Drop Pounds Like Ramon!

Get started with our exclusive Biggest Loser-inspired meal plans.

By
Health Monitor Staff

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:

Menu 1
Breakfast:

6 oz. low-fat yogurt, 2 Tbsp granola, 1 handful walnuts

Snack:
2 Tbsp 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 Tbsp 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 Tbsp 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

Menu 2
Breakfast:

1 cup chopped fruit, ½ cup low-fat cottage cheese, sprinkle of sliced almonds

Snack:
1 stalk celery filled with 2 Tbsp 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

Published
June 2012