daily tracker · daily meal plan the first section of your daily planner includes a goal worksheet...

LET’S GET TO IT!

DAILY TRACKERUse this planner to log your food and track your progress—plus, get tips and ideas to

help you get healthy results!

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Your Plan for SuccessLosing weight doesn’t happen overnight. Healthy, meaningful weight loss occurs when you have a strategy that works—and then you stick with it. That’s what this Daily Planner helps you do.

This Planner provides you with a blueprint for keeping control over what you eat, making sure that you’re drinking enough water and being more active, and also teaches you how to re-think portion sizes and what “healthy living” really means.

Here’s How It Works:Step 1: Take a sec to look at your typcial day example.

This page summarizes what you’ll be eating (including the grocery items that you’ll be eating), and provides an example of what your day of eating could look like—so you get a good idea of how much you’ll be eating and what you’ll be eating throughout the day.

Step 2: Use the Grocery Guide to help you choose foods to complete your meals.

The Grocery Guide (starting on p.5) tells you what foods you can choose in the various categories (which we call SmartCarbs, PowerFuels, Vegetables, Extras and Free Foods), and also tells you what the proper portion

size is for those foods. Use it to know what fresh foods you can have to complete your meals every day. It’s that simple!

Step 3: Follow your meal plan as outlined on the Daily Tracker pages.

Your Daily Tracker tells you when to have a Nutrisystem® food and also when to have any additional grocery foods. In addition, it reminds you to eat at least four vegetables a day, drink at least eight glasses of water a day, and get at least 10 minutes of activity three times a day.

Use the 7 Daily Tracker pages every day to keep tabs on:

• What you eat

• How much water you drink

• Your My Daily 3™ activities (see p. 25 of your Teen Guide for more details)

Step 4: Fill out your weekly Goal Worksheet.

You’ll want to prepare for the week ahead by filling out this sheet with a focus on which specific behavior you want to target. Once you do that, you’ll figure out a SMART Goal for that target, what kind of support you’ll need to meet it (and from whom), and then anticipate your obstacles before determining how to eliminate them. Consider these worksheets your brainstorming for a successful week!

So turn the page and get started—your road to a healthier, happier life begins today!

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Everyday Eating on Nutrisystem for TeensSo, you may be asking yourself, “What do I eat every day on this program?” We’ve made that easy for you!

•You’ll eat 5 times a day, and these eating occasions will include Nutrisystem® food: a Nutrisystem® breakfast, lunch, dinner and two snacks (color-coded for your convenience).

•With these meals, you’ll also eat fresh grocery items (like dairy, fruit and veggies) for optimal nutrition, which we call PowerFuels, SmartCarbs, and Veggies; you can read more about all of these add-ins starting on p.5 of this book.

•Each week, you’ll have Flex meals - two breakfast, two lunch, two dinner and four snacks. You can dine out or cook at home for these. You can learn more about Flex meals on p.11

•Keep in mind, though—even though we tell you what type of foods to eat at each meal, it’s your choice which foods to eat!

It’s that simple!

To help you out, we’ve included an example of what a typical day of Nutrisystem eating could be like on the next page.

Sample DayBreakfast6:30 A.M. You start your day right with a Nutrisystem® Blueberry Muffin and a side of Canadian bacon, and wash it down with some orange juice before heading out the door.

LunchNoon You’ve planned ahead (you’re smart, after all), and are set for lunch. Before school, you made a tasty sandwich with some pita bread, a little turkey, a slice of low-fat cheese and a little mayo. After enjoying your sandwich, you treat yourself to a Nutrisystem® Trail Mix Bar. Then finish off your meal with some carrot and celery sticks—and you’re ready to take on the afternoon!

Afternoon Snack2:30 P.M. Time to take a snack break, so you break out some string cheese and then enjoy some Nutrisystem® Zesty Herb Snack Mix.

Dinner6:00 P.M. Time for the main meal of the day! You’ve had a full day, so you take a couple of minutes to make your Nutrisystem® Thick Crust Pizza. Top it with pepperoni slices and your favorite veggies. Last, you complete your meal with a side of corn and a small side salad. Time to eat up!

Evening Snack8:00 P.M. Time to unwind before calling it a night, so you break out a Nutrisystem® Fudge Brownie to eat while reading.

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grocery guide:

POWERFUELS/

• Beef, lean, trimmed, 2 oz.

• Cheese, low sodium, 1 slice

• Chicken Breast, 2 oz.

• Cottage Cheese, 1% fat, no salt added, ½ cup

• Crab meat, 3 oz.

• Edamame, cooked, deshelled, ½ cup

• Egg, 1 large

• Egg Whites, 3-4 large

• Fish, fatty (e.g., salmon, tuna, mackerel, swordfish, trout), 2 oz.

• Fish, white, baked or broiled, 3 oz.

• Ham, low fat, lower sodium, 2 oz.

• Milk, low-fat or soy, 8 oz. (1 cup)

• Parmesan Cheese, low sodium, grated, ¼ cup

• Nut butter or tahini, 1 Tbsp.

• Nuts (almonds, cashews, peanuts, pecans, pistachios, walnut halves), 2 Tbsp.

• Pork, lean, trimmed, 2 oz.

• Protein Powder, (e.g. whey, soy), 2 Tbsp.

• Salmon, canned in water, 2 oz.

• Seitan, ½ cup

• Shrimp, 3 oz.

• Tofu, ½ cup

• Tuna, water-packed, ½ cup

• Turkey Breast, 2 oz.

• Veggie Burger, 3 oz.

• Yogurt, nonfat, plain, 1 cup

Follow these guidelines when picking PowerFuels:

PF

CALORIESand has 5 or moregrams of protein

= 80-1201 SERVING

grocery guide:

SMARTCARBS/ SC

Follow these guidelines when picking SmartCarbs:

• Apple or Orange, 1 medium

• Banana, 1 medium

• Barley, cooked, ½ cup

• Beans, cooked, ½ cup

• Berries (blackberries, blueberries, whole strawberries), 1 cup

• Bread, whole grain,1 slice

• Cantaloupe, cubed, 1 cup

• Corn, ½ cup

• Couscous, whole grain, cooked, ½ cup

• Crackers, whole grain, ¼ cup

• Dried Fruit, no added sugar, ¼ cup

• Fruit Cocktail, canned, in water, 1 cup

• Grapefruit, 1 medium

• Grapes, 1 cup

• Hummus, ¼ cup

• Mandarin Oranges, 2 medium

• Oatmeal, prepared with water, ½ cup

• Pasta, whole wheat, cooked al dente, ½ cup

• Peach or Pear, fresh, 1 medium

• Peas, green, ½ cup

• Pineapple, 1 cup

• Pita Bread, 6-inch whole wheat, 1 pita

• Rice, brown, cooked, ½ cup

• Sweet Potato or Yam, cooked, ½ cup

• Watermelon, cubed, 1 cup

CALORIESand has 1 or moregrams of fiber

= 80-1201 SERVING

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grocery guide:

VEGETABLES/Non-starchy vegetables are unlimited on your plan, so fill up on your favorites using these guidelines:

½ cup cookedor 1 cup raw=1

SERVING

• Alfalfa Sprouts

• Artichoke Hearts

• Asparagus

• Beets

• Bell Peppers

• Broccoli

• Brussels Sprouts

• Cabbage

• Carrots

• Cauliflower

• Celery, 2 medium-sized stalks

• Collard Greens

• Cucumbers

• Green Beans

• Hearts of Palm, canned, ½ cup

• Kale

• Leeks

• Lettuce, any kind

• Mixed Greens

• Mushrooms

• Okra

• Onion

• Rhubarb

• Spaghetti Squash

• Spinach

• Tomatillos

• Tomatoes

• Turnips

• Vegetable Juice, low sodium, 4 oz. (½ cup)

• Water Chestnuts, canned, ½ cup

• Zucchini or Summer Squash

grocery guide:

EXTRAS/ EX

You can enjoy up to 3 Extras every day. An Extra is a serving of any food that meets the following criteria:

Limit 3 extras EVERYDAY

= 10-351 SERVING

CALORIESper serving

• Avocado, pureed, 1 Tbsp.

• Chocolate Syrup, 2 tsp.

• Coffee Creamer, fat-free, 1 Tbsp.

• Cream Cheese, reduced-fat or fat-free, 1 Tbsp.

• Honey, 1 tsp.

• Ketchup, 1 Tbsp.

• Maple Syrup, 1 tsp.

• Mayonnaise, 1 tsp.

• Oil (e.g. Canola, Olive, Peanut, Sunflower), 1 tsp.

• Olives, Black or Green, 6-7 small

• Popcorn, 1 cup

• Pumpkin Seeds, 1 tsp.

• Salad Dressing, light or reduced-fat, 1 Tbsp.

• Sesame Seeds, 1 tsp.

• Sunflower Seeds, 1 tsp.

• Tomato Paste, 1 Tbsp.

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grocery guide:

FREE FOODS/ FFFree foods are unlimited on your plan, as long as they are:

Free Foods

= 101 SERVING CALORIES or less

• Coffee, black

• Garlic

• Ginger

• Lemon Juice

• Lime Juice

• Green Chilies

• Green Onions/Scallions

• Peppers, hot, jalapeno

• Salsa

• Spices, such as Mustard, Oregano, Paprika, Parsely, Red Pepper Flakes, Cumin

• Sweeteners, natural, calorie-free

• Tea, unsweetened

• Vegetable, Chicken and Beef Broth, low sodium

WATER /We recommend sticking to water all day long. It’s naturally good for you and helps you feel full! Add lemon wedges, cucumber slices or mint leaves for flavor. In addition to water, you can enjoy calorie-free beverages;

›OF

WATERor other calorie-free drinks, each day

DRINK AT LEAST

64 OZ.(8 cups)

• Flavored Waters, unsweetened

• Iced Tea, unsweetened

• Seltzer, plain or flavored

• Tea, black, green, or herbal

OR OTHER CALORIE-FREE BEVS S

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Flex MealsEach week, you’ll get to dine out or cook two breakfast, two lunch, two dinner and four snacks - we call these “flex meals”.

We recommend that flex meals and snacks not be eaten on the same day; instead, spread them throughout the week. Here’s how to replace your Nutrisystem® entree and snacks for flex meals or snacks:

Daily Meal PlanThe first section of your Daily Planner includes a Goal Worksheet page, followed by 7 days of Daily Tracker days. Every week, you’ll use the Goal Worksheet to think about the behavior you want to focus on and improve, and the Tracker pages are where you’ll keep track of your eating, drinking and activity for the week.

You have two choices for how to use this section over the next 4 weeks:

1. You can enter your information right on the document and save it. HOWEVER, if you choose this option, we highly recommend that you save it as a unique file (like “Week 1”), so that you save a different file every week. (In other words, you don’t want to lose the information from previous weeks!)

OR

2. You can print it out every week. If you choose to go the paper route, just keep a folder of your documents.

The goal of these pages is to not only keep track of your weeks, but also to be able to go back and review them—that way, you can see how far you’ve come!

3 PowerFuels + 2 SmartCarbs + 1-2 servings of vegetables

SC2+= + 1-2PF3FLEXLUNCH

3 PowerFuels + 2 SmartCarbs + 1-2 servings of vegetables

SC2+= + 1-2PF3FLEXDINNER

1 PowerFuel + 1 SmartCarb

SC1+= PF1FLEXEVENING SNACK

2 PowerFuels + 2 SmartCarbs

SC2+= PF2FLEX BREAKFAST

2 PowerFuels + 1 SmartCarb

SC1+= PF2FLEXAFTERNOON

SNACK

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My weight today is:

Date:1WATER (64 oz) � � � � � � � �MY DAILY 3� � �

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VEGETABLES (4 servings)

BREAKFAST Nutrisystem® Entrée + 1 PF + 1 SC or Flex™ Meal (2 PF, 2 SC) ................................................................................................... ...................................................................................................

...................................................................................................

LUNCH Nutrisystem® Entrée + 2 PF + 1 SC or Flex™ Meal (3 PF, 2 SC)

................................................................................................... ...................................................................................................

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AFTERNOON SNACK Nutrisystem® Snack + 1 PF or Flex™ Snack (2 PF, 1 SC) ................................................................................................... ...................................................................................................

DINNER Nutrisystem® Entrée + 1 PF + 1 SC or Flex™ Meal (3 PF, 2 SC)

................................................................................................... ...................................................................................................

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EVENING SNACK Nutrisystem® Snack or Flex™ Snack (1 PF, 1 SC)

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Goal WorksheetTarget Behavior: _______________________________________________ _______________________________________________ _______________________________________________

SMART Goal: _______________________________________________ _______________________________________________ _______________________________________________

What support will I need? _______________________________________________ _______________________________________________ _______________________________________________

What might get in my way this week? _______________________________________________ _______________________________________________ _______________________________________________

What are some possible solutions? _______________________________________________ _______________________________________________ _______________________________________________

WATER (64 oz) � � � � � � � �MY DAILY 3� � �

Date:

WATER (64 oz) � � � � � � � �MY DAILY 3 � � �

Date:

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WATER (64 oz) � � � � � � � �MY DAILY 3� � �

Date:

WATER (64 oz) � � � � � � � �MY DAILY 3 � � �

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WATER (64 oz) � � � � � � � �MY DAILY 3� � �

Date:

WATER (64 oz) � � � � � � � �MY DAILY 3 � � �

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How To Use Your Pocket PlannerOn this page is your Pocket Planner, a two-sided card you should keep with you for easy reference to your meal plan. That way, you can just whip out the card whenever you need a quick reminder of what to eat at each meal occasion.

Here’s how to use it. Simply cut out each side of the card, and then glue or staple the unmarked white sides together. Then keep it in a handy, easily accessible place (like in a wallet) and your Nutrisystem® for Teens plan is ready to go wherever you go!

daily tracker · daily meal plan the first section of your daily planner includes a goal worksheet...

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