Susan's Weight Loss Journey

I started Nutrisystem using the "weekends off" program from QVC. This way, I learned from the start how to eat on program using my own food.

Now, I use my own food almost all of the time. I do use NS food once in a while for convenience, and also because I really like some of it!

Here are some of the things that I eat regularly. I don't get bored eating the same thing all of the time, so my menu's pretty limited. Keep it simple - words to live by for me. What I've listed below are entree options. I also add in the required dairy, fruit, & veggies. Some items I cook myself, but a lot of them are just prepared foods you can find at your grocery store that work well as NS substitutions.

Breakfast Options:

Egg Beaters - 1/2 cup scrambled with one or two Morningstar "sausage" links diced and stirred in. 1/2 piece whole grain toast with butter-flavor spray.
"Paul's Bundt Cake" - not my recipe, but here's how I make it without the NS pancake mix. (not quite as high in protein, but close) - 3/4 of a quarter cup of Aunt Jemima's Whole Wheat Pancake mix and 1/4 of a quarter cup soy flour (hope that makes sense), 1/2 cup unsweetened applesauce, 1/4 cup egg-beaters, 1/4 tsp. vanilla. Whisk all ingredients together in a big, microwave-safe cereal bowl and microwave for 3 minutes - turn out on a plate, spray with butter-flavor spray and top with sugar free pancake syrup. I eat this a LOT! It's quick and delicious!
Banana-Oatmeal-Blueberry Pancakes - 1/2 mashed banana, 1/4 cup quick oats, 1/4 cup egg beaters and 1/4 cup blueberries mixed together and cooked on a griddle, like real pancakes - delicious!!
Kashi Go-Lean Cereal - 3/4 cup is a great substitute for NS cereals. I also like it mixed into my yogurt for a very filling breakfast.
South Beach Cereal Bars - very good substitute for the NS granola bars.

Lunch Options:

Tuna or Chicken Salad - one of my favorites! (makes 2 servings) One can tuna, packed in water, mixed with 2 tablespoons Hellman's Reduced Fat Mayonnaise, 2 stalks celery, diced, and a couple of tablespoons of diced onion, mix together and add Mrs. Dash and a little salt. I put this on a whole grain wrap with some sliced cucumber - DELISH! (I also make the same thing with leftover chicken)
Boca Chili - Fabulous substitute for NS lunches - high in protein, practically no fat. I usually add a dollop of fat free sour cream and a little bit of low-fat shredded cheese. YUM!
McDonald's Grilled Chicken Caesar Salad - for a lunch on the run. Order it with the light vinaigrette dressing - hold the croutons.
Wraps - I make a lot of wraps. I just use an ounce of deli meat or leftover chicken or turkey, and add salad and a tablespoon of Hellman's Reduced Fat Mayo.

Dinner Options:

I have to admit - Nutrisystem has me so spoiled that I rarely cook anymore. So... this is a list of frozen foods that I use to substitute for NS food. When I do cook, I try to have 3 oz. of lean meat or tofu, one whole-grain bread serving, and lots of veggies.
South Beach - I use any of these, especially the pizzas, that are under 300 calories.
Amy's Organics - I like the brown rice bowls - both are great (original and teriyaki)
Boca Burgers - Fabulous substitute for the NS flame-broiled beef patty
Michelina's Lean - Meatloaf entree, or any of them that aren't mostly rice or noodles
WW Smart Ones - again, I stay away from anything with white pasta or rice
Lean Cuisine - any of them with the whole grain pastas, etc.
I just found this stuff - Morningstar Farms Meal Starters Steak Strips, I cook them with frozen snap pea blend Bird's Eye Stir Fry Veggies and add a little bit of House of Tsang Classic Stir Fry Sauce. The whole thing has 550 calories, and I fed myself, my two kids, and my husband, so very low calorie count. Lots of protein and very lowfat too.

Dessert Options:


It's really difficult to find desserts that have as much protein as the NS desserts. I make Christinagray2003's crustless pumpkin pie quite often (see her profile on the NS website to get to her blog) and her other desserts are fabulous.
Without having to cook, I look for these items in my grocer's freezer case:
Skinny Cow Ice cream sandwiches (the fat-free, no-sugar-added kind)
Blue Bunny fat-free, no-sugar-added ice cream and ice cream bars
No Pudge fudge bars
I also like the South Beach Chocolate Cereal Bars for dessert, and they do have a decent amount of protein.


I hope this helps you make the transition to your own food, or helps when you need to make smart choices.