Biggest Loser Diet Menu & Nutrition

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.


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


1 oz. sliced lean turkey breast

3 olives

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
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%
(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 | December 12, 2013

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