Many Biggest Loser contestants come to the ranch from a steady diet of fast food laden with salt, fat, and tons of calories.
At the ranch, they learn to love and appreciate the taste of clean eating–fresh veggies and fruit, whole grains, and lean
protein. To help you reach your weight loss goals, we created this printable reference guide with the Biggest Loser
healthy eating rules, expert tips, plus delicious recipes for breakfast, lunch, dinner, and dessert. Losing weight never
tasted so good!
1 Serving of Extras
You’re allotted 200 calories a day for healthy fats and
condiments. Spend these calories on smart choices like
olive oil or avocado.
2 Servings of Whole Grains
Whole grains undergo very little processing, so they retain
nutrients. Buy breads with at least 2 g of fiber per serving
and cereals with at least 5 g.
3 Servings of Protein Foods
Choose from three types of protein: animal, vegetarian,
and low-fat or fat-free dairy. Aim for a serving at meals
and half a serving with snacks.
4 Servings of Fruits and Vegetables
At least half of your servings should be veggies, the rest
fruits. Eat a salad most days and enjoy at least one fruit
and one veggie daily.
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