Biggest Loser 1-Week Diet Plan
You can lose weight like The Biggest Loser contestants without having to spend time
at the ranch. This free 1-week meal plan, excerpted from The Biggest Loser 30-Day
Jump Start, helps you follow a low-calorie diet with delicious Biggest Loser recipes
and meal ideas. The diet plan was designed by Cheryl Forberg, RD, the show’s
resident nutritionist. On this diet, you’ll eat three healthy meals and two snacks a
day for a total of around 1,500 calories per day. Start losing weight today!
DAY 1
Breakfast
1/3 cup old-fashioned oatmeal (cooked in 2/3 cup water) with 1/2 banana, sliced
1/2 cup fat-free Greek-style yogurt mixed with 1/2 teaspoon pure vanilla extract
Coffee or tea
Snack
PEANUTTY SPREAD
1 serving (2 tablespoons)
Blending creamy peanut butter with silken tofu cuts the calories and fat by nearly two-thirds. It’s the perfect high-protein snack, whether spread on a whole grain cracker or used as a dip for apple slices or raw vegetables. And one dollop makes a good topping for your favorite fat-free chocolate pudding.
1 cup (about 9 ounces) silken tofu, drained
1/3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice
1. Place the tofu, peanut butter, honey, and lime juice in a blender or food processor and blend or process until smooth.
2. Add a few teaspoons of water if necessary. Store in the refrigerator.
Makes 12 (2-tablespoon) servings (1 1/2 cups)
PER SERVING: 60 calories, 3 g protein, 4 g carbohydrates (3 g sugars), 4 g fat (0.5 g saturated), 0 mg cholesterol, 1 g fiber, 30 mg sodium
Serve with 1 cup jicama slices
Lunch
TUNA MELT
6 ounces water-packed tuna, drained
Mix with 2 tablespoons diced onion and 2 tablespoons low-fat vinaigrette
Serve on a toasted Thomas Whole Grain English Muffin
Top with 1 slice low-fat Cheddar cheese
Dinner
PORTOBELLO “PIZZAS” (pictured)2 servings (2 pizzas)
Most people prefer to eat these “pizzas” with a knife and fork!
4 whole portobello mushroom caps (about 5” diameter), stems removed
1/2 cup low-fat marinara sauce
1/2 cup lean turkey Italian sausage, cooked, drained, and crumbled
4 tablespoons shredded fat-free or low-fat mozzarella cheese
2 teaspoons freshly grated Parmesan cheese
1 tablespoon chopped fresh basil
1. Preheat the oven to 350°F.
2. Wipe the mushrooms clean of any dirt. Place them on a baking sheet, gill side up. Spoon sauce over each cap, then sprinkle on the sausage and cheeses. Place the mushrooms in the oven and bake for 6 to 8 minutes, or until the cheese is melted. Garnish with fresh basil or parsley.
Makes 4 servings (4 small pizzas)
PER SERVING: 97 calories, 10 g protein, 7 g carbohydrates (2 g sugars), 3 g fat (1 g saturated), 22 mg cholesterol, 2 g fiber, 305 mg sodium
Have with 1/2 cup red grapes
Ice water or iced tea.
You can lose weight like The Biggest Loser contestants without having to spend time
at the ranch. This free 1-week meal plan, excerpted from The Biggest Loser 30-Day
Jump Start, helps you follow a low-calorie diet with delicious Biggest Loser recipes
and meal ideas. The diet plan was designed by Cheryl Forberg, RD, the show’s
resident nutritionist. On this diet, you’ll eat three healthy meals and two snacks a
day for a total of around 1,500 calories per day. Start losing weight today!
DAY 1
Breakfast
1/3 cup old-fashioned oatmeal (cooked in 2/3 cup water) with 1/2 banana, sliced
1/2 cup fat-free Greek-style yogurt mixed with 1/2 teaspoon pure vanilla extract
Coffee or tea
Snack
PEANUTTY SPREAD
1 serving (2 tablespoons)
Blending creamy peanut butter with silken tofu cuts the calories and fat by nearly two-thirds. It’s the perfect high-protein snack, whether spread on a whole grain cracker or used as a dip for apple slices or raw vegetables. And one dollop makes a good topping for your favorite fat-free chocolate pudding.
1 cup (about 9 ounces) silken tofu, drained
1/3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice
1. Place the tofu, peanut butter, honey, and lime juice in a blender or food processor and blend or process until smooth.
2. Add a few teaspoons of water if necessary. Store in the refrigerator.
Makes 12 (2-tablespoon) servings (1 1/2 cups)
PER SERVING: 60 calories, 3 g protein, 4 g carbohydrates (3 g sugars), 4 g fat (0.5 g saturated), 0 mg cholesterol, 1 g fiber, 30 mg sodium
Serve with 1 cup jicama slices
Lunch
TUNA MELT
6 ounces water-packed tuna, drained
Mix with 2 tablespoons diced onion and 2 tablespoons low-fat vinaigrette
Serve on a toasted Thomas Whole Grain English Muffin
Top with 1 slice low-fat Cheddar cheese
Dinner
PORTOBELLO “PIZZAS” (pictured)2 servings (2 pizzas)
Most people prefer to eat these “pizzas” with a knife and fork!
4 whole portobello mushroom caps (about 5” diameter), stems removed
1/2 cup low-fat marinara sauce
1/2 cup lean turkey Italian sausage, cooked, drained, and crumbled
4 tablespoons shredded fat-free or low-fat mozzarella cheese
2 teaspoons freshly grated Parmesan cheese
1 tablespoon chopped fresh basil
1. Preheat the oven to 350°F.
2. Wipe the mushrooms clean of any dirt. Place them on a baking sheet, gill side up. Spoon sauce over each cap, then sprinkle on the sausage and cheeses. Place the mushrooms in the oven and bake for 6 to 8 minutes, or until the cheese is melted. Garnish with fresh basil or parsley.
Makes 4 servings (4 small pizzas)
PER SERVING: 97 calories, 10 g protein, 7 g carbohydrates (2 g sugars), 3 g fat (1 g saturated), 22 mg cholesterol, 2 g fiber, 305 mg sodium
Have with 1/2 cup red grapes
Ice water or iced tea.
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