The 7-Day Diet Plan for Weight Loss from 'The Biggest Loser'
If there's a breakfast burrito and chips and guac included, you know it's going to be good.
Just in case you need to hear this:
You don't need to lose weight. Not to be happy. Not to fall in love. Not to get
the job of your dreams. If you want to lose weight to get healthier? Great.
Just know that body size isn't the
end-all, be-all of determining your
health. Feeling good and taking
care of your body is the goal—and
that can look like a lot of different things.
But if you want to make some healthy
changes to your diet or if you want to lose some fat, committing to a diet plan
can really help.
To help you get started, The Biggest Loser nutritionist Cheryl Forberg, R.D., designed this
seven-day diet plan for weight loss, which is just like the one that helps the
competitors slim down. With this easy-to-follow plan, you're sure to feel
refreshed and lose weight (if you want to!) in no time. (Want a longer plan?
Try the 30-Day Clean-ish Eating
Challenge.)
7-Day Diet Plan for Weight Loss
This is no deprivation diet: You'll eat three meals and two snacks daily, plus each
dish packs a filling balance of 45 percent carbohydrates, 30 percent protein,
and 25 percent healthy fats. (More on that here: Everything to Know About Counting
Your Macros) When it comes to drinks, Forberg recommends sticking to
no- and low-cal picks like coffee, tea, and water.
And to accelerate weight loss and build a healthy and strong body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week.
Monday
Breakfast:
- 1/2 cup egg whites scrambled
with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated
Parmesan, and 1/2 cup cherry tomatoes
- 1 slice whole-grain toast
- 1/2 cup blueberries
- 1 cup skim milk
Snack:
- 1/2 cup fat-free Greek yogurt
topped with 1/4 cup sliced strawberries
Lunch:
- Salad made with: 3/4 cup cooked
bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded
low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced
zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1
tablespoon low-fat vinaigrette (check out these keto cookbook 60+ RECIPES too.)
Snack:
- 2 tablespoons hummus and 6 baby
carrots
Dinner:
- 4 ounces grilled salmon
- 1 cup wild rice with 1
tablespoon slivered toasted almonds
- 1 cup wilted baby spinach with
1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
- 1/2 cup diced cantaloupe topped
with
- 1/2 cup all-fruit raspberry
sorbet and 1 teaspoon chopped walnuts
CREDIT: DILYAZ/SHUTTERSTOCK
Tuesday
Breakfast:
- 3/4 cup steel-cut or
old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
- 2 links country-style turkey
sausage
- 1 cup blueberries
Snack:
- 1/2 cup fat-free ricotta cheese
with 1/2 cup raspberries and 1 tablespoon chopped pecans
Snack:
- 1/2 cup fat-free cottage cheese
with 1/2 cup salsa
Dinner:
- 1 turkey burger
- 3/4 cup roasted cauliflower and
broccoli florets
- 3/4 cup brown rice
- 1 cup spinach salad with 1
tablespoon light balsamic vinaigrette
CREDIT: GORENKOVA
EVGENIJA/SHUTTERSTOCK
Wednesday
Breakfast:
- Omelet made with 4 egg whites
and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free
refried beans, diced onion, diced mushrooms, and salsa
- Quesadilla made with 1/2 of one
small corn tortilla and 1 tablespoon low-fat jack cheese
- 1/2 cup diced watermelon
Snack:
- 1/2 cup fat-free vanilla yogurt
with 1 sliced apple and 1 tablespoon chopped walnuts
Lunch:
- Salad made with 2 cups chopped
Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced
mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon
low-fat Caesar dressing
- 1 medium nectarine
- 1 cup skim milk
Snack:
- 1 fat-free mozzarella string
cheese stick
- 1 medium orange
Dinner:
- 4 ounces shrimp, grilled or
sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
- 1 medium artichoke, steamed
- 1/2 cup whole wheat couscous
with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon
chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing
Healthy
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CREDIT: ALEXANDER
PROKOPENKO/SHUTTERSTOCK
Thursday
Breakfast:
- 1 light whole-grain English
muffin with 1 tablespoon nut butter and
1 tablespoon sugar-free fruit spread
- 1 wedge honeydew
- 1 cup skim milk
- 2 slices Canadian bacon
Snack:
- Yogurt parfait made with 1 cup
low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries,
and 2 tablespoons low-fat granola
Lunch:
- Wrap made with 4 ounces thinly
sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded
lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon
Dijon mustard
- 1/2 cup pinto beans or lentils
with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing
Snack:
- 8 baked corn chips with 2
tablespoons guacamole (try one of these guac
recipes)
Dinner:
- 4 ounces grilled halibut
- 1/2 cup sliced mushrooms
sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup
green beans
- Salad made with 1 cup arugula,
1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
- 1/2 cup warm unsweetened
applesauce with 1/4 cup fat-free vanilla yogurt,
- 1 tablespoon chopped pecans and
dash cinnamon
CREDIT: ELENA VESELOVA/SHUTTERSTOCK
Friday
Breakfast:
- Burrito made with: 1 medium
whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4
cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons
grated low-fat cheddar, and 1 teaspoon fresh cilantro
- 1 cup mixed melon
Snack:
- 3 ounces sliced lean ham
- 1 medium apple
Lunch:
- Turkey burger (or one of
these veggie burgers)
- Salad made with: 1 cup baby
spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2
teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
- 1 cup skim milk
Snack:
- 1 fat-free mozzarella string
cheese stick
- 1 cup red grapes
Dinner:
- 5 ounces grilled wild salmon
- 1/2 cup brown or wild rice
- 2 cups mixed baby greens with 1
tablespoon low-fat Caesar dressing
- 1/2 cup all-fruit strawberry
sorbet with 1 sliced pear
CREDIT: ZOEYTOJA/SHUTTERSTOCK
Saturday
Breakfast:
- Frittata made with 3 large egg
whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2
tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup
fresh raspberries
- 1 small bran muffin
- 1 cup skim milk
Snack:
- 1/2 cup low-fat vanilla yogurt
with 1 tablespoon ground flaxseed and 1/2 cup diced pear
Lunch:
- 4 ounces sliced turkey breast
- Tomato-cucumber salad made with
5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme,
and 1 tablespoon fat-free Italian dressing
- 1 medium orange
Snack:
- Smoothie made with 3/4 cup skim
milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries
(Psst: Here are more weight loss smoothie ideas.)
Dinner:
- 4 ounces red snapper baked with
1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium
seasoning
- 1 cup spaghetti squash with 1
teaspoon olive oil and 2 teaspoon grated Parmesan cheese
- 1 cup steamed green beans with
1 tablespoon slivered almonds
CREDIT: LITTLEAOM/SHUTTERSTOCK
Sunday
Breakfast:
- 2 slices Canadian bacon
- 1 whole-grain toaster waffle
with sugar-free fruit spread
- 3/4 cup berries
- 1 cup skim milk
Snack:
- 1/4 cup fat-free cottage cheese
with 1/4 cup cherries and 1 tablespoon slivered almonds
Lunch:
- Salad made with: 2 cups baby
spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries,
3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat
vinaigrette
- 1 apple
- 1 cup skim milk
Snack:
- 1/4 cup plain fat-free Greek
yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground
flaxseed
- 1/4 cup blueberries
Dinner:
- 4 ounces lean pork tenderloin
stir-fried with onions, garlic, broccoli, and bell pepper
- 1/2 cup brown rice
- 5 medium tomato slices with 1
teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice
wine vinegar
What Meal Plan is Right for You?
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