Biggest Loser Club Food List

Biggest Loser Club Food List

The Biggest Loser Club is a diet based on the television show, "The Biggest Loser." This diet was created by Dr. Michael Dansinger with input from Dietician Cheryl Forberg. The Biggest Loser Club also incorporates advice from The Biggest Loser trainers Bob Harper and Jillian Michaels. When on this diet, individuals will eat three meals a day in addition to snacks. Foods are broken down into food groups: proteins, grains, dairy, fruit and vegetables. Below are a recommended daily plan and a list of allowed foods for the Biggest Loser Club diet, broken into each food group.

Daily Plan

Breakfast: 1 serving fruit, 1 serving dairy, 2 servings grains

AM Snack: 1 serving protein, 1 serving fruit

Lunch: 2 servings protein, 2 servings vegetables, 1 serving grain

PM Snack: 1 serving vegetable

Dinner: 2 servings protein, 2 servings vegetables, 1 serving grain

Evening Snack: 1 serving fruit, 1 serving dairy

Grain

When on the Biggest Loser Club Diet, you will want to make sure the grains you consume are whole grains. Excellent choices of grains include 1 slice of whole wheat bread, ½ oat bran bagel, 1/3 cup brown rice, or ½ medium baked potato.

Fruit

No fruit is considered off-limits on the Biggest Loser Club Diet. Excellent options for a serving of fruit include half a medium banana, 1/2 cup blueberries, 1 cup cantaloupe, 1 kiwifruit or ½ grapefruit.

Dairy

Biggest Loser Dieters should aim to eat two servings from the dairy food group per day. A serving of dairy consist of 1 cup fat free or skim milk, 1 oz part-skim mozzarella cheese, ½ cup frozen yogurt, 6 oz fat free or low fat yogurt or 3 tbsp grated Parmesan cheese.

Protein

When on the Biggest Loser Club Diet, focus on eating lean proteins like boneless, skinless chicken breast or fish. Good options for a serving of protein include 3.5 oz chicken breast, two slices of lean deli meat like turkey or bologna, 1 tbsp smooth peanut butter, 4 oz tilapia, 4 oz low fat or fat free yogurt or 2.5 oz 93% lean ground turkey.

Vegetables

On the Biggest Loser Club Diet, you are advised to eat four servings of vegetables. Examples of a serving of vegetables includes 1 cup of cauliflower, 5 spears of broccoli, 10 oz mixed vegetables, 2 onion slices, 1 red vine-ripened tomato, ¾ cup spinach, 2 cups tossed salad or 4 large celery stalks.

Snack, Condiments and Cheats

Dieters are allowed one cheat serving a day on the Biggest Loser Club Diet. A list of approved cheats include 1 tbsp low fat or fat free cream cheese, 12 oz regular beer, 5 oz of wine, 1 ½ oz of 80-proof distilled spirits, 2 tbsp avocado, 2 oz nuts, 5 olives or 1 unsweetened pickle.

If one follows the Biggest Loser Club diet, which provides a reduced calorie diet, then they should experience weight loss. The Mayo Clinic advises that dieters should not allow their daily calories to fall below 1,200 calories a day.