Biggest Loser one -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
HAM AND CHEESE BREAKFAST MELT (pictured) You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning! 1 Thomas’ Light Whole Grain English Muffin, split 1 slice (1 ounce) lean, low-sodium ham or lean Canadian bacon 2 egg whites 1 slice low-or reduced-fat Cheddar cheese Salt and pepper to taste 1. Coat an egg ring (see note) with olive oil cooking spray. 2. Toast the muffin halves until they’re lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm. 3. Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done. 4. Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.
Note: If you don’t have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray. Makes 1 serving PER SERVING: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium Serve with 3/4 cup fresh blueberries 8 ounces fat-free milk Tea or coffee
Snack
1 large apple
1 stick low-fat mozzarella string cheese Ice water
Lunch
TURKEY WRAP 2 ounces sliced turkey breast 1/4 cup alfalfa sprouts 2 slices tomato 2 teaspoons Dijon mustard 1 La Tortilla Factory multigrain tortilla Serve with 6 baby carrots 1 cup jicama sticks Ice water or iced tea Snack HUMMUS DEVILED EGGS 2 servings (4 pieces) The addition of hummus makes for a delicious, healthy twist on a classic comfort food 12 hard-boiled eggs, peeled 2 cups store-bought hummus Paprika Italian parsley 1. Cut the eggs in half lengthwise. Remove the egg yolks and discard them or reserve them for another use. 2. Fill each egg white with a heaping tablespoon of hummus, sprinkle lightly with paprika, and garnish with parsley. Cover lightly with plastic wrap and refrigerate for up to 1 day before serving. Makes 12 servings (2 egg halves per serving) PER SERVING: 100 calories, 8 g protein, 12 g carbohydrates (2 g sugars), 15 g fat (0 g saturated), 0 mg cholesterol, 3 g fiber, 26 mg sodium
Dinner
5 ounces boneless, skinless chicken breast, grilled or broiled 8 medium asparagus spears, grilled or broiled 1 cup cherry tomatoes with 1 tablespoon balsamic vinegar and 1 tablespoon chopped fresh basil 8 ounces fat-free milk ....
Note:-
KEEP IN TOUCH FOR REST SIX DAYS......
WWW.MUSCLEMAINIA.BLOGSPOT.COM
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
HAM AND CHEESE BREAKFAST MELT (pictured) You can add mustard or a slice of tomato to customize this sandwich, if you like. It reheats well, too, so you might want to make two at a time and warm the second one the following morning! 1 Thomas’ Light Whole Grain English Muffin, split 1 slice (1 ounce) lean, low-sodium ham or lean Canadian bacon 2 egg whites 1 slice low-or reduced-fat Cheddar cheese Salt and pepper to taste 1. Coat an egg ring (see note) with olive oil cooking spray. 2. Toast the muffin halves until they’re lightly browned. While the muffin toasts, warm the ham for about 1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted English muffin. Cover to keep it warm. 3. Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring. Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg over and cook it for about 30 seconds longer, or until done. 4. Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining muffin half. Serve hot.
Note: If you don’t have an egg ring, you can use the ring from a wide-mouthed canning jar, sprayed with olive oil cooking spray. Makes 1 serving PER SERVING: 230 calories, 25 g protein, 25 g carbohydrates (6 g sugars), 6 g fat (2 g saturated), 20 mg cholesterol, 8 g fiber, 570 mg sodium Serve with 3/4 cup fresh blueberries 8 ounces fat-free milk Tea or coffee
Snack
1 large apple
1 stick low-fat mozzarella string cheese Ice water
Lunch
TURKEY WRAP 2 ounces sliced turkey breast 1/4 cup alfalfa sprouts 2 slices tomato 2 teaspoons Dijon mustard 1 La Tortilla Factory multigrain tortilla Serve with 6 baby carrots 1 cup jicama sticks Ice water or iced tea Snack HUMMUS DEVILED EGGS 2 servings (4 pieces) The addition of hummus makes for a delicious, healthy twist on a classic comfort food 12 hard-boiled eggs, peeled 2 cups store-bought hummus Paprika Italian parsley 1. Cut the eggs in half lengthwise. Remove the egg yolks and discard them or reserve them for another use. 2. Fill each egg white with a heaping tablespoon of hummus, sprinkle lightly with paprika, and garnish with parsley. Cover lightly with plastic wrap and refrigerate for up to 1 day before serving. Makes 12 servings (2 egg halves per serving) PER SERVING: 100 calories, 8 g protein, 12 g carbohydrates (2 g sugars), 15 g fat (0 g saturated), 0 mg cholesterol, 3 g fiber, 26 mg sodium
Dinner
5 ounces boneless, skinless chicken breast, grilled or broiled 8 medium asparagus spears, grilled or broiled 1 cup cherry tomatoes with 1 tablespoon balsamic vinegar and 1 tablespoon chopped fresh basil 8 ounces fat-free milk ....
Note:-
KEEP IN TOUCH FOR REST SIX DAYS......
WWW.MUSCLEMAINIA.BLOGSPOT.COM
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