You can lose weight like The Biggest Loser contestants without having to spend time
at the ranch. This free 1-week meal plan, excerpted from The Biggest Loser 30-Day
Jump Start, helps you follow a low-calorie diet with delicious Biggest Loser recipes
and meal ideas. The diet plan was designed by Cheryl Forberg, RD, the show’s
resident nutritionist. On this diet, you’ll eat three healthy meals and two snacks a
day for a total of around 1,500 calories per day. Start losing weight today!
PREVENTION.COM 1
Excerpted from The Biggest Loser 30-Day Jump Start, by Cheryl Forberg, RD, Melissa Roberson, Lisa Wheeler, and The Bigger
Loser Experts and Cast (Rodale 2009)
HAM AND CHEESE BREAKFAST MELT (pictured)
You can add mustard or a slice of tomato to customize
this sandwich, if you like. It reheats well, too, so you might
want to make two at a time and warm the second one the
following morning!
1 Thomas’ Light Whole Grain English Muffin, split
1 slice (1 ounce) lean, low-sodium ham or lean Canadian
bacon
2 egg whites
1 slice low-or reduced-fat Cheddar cheese
Salt and pepper to taste
1. Coat an egg ring (see note) with olive oil cooking spray.
2. Toast the muffin halves until they’re lightly browned. While the muffin toasts, warm the ham for about
1 minute in a small nonstick skillet. Remove the ham from the skillet and place it on half of the toasted
English muffin. Cover to keep it warm.
3. Place the prepared egg ring in the nonstick skillet over medium heat. Pour the egg whites into the ring.
Cover the pan and cook over medium heat for about 3 minutes, or until the eggs are nearly set. Run a
knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip the egg
over and cook it for about 30 seconds longer, or until done.
4. Place the egg on top of the ham. While the egg is piping hot, lay the cheese over it. Top with the remaining
muffin half. Serve hot.
DAY 1
Biggest Loser 1-Week Diet Plan