some healthy meals prepared while following Nutrisystem diet

Nutrisystem: Guide for What to Eat on Weekends Off

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Nutrisystem focuses on simplifying weight loss. You do not need to determine whether foods will match your diet. You also don’t need to count carbs or calories. And most importantly, you don’t have to ensure that you are eating the correct portion sizes. That said, you also cannot eat whatever you want.

That is because you purchase a lot of your food from Nutrisystem. Usually, the company ships the food to your door. Every day, you get to eat a Nutrisystem breakfast, lunch, dinner, and even dessert. You can also include side items such as snacks and fresh fruits and veggies that you purchase from the grocery store.

You’re in control of whatever you order and the amount you eat. And when it comes to your weekends off, the same applies. Here’s how you can avoid risky restaurant zones so that you may have a diet-friendly meal as you enjoy dining out.


Meal Planning

  • Pick a restaurant offering healthy options. You can check out the menus and nutrition info online. Buffets might not be your right choice.
  • Ensure you plan what you’ll order before you go. Go for healthy and lean options.
  • Consider eating on your regular schedule before going out to avoid arriving when starving. You could “save up” a few items from a different part of your meal plan to incorporate into your restaurant meal. However, never skip meals or snacks.


  • Aim at making the right choice, instead of “getting your money’s worth.”
  • Always order whatever you picked at home. And if you didn’t select ahead of time, make inquiries to get something healthy.
  • Make special requests, like substituting a low-fat dressing or leaving off sauces.
  • Order the small size; avoid supersizing anything. If there are healthy choices, ask whether you can order a kids’ meal.

Eating Your Meal

  • Before you start, request a “to go” container and put away part of your food.
  • Pace yourself—just eat slowly, as you savor every bite. Put your fork down between bites.
  • Taking frequent sips of water would help.
  • Try being the last one to finish.
  • Leave food on the plate.
  • Request your plate to be taken away immediately you’re done

Avoid Tripping Up With These Useful Tips

  • Enjoy the experience. Ensure that you recognize the smells, sounds, and sights. And enjoy your company by engaging in conversation.
  • Pay attention to the food. Notice the taste of every bite. Chew slowly as you savor the flavors.
  • Choose flavor. Request lemon slices for the water. Ask for extra spices and herbs.
  • Stop before you start feeling full. It usually takes 20 minutes for the brain to realize that your stomach is full. Therefore, pause or stop eating once you feel around 80% full. That means when those 20 minutes kick in, you will notice how full you really are.


It would be prudent to use these tips to navigate certain meals. You can make the right choices and still enjoy a tasty meal.


  • Incorporate protein and fiber in your breakfast to remain satisfied all morning.
  • Add foods derived from whole grains, such as oats, whole wheat, or rye.
  • Avoid the butter. Consider spreading your bread with peanut butter, avocado, or low-fat cheese for healthy fat and boosting protein.
  • Include fruit and veggies. Instead of high-fat cheeses and meats, try adding fruit on your pancakes or veggies such as peppers and tomatoes to your omelets.
  • Choose whole fruit instead of juice. You will acquire more fiber from the actual fruit.


  • Prevent the afternoon slump by picking a lunch that consists of lean protein, e.g., chicken breast, turkey, shrimp, or roast beef.
  • Choose fatty fish such as salmon, since they’re packed with healthy omega-3s that may enhance your post-lunch mood.
  • Choose carbs wisely. Go for whole grains, fruit, or brown rice as part of your SmartCarb options. It would be much better than white bread or French fries. The healthier options have numerous minerals and vitamins, which can keep the brain sharp, energize you, and ensure that you remain satisfied all afternoon.
  • Pile on the veggies wherever you can. Request grilled or steamed vegetables as your side dish. Get a small garden salad with fat-free or low-fat dressing.


  • Check your portions. Healthy-sounding foods such as salmon and salad may also comprise extra calories added. Get a small portion and then pack at least half in your to-go container.
  • Avoid fat-laden ingredients. Stay away from cream, cheese, mayo, and oil. Ask what is in sauces, which usually consist of diet-busters hidden inside.

Some of your considerations could be:

  • broiled
  • baked
  • herbs and spices
  • grilled
  • rotisserie
  • roasted
  • tomato sauce
  • steamed
  • sautéed

And stay away from:

  • battered
  • Au gratin
  • crispy
  • breaded
  • scalloped
  • pan-fried
  • gratinée

Appetizers & Side Dishes

  • Choose the greens. In general, appetizers and side dishes are made for slipping in vegetables. Inquire whether there are any added fats.
  • Beware of sauces. The safest-sounding sauce, e.g., a vinegar reduction, might also have much butter added. So, always inquire.
  • Be realistic. Once you order the nachos or French fries, will you just eat a few? In other words, good intentions may not be as effective/ useful as not ordering tempting meals.

KEEP READING: Tips for Picking the Best Nutrisystem Plan for You


The shrimp salad consists of 1,000 calories and around 66 grams of fat! On the other hand, the steak comprises 270 calories and only 15 grams of fat. That isn’t a “health food”—it still contains more fat and calories compared to a Nutrisystem® dinner entrée. However, it’s not nearly as awful as the salad.

If you choose the wrong salad, you might down a full day’s calories in a single meal. So, how can you choose a diet-friendly salad?

Go for:

  • Greens and non-starchy vegetables like green peppers, tomatoes, cucumbers, radishes, and onions.
  • Make your dressing with 1 tsp. olive oil and 1 Tbsp. vinegar.
  • 1 Tbsp of fat-free or low-fat dressings.
  • Fresh herbs and spices for an added flavor.
  • Grilled shrimp, chicken breast, or fish for a protein boost.
  • Avocado, ⅛ whole fruit.

Stay away from:

  • Croutons and certain toppings. You can only use them sparingly.
  • Creamy dressings provided they’re fat-free or low-fat.
  • Wonton strips, or fried tortilla.


  • Choose sorbets or fresh fruits. These options will be the healthiest on that menu.
  • Order a single dessert—and many spoons. You’ll eat less when you share. Be generous and have a taste or two.
  • Don’t even view the dessert menu just stick with coffee. Request your check, and enjoy your Nutrisystem® dessert once you get home.
  • Carry a mint. Would you like to have a sweet thing at the end of the meal? See whether a mint will work the trick.


It’s worth noting that drinking alcohol isn’t recommended in your program. In case you decide to drink, go for cocktails that consist of calorie-free mixers like club soda or seltzer with a single shot of spirits (1 oz.). The combination will ultimately moderate the calories and help you remain hydrated.

Final Thoughts

When you’re dieting, the first obstacle in the journey is eating out or ordering out. Can I dine out on this Nutrisystem program? Yes, but making wise choices is vital. With Nutrisystem, you get access to tools that can help you remain on track. You also get useful tips for making healthy meal choices in a range of restaurants.

Each weekend, you can choose to dine out or even cook one of Nutrisystem’s healthy recipes at home!