DIET TIPS
Eat more whole fish with bones. The more bones you have to pick out of the flesh, the longer your meal takes and you also get the benefits of omega-3 fatty acids.

Keep a bottle of water on your desk to reach for in place of snacks when you're bored or stressed.
Recipe Xchange

NutriSystem on Your Own - Lunches...
Taco Chicken Tortilla Wraps printable text only version
(Makes 8 Servings)
From Tennessee Fitness Spa - used with permission [visit their site www.tfspa.com]

Ingredients
4 8-inch flour tortillas
4 4-ounce boneless, skinless chicken breasts, chopped
1 Tablespoon ground cumin
1 Tablespoon chili powder
1 Tablespoon granulated garlic
1 teaspoon onion powder
1 Tablespoon paprika

1 cup julienne style onion slices (thin)
2 cups shredded lettuce
1 ripe tomato, chopped

low or fat-free sour cream
salsa

Directions
Toss chicken and seasonings in a sealed zip-lock bag. In a nonstick skillet over medium heat, saute onions and chicken until done.

Warm tortillas in oven. Spoon 1/2 cup chicken mixture down center of each tortilla, topping with lettuce and tomato. Roll up tortillas and slice diagonally. Garnish with grilled onions and shredded lettuce along with sour cream and/or salsa.

Serving size is one tortilla wrap and equals 120 calories.

See some photos taken at Tennessee Fitness Spa!
Vegetarian Lettuce Wraps printable text only version
(Makes 2 Servings)
From Tennessee Fitness Spa - used with permission [visit their site www.tfspa.com]

Ingredients
2 large romaine lettuce leaves
2 large carrots, diced
1 large cucumber, sliced
1/2 cup bean sprouts
1 veggie burger, sauteed and cut into strips
FF cooking spray

Peanut Sauce, optional
1 Tablespoon reduced-fat creamy peanut butter
1 Tablespoon honey
1 teaspoon lime juice
1/8 teaspoon ground red pepper

Directions
Place veggie burger in a nonstick skillet sprayed lightly with cooking spray. Over medium heat, let brown lightly. When browned, add carrots, cucumber, and bean sprouts. Warm slightly. Spread mixture lengthwise along lettuce leaf. Fold lengthwise and secure with a toothpick. Top with a grape tomato.

Whisk together sauce ingredients and serve with wraps for dipping.

Serving size = 1 wrap = 136 calories
Roast Beef on a Bagel printable text only version
Submitted By: Debra Toma

I like to keep calories to under 200 for lunch so I can still add my salad and extra protein just like the original Nutrisystem plan. Here's an easy lunch you can heat or eat cold:

Ingredients
1 low carb bagel (Sara Lee Delightful)
1-2 Tablespoons Fat Free cream cheese (spreadable, Kraft)
2 slices lean Roast Beef (I use Sara Lee)
handful of fresh spinach
1 thick slice onion

Directions
Spread the cream cheese on both sides of the bagel and layer the remaining ingredients in between. Enjoy!

This has 215 to 230 calories depending on if you use 1 or 2 T. Cream cheese. I didn't count in the onion or spinach. You can add another protein and a salad, if you like or just count the cream cheese as your extra protein. Calories are low enough for either. If you add enough spinach, you don't even have to add a salad. Of course, you can never get enough salad. You get plenty of protein on this, too, since the beef, cheese, and bagel are all protein-packed.
Summer Squash Recipe printable text only version
Submitted By: Esorami

Ingredients
1 onion, chopped
1 green bell pepper
garlic to taste (the more the better).
summer squash, enough to fill a skillet, any size
1 can tomatoes
Salt and pepper to taste
FF butter spray

Directions
Saute onion, garlic, and bell pepper in fat free butter spray just until limp. Add any summer squash cut up - as much as you want. Brown squash, adding more FF spray as needed. I pile up the squash and put a lid on until squash cooks down a little, then I add 1 can tomatoes and let it cook until the squash is cooked all the way down. I keep this in the fridge and eat as a side vegetable with my NS entree.

Variations: Add cheese or cooked chicken for a main meal. It is so much better tasting the 2nd or 3rd day. I do the same thing with eggplant. Yummmo!
Real Easy Cheese Pizza printable text only version
Submitted By: wnt2bskinnyme

Instead of the small NS cheese pizza, I came up with my own.

Ingredients
1 whole wheat soft tortilla (130 cals)
2 tablespoons of Pizza sauce (25 cals)
Kroger FF mozarella cheese
Kroger FF cheddar cheese

Directions
Take the tortilla and spread the pizza sauce on it leaving a rim/edge for the crust to crisp on the oustide edge. Then sprinkle the cheese on it and place in a toaster oven and cook. Very simple and usually mine only takes a couple minutes to prepare and less than 5 minutes to bake.

Counts as 1 dairy, 1 bread , free food