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
shows resident nutritionist. On this diet, youll 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 theyre 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.
PREVENTION.COM

Excerpted from The Biggest Loser 30-Day Jump Start, by Cheryl Forberg, RD, Melissa Roberson, Lisa Wheeler, and The Bigger
Loser Experts and Cast (Rodale 2009)

PREVENTION.COM

BIGGEST LOSER 1-WEEK DIET PLAN

Note: If you dont 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
8
1
8

ounces boneless, skinless chicken breast, grilled or broiled

medium asparagus spears, grilled or broiled
cup cherry tomatoes with 1 tablespoon balsamic vinegar and 1 tablespoon chopped fresh basil
ounces fat-free milk

Total Daily Calories: 1,480

DAY 2
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. Its the
perfect high-protein snack, whether spread on a whole grain cracker or used as a dip for apple slices or raw
veg- etables. 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

Snack
1 cup steamed edamame

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 350F.
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

Total Daily Calories: 1,500

DAY 3
Breakfast
GREEK YOGURT PARFAIT
If you dont have fresh strawberries, other fresh
berries work well. And if fresh berries are out of
season, dried berries will work, but use only 2
tablespoons.
1/4 cup sliced fresh strawberries
2 tablespoons low-fat granola
1 cup fat-free Greek-style yogurt or low-fat vanilla yogurt
Fresh mint sprig
Combine the strawberries and granola in a small mixing
bowl and stir. Spoon half of the mixture into a serving
bowl or parfait glass. Spoon the yogurt over the
granola mixture. Sprinkle the remaining strawberry-granola mixture on top. Garnish with fresh mint.

Makes 1 serving
PER SERVING: 160 calories, 22 g protein, 21 g carbohydrates (10 g sugars), 0.5 g fat (0 g saturated), 0
mg cholesterol, 3 g fiber, 95 mg sodium
Serve with 3 slices turkey bacon
1 hard-boiled egg
Tea or coffee

Snack
1/2 cup fat-free cottage cheese topped with 1 tablespoon slivered almonds and 1 medium pear, chopped

Lunch
GREEK SALAD
3 cups chopped romaine lettuce
1/2 cup sliced cucumber
1/2 cup sliced bell pepper
1/4 cup sliced ripe olives
2 tablespoons low-fat feta cheese
5 ounces cooked bay shrimp
2 tablespoons low-fat vinaigrette

Snack
2 ounces sliced roast turkey or chicken breast
2 wedge honeydew melon

Dinner
PORK STIR-FRY WITH GARLIC BROCCOLI RECIPE (pictured)
1 serving
Once you get the hang of it, its easy to whip up stir-fries using any combination of your favorite
vegetables. Substitute lean beef or chicken for the pork, or switch seasoningsthe combinations are
endless.
3 cups broccoli, chopped in 1 pieces
3/4 cup fat-free, low-sodium chicken broth
1/2 cup chopped scallions
2 tablespoons chopped garlic
2 tablespoons peeled, chopped fresh ginger
2 teaspoons olive oil
1 cup chopped yellow onion
1 red bell pepper, halved, seeded, and diced
1 pound boneless pork tenderloin, cut in thin strips, 1/2 wide and 2 long (see note)
1 tablespoon low-sodium soy sauce
1 tablespoon toasted sesame seeds
11. Steam the broccoli for about 2 minutes, until its bright green but still firm. Drain, rinse with cold water
to stop cooking, and drain again. (If using frozen broccoli, thaw the broccoli but omit this cooking step.)
22. Combine 1/4 cup of the broth with the scallions, garlic, and ginger in a food processor or blender
and pulse until the mixture is minced. Set it aside.

3. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the yellow onion and

bell pepper, and cook for 5 minutes, or until the vegetables are just tender. Transfer the vegetables to a
bowl and cover with a towel to retain heat.
4. Add the remaining olive oil to the pan over medium-high heat. Add the scallion mixture and cook for about
1 minute, stirring constantly. Add the pork strips and soy sauce to the skillet and cook for 4 minutes,
or until the pork is nearly done. Add the remaining 1/2 cup of broth and bring to a boil.
55. Add the broccoli to the skillet and cook, stirring, for about 3 minutes, or until the broccoli is cooked
through. Add the onion and bell pepper back to the skillet. Divide the stir-fry among 4 dinner plates and
garnish with sesame seeds.
Note: Its easier to slice pork thinly if you place it in the freezer for about 30 minutes
first. Makes 4 servings
PER SERVING: 240 calories, 28 g protein, 12 g carbohydrates (4 g sugars), 9 g fat (3 g saturated), 75
mg cholesterol, 4 g fiber, 290 mg sodium
Serve with 3/4 cup cooked brown rice
8 ounces fat-free milk
Green or black tea
1 fresh plum

Total Daily Calories: 1,520

DAY 4
Breakfast
BERRY SMOOTHIE
1/2 cup fat-free Greek-style yogurt
1/2 cup fresh or frozen raspberries or blueberries
1 cup fat-free milk
1/2 teaspoon pure vanilla extract
Serve with 1 toasted Thomas Carb Count Whole Grain
Bagel with 1 tablespoon almond or peanut butter and 1
tablespoon sugar-free fruit spread

Snack
1 large apple
2 sticks low-fat mozzarella string cheese

Lunch
MUSHROOM SOUP
1 serving (1 1/2 cups)
Mushrooms are a great vegetable to include in a healthy weight-loss plan. Theyre rich in vitamins, high in
water, and low in calories. This soup is really easy to make, and you can use whatever mushrooms you
like.

1 tablespoon olive oil

1 medium yellow onion, chopped
12 ounces white or brown mushrooms, cleaned and sliced (4 1/2 cups sliced; if using shiitakes, discard
the stems)
1 teaspoon chopped fresh oregano or 1/2 teaspoon dried
4 cups fat-free, low-sodium chicken broth
11. In a 3-quart saucepan, heat the olive oil over medium heat. Add the onion and cook for about 5
minutes, or until its soft but not browned. Add the mushrooms and oregano and cook, stirring regularly,
for about
2 minutes longer, until the mushrooms soften.
22. Carefully add the broth and bring to a boil. Immediately reduce the heat to low, cover partially, and
simmer for about 20 minutes.
33. Let the soup cool, then transfer it to a blender or food processor and blend or process until smooth.
Return it to the saucepan and reheat before
serving. Makes about 4 (1 1/2-cup) servings
PER SERVING: 70 calories, 4 g protein, 6 g carbohydrates (4 g sugars), 4 g fat (0 g saturated), 0
mg cholesterol, 1 g fiber, 245 mg sodium
Pair with 1/2 grilled cheese sandwich: 1 slice Ezekiel bread and 1 wedge Laughing Cow light cheese
Ice water or iced tea

Snack
1 fresh pear
1 tablespoon raw almonds

Dinner
FISH TACOS (pictured)
3 servings (3 tacos)
Fish:
1 pound orange roughy or other boneless, skinless fish fillet, such as red snapper
3 tablespoons lime juice
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon chili powder (optional)
Tacos:
8 whole grain high-fiber tortillas or stone-ground corn tortillas
1/2 avocado, diced and lightly mashed
1/3 cup shredded low-fat Mexican or pepper Jack cheese
1/2 cup tomato salsa
4 tablespoons chopped fresh cilantro
1 1/2 cups finely shredded cabbage
Hot sauce (optional)
11. To make the fish: Place the fish in a shallow baking dish and sprinkle with the lime juice, paprika,
salt, black pepper, and chili powder (if desired). Cover, refrigerate, and marinate for about 30
minutes.
22. Preheat the grill to medium-high heat (or preheat the oven to 375F).
33. Lightly coat a 24 x 12 piece of foil with olive oil cooking spray. Place the fish in a single layer in the
cen- ter of the foil. Fold the foil over and fold the ends upward to seal in the fish. Place the foil packet on

the preheated grill. Cook for 7 to 10 minutes, or until the fish is opaque. Remove from the grill.

4. To assemble the tacos: Wrap the tortillas in foil and place them on the grill to warm for 2 minutes.

Spread about one-eighth of the mashed avocado on each tortilla and top with one-eighth of the fish.
Sprinkle each with cheese, salsa, cilantro, cabbage, and hot sauce, if desired. Serve with glasses of ice
water gar- nished with a slice of orange and a sprig of fresh mint.
Makes about 8 (1-taco) servings. Have 3 for dinner and save the rest.
PER SERVING: 140 calories, 18 g protein, 13 g carbohydrates (1 g sugars), 5 g fat (less than 1 g saturated),
30 mg cholesterol, 8 g fiber, 480 mg sodium
Serve with 1 cup cubed melon with 1/4 cup fat-free frozen vanilla yogurt, 1 teaspoon chopped fresh
mint, and 1 tablespoon almond slivers

Total Daily Calories: 1,520

DAY 5
Breakfast
1/3 cup old-fashioned oatmeal (cooked in 2/3 cup
water) with 1/4 teaspoon ground cinnamon and 1
tablespoon chopped walnuts
3/4 cup sliced strawberries
3/4 cup fat-free Greek-style yogurt
Green tea or milk

Snack
2 Wasa rye crackers with 2 wedges Laughing Cow light
toasted onion cheese
Ice water

Lunch
ANDREAS TURKEY WRAP (pictured)
Season 2 contestant Andrea Overstreet shares one of her favorite healthy cooking tips in this easy
recipe: Using butter lettuce instead of a bun is my favorite way to save calories!
6 ounces 99% lean ground turkey breast
Salt and pepper to taste
2 leaves butter lettuce
8 thin slices cucumber
2 tablespoons fresh alfalfa sprouts
2 tablespoons fresh bean sprouts
2 tablespoons low-fat Galeos Miso Caesar dressing
1. Form the turkey into a patty, about 4 1/2 in diameter. Season the patty with salt and pepper and grill for

3 to 4 minutes on each side.

22. Cut the patty in half and place each half in the center of one of the butter lettuce leaves. Top the
burgers with the cucumber, alfalfa sprouts, and bean sprouts. Drizzle with the dressing and wrap the
lettuce around the burgers and vegetables.

Makes 1 serving
PER SERVING: 230 calories, 41 g protein, 9 g carbohydrates (5 g sugars), 3.5 g fat, (1 g saturated), 70
mg cholesterol, 1 g fiber, 450 mg sodium
Have with 1 cup fat-free milk

Snack
1 cup fat-free vanilla yogurt with 1 medium apple, diced, and 1 tablespoon ground flaxseed
Ice water

Dinner
ITALIAN FLANK STEAK with ROMA TOMATOES
1 serving
This is the epitome of a quick and easy dinner. Mix the marinade before work, and when you come
home, light the grill, toss a salad, and set the tablepresto!
1/4 cup water or low-sodium beef broth or chicken broth
1/4 cup balsamic vinegar
1 tablespoon chopped garlic
1 tablespoon chopped fresh basil or 1 teaspoon dried
1 tablespoon chopped fresh thyme or 1 teaspoon dried
1 teaspoon mustard powder
1/2 teaspoon ground black pepper
1 1/4 pounds flank steak, trimmed of all visible fat
8 Roma tomatoes, halved crosswise
11. Combine the water or broth, vinegar, garlic, basil, thyme, mustard powder, and pepper in a large ziptop plastic bag. Add the steak and seal the bag. Marinate the steak in the refrigerator for at least 2
hours (but no longer than 12), turning the steak occasionally.
22. Prepare a fire in a charcoal grill or preheat a gas grill or broiler. Lightly coat the grill rack with olive
oil cooking spray. Position the rack 4 to 6 from the heat source.
33. Remove the steak from the marinade. Drain and blot the meat to remove excess marinade.
44. Place the steak and tomatoes on the grill rack or broiler pan. Grill or broil until browned, 4 to 5 minutes
on each side for the steak and about 3 minutes on each side for the tomatoes. Watch the steak carefully,
as the balsamic vinegar can cause it to burn if not properly blotted. Check the steak for doneness by
cutting into the meat. Let it stand for 5 minutes on a cutting board. Cut the meat across the grain into
very thin slices.
Makes 4 servings
PER SERVING: 260 calories, 33 g protein, 14 g carbohydrates (9 g sugars), 8 g fat (3 g saturated), 45
mg cholesterol, 3 g fiber, 120 mg sodium
Serve with 1/2 cup brown rice
2 cups mixed baby greens with 1/4 avocado, sliced, and 1 tablespoon low-fat Caesar dressing
Ice water or iced tea

Total Daily Calories: 1,540

DAY 6
Breakfast
1 cup fat-free milk
1 medium banana
1 hard-boiled or soft-boiled egg
Tea or coffee

Snack
1 cup fat-free Greek-style yogurt with 1/2 teaspoon
pure vanilla extract and 1/2 cup sliced mango
Ice water

Lunch
ROAST BEEF MELT (pictured)
This satisfying recipe comes from Season 2 contestant Seth Word. If your market doesnt have Ezekiel
bread, look for a high-fiber multigrain bread.
2
2
4
1
3

slices Ezekiel bread

slices fat-free American cheese
ounces lean, thinly sliced deli roast beef
tablespoon brown mustard
thin slices yellow onion

1. Top the bread with the cheese and toast it on the grill until the cheese melts. Put the roast beef on

the toast. Top with the mustard and onion.

Makes 1 serving
PER SERVING: 360 calories, 37 g protein, 44 g carbohydrates (5 g sugars), 6 g fat (2 g saturated), 40
mg cholesterol, 7 g fiber, 460 mg sodium
Pair with 2 cups mixed salad greens with 1/4 cup cherry tomatoes and 1 tablespoon lowfat balsamic vinaigrette

Snack
CRISPY CORN CHIPS
2 servings
Plain or seasoned, corn chips are great to have on hand when you have an urge for something
crunchy. Theyre best when freshly baked, but they can also be stored in an airtight plastic bag.
12 stone-ground corn tortillas (6 diameter; about 12 ounces)
1/4 teaspoon ground cumin (optional)
1/4 teaspoon chili powder (optional)
1/4 teaspoon salt (optional)

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1

11. Preheat the oven to 350F.

22. Divide the tortillas into two stacks. Cut each stack into 8 chip-size wedges and arrange the chips in a
single layer on 2 baking sheets. Lightly coat the chips with olive oil cooking spray. Sprinkle with the
cumin, chili powder, and salt, if desired. Gently toss the chips and rearrange them to cover the baking
sheets evenly.
33. Bake for 10 minutes, then rotate the pan and bake for 10 minutes longer, or until the chips are crisp
but not brown. (Keep in mind that fresh tortillas contain more moisture and will take a few minutes
longer to bake than not-so-fresh tortillas.) Cool and serve.
Makes 12 (8-chip) servings
PER SERVING: 60 calories, 1 g protein, 12 g carbohydrates (0 g sugars), 1 g fat (0 g saturated), 0 mg
cholesterol, 2 g fiber, 60 mg sodium
Pair with 1/2 cup salsa combined with 1/2 cup fat-free cottage cheese

Dinner
4 ounces wild salmon, grilled or broiled
1 cup steamed broccoli
3/4 cup cooked (1 ounce dry) Ronzoni whole grain pasta with 1/4 cup low-sodium marinara sauce and 1
tablespoon grated Parmesan cheese

Total Daily Calories: 1,470