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.
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
1 oz. sliced lean turkey breast
3 cherry tomatoes
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
5 large shrimp, boiled or grilled, with ¼ cup cocktail sauce
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
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|
|Saturated||5%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||2,904 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||3,460 mg.||At least 4,700 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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