If you’re looking to lose weight and rein in blood sugar, The Biggest Loser Diet might be for you. Ranked by U.S. News & World Report as among the top diets for diabetes, this meal plan consists of a balanced diet, with four servings a day of fruits and vegetables, three of protein, two of whole grains and no more than 200 calories of “extras” like desserts. It also encourages participants to skip juices in favor of whole fruits and vegetables and to eat all meals, even snacks. This helps keep blood-sugar levels constant. Ask your healthcare team if the plan might work for you.
Try these Biggest Loser-inspired menus:
Breakfast:
6 oz. low-fat yogurt, 2 Tbs. granola, 1 handful walnuts
Snack:
2 Tbs. hummus, 1 cup sliced veggies (such as celery, carrots or cucumber)
Lunch:
1 6-oz. can tuna packed in water (drained), ¼ cup sliced olives, 1 Tbs. lemon juice and 1 tsp. olive oil stuffed in a whole-wheat pita
Snack:
1 apple and 1 oz. cheddar cheese
Dinner:
Two fish tacos (To make: Place grilled halibut, lettuce, salsa and 1 Tbs. chopped avocado in a whole-wheat pita), ½ cup black bean salad, 1 cup steamed broccoli
Snack:
½ cantaloupe with ¼ cup low-fat cottage cheese
Breakfast:
1 cup chopped fruit, ½ cup low-fat cottage cheese, sprinkle of sliced almonds
Snack:
1 stalk celery filled with 2 Tbs. peanut butter
Lunch:
6 pieces of tuna or salmon sushi made with brown rice, ¼ cup seaweed salad
Snack:
⅓ cup baked chips and salsa
Dinner:
3 oz. salmon, grilled, topped with dill and low-fat plain Greek yogurt; 1 cup steamed green beans; ⅓ cup quinoa
Snack:
½ cup frozen yogurt topped with sliced almonds
