The Biggest Loser 7-Day Diet Plan

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Even you are not committed to workouts in the gym you can win your own weight-loss battle at home. We found very successful plan created by The Biggest Loser nutritionist Cheryl Forbe, RD, which is a seven-day meal plan. Here are delicious recipes and easy tips, that guarantee to lose weight, at home and in no time.

Monday

This is not based on reducing meals: You’ll eat three meals and two snacks during the day (each dish packs a filling balance of 25 percent healthy fats, 30 percent protein and 45 percent carbohydrates). Drinks, which Forberg recommends should be without or low-cal picks like water, coffee and tea. And to accelerate weight loss, get started this diet, and get ready to watch your weight drop!

Breakfast

–           1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1/2 cup cherry tomatoes, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan

–           1/2 cup blueberries

–           1 slice whole-grain toast

–           1 cup skim milk

Snack

–           Fat-free Greek yogurt – 1/2 cup, topped with 1/4 cup sliced strawberries

Lunch

Salad made with 4 ounces chopped grilled chicken breast, 3/4 cup cooked bulgur, 1 tablespoon shredded low-fat cheddar, 1 teaspoon chopped cilantro, 1 tablespoon low-fat vinaigrette,  diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini and 1/2 cup bell pepper).

Snack

–           6 baby carrots and 2 tablespoons hummus

Dinner

–           1 cup wild rice with 1 tablespoon slivered toasted almonds

–           4 ounces grilled salmon

–           1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan

–           1/2 cup diced cantaloupe topped with 1 teaspoon chopped walnuts and 1/2 cup all-fruit raspberry sorbet

Tuesday

Breakfast

–           Stir in 1/2 cup skim milk 3/4 cup steel-cut or old-fashioned oatmeal prepared with water;

–           1 cup blueberries

–           2 links country-style turkey sausage

Snack

–           1/2 cup raspberries with 1/2 cup fat-free ricotta cheese and 1 tablespoon chopped pecans

Snack

–           1/2 cup salsa with 1/2 cup fat-free cottage cheese

Dinner

–           3/4 cup roasted cauliflower and broccoli florets

–           1 turkey burger

–           1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

–           3/4 cup brown rice

Wednesday

Breakfast

–           Omelet made with 4 egg whites and 1 whole egg, 2 tablespoons each fat-free refried beans, 1/4 cup chopped broccoli, diced mushrooms, diced onion, 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 sliced apple with 1/2 cup fat-free vanilla yogurt and 1 tablespoon chopped walnuts

Lunch

–           Salad made with 2 cups chopped Romaine, 1/2 cup chopped celery, 4 ounces grilled chicken, 1/2 cup diced mushrooms, 1 tablespoon low-fat Caesar dressing and 2 tablespoons shredded low-fat cheddar,

–           1 cup skim milk

–           1 medium nectarine

Snack

–           1 fat-free mozzarella string cheese stick

–           1 medium orange

Dinner

–           4 ounces shrimp, grilled or sauteed with 1 teaspoon chopped garlic and 1 teaspoon olive oil

–           1/2 cup whole wheat couscous with 1/4 cup garbanzo beans, 2 tablespoons diced bell pepper, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

–           1 medium artichoke, steamed

Thursday

Breakfast

–           1 light whole-grain English muffin with 1 tablespoon sugar-free fruit spread and 1 tablespoon peanut or almond butter

–           1 cup skim milk

–           2 slices Canadian bacon

–           1 wedge honeydew

Snack

–           Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons low-fat granola and 2 tablespoons sliced strawberries or raspberries,

Lunch

–           Wrap made with 4 ounces thinly sliced lean roast beef, 1/4 cup shredded lettuce, 1 6-inch whole wheat tortilla, 1 teaspoon horseradish, 3 medium tomato slices, and 1 teaspoon Dijon mustard

–           1/2 cup pinto beans or lentils with 1 tablespoon light Caesar  dressing and 1 teaspoon chopped basil

Snack

–           8 baked corn chips with 2 tablespoons guacamole

Dinner

–           4 ounces grilled halibut

–           Salad made with 1/2 cup halved cherry tomatoes, 1 cup arugula, and 1 teaspoon balsamic vinaigrette

–           1/2 cup sliced mushrooms sauteed with 1/4 cup chopped yellow onion, 1 teaspoon olive oil and 1 cup green beans

–           1 tablespoon chopped pecans and dash cinnamon

–           1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,

Friday

Breakfast

–           Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1/4 cup fat-free refried black beans, 1 teaspoon olive oil, 2 tablespoons grated low-fat cheddar, 2 tablespoons salsa, and 1 teaspoon fresh cilantro

–           1 cup mixed melon

Snack

–           1 medium apple

–           3 ounces sliced lean ham

Lunch

–           Turkey burger

–           Salad made with 1 cup baby spinach, 1/2 cup cooked lentils, 1/4 cup halved cherry tomatoes, 1 tablespoon light Russian dressing and 2 teaspoons grated Parmesan

–           1 cup skim milk

Snack

–           1 cup red grapes

–           1 fat-free mozzarella string cheese stick

Dinner

–           1/2 cup brown or wild rice

–           5 ounces grilled wild salmon

–           1 sliced pear with 1/2 cup all-fruit strawberry sorbet

–           2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing

Saturday

Breakfast

–           Frittata made with 3 large egg whites,  2 teaspoons chopped spinach,  2 tablespoons diced bell peppers, 2 tablespoons part-skim shredded mozzarella, 2 teaspoons pesto and 1/2 cup fresh raspberries

–           1 cup skim milk

–           1 small bran muffin

Snack

–           1/2 cup low-fat vanilla yogurt with 1/2 cup diced pear and 1 tablespoon ground flaxseed

Lunch

–           4 ounces sliced turkey breast

–           Tomato-cucumber salad made with 1/4 cup sliced cucumber, 5 slices tomato, 1 tablespoon fat-free Italian dressing and 1teaspoon fresh chopped thyme

–           1 medium orange

Snack

–           Smoothie made with 1/2 banana, 3/4 cup skim milk1/4 cup sliced strawberries and 1/2 cup low-fat yogurt

Dinner

–           4 ounces red snapper baked with 1 teaspoon olive oil, 1/2 teaspoon no-sodium seasoning and 1 teaspoon lemon juice

–           1 cup steamed green beans with 1 tablespoon slivered almonds

–           1 cup spaghetti squash with 2 teaspoons grated Parmesan cheese and 1 teaspoon olive oil

Sunday

Breakfast

–           1 whole-grain toaster waffle with sugar-free fruit spread

–           2 slices Canadian bacon

–           1 cup skim milk

–           3/4 cup berries

Snack

–           1/4 cup cherries with 1/4 cup fat-free cottage cheese and 1 tablespoon slivered almonds

Lunch

–           Salad made with 2 cups baby spinach, 1 tablespoon chopped dried cranberries, 4 ounces grilled chicken, 1 tablespoon slivered walnuts, 3 slices avocado and 2 tablespoons low-fat vinaigrette

–           1 apple

–           1 cup skim milk

Snack

–           1/4 cup plain fat-free Greek yogurt with 1 tablespoon ground flaxseed and 1 tablespoon sugar-free fruit spread

–           1/4 cup blueberries

Dinner

–           4 ounces lean pork tenderloin stir-fried with onions, broccoli, garlic, and bell pepper

–           5 medium tomato slices with 1 teaspoon each chopped cilantro, light soy sauce, chopped ginger, and rice wine vinegar

–           1/2 cup brown rice

Source: www.fitnessmagazine.com