DIET TIPS
Log your daily food and exercise for motivation and accountability.

Smaller plates mean less overeating. People who use smaller plates and glasses tend to unconsciously consume fewer calories than do their peers.
Recipe Xchange

Comparing Dinners...
NOTE - Information provided here is for comparison purposes only and in no way constitutes a recommendation of these foods as perfect substitutions. Nutritional information on NutriSystem products was taken either from labels on the actual foods or from the website and may vary. Thank you to Lynn (Graylady) for her help and contribution to these pages. NOTE - some NS products have been discontinued but are still listed here as a reference for finding similar store products.

NS Dinner = 3-4 proteins + 1 carb (about 240 calories)
NS PRODUCT COMPARED TO
NS Basil Chicken Breast with Tomato Sauce Healthy Choice Grilled Basil Chicken
NS Beef and Mushroom Gravy with Orzo Pasta Healthy Choice Sirloin Beef Tips and Mushroom Sauce
NS Beef Stroganoff with Noodles Michelinas Lean Gourmet Beef Stroganoff
NS Burgundy Sauce with
Beef and Rice 		Lean Cuisine (Spa Cuisine) Oven Roasted Beef Burgundy
NS Cheese Ravioli with Basil Tomato Sauce Weight Watchers Smart Ones Ravioli Florentine
NS Cheese and Spinach
Ravioli with Meat Sauce 		Weight Watchers Smart Ones Ravioli Florentine
Lean Cuisine Cheese Ravioli
NS Chicken Primavera with Pasta Hormel Microwave Tray Lemon Pepper Pasta with Chicken
NS Chicken with Almonds, Rice and Vegetables Hormel Microwave Tray Teriyaki Rice with Chicken
South Beach Diet Kung Pao Chicken
NS Chili with Beans Hormel Turkey Chili with Beans
Boca Meatless Chili
Lean Cuisine Three Bean Chili with Rice
NS Flame Broiled
Beef Patty		 Boca Meatless Burgers All American Flame Grilled
NS Florentine Sauce with Chicken Fettuccine Weight Watchers Smart Ones Chicken Fettuccine
NS Green Pepper
Steak with Rice 		Michelinas Lean Gourmet Beef Pepper Steak with Rice
Weight Watchers Smart Ones Pepper Steak
NS Hearty Beef Stew Dinty Moore Microwavable Beef Stew Cup
NS Homestyle Chicken
Noodles with Gravy 		Dinty Moore Microwavable Chicken and Noodles
NS Macaroni and Cheese Michelinas Lean Gourmet Macaroni and Cheese
Weight Watchers Smart Ones Macaroni and Cheese
NS Mashed Potatoes with Meatloaf and Tomato Sauce Lean Cuisine Meatloaf and Whipped Potatoes
Weight Watchers Smart Ones Meatloaf with Gravy
NS Mushroom Gravy over Salisbury Steak and Rice Michelinas Lean Gourmet Salisbury Steak, Gravy with Mashed Potatoes
Weight Watchers Smart Ones Salisbury Steak
NS Orange Beef
with Noodles 		South Beach Diet Orange Beef (slices & brown rice in sauce with broccoli & carrots)
NS Pot Roast Weight Watchers Smart Ones Roast Beef with Gravy
Hormel Microwave Tray Beef Pot Roast
NS Rotini with Meatballs and Tomato Sauce Lean Cuisine Spaghetti with Meatballs and Sauce
NS Southwestern Style Chicken with Sauce Weight Watchers Smart Ones Fiesta Chicken
Kashi (Frozen Entrees) Southwest Style Chicken
NS Teriyaki Sauce and Beef with Rice Healthy Choice Beef Teriyaki
NS Thai Style Noodles with Peanut Sauce and Tofu Lean Cuisine (Spa Cuisine) Chicken in Peanut Sauce
Weight Watchers Smart Ones Thai Style Chicken and Rice Noodles
NS Thick Crust Cheese Pizza Schwan's Fiesta Chicken Pizza
Boca Supreme Pizza with Meatless Sausage and Pepperoni
NS Thin Crust Pizza with Cheese South Beach Diet Four Cheese Pizza
Lean Cuisine Cheese French Bread Pizza
Pizza Fit 'n' Free (www.pizzafree.com)
Weight Watchers Smart Ones Four Cheese Pizza
NS Three Cheese
Pasta with Chicken		 Michelinas Lean Gourmet Chicken Alfredo Florentine
NS Tuna Casserole Weight Watchers Smart Ones Tuna Noodle Gratin
NS Turkey with Dumplings Hormel Microwave Tray Chicken and Dumplings
NS Vegetable Lasagna
with Meat Sauce 		Michelinas Lean Gourmet Layered Lasagna with Meat Sauce
Weight Watchers Smart Ones Traditional Lasagna with Meat Sauce
Boca Meatless Lasagna
More Dinner Suggestions Healthy Choice Frozen Meals


Comparing Dinners...Nutritional Information


*Updated NS Basil Chicken
Breast with
Tomato Sauce		 Healthy Choice
Grilled Basil
Chicken
Serving Size 1 pkg 1 pkg
Calories 260 290
Total Fat (g) 8 6
Saturated Fat (g) 2 2
Cholesterol (mg) 85 25
Sodium (mg) 790 580
Total Carbs (g) 19 37
Fiber (g) 2 5
Sugars (g) 8 3
Protein (g) 28 20

*Updated

NS Beef and
Mushroom Gravy
with Orzo Pasta

 Healthy Choice
Sirloin Beef Tips
and Mushroom Sauce
Serving Size 1 pkg 1 pkg
Calories 280 270
Total Fat (g) 8 6
Saturated Fat (g) 2 2
Cholesterol (mg) 45 35
Sodium (mg) 780 600
Total Carbs (g) 12 35
Fiber (g) 3 4
Sugars (g) 2 2
Protein (g) 36 20

*Updated NutriSystem Beef Stroganoff
with Noodles		 Michelinas Lean Gourmet
Beef Stroganoff
Serving Size 1 pkg 1 pkg
Calories 270 250
Total Fat (g) 9 5
Saturated Fat (g)  4.5 2
Cholesterol (mg) 45 20
Sodium (mg) 680 650
Total Carbs (g) 25 38
Fiber (g) 2 2
Sugars (g) 6 2
Protein (g) 19 15

*Discontinued
NS Product		 NutriSystem Burgundy Sauce
with Beef and Rice		 Spa Cuisine Oven Roasted
Beef Burgundy
Serving Size 1 pkg 1 pkg (9.25 oz)
Calories 280 300
Total Fat (g) 7 7
Saturated Fat (g)  2 3
Cholesterol (mg) 50 35
Sodium (mg) 790 640
Total Carbs (g) 20 43
Fiber (g) 1 3
Sugars (g) 2 5
Protein (g) 28 17

*Updated NutriSystem
Cheese Ravioli
with Basil Tomato Sauce		 Weight Watchers
Smart Ones
Ravioli Florentine
Serving Size 1 pkg 1 pkg
Calories 250 250
Total Fat (g) 5 5
Saturated Fat (g) 3 2
Cholesterol (mg) 15 30
Sodium (mg) 620 720
Total Carbs (g) 37 40
Fiber (g) 3 4
Sugars (g) 6 12
Protein (g) 12 11

*Updated NS Cheese and Spinach
Ravioli with Meat Sauce		 Weight Watchers Smart
Ones Ravioli Florentine		 Lean Cuisine
Cheese Ravioli
Serving Size 1 container 1 container 1 container
Calories 270 250 250
Total Fat (g) 7 5 6
Saturated Fat (g)  3 2 3.5
Cholesterol (mg) 20 30 40
Sodium (mg) 790 720 600
Total Carbs (g) 38 40 36
Fiber (g) 3 4 3
Sugars (g) 6 12 10
Protein (g) 16 11 11

*Updated NutriSystem Chicken
Primavera with Pasta 		Hormel Lemon Pepper
Pasta with Chicken
Serving Size 1 pkg 1 pkg
(10 oz.)
Calories 230 310
Total Fat (g) 5 13
Saturated Fat (g)  3 7
Cholesterol (mg) 30 45
Sodium (mg) 730 1630*note
Total Carbs (g) 32 33
Fiber (g) 2 2
Sugars (g) 8 8
Protein (g) 14 12

*Updated NS Chicken
with Almonds,
Rice and Veggies		 Hormel Teriyaki Rice
with Chicken		 South Beach
Diet Kung
Pao Chicken
Serving Size 1 pkg 1 pkg
(10 oz.)		 1 pkg
Calories 270 240 300
Total Fat (g) 9 2 11
Saturated Fat (g)  0.5 0 2
Cholesterol (mg) 20 20 80
Sodium (mg) 800 1810*note 890
Total Carbs (g) 32 47 18
Fiber (g) 3 3 5
Sugars (g) 4 16 7
Protein (g) 19 10 32

*Updated NutriSystem
Chili
with Beans		 Hormel Turkey
Chili
with Beans		 Boca Meatless
Chili		 Lean Cuisine
Three Bean
Chili with Rice
Serving Size 1 container 7.5 oz (1/2 can) 1 pkg 1 pkg
Calories 230 200 150 270
Total Fat (g) 6 3 1 7
Saturated Fat (g)  3 1 0 2
Cholesterol (mg) 25 45 0 10
Sodium (mg) 810 1200 650 620
Total Carbs (g) 27 26 25 42
Fiber (g) 9 5 12 8
Sugars (g) 4 6 6 8
Protein (g) 18 17 20 9

*Updated NutriSystem Flame Broiled
Beef Patty		 Boca Meatless Burgers
All American Flame Grilled
Serving Size 1 patty 1 patty
Calories 90 90
Total Fat (g) 3 3
Saturated Fat (g)  1 1
Cholesterol (mg) 45 5
Sodium (mg) 280 280
Total Carbs (g) 2 4
Fiber (g) 2 3
Sugars (g) 1 0
Protein (g) 14 14

*Updated NutriSystem Florentine
Sauce with Chicken
Fettuccine		 Weight Watchers
Smart Ones
Chicken Fettuccine
Serving Size 1 pkg 1 pkg
Calories 260 340
Total Fat (g) 6 8
Saturated Fat (g) 3 3.5
Cholesterol (mg) 75 50
Sodium (mg) 750 620
Total Carbs (g) 25 42
Fiber (g) 2 4
Sugars (g) 2 2
Protein (g) 23 26

*Updated NS Green Pepper
Steak with Rice		 Michelinas Lean Gourmet
Beef Pepper Steak with Rice		 WW Smart Ones
Pepper Steak
Serving Size 1 pkg 1 package 1 package
Calories 270 260 250
Total Fat (g) 7 4.5 4.5
Saturated Fat (g)  2 1.5 1.5
Cholesterol (mg) 50 15 25
Sodium (mg) 780 880 710
Total Carbs (g) 18 43 36
Fiber (g) 1 1 3
Sugars (g) 2 5 4
Protein (g) 28 12 15

*Updated NutriSystem Hearty
Beef Stew		 Dinty Moore Microwavable
Beef Stew Cup
Serving Size 1 container 1 cup (213 g)
Calories 180 150
Total Fat (g) 5 6
Saturated Fat (g)  2 3
Cholesterol (mg) 30 25
Sodium (mg) 650 890
Total Carbs (g) 12 15
Fiber (g) 2 2
Sugars (g) 2 2
Protein (g) 18 10

*Updated NutriSystem Homestyle Chicken
Noodles with Gravy 		Dinty Moore Microwavable
Chicken and Noodles
Serving Size 1 pkg 1 cup (213 g)
Calories 230 150
Total Fat (g) 7 6
Saturated Fat (g)  0 3
Cholesterol (mg) 45 25
Sodium (mg) 780 890
Total Carbs (g) 17 15
Fiber (g) 1 2
Sugars (g) 3 2
Protein (g) 28 10

*Updated NutriSystem
Macaroni and Cheese		 Michelinas Lean Gourmet
Macaroni and Cheese		 WW Smart Ones
Macaroni and Cheese
Serving Size 1 pkg 1 pkg 1 pkg
Calories 250 300 270
Total Fat (g) 4.5 5 2
Saturated Fat (g)  2 3 1
Cholesterol (mg) 15 15 <5
Sodium (mg) 750 670 790
Total Carbs (g) 41 51 52
Fiber (g) 3 3 2
Sugars (g) 5 5 5
Protein (g) 15 14 11

*Updated NutriSystem Mashed
Potatoes with Meatloaf
and Tomato Sauce		 Lean Cuisine
Meatloaf and
Whipped Potatoes		 Weight Watchers
Smart Ones
Meatloaf with Gravy
Serving Size 1 pkg 1 pkg 1 pkg
Calories 280 250 260
Total Fat (g) 10 7 8
Saturated Fat (g) 3.5 2.5 2.5
Cholesterol (mg) 55 35 35
Sodium (mg) 750 570 760
Total Carbs (g) 30 26 22
Fiber (g) 5 4 5
Sugars (g) 6 4 1
Protein (g) 24 21 24

*Discontinued
NS Product		 NutriSystem
Mushroom Gravy
over Salisbury Steak
and Rice 		Michelinas Lean Gourmet
Salisbury Steak and Gravy
with Mashed Potatoes		 WW Smart Ones
Salisbury Steak
Serving Size 1 pkg 1 pkg 1 pkg
Calories 260 200 260
Total Fat (g) 7 7 7
Saturated Fat (g)  3 2.5 3
Cholesterol (mg) 30 30 40
Sodium (mg) 750 970 820
Total Carbs (g) 32 23 26
Fiber (g) 2 2 3
Sugars (g) 2 4 2
Protein (g) 17 12 23

*Updated NutriSystem Orange
Beef with Noodles 		South Beach Diet
Orange Beef
Serving Size 1 pkg 1 pkg
Calories 250 260
Total Fat (g) 6 8
Saturated Fat (g)  2 2
Cholesterol (mg) 40 55
Sodium (mg) 770 940
Total Carbs (g) 31 27
Fiber (g) 1 4
Sugars (g) 8 4
Protein (g) 18 22

*Updated NutriSystem
Pot Roast		 Weight Watchers
Smart Ones Roast
Beef with Gravy		 Hormel Beef
Pot Roast
Serving Size 1 pkg 1 pkg 1 pkg
10 oz.
Calories 270 210 200
Total Fat (g) 7 9 2.5
Saturated Fat (g)  2 3 1
Cholesterol (mg) 50 45 40
Sodium (mg) 780 550 740
Total Carbs (g) 18 19 20
Fiber (g) 2 2 2
Sugars (g) 2 1 3
Protein (g) 28 14 24

*Updated NutriSystem
Rotini with Meatballs
and Tomato Sauce  		 Lean Cuisine
Spaghetti with
Meatballs and Sauce
Serving Size 1 pkg 1 pkg
Calories 250 260
Total Fat (g) 9 5
Saturated Fat (g) 4 2
Cholesterol (mg) 30 25
Sodium (mg) 770 560
Total Carbs (g) 29 35
Fiber (g) 4 5
Sugars (g) 8 7
Protein (g) 17 18

*Updated NutriSystem
Southwestern Style
Chicken with Sauce		 Weight Watchers Smart
Ones Fiesta Chicken		 Kashi Southwest
Style Chicken
Serving Size 1 pkg 1 pkg 1 meal (8.4 oz)
Calories 250 250 240
Total Fat (g) 6 2 5
Saturated Fat (g)  1 0.5 0
Cholesterol (mg) 50 25 30
Sodium (mg) 750 460 680
Total Carbs (g) 26 45 32
Fiber (g) 5 2 6
Sugars (g) 6 3 3
Protein (g) 26 12 16

*Updated NutriSystem Teriyaki
Sauce with Beef
and Rice		 Healthy Choice
Beef Teriyaki
Serving Size 1 pkg 1 pkg
Calories 250 310
Total Fat (g) 4 7
Saturated Fat (g) 1 2.5
Cholesterol (mg) 35 40
Sodium (mg) 780 600
Total Carbs (g) 33 44
Fiber (g) 2 5
Sugars (g) 7 17
Protein (g) 20 16

*Updated NS Thai Style Noodles
with Peanut Sauce and Tofu		   Spa Cuisine Chicken
in Peanut Sauce		 WW Smart Ones
Thai Style Chicken
and Rice Noodles
Serving Size 1 pkg 1 pkg (9 ounces) 1 pkg
Calories 220 280 260
Total Fat (g) 7 8 4
Saturated Fat (g)  1 1.5 0.5
Cholesterol (mg) 20 25 25
Sodium (mg) 750 680 570
Total Carbs (g) 30 30 43
Fiber (g) 3 3 2
Sugars (g) 8 6 9
Protein (g) 12 22 14

*Discontinued
NS Product		 NutriSystem Thick
Crust Cheese Pizza		 Schwan's Fiesta
Chicken Pizza		 Boca Supreme Pizza
with Meatless Sausage
and Pepperoni
Serving Size 1 pkg 1 pizza 1 pkg
Calories 280 280 280
Total Fat (g) 8 6 8
Saturated Fat (g)  3.5 2.5 3
Cholesterol (mg) 5 25 0
Sodium (mg) 660 420 810
Total Carbs (g) 40 42 38
Fiber (g) 2 5 3
Sugars (g) 2 5 5
Protein (g) 15 14 13

*Updated NS Thin
Crust Pizza with Cheese		 South Beach
Diet Four
Cheese Pizza		 Lean Cuisine
Cheese French
Bread Pizza		 Pizza
Fit n Free		 WW Smart
Ones Four
Cheese Pizza
Serving Size 1 pkg 1 pkg 1 package 1 pizza 1 pizza
Calories 220 340 340 252 390
Total Fat (g) 10 11 7 0 10
Saturated Fat (g)  6 4 4 0 4
Cholesterol (mg) 10 20 10 0 20
Sodium (mg) 760 650 570 845 830
Total Carbs (g) 24 36 50 43 56
Fiber (g) 1 10 4 3 4
Sugars (g) 3 4 7 0 5
Protein (g) 9 31 18 19 19

*Updated NutriSystem Three Cheese
Pasta with Chicken 		Michelinas Lean Gourmet
Chicken Alfredo Florentine
Serving Size 1 pkg 1 pkg
Calories 270 270
Total Fat (g) 6 6
Saturated Fat (g)  3 3
Cholesterol (mg) 40 40
Sodium (mg) 650 610
Total Carbs (g) 33 38
Fiber (g) 3 2
Sugars (g) 6 5
Protein (g) 20 15

*Updated NutriSystem
Tuna Casserole		 Weight Watchers
Smart Ones
Tuna Noodle Gratin
Serving Size 1 pkg 1 pkg
Calories 280 250
Total Fat (g) 8 4.5
Saturated Fat (g) 4 1.5
Cholesterol (mg) 45 45
Sodium (mg) 790 780
Total Carbs (g) 20 37
Fiber (g) 2 2
Sugars (g) 3 5
Protein (g) 28 14

*Discontinued
NS Product		 NutriSystem Turkey
with Dumplings 		Hormel Chicken
and Dumplings
Serving Size 1 pkg 1 pkg
(10 oz.)
Calories 260 280
Total Fat (g) 3 10
Saturated Fat (g)  0.5 3
Cholesterol (mg) 65 1010
Sodium (mg) 790 610
Total Carbs (g) 35 33
Fiber (g) 3 2
Sugars (g) 4 2
Protein (g) 23 15

*Updated NutriSystem
Vegetable
Lasagna
with Meat Sauce		 Michelinas Lean
Gourmet Layered
Lasagna with
Meat Sauce 		WW Smart Ones
Traditional Lasagna
with Meat Sauce		 Boca
Meatless
Lasagna
Serving Size 1 pkg 1 pkg 1 pkg 1 pkg
Calories 260 250 300 290
Total Fat (g) 8 7 6 5
Saturated Fat (g)  4 3 3 2
Cholesterol (mg) 40 25 25 15
Sodium (mg) 730 890 780 880
Total Carbs (g) 32 34 43 42
Fiber (g) 6 5 5 5
Sugars (g) 4 6 8 8
Protein (g) 18 14 17 21


Reference

Meal NutriSystem Entree Foods to Add
Breakfast approx 120 calories = 1 protein + 1 carb 1 fruit + 1 dairy OR protein
Lunch approx 160-180 calories = 1-2 proteins + 1 carb 1 dairy OR protein + 1 salad
Snack approx 160 calories 1 dairy OR protein + 1 fruit
Dinner approx 300 calories = 3-4 proteins + 1 carb 2 vegetables + 1 fat + 1 salad OR fruit
Dessert approx 100 calories = 1 dairy + 1 fruit ---------
Over 100 lbs to lose, add 1 carb to Breakfast & Dinner and 1 Fruit to Lunch

Food Calorie Counts
Carb 120 calories or less, but try to stay around 90-100 cals if possible
Fat approx 40 calories per serving
Fruit approx 60 calories per serving
Dairy or Protein at least 7g of protein, 3g or less of fat, and 100 calories or less per serving
Vegetable approx 20 cal/svg -- 1/2 cup cooked to 1 cup raw -- minimum of 2 servings/day
Free Food 20 calories or less... You can add 2-3 free foods to your meal plan