To sign up for Nutrisystem, I first had to choose a plan from the Plans & Pricing menu on the homepage. The plans are divided into three groups: Signature Programs, New Plans, and Club Advantage. Here’s a quick rundown of each.

The Signature Programs are based on Nutrisystem’s classic program, with five to six small, convenient meals and snacks provided by Nutrisystem per day. With all these plans, customers are encouraged to add healthy sides such as fruit, vegetables, and lean protein sources like nonfat yogurt. But there isn’t just one signature program; you choose the one designed to meet your needs based on your assigned gender at birth, age, family size, and protein needs. The options include:

• Women Three meals and one snack per day.
• Women 50 and Over This plan includes more calories and carbs earlier in the day and lighter meals at night. According to some research, this may help reduce inflammation and stress and improve sleep patterns.

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   I know several people assigned female at birth of this age who say eating lighter meals at night does indeed help them feel better, so this is a strategy I would recommend.

• Men Three meals and two snacks daily. People assigned male at birth typically are larger and have more muscle mass, so their calorie needs are higher even when trying to lose weight.

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• Men 50 and Over This plan includes protein shakes in addition to meals and snacks for added protein. Muscle losses accelerate with aging, and extra protein may help prevent these losses.

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• Partners A two-person plan at a slight discount compared with ordering two programs separately. Partner plans can be used by couples, roommates, family members, or anyone living in the same household.
• Partners 50 and Over Food for two people, following the 50 and Over nutrition guidelines.
• High Protein The High Protein option can be added to any Signature Program. It replaces your standard Nutrisystem dinners with Hearty Inspirations meals, which are larger and provide more protein than standard Nutrisystem meals, up to 30 grams (g) per serving.

Nutrisystem also has New Plans, which allow you to choose meals from curated menus based on two different evidence-based eating patterns for weight loss, including:

• High Protein This plan is designed to optimize protein intake while keeping calories low. With this plan, foods come from a menu that only contains Nutrisystem’s higher protein meals and snacks. High-protein diets for weight loss offer several advantages, like reducing hunger, improving blood sugar control, and preserving muscle mass.

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• Low Carb This plan is a “carb-conscious” menu that limits carbohydrates and puts more emphasis on proteins and healthy fats. Low-carb diets can assist with weight loss by helping people feel fuller, reducing intake of high-calorie processed foods, and increasing protein intake.

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The New Plans also provide access to Nutrisystem’s Club Advantage program, which is a flexible Nutrisystem program that allows you to order as much or as little Nutrisystem food as you want while still having access to Nutrisystem’s app, personalized meal plans that provide inspiration for home-cooked meals or Nutrisystem meals, and dietitian coaching. With this option, you can get expert guidance for a diet of your choice for weight loss, weight gain, weight maintenance, or general health.

After choosing my plan, I could choose to either receive the Chef’s Picks (Nutrisystem-selected meals) or pick my own meals. I could also choose between five or seven days of food, upgrade to the Signature High Protein plan for an extra fee, or add protein shakes to my shipment for an extra charge. I signed up for the Signature Women’s High Protein plan.

Next, I was asked to provide my contact details and address. Then I could either select my own meals or opt for Chef’s Picks to have my meals chosen for me. Either way, my card would be charged right away and my food boxes would continue to be shipped automatically every 28 days until I canceled or skipped.

Choosing the Meals

I choose to get Chef’s Picks so Nutrisystem chose my meals for me, but had I wanted to choose, I was free to select from the full menu of breakfasts, lunches, dinners, and snacks. It’s worth noting that the meals you select stay the same for all future orders unless you log into your account and change them before each 28-day shipment.

Because the meals are frozen or shelf-stable, you can’t customize by swapping out proteins or ingredients as you can with meal delivery kits. The menu is also static, so it stays the same from week to week and month to month.

The meals include a few basic protein options, like beef, chicken, beans, cheese, eggs, turkey, and fish. They feature “Americanized” takes on Chinese, Italian, and Mexican food, and several classic American dishes.

All of Nutrisystem’s foods are highly processed. They are specifically designed to be low in calories and require the use of preservatives and additives to maintain their quality when frozen or stored in the pantry.

My shipment contained the following:

• Breakfast: Breakfast Burrito, Turkey Sausage and Egg Muffin, Buttermilk Waffles, Double Chocolate Muffin, Blueberry Muffin
• Lunch: Cafe-Style Creamy Tomato Soup, Grilled Chicken Sandwich, Classic Hamburger, Southwest Fiesta Melt, Three Cheese Chicken
• Dinner: Grain Crusted Pollock With Vegetables, Merlot Beef with Root Vegetables, Chicken Bianca Pizza, Bourbon-Style Chicken, Artichoke and Spinach-Stuffed Chicken Breast
• Snack: Lemon Zest Cake, Vanilla Ice Cream Sandwich, Orange Cream Bar, Carrot Cake Cupcake, Chocolate Cupcake