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What is the 7 in 7 sample menu?

7 in 7 is a lower calorie jumpstart week for the first 7 days of the program, designed to provide an average of 1,000 calories per day. This specially selected first week was created by dietitians to help you lose up to 7 pounds in your first 7 days.*

Designed to prime your body for steady weight loss, 7 in 7 features high-protein shakes and bars, along with crave-worthy meals hand-picked by nutritionists.

For your week one sample menu and grocery guide, check out the 7 in 7 Guide!

Some tips before you begin:

  • Eat everything listed each day, including 4+ servings of veggies. Otherwise, you won’t be getting the nutrition you need!
  • Bulk up your meals with non-starchy veggies or enjoy them between meals to help with hunger. They are UNLIMITED!
  • Check out the 7 in 7 Recipe Book for healthy recipes and fresh ideas designed to support your first week of weight loss.
  • We encourage you to log your food and track your weight loss journey in our free NuMi app. Click here to learn how! >
  • If you have 100 pounds or more to lose, you will need to add 2 additional PowerFuels daily. If you are using the NuMi app to track, your meal plan will automatically be adjusted to your goal.

Note: The food on these sample menus may be subject to change based on availability.

*In a study, average weight loss was 5.1 pounds in the first 7 days.

It’s important to know that changing your diet or exercise or losing weight could affect some medical conditions and medications. Your doctor may need to adjust your medications due to changes in your diet, exercise, or weight while on Nutrisystem. Make sure to check with your doctor before beginning any weight loss program, including Nutrisystem. Please be sure to eat all of the food that is recommended on the Nutrisystem program. Failure to follow the program and eat all of the food recommended may increase the risk of developing serious health complications. At Nutrisystem, we care about you. That’s why we champion safe, effective weight loss—no fads, no gimmicks, just better health.

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