Nutrisystem is a popular weight loss program that offers pre-packaged, portion-controlled meals designed to simplify the dieting process. While Nutrisystem meals are balanced and nutritionally complete on their own, incorporating additional foods can enhance your diet, ensure variety, and keep you satisfied. This article explores what to eat with Nutrisystem meals to maximize your weight loss journey, maintain nutritional balance, and enjoy your meals.
Understanding the Nutrisystem Plan
Before diving into complementary foods, it’s crucial to understand the foundation of the Nutrisystem plan. Nutrisystem provides three main meal types: breakfast, lunch, and dinner, along with snacks and desserts. The meals are formulated to be low in glycemic index, rich in fiber, and moderate in protein to help control hunger and support steady blood sugar levels. The plan also encourages the addition of fresh groceries to supplement the pre-packaged meals.
Non-Starchy Vegetables
1. Leafy Greens
Leafy greens such as spinach, kale, and arugula are excellent additions to Nutrisystem meals. They are low in calories but high in essential vitamins, minerals, and fiber. Adding a side salad with a light vinaigrette can enhance your meal’s volume without significantly increasing caloric intake.
2. Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. These vegetables are low in calories but packed with nutrients and fiber, which can help you feel fuller longer. Steaming or roasting them with minimal oil and seasoning makes for a tasty and healthy side dish.
3. Colorful Veggies
Peppers, zucchini, tomatoes, and carrots add not only color but also a variety of nutrients to your diet. These vegetables can be eaten raw, grilled, or sautéed with a little olive oil and herbs to complement your Nutrisystem meals.
Lean Proteins
4. Grilled Chicken
Grilled chicken breast is a lean protein that pairs well with Nutrisystem lunches and dinners. It is low in fat and high in protein, which helps build and repair tissues while keeping you satiated. A small portion can be added to salads, stir-fries, or simply served as a side.
5. Fish
Fish, especially fatty varieties like salmon and mackerel, provide essential omega-3 fatty acids that are beneficial for heart health. Baking or grilling fish with herbs and lemon can be a flavorful and nutritious addition to your Nutrisystem meals.
6. Plant-Based Proteins
For those following a vegetarian or vegan diet, plant-based proteins such as tofu, tempeh, and legumes (beans, lentils, chickpeas) are excellent choices. These proteins can be incorporated into salads, stir-fries, or enjoyed as a side dish to enhance your meal’s protein content.
Whole Grains
7. Quinoa
Quinoa is a nutrient-dense whole grain that is rich in protein, fiber, and essential minerals. It can be cooked and served as a side dish or mixed into salads to add texture and nutrition to your Nutrisystem meals.
8. Brown Rice
Brown rice is another healthy whole grain that can be paired with Nutrisystem meals. It is higher in fiber compared to white rice and has a lower glycemic index, which helps maintain steady blood sugar levels. A small serving can complement your meals, providing additional energy and nutrients.
9. Whole Wheat Bread
Whole wheat bread or tortillas can be used to make wraps or sandwiches with Nutrisystem lunch options. Choosing whole grain varieties ensures you are getting more fiber and nutrients compared to refined grains.
Healthy Fats
10. Avocado
Avocado is a source of healthy monounsaturated fats, which are beneficial for heart health. Slicing avocado into salads or spreading it on whole grain toast can add creaminess and healthy fats to your meals, making them more satisfying.
11. Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in healthy fats, protein, and fiber. A small handful can be added to salads, yogurt, or oatmeal to boost the nutritional profile of your Nutrisystem meals.
12. Olive Oil
Using olive oil for cooking or as a dressing can provide healthy fats essential for a balanced diet. A small drizzle over roasted vegetables or salads enhances flavor while providing beneficial fats.
Fruits
13. Berries
Berries such as strawberries, blueberries, and raspberries are low in calories but high in vitamins, antioxidants, and fiber. They can be added to Nutrisystem breakfasts like oatmeal, yogurt, or cereals for a burst of natural sweetness and nutrition.
14. Apples and Pears
Apples and pears are versatile fruits that can be enjoyed fresh, baked, or sliced into salads. Their natural sweetness and crunch can complement Nutrisystem meals, making your diet more enjoyable and varied.
SEE ALSO: What Has Protein for Breakfast
15. Citrus Fruits
Oranges, grapefruits, and lemons are rich in vitamin C and other antioxidants. Adding citrus segments to salads or using lemon juice as a dressing can brighten the flavors of your meals while providing a nutritional boost.
Dairy and Dairy Alternatives
16. Greek Yogurt
Greek yogurt is high in protein and can be a great addition to Nutrisystem breakfasts or snacks. It can be enjoyed on its own or mixed with fruits and nuts for added texture and flavor.
17. Cottage Cheese
Cottage cheese is another high-protein dairy option that can be paired with fruits or vegetables. It makes for a satisfying snack or side dish, providing essential nutrients like calcium and protein.
18. Plant-Based Milks
Almond milk, soy milk, and oat milk are popular dairy alternatives that can be used in smoothies, cereals, or as a base for soups and sauces. These options cater to those who are lactose intolerant or prefer a plant-based diet.
Snacks
19. Veggie Sticks with Hummus
Carrot sticks, celery, and cucumber slices paired with hummus make for a nutritious and satisfying snack. Hummus provides healthy fats and protein from chickpeas, while the veggies add fiber and crunch.
20. Air-Popped Popcorn
Air-popped popcorn is a low-calorie snack that can be enjoyed between meals. It is a whole grain that provides fiber, making it a healthier alternative to traditional snacks like chips.
21. Hard-Boiled Eggs
Hard-boiled eggs are convenient and portable, offering a good source of protein and healthy fats. They can be eaten on their own or added to salads for a protein boost.
Hydration
22. Water
Staying hydrated is crucial for overall health and weight loss. Drinking plenty of water throughout the day helps maintain hydration, supports digestion, and can aid in controlling hunger.
23. Herbal Teas
Herbal teas such as green tea, chamomile, and peppermint can be enjoyed hot or cold. They provide hydration and may offer additional health benefits like antioxidants and calming effects.
24. Infused Water
Infusing water with slices of fruits, vegetables, and herbs can make hydration more enjoyable. Combinations like cucumber and mint or lemon and ginger add flavor without extra calories.
Final Tips for Success
Portion Control
Even when adding these complementary foods, it’s essential to practice portion control. Nutrisystem meals are designed with specific calorie counts to support weight loss, so keep added foods in moderation to stay within your calorie goals.
Balance and Variety
Aim for a balanced diet by incorporating a variety of foods from different food groups. This approach ensures you receive a wide range of nutrients necessary for overall health and well-being.
Listen to Your Body
Pay attention to your hunger and fullness cues. Eating mindfully and stopping when you feel satisfied can prevent overeating and help you stay on track with your weight loss goals.
Meal Planning
Plan your meals and snacks in advance to avoid last-minute unhealthy choices. Having a variety of healthy foods on hand makes it easier to stick to your Nutrisystem plan and enjoy your meals.
Conclusion
Incorporating additional foods with your Nutrisystem meals can enhance your diet, providing variety, satisfaction, and essential nutrients. Focus on non-starchy vegetables, lean proteins, whole grains, healthy fats, fruits, dairy or dairy alternatives, and smart snacks to create a balanced and enjoyable eating plan. Remember to practice portion control, maintain balance and variety, listen to your body’s cues, and plan your meals for long-term success on your weight loss journey. By making thoughtful choices and embracing a diverse diet, you can achieve your health and weight loss goals with Nutrisystem.
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