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Title : The Biggest Loser 7-Day Diet Plan
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The Biggest Loser 7-Day Diet Plan

Monday

This is not a deprivation diet: You will eat three meals and two snacks day, plus each dish packs a balance filling 45 percent carbohydrates, 30 percent protein and 25 percent healthy fats. When it comes to beverages, Forberg recommends sticking to NO- peaks and low in calories, such as coffee, tea and water. And to accelerate weight loss Biggest Loser coach Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. So motivated, start working, and get ready to watch your weight fall!

Breakfast
1/2 cup scrambled egg whites with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan cheese and 1/2 cup cherry tomatoes
1 slice whole-grain toast
1/2 cup blueberries
1 cup skim milk

Snack-
1/2 cup Greek nonfat yogurt topped with 1/4 cup sliced ​​strawberries

lunch
salad made with 3/4 cup of cooked bulgur, chopped 4 ounces chicken breast grilled, 1 tablespoon grated cheddar cheese low fat, diced grilled vegetables (2 tablespoons onion, 1/4 cup diced zucchini, bell pepper 1/2 cup) 1 teaspoon chopped cilantro and 1 tablespoon low-fat vinaigrette

Snack-
2 tablespoons hummus and 6 small carrots

Supper
4 ounces grilled salmon wild rice
1 cup with 1 tablespoon slivered toasted almonds
1 cup wilted baby spinach with 1 teaspoon olive oil, balsamic vinegar, grated parmesan and
1/2 cup melon I dice topped with
1/2 cup raspberry sorbet and fruit 1 teaspoon chopped nuts

Tuesday

Breakfast
3/4 cup cutting steel or traditional oat prepared with water; Stir in 1/2 cup skim milk
2 links rustic style turkey sausage
1 cup blueberries

Snack-
1/2 cup skim cheese ricotta with raspberries and 1/2 cup chopped walnuts 1 tablespoon

Snack-
1/2 cup nonfat cottage cheese with 1/2 cup sauce

Supper
1 turkey burger
3/4 cup broccoli florets cauliflower and roasted
brown rice 3/4 cup spinach salad
1 cup 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast
omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each beans fat-free refried beans, chopped onions, diced mushrooms and sauce
Quesadilla made with 1/2 of a small corn tortilla and 1 tablespoon low-fat white cheese
1/2 cup diced watermelon

Snack-
1/2 cup fat-free vanilla yogurt 1 apple slices and 1 tablespoon chopped nuts

lunch
salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery 1/2 cup diced mushrooms, 2 tablespoons grated cheddar cheese low fat, and 1 tablespoon low-fat dressing Caesar
1 medium nectarine
1 cup skim milk

Snack-
1 mozzarella cheese stick fat free strand
1 medium orange

Supper
4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon minced garlic
1 medium artichoke, steamed
1/2 cup whole wheat couscous 2 tablespoons diced pepper, 1/4 cup chickpeas, 1 teaspoon chopped fresh cilantro and 1 tablespoon mustard honey dressing fat

Thursday

Breakfast
1 light whole grain English muffin with peanut 1 tablespoon butter or almond butter and sugar 1 tablespoon of fruit spread
1 wedge of honeydew melon
1 cup skim milk
2 slices of Canadian bacon

Snack-
strawberries or raspberries yogurt parfait made with 1 cup low-fat yogurt vanilla, 2 slice tablespoons and 2 tablespoons low-fat granola

lunch
Wrap made with 4 thin slices ounces of lean meat, 1 whole wheat tortilla 6 inches 1/4 cup chopped lettuce, 3 slices of medium tomato, 1 teaspoon of horseradish and 1 teaspoon Dijon mustard
1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon dressing César light

Snack-
8 chips baked corn with 2 tablespoons of guacamole

Supper
4 ounces to grilled halibut
1/2 cup sliced ​​mushrooms sauteed with yellow onion 1 teaspoon olive oil, chopped 1/4 cup and 1 cup green beans
salad made with 1 cup arugula, halved 1/2 cup cherry tomatoes and balsamic vinaigrette 1 teaspoon
1/2 hot cup unsweetened apple with 1/4 cup fat-free vanilla yogurt
1 tablespoon chopped walnuts and cinnamon board

Friday

Breakfast
1 tortilla burrito made with whole wheat medium, 4 scrambled egg whites, 1 teaspoon of olive oil, 1/4 cup beans nonfat refried black, 2 tablespoons salsa, 2 tablespoons shredded low-fat cheddar and fresh cilantro 1 teaspoon
1 cup melon mixed

Snack-
3 slices lean ham ounces
1 medium apple

lunch
turkey burger
salad made with 1 cup spinach, 1/4 cup tomatoes halved cherry, 1/2 cup of cooked lentils, 2 teaspoons grated parmesan cheese, 1 tablespoon Russian dressing and light
1 cup skim milk

Snack-
1 mozzarella cheese stick fat free strand
1 cup red grapes

Supper
5 ounces wild salmon to grill
1/2 cup of coffee or wild rice
2 sippy cups mixed with greens 1 tablespoon low-fat dressing Caesar
1/2 cup all fruits with strawberry sorbet 1 pear sliced ​​

Saturday

Breakfast
frittata made with 3 egg whites, 2 tablespoons diced peppers, 2 teaspoons chopped spinach, 2 tablespoons low-fat shredded mozzarella cheese and 2 tablespoons pesto 1/2 cup fresh raspberries
1 small bran muffin
1 cup skim milk

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

lunch
4 ounces sliced ​​turkey breast
cucumber and tomato salad made 5 tomato slices, 1/4 cup sliced ​​cucumber, 1 teaspoon chopped fresh thyme, 1 tablespoon fat-free Italian dressing
1 medium orange

Snack-
Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup of low-fat yogurt, and 1/4 cup sliced ​​strawberries

Supper
4 ounces of red snapper baked with olive oil 1 teaspoon lemon juice, 1 teaspoon and 1/2 teaspoon spaghetti without sodium condiments
1 cup pumpkin 1 teaspoon olive oil and 2 teaspoons cheese grated parmesan
1 cup steamed green beans with 1 tablespoon almond

Sunday

Breakfast
2 slices of Canadian bacon
1 whole grain toaster waffles with sugar-free fruit spreads
3/4 cup berries
1 cup skim milk

Snack-
1/4 cup nonfat cottage cheese with 1/4 cup cherries and 1 tablespoon almond

lunch
salad made with 2 cups baby spinach, 4 ounces grilled chicken 1 tablespoon chopped dried cranberries, 3 slices of avocado, 1 tablespoon chopped nuts, and 2 tablespoons low vinaigrette fat
1 apple
1 cup skim milk

bite
Natural 1/4 cup nonfat Greek yogurt with 1 tablespoon sugar free fruit jam and 1 tablespoon ground flax seeds
1/4 cup blueberries

Supper
4 ounces of lean pork tenderloin sauteed with onion, garlic, broccoli and peppers
1/2 cup brown rice
5 slices of tomato medium with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, vinegar and rice wine

Source: www.fitnessmagazine.com

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