Biggest Loser Club Diet: Sample Menu

If you are thinking about trying the Biggest Loser Club Diet you might be wondering what you will be eating throughout the day. Each meal is structured so that throughout the day you will get your full servings in each food group. These are listed below. You will eat 3 meals and 2 snacks throughout the day, so you should never feel hungry. Here are some recipes that follow the guidelines of the Biggest Loser.

Breakfast: Breakfast Grains

1 tablespoon olive oil

1 cup coarse grind bulgur

1-1/2 teaspoons fennel seeds

2 cups water

1 teaspoon vanilla extract

1/2 teaspoon ground cardamom

1/2 teaspoon ground cinnamon

Pinch of nutmeg

1 cup blueberries or other fresh berries

Heat the oil in a 2-quart saucepan over medium heat. Add the bulgur and fennel seeds and cook, stirring frequently, until the bulgur is light golden brown, this takes about 5 minutes. Remove the saucepan from the heat, and carefully stir in the water, vanilla, cardamom, cinnamon, and nutmeg. Return to the heat and bring to a boil. Reduce heat to low, cover, and simmer until most but not all of the liquid has been absorbed. This will take about 8 minutes. Remove from the heat and allow to stand for 2 minutes. Then spoon into dishes and garnish with blueberries and enjoy.


Snack: Fresh Berries

1 cup fresh berries topped with 1/2 cup of sugar free fruit flavored yogurt.


Lunch: Wild Rice With Toasted Almonds

1 teaspoon olive oil

1 cup wild rice, rinsed and drained

1/2 cup sliced mushrooms

1/2 cup chopped yellow onion

2 tablespoons chopped almonds

1 tablespoon minced garlic

2 teaspoons chopped fresh thyme (or 1 teaspoon dried)

2 cups fat-free chicken or vegetable broth

1/2 cup water

Preheat the oven to 375 degrees. In a large nonstick saute pan, heat the oil over medium hear. Than add rice, mushrooms, onion, almonds, garlic, and thyme. Cook for 5 minutes, stirring constantly until the mixture is fragrant and the onion is getting soft. Do not allow the garlic or nuts to brown. Transfer the mixture to a 2-quart baking dish. Meanwhile, bring the broth and water to a boil and pour over the rice in baking dish. Cover and bake for 1 hour.


Snack: Cottage Cheese and Pineapple

1/2 cup reduced fat cottage cheese

1 cup diced fresh pineapple


Dinner: Fish Tacos

1 pound oranges

3 tablespoons fresh lime juice

1/2 teaspoon paprika

1/2 teaspoon salt

1/2 teaspoon fresh ground black pepper

1/2 teaspoon chili powder

8 whole grain tortillas

1/2 avocado, diced and slightly mashed

1/3 cup shredded low-fat Mexican cheese

1/2 cup tomato salsa

4 tablespoons fresh cilantro

1-1/2 cup shredded cabbage

Place the fish in a baking dish and sprinkle with seasonings. Then cover and refrigerate for 30 minutes.

Lightly coat a 24 x 12-inch piece of foil with cooking spray. Place the fish in a single layer, close the foil over and seal in the fish. Place the packet of fish on a preheated grill. Cook for 7 to 10 minutes or until the fish is done.

Warm the tortillas on  the grill by placing them in foil. Then place the foil on the grill for 2 minutes. Assemble the tacos with condiments and enjoy.




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