Sample Menu
Here’s a day of typical meals on a 1,500-calorie Biggest Loser diet, taken from 6 Weeks to a Healthier You, the latest version of the diet.
Breakfast
Omelet—made with 1 whole egg and 3 egg whites and filled with ½ cup sautéed onions and mushrooms
2-inch wedge honeydew melon
1 toasted whole-grain English muffin with 2 tsp. all-fruit spread
1 cup skim milk
Green tea
Snack
1 oz. sliced lean turkey breast
3 olives
3 cherry tomatoes
Lunch
4 oz. turkey burger on toasted whole-grain thin-sliced sandwich bread with 2 slices tomato, 2 romaine lettuce leaves, 1 tsp. Dijon mustard, and 3 slices avocado
2 cups mixed green salad with 1 tsp. extra-virgin olive oil and 1 tsp. lemon juice
½ cup fresh berries
Iced green tea
Snack
5 large shrimp, boiled or grilled, with ¼ cup cocktail sauce
Dinner
5 oz. sole, baked, with fresh lemon
½ cup cooked barley or brown rice
1 cup steamed broccoli with 1 tsp. minced garlic and 1 tbsp. chopped walnuts or slivered almonds
1 cup skim milk or green tea
Nutrition
Here’s a breakdown of the nutritional content of a day’s meals on a 1,500-calorie Biggest Loser diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Nutrition data were calculated with ESHA Food Processor, a nutrition analysis program.
| 1,500-calorie Biggest Loser Diet | Recommended | ||
|---|---|---|---|
| Calories | 1,489 | Women | Men |
|
21-25: 2,000 26-50: 1,800 51+: 1,600 |
21-40: 2,400 41-60: 2,200 61+: 2,000 |
||
| Total Fat | 25% | 20%-35% | |
| Saturated | 5% | Less than 10% | |
| Trans | 0% | N/A | |
| Total Carbohydrates | 50% | 45%-65% | |
|
Sugars (total except as noted) |
21% | N/A | |
| Fiber | 31 g. | Women | Men |
|
19-30: 28 g. 31-50: 25 g. 51+: 22 g. |
19-30: 34 g. 31-50: 31 g. 51+: 28 g. |
||
| Protein | 30% | 10%-35% | |
| Sodium | 2,904 mg. | Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium | 3,460 mg. | At least 4,700 mg. | |
| Calcium | 1,128 mg. |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 | 6.3 mcg. | 2.4 mcg. | |
| Vitamin D | 11.4 mcg. | 15 mcg. | |
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Kurtis Hiatt | January 02, 2013
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