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The Biggest Loser Meal Plan

If you're like me, you use The Biggest Loser as a source of motivation. The tough part is that the contestants on the show are in a controlled environment being told what to eat and how to workout and when and why. As for us voyeurs, well not so much since we have to fend for ourselves in the real world.

I have always been interested in what they eat on the show, so it was interesting to see what a sample meal plan would look like from The Biggest Loser's kitchen. It looks like the plan calls for three-meals and two-snacks per day and is broken down to 45% complex carbohydrates, 30% lean protein, and 25% fats. To see a sample of what a day's worth of eating looks like, just

    1 cup berries on top of ½ packet cooked plain oatmeal (about 1/3 cup depending on how much water you put in), sprinkled with 1 Tbsp slivered almonds or walnuts
    1 cup liquid egg whites (Egg Beaters) whipped and scrambled with 2 cups chopped veggies (peppers, mushrooms, onions, tomato, spinach)
    2 cups garden salad consisting of the following: 1 1/2 cups field greens topped with 1/4 cup red bell pepper, 1/4 cup red onion, 1/2 cup pear wedges, 3 oz. (size of a deck of cards) grilled chicken breast, and 1 Tbsp sunflower or pumpkin seeds (dressed with balsamic vinegar)
    1 small whole grain dinner roll
    2 oz. grilled salmon
    2 cups grilled vegetables, lightly misted with olive oil (eggplant, zucchini, bell peppers, asparagus, artichokes) and sprinkled with herbs such as oregano, parsley
    1/3 cup wild rice
    1 cup grapes for dessert
  • SNACK 1
    1 cup grape tomatoes
    2 slices rolled up deli turkey
    5 large olives
  • SNACK 2
    Combine the following:
    ½ cup pineapple chunks
    1/4 cup nonfat ricotta
    1 tsp walnuts


Join The Conversation
Megan15373183 Megan15373183 3 years
I don't buy the whole "I don't have time" thing. I am currently working 50-60 hours a week and spend 6-10 hours at the gym and still have time to cook and prepare snacks. It really depends on how bad you want it. In January I told myself I was going to wake up 30 minutes earlier than I normally do so that I could make breakfast and pack 2-3 snacks to take with me to work. It has now become a habit and is pretty easy!
Spectra Spectra 9 years
Wow, no wonder they lose so much weight so quickly! I probably eat a lot more than that, but I'm not trying to lose weight either. I'm with niko...I measure out controlled portions of meat/carbs and fill up on veggies. I honestly don't think you can get fat by eating too much celery or's when you have it with full fat dressing/cheese/etc. that you have problems.
BrooklynSugar BrooklynSugar 9 years
I eat a lot more food than that per meal. I can't eat such small meals and be satisfied... And yet I'm the leanest I've ever been. Hmm...
shaygo shaygo 9 years
i've been doing a meal plan similar to this for the past few weeks on most days of the week -- at first i was insanely adverse to it -- but once you get into the swing of planning out your meals it's actually pretty easy to do. also, it means that you are never hungry and your metabolism is always stable. and lastly, not only is it about protein/carb etc -- it's about portion control and calories. . .but, honestly, it's not nearly as hard as it looks and since you don't eat the same thing every day you do get a lot of variety.
thatgirljj thatgirljj 9 years
It's interesting that they eat protein with every meal and snack.
pittsburghchick pittsburghchick 9 years
is the total calorie content available? it would have to be different depending on the persons' age/size. if i get time i'll do the breakdown and post it...
mtiger mtiger 9 years
I also have a busy work schedule, and there's no I can fit in 3 meals and 2 snacks...I just eat 3 meals.
sarah430 sarah430 9 years
No wonder they lose so much weight each week! That diet looks good overall, but I think they need more or different kinds of fruit. Fruits like apples and oranges would help fill you up better than grapes, imo. (But maybe they have those on other days.) Also, there's no way I could eat just a 1/2 packet of oatmeal!
ElectroPopTart ElectroPopTart 9 years
That trainer is just so freaking cute.
ley ley 9 years
I usually eat lots more at breakfast.. I pretty much follow the same plan except they're dinner is my breakfast coz I usually dont have the appetite for dinner.
Cher Cher 9 years
I would give anything for a chef and a personal trainer!
nikodarling nikodarling 9 years
I think this could be the reason so many people have trouble sticking to diets. What if I want slightly more than 1/3 of a cup of rice, or don't feel like the snack they have assigned me this day. My motto - lean proteins, unprocessed whole grains, then fill up on fruits and veggies. Eat slowly and drink lots of water. In the real world how likely are these people to exactly measure out their food and eat what has been assigned to them on a certain day. I hate to be cynical but I think alot of these people will be unable to do this when they leave their controlled environment.
marthalilian126 marthalilian126 9 years
This does look like a delicious and doable meal plan -- if you have the free time to cook! I'm not sure that this would work so well with my schedule but it is definitely worth a shot.
Leilanic1 Leilanic1 9 years
is this meal plan in the book they offer on the website?
almostloli almostloli 9 years
might be a bit difficult to prepare.. but sounds healthy and (still)yummy
ksw4543 ksw4543 9 years
I would love to be able to eat like that, but I don't have the time to do that! I need something that is quick and easy for both breakfast and lunches, especially because I'm on-the-go all the time to work and school. Dinner, however, I could spare the time to cook like that, but so many of these meal plans include fish and my fiance won't eat fish, so that makes it slightly more difficult!
EllaBella EllaBella 9 years
That really shows that we you eat helathy food you can allow yourself quite a big volume of food! But I must say that fitting so many meals in everyday life is quite a challenge...
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