The attached file is the NS Maintenance Plan that I received via e-mail from NS counselors (just call em and ask, most counselors know what you're talking about and if the one you get doesn't, just keep calling), with minor "editing" to make it fit the pages neatly because I'm anal.

Included in the document is a meal plan (with your own foods) for Level 1 (1400-1500 cal per day) which is the initial "step up" in calories for women... If you wish to continue to use NS foods, as best as I can tell, Level 1 is virtually idential to the "basic" Men's weight loss program, so you can just use the men's grocery additions and you're set (even have a column in the pocket planner that's ready to use)...

Also included in the document is a meal plan for Level 2, using the NS foods with the appropriate increase in grocery additions that a member got from Mary Gregg (NS dietitian) and shared on the boards... If you increase to Level 3 calories, and want to continue with the NS foods, just do the math and add the additional foods...

Here's a precis that I prepared with the "meat" of the Plan for convenience:


NutriSystem Nourish Maintenance Plan -- Using Your Own Food

How many calories for maintenance?
The number of calories required to maintain your goal weight will be determined by a number of factors including your activity level, weight, age and metabolism. Remember that 3500 calories represents one pound. To gauge how many additional calories you will need to maintain your current weight, look at the rate of weight loss during your last few weeks on the program. If you were losing about one pound a week, then you should be able to add an additional 500 calories a day to your meal plan. But do not add that many calories right away; increase calories slowly. Continue to use the Food Diary to track your total calorie intake. Here are three suggested maintenance meal plans:

Level 1 - averages about 1400-1500 calories, depending on your choices
Start with this meal plan if you were following the Women's Meal Plan for weight loss.

Level 2 - averages about 1700-1800 calories, depending on your choices
Move up to Level 2 if you were following the Men's Meal Plan for weight loss or are a woman and still losing weight on Level 1.

Level 3 - averages about 2100-2200 calories, depending on your choices
Move up to this meal plan if you are losing weight on the Level 2 plan.

Using Nutrisystem foods during Maintenance
You, of course, may want to continue to use Nutrisystem foods in your meal plan for the security of portion control and the convenience. How often you use Nutrisystem foods depends on you. Maintenance food ordering is flexible in that you decide which Nutrisystem foods you want to help maintain your weight loss. Many Maintenance members continue to use Nutrisystem foods for 2-3 complete days per week. This keeps you aware of proper portion sizes and controls calories to balance the days when you may consume more than the recommended maintenance amount.

Meal Plan Basics
The serving sizes for fruits, vegetables, and fats servings are identical to servings in the Nutrisystem weight loss meal plan. Salads are considered vegetable servings. The Milk and the Protein servings are divided. When selecting meats and carbohydrate servings, look for low fat choices. A whole grain slice of bread is a better choice than a high-fat croissant. Broiled chicken is a better choice than fried chicken. Meat, fish and poultry foods should contain no more than 3 grams of fat per ounce. Carbohydrate servings should have no more than 1-2 grams of fat per serving. Look for carbohydrate servings that are low on the Glycemic Index. Weigh and measure foods until you are sure of the serving sizes.

Foods in the Maintenance Meal Plan are divided into six food groups to make planning and calorie control easier. Each food group varies in nutrition and calorie content. Making wise choices from each food group will determine your maintenance success. Portion sizes determine calories, so if is vital that you remember to measure portions of even healthy foods. The six food groups are:

Carbohydrate Group - This food group includes cereals, bread, pasta, rice, crackers and starchy vegetables like peas and corn. The carbohydrate foods provide fiber, B vitamins and iron. Look for low GI foods and whole grains for better nutrition. Each serving is about 80 calories and 15 grams of carbohydrates. Refer to the Nutrition Facts on food packages to determine serving size for foods like crackers that vary in shape and size.

Level 1 = 6 servings .......... Level 2 = 8 servings .......... Level 3 = 10 servings

Protein Group - This food group supplies us with the protein our bodies need. It's important to select low fat protein foods and limit servings sizes, depending on what level meal plan you are following. Avoid high fat choices like sausage and spareribs.

Level 1 = 5-6 oz .......... Level 2 = 5-7 oz .......... Level 3 = 6-8 oz

Fruit Group - Fruits also provide us with vitamins, minerals and fiber. Each serving contains about 60 calories and 15 grams of carbohydrate. These are the same serving sizes that use are familiar with using on the Nutrisystem meal plan. Fresh, frozen and dried fruits have about 2 grams of fiber per serving. When using canned fruits, select those that are water packed or juice packed rather than in heavy syrup.

Level 1 = 3 servings .......... Level 2 = 4 servings .......... Level 3 = 4 servings

Dairy Group - This food group is a good source of calcium and protein. Continue to select fat-free or low fat choices.

Level 1 = 2 servings .......... Level 2 = 2 servings .......... Level 3 = 2-3 servings

Fat Group - Fat needs to be limited due to the high caloric density. Choose the healthier mono-unsatured and polyunsaturated fats and avoid saturated fats with raise LDL cholesterol levels. Each serving in the fat group has about 45 calories and 5 grams of fat.

Level 1 = 3 servings .......... Level 2 = 4 servings .......... Level 3 = 6 servings

Vegetable Group - Vegetables are a good source of vitamins, minerals and fiber. Each serving averages about 25 calories and 2 grams of fiber. You can count your salad as a vegetable serving or a free food. The serving size is 1/2 cup cooked vegetables or vegetable juice or 1 cup of raw vegetables. Starchy vegetables such as peas, corn and potatoes are listed in the Carbohydrate list.

Level 1 = 3 servings .......... Level 2 = 4 servings .......... Level 3 = 4 servings
(Additional servings can be added if desired, without affecting weight)