Grocery Guide SmartCarbs PowerFuels

To help complete a well-rounded diet, you’ll add

in your own fresh grocery foods along with your
Nutrisystem® meals each day. These foods are
split into four easy-to-follow categories:
Vegetables Extras
SmartCarb™ Grocery Add-Ins
SmartCarbs are a specific group of carbohydrates that are nutrient-rich and measure “low” on the Glycemic Index. These
carbs are digested more slowly, keeping you feeling fuller longer while promoting good health by delivering vitamins,
minerals, fiber and other important nutrients.
Apple Juice ½ cup Hummus, ¼ cup
Apple Slices, dried ¼ cup Kiwifruit, 2 medium
Apple, 1 medium Lima Beans, cooked ½ cup
Applesauce, unsweetened ½ cup Loganberries 1 cup
Apricots, dried ¼ cup Mandarin Oranges, 2 medium
Apricots, fresh, sliced 1 cup Mango 1 cup
Banana, 1 medium Nectarine, 1 medium
Barley, cooked ½ cup Oatmeal, prepared with water ½ cup
Beans, black, cooked ½ cup Orange Juice ½ cup
Beans, white, cooked ½ cup Orange, 1 medium
Blackberries 1 cup Papaya, raw, cubed 1 cup
Black-eyed Peas, cooked ½ cup Pasta, cooked al dente ½ cup
Blueberries 1 cup Peach, fresh, 2 medium
Bread, multigrain 1 slice Peaches, canned, packed in water 1 cup
Bread, oatmeal 1 slice Pear, canned, packed in water 1 cup
Bread, pumpernickel 1 slice Pear, 1 medium
Bread, rye 1 slice Peas, green, cooked ½ cup
Bread, sourdough 1 slice Persimmons, 2 medium
Bread, whole wheat 1 slice Pineapple Juice ½ cup
Cantaloupe melon Pineapple, canned, packed in water 1 cup
Cantaloupe, cubed 1 cup Pineapple, fresh 1 cup
Cherries 1 cup Pita Bread, 6-inch whole wheat 1 pita
Cherries, canned, packed in water 1 cup Plantains, cooked ½ cup
Chickpeas/Garbanzo Beans, cooked ½ cup Plums 2
Clementines, 2 Plums, canned, packed in water 1 cup
Corn, yellow or white ½ cup Pomegranate, 1 medium
Couscous, cooked ½ cup Prickly Pear 1 cup
Crackers, whole grain ¼ cup Prunes ¼ cup
Cranberries, dried ¼ cup Raisins ¼ cup
Cranberry Juice Cocktail ½ cup Raspberries 1 cup
Currants, red & white, fresh 1 cup Rice, brown, cooked ½ cup
Figs, dried ¼ cup Roll, whole wheat or rye 1 small
Figs, 2 fresh Split Peas, cooked ½ cup
Fruit Cocktail, canned, packed in water 1 cup Strawberries, whole 1 cup
Goji Berries, dried, ¼ cup Sweet Potato ½ cup
Grape Juice ½ cup Tangelos, 1 medium
Grapefruit Juice ½ cup Tangerines, 2 medium
Grapefruit, 1 medium Watermelon, cubed (limit—high GI) 1 cup
Grapes 1 cup Yam, plain ½ cup
Guava 1 cup
Honeydew Melon, cubed 1 cup
PowerFuel™ Grocery Add-Ins
PowerFuels consist of high quality proteins that contain essential amino acids and healthy fats from nuts. It takes longer
for your body to digest these foods, so they help you stay satisfied. PowerFuels also provide an excellent source of
protein to help boost your body.

Almond Butter 1 Tbsp. Mussels 3 oz.

Almonds 2 Tbsp. Oysters, medium 3 oz.
Beef, lean, trimmed 2 oz. Parmesan Cheese, grated ¼ cup
Brazil Nuts 2 Tbsp. Peanut Butter 1 Tbsp.
Canadian Bacon 2 oz. Peanuts 2 Tbsp.
Cashew Butter 1 Tbsp. Pecans, halves 2 Tbsp.
Cashews 2 Tbsp. Pine Nuts 2 Tbsp.
Cheese, light, reduced sodium 1 slice Pistachios 2 Tbsp.
Cheese, low fat 1 slice Pork, lean, trimmed 2 oz.
Cheese, nonfat 2 slice Protein Powder (e.g., whey, soy) 2 Tbsp.
Chicken Breast 2 oz. Salmon, canned in water 2 oz.
Clams 3 oz. Sardines, drained 3 oz.
Cottage Cheese, 1% fat ½ cup Scallops 3 oz.
Cottage Cheese, nonfat 1 cup Seitan ½ cup
Crab meat 3 oz. Shrimp 3 oz.
Crab Meat, imitation ½ cup Soy Cheese, low fat, low sodium 2 slices
Edamame, cooked, deshelled ½ cup Soy Hot Dogs/Veggie Dogs, reduced or low sodium 2 oz.
Egg Substitute, liquid 1 cup Soy Milk, low fat 8 oz.
Egg Whites large 1 cup Soy Nuts, dry-roasted 2 Tbsp.
Egg, 1 large String Cheese, low fat 1 piece
Fish, fatty ( e.g., salmon, tuna, mackerel, swordfish, trout) 2 oz. Tahini (Sesame Paste) 1 Tbsp.
Fish, white, baked or broiled 3 oz. Tempeh, reduced or low sodium ½ cup
Ham, low fat 2 oz. Tofu ½ cup
Hazelnuts/Filberts 2 Tbsp. Tuna, water-packed ½ cup
Lobster 3 oz. Turkey Breast 2 oz.
Luncheon Meat, low fat 2 oz. Turkey Pepperoni, rounds 2 oz.
Macadamia Nuts 2 Tbsp. Vegetarian Burger 3 oz.
Milk, nonfat or skim 1 cup Walnuts, halves 2 Tbsp.
Yogurt, nonfat 1 cup

Vegetables
This category contains your non starchy veggies (you’ll find the starchy ones under the SmartCarbs category). They’re
packed with nutrients that your body craves and are beneficial to an overall healthy lifestyle. We recommend getting in
at least four of the suggested servings sizes each day as part of your meal plan, but they’re all unlimited—so feel free to
indulge!

Alfalfa Sprouts 1 cup Bok Choy, Chinese Chard, White Mustard, raw 1 cup
Artichoke Hearts ½ cup Broccoli Rabe (Rapini), cooked ½ cup
Artichoke, 1 whole Broccoli, cooked ½ cup
Asparagus, cooked ½ cup Broccoli, raw 1 cup
Bamboo Shoots, canned, sliced 1 cup Brussels Sprouts, cooked ½ cup
Beans, wax, Italian, cooked ½ cup Cabbage, cooked ½ cup
Beans, wax, Italian, raw 1 cup Cabbage, raw 1 cup
Beets, cooked ½ cup Carrots, cooked ½ cup
Bell Peppers, red or green, cooked ½ cup Carrots, raw 1 cup
Bell Peppers, red or green, raw 1 cup Cauliflower, cooked ½ cup
Cauliflower, raw 1 cup Rhubarb 1 cup
Celery, 2 medium-sized stalks Romaine 1 cup
Chicory Greens 1 cup Rutabaga, cooked ½ cup
Collard Greens, cooked ½ cup Rutabaga, raw 1 cup
Cucumbers 1 cup Sauerkraut, canned, reduced or low sodium ½ cup
Daikon (Chinese radish) 1 cup Snap Peas, Sugar, cooked ½ cup
Dandelion Greens 1 cup Snap Peas, Sugar, raw 1 cup
Eggplant, cooked ½ cup Snap Peas, Yellow, cooked ½ cup
Escarole 1 cup Snap Peas, Yellow, raw 1 cup
Fennel 1 cup Snow Pea Pods, cooked ½ cup
Green Beans, cooked ½ cup Snow Pea Pods, raw 1 cup
Greens, Mustard or Beet, cooked ½ cup Spinach, cooked ½ cup
Hearts of Palm, canned 2 sticks Spinach, raw 1 cup
Jicama, raw 1 cup Squash, Spaghetti, cooked ½ cup
Kale, cooked ½ cup Squash, Spaghetti, raw 1 cup
Kohlrabi, cooked ½ cup Squash, Yellow summer 1 cup
Kohlrabi, raw 1 cup Tomatillos ½ cup
Leeks, cooked ½ cup Tomato Juice ½ cup
Leeks, raw 1 cup Tomato Sauce ½ cup
Lettuce, green or red leaf 1 cup Tomato, canned ½ cup
Lettuce, iceberg, Romaine 1 cup Tomato, canned, low sodium ½ cup
Mixed Greens 1 cup Tomato, 1 medium
Mixed Vegetables (without corn, peas, pasta), cooked ½ cup Tomatoes, cherry 1 cup
Mixed Vegetables (without corn, peas, pasta), raw 1 cup Tomatoes, grape 1 cup
Mushrooms, canned or cooked ½ cup Turnips, cooked ½ cup
Mushrooms, raw 1 cup Turnips, raw 1 cup
Okra 1 cup Vegetable Juice/V-8 ½ cup
Onions, red, white, cooked ½ cup Water Chestnuts, canned ½ cup
Onions, red, white, raw 1 cup Watercress 1 cup
Radishes, 1 cup Zucchini, cooked ½ cup
Zucchini, raw 1 cup

Extras
“Extras” or “free foods” are no- or low-calorie optional add-ins that you can use to spice up your meal plan or satisfy a
craving. These extras are unlimited when less than 10 calories, but keep items between 10 and 35 calories per serving
limited to 3 servings a day.

Avocado, pureed 1 Tbsp. Ginger, unlimited

Avocado fruit Green Chilies ¼ cup
Beef Broth, low sodium, unlimited Green Onions/Scallions 1 Tbsp.
Chicken Broth, low sodium, unlimited Honey, sugar free 1 Tbsp.
Chocolate Syrup, sugar free 1 Tbsp. Ketchup 1 Tbsp.
Coffee Creamer, fat free 1 Tbsp. Lemon Juice, unlimited
Coffee, black, unlimited Lime Juice, unlimited
Cream Cheese, reduced fat or fat free 1 Tbsp. Maple Syrup, sugar free 1 Tbsp.
Cumin, unlimited Mayonnaise 1 tsp.
Diet Soda, unlimited Mayonnaise, reduced fat 1 tsp.
Flaxseed 1 tsp. Mayonnaise, regular, low sodium 1 tsp.
Garlic, unlimited Mustard 1 Tbsp.
Non-Hydrogenated Oil Spread (e.g., Benecol) 1 Tbsp.
Oil (e.g., canola, olive, peanut, safflower) 1 tsp.
Olives, black or green 1 Tbsp.
Oregano, unlimited
Parsley, unlimited
Peppers, hot, jalapeno, unlimited
Pimento ½ cup
Popcorn 1 cup
Pumpkin Seeds 1 tsp.
Red Pepper Flakes, unlimited
Relish 1 Tbsp.
Salad Dressing 1 tsp.
Salad Dressing, light or reduced fat 1 Tbsp.
Salsa 1 Tbsp.
Sesame Seeds 1 tsp.
Squash Seeds 1 tsp.
Sunflower Seeds 1 tsp.
Sweeteners, calorie-free, unlimited
Tea, black, unlimited
Tomato Paste 1 Tbsp.
Vegetable Broth, low sodium, unlimited