How to Prepare Biggest Loser Meal Plans

Step-by-Step Guide

1. 1

   Step 1: Determine your daily calorie allowance.

   Multiply your current weight times 7 to find your daily calorie target.
   
   If you weigh 200 pounds, for example, your target would be 200 x 7 or 1,400 calories.
2. 2

   Step 2: Eat a minimum of 4 servings of fruits and vegetables daily.

   Make sure that at least half of your servings are from vegetables; don’t eat more fruits than vegetables.
   
   One serving equals 1 cup, 1 medium piece or 8 ounces (227 g) of a fruit or vegetable. , Meat, low-fat dairy or vegetarian protein sources are all acceptable.
   
   Appropriate serving sizes are 1 cup or 8 ounces (227 g). , Serving sizes are as follows:
   Bread: 2 slices of light bread, 1 whole-grain bun, 2 light crisp bread (Wasa) flatbreads, 1 whole-wheat flour tortilla Grains: 1 cup of cooked barley, brown rice, couscous or other grains , Good foods for your optional calories include:
   Fats, Oils and Spreads:
   Good fats like olive, canola, flaxseed and olive oils; reduced-fat nut butters; and reduced-fat salad dressings and mayonnaise Sugar-free Desserts and Sweets:
   Puddings and gelatins; jams, jellies and syrups; popsicles and fudgesicles; whipped topping Reduced-fat dairy:
   Low-fat or fat-free cheese or sour cream Condiments and sauces:
   Condiments like ketchup and mustard, barbecue sauce, Worcestershire sauce, light soy sauce, salsa and Tabasco sauce
3. 3

   Step 3: Eat 3 servings of protein daily.

4. 4

   Step 4: Enjoy 2 servings of whole grains daily.

5. 5

   Step 5: Use your allowance of 200 additional calories.

Detailed Guide

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