.
Taste, Ingredient Quality, and Portion Size
Nicole evaluated the Nutrisystem food and rated its ingredient quality 2 out of 5, mentioning that it aligns with typical frozen and prepackaged meals. She rarely eats frozen items, so someone with different habits and preferences might find the quality acceptable.
For taste, Nicole rated Nutrisystem 3 out of 5. She commented, “This is all frozen or packaged… and it tastes as such,” further noting that many meals were bland and needed extra seasoning. “Even my kids wouldn’t eat those, and that’s saying something,” she says.
Her kids enjoyed the frozen mac and cheese and ravioli, while she liked the double chocolate caramel bar, pancakes, and waffles, but didn’t find them satisfying. The bar, with 10 grams of protein and 28 grams of carbs, felt more like a dessert, and she needed to add eggs to the pancakes and waffles.
“How on earth would I just eat two frozen waffles [containing only 160 calories and 5 grams of protein] for breakfast and be satisfied?” she says. Besides, for Nicole’s meal plan and the one I selected, the entrees were about 250 calories or less than 1,000 calories daily.
The lack of protein was also concerning, with Nicole’s plan providing about 60 grams daily as-is and its Margherita pizza with 15 grams deemed “high protein.” For context, research1 supports that about 25 to 30 grams of protein per meal helps improve appetite and manage body weight, and why we recommend choosing high-protein meal delivery options that offer at least 25 per meal. Due to this lack of satiety, Nicole rated Nutrisystem’s portion size 2 out of 5.
Meal Plans and Customization
Nutrisystem claims to offer personalized plans that are “Uniquely Yours,” but they’re limited to a few options: Men’s and women’s plans for all ages and those over 50, along with a partner plan.
Nicole states, “This feels highly generalized and could also be borderline unhealthy depending on people’s caloric needs. You just pick the plan based on your gender and age.” Her observation highlights a critical flaw in the system: Many factors beyond gender and age affect weight management. As such, we scored it a rating of 1 out of 5 for customization.
Nutrisystem offers various meals and snacks, from Italian-inspired pasta dishes to American classics like hamburgers and ice cream sandwiches, to satisfy multiple cravings. However, Nicole feels the offerings could be redundant after several months, rating its variety a 3 out of 5.
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Ordering, Packaging, and Shipping
Ordering Nutrisystem was easy and convenient, earning 4 out of 5 stars. Nicole chose Chef’s Choice, letting them pick everything for the first box. Otherwise, you manually select a month’s worth of food, which takes longer but allows personalized choices.
Packaging and shipping were excellent, scoring 5 out of 5 stars. Frozen items arrived in a styrofoam container with dry ice, while shelf-stable items came in a separate, well-packed box. The company also sends an email on the delivery day for better planning and organization.
Nutrisystem vs Mosaic
Mosaic
Mosaic
Product Highlights
- Plant-based meal service
- Frozen meals and smoothies
- Schedule deliveries every 1-4 weeks
Pros & Cons
Pros
- Sustainability-sourced, plant-based meals
- Vegetarian and vegan options
- Many nut-free and gluten-free options
Cons
- Additional shipping fees for each delivery
- Subscription model
- Not all meals have a high-protein content
Bottom Line
Mosaic is a frozen meal delivery service that offers plant-based options for vegetarians, vegans, and omnivores alike. Once you sign up, you’ll have access to pick your meals and view pricing. While all meals are meat-free, you’ll find a variety of nut-free, gluten-free, soy-free, and vegan options as well. Mosaic has a wide selection of frozen veggie bowls, family meals, pizzas, smoothies, soups, and oat bowls.
Mosaic is a plant-forward meal delivery service offering a variety of frozen breakfasts, lunches, and dinners, including smoothies, soups, and veggie bowls. They cater to singles and families with several nut-free and gluten-free options.
In our Mosaic Meal Delivery Review, former GGR Senior Staff Writer Lauren Strong, CPT, rated these meals 5 out of 5, praising their filling nature despite some having only 10 grams of protein per serving. The meals’ quality ingredients, rich in nutrient-dense veggies and high-fiber plant sources, satisfied her.
The main drawback is the ordering process, requiring an email address before you are able to view prices and meals. Despite this, Mosaic earned a 4.47 overall rating.
Overall, Mosaic is an excellent choice if you prefer high-quality, plant-based meals for singles or families. For more snacks and sweet options, Nutrisystem might be a better fit.
Customer Experience
Nutrisystem offers a money-back guarantee, which sounds promising. However, it only applies within the first 7 days of delivery for a full refund and is limited to initial 4-week plans for first-time customers.
Nicole expressed frustration with the cancellation process, which required a phone call. She found the call unpleasant as the representative repeatedly asked about her goal weight and tried to convince her to stay. Additionally, the rep informed her that canceling after one month would incur a $125 charge due to the initial auto-delivery discount.
She concluded, “All in all, the cancellation process sucked compared to other services I’ve tried,” resulting in a 2.5 out of 5 rating.
Customer Reviews
To minimize bias from Nutrisystem’s website, we reviewed the Kickstart Balanced 7-Day Weight Loss Kit on Amazon, which has a 4-star rating from nearly 900 reviews. Most reviewers find the food tolerable and convenient, though not the best tasting. Many appreciate the kit as a low-commitment way to try Nutrisystem, though some question its value.
Final Verdict of Our Nutrisystem Review
Nutrisystem is a weight loss service that delivers pre-packaged and frozen meals and snacks to your doorstep. While Nutrisystem offers variety, they recommend adding extra foods to the plan, which can diminish the convenience factor. The meals are very low-calorie, which might lead to initial weight loss but may not be sustainable for long-term weight management and overall wellness.
Nicole aptly says, “Building healthy habits should center on fresh foods and cooking for yourself. Nutrisystem might work as a jumpstart for weight loss and to learn portion control, but how many people wean off it? Probably not many.” However, “Nutrisystem could be a step in the right direction for a true beginner to weight loss,” she says.
As with any dietary approach, we recommend consulting a registered dietitian or healthcare provider for guidance.
Full Rating
Nutrisystem
NutriSystem is a good option for those looking for convenience, but there’s not a lot of emphasis on learning about nutrition or your habits. Once you’re off the plan, it can be difficult to continue your progress when you have to cook for yourself.
Product Currency: $
Product Price: 15.36
Product In-Stock: InStock
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Nutrisystem FAQs
How much does a 28-day supply of Nutrisystem cost?
A 28-day supply of Nutrisystem costs $13.93 per day for women and $15.36 per day for men, with an initial $30 discount for the first month. This includes breakfast, lunch, dinner, and daily snacks (one for women, two for men).
How much weight can you lose on Nutrisystem in 3 months?
Nutrisystem claims you can lose 1 to 2 pounds per week, which adds up to about 12 pounds in 3 months.
Who should not use Nutrisystem?
Nutrisystem does not recommend their program for those who are pregnant, individuals with soy or peanut allergies, those with a history of anorexia or bulimia in the past five years, people with a BMI below 18.5, and minors. However, Nutrisystem encourages all prospective customers to consult their healthcare provider before starting.
Is there a Nutrisystem for seniors?
Nutrisystem offers a “Complete 50+ Plan” for people aged 50 and older.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
References
- Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
