The Biggest Loser Diet Recipes

The Biggest Loser is a rarity — a television phenomenon that’s also inspired millions of people to start their own weight loss regimen. This weight loss competition reality show is mega popular — versions of The Biggest Loser now air in America, the UK, the Arab world, Australia, Germany, Mexico, Israel, Hungary, New Zealand, The Netherlands, Slovakia, and South Africa. The reason behind the show’s popularity is easy enough to ferret out: people love reality television, they love competition, and weight loss is a concern for people from all backgrounds all over the world. Though the show’s format may vary from country to country, The Biggest Loser’s methods are basically the same. So how do the contestants on The Biggest Loser drop all that weight?

Contestants on The Biggest Loser have a simple goal in mind — to lose the highest percentage of weight and be named The Biggest Loser. This is one case in which being called a big loser won’t result in someone getting cold-cocked. Some contestants on The Biggest Loser have lost literally hundreds of pounds over the course of the show, resulting in a huge financial gain ($250,000 for the American winner) and a boost to their health. The most recent American winner lost more than half of his body weight and transformed his body in front of television viewer’s eyes. The secret to their diet success is something called The Biggest Loser Diet. Recipes from The Biggest Loser are some of the hottest search terms on the web, and The Biggest Loser Club and Workout Video (as well as a Biggest Loser game for the Nintendo Wii) are huge sellers.

The Biggest Loser Recipes


Exercise plays an important role in weight loss on The Biggest Loser, and we’ll analyze the Biggest Loser workout plan later, but the most difficult change for many contestants (and for people playing along at home) is a change in their diet. The Biggest Loser Diet recipes call for a person to eat three meals and two snacks per day, no more and no less. The Biggest Loser diet plan is nothing revolutionary — doctors say that the breakdown of 45% complex carbohydrates, 30% lean protein, and 25% fat has been known to reduce waistlines for years — but if a person sticks to it, they are likely to see big changes in their weight, their general health, and their energy level.

The Biggest Loser Foods & Menus

Here’s a sample of the types of foods you would find The Biggest Loser menus.

  • Breakfast — Start your day with a cup o berries (preferably blackberries or blueberries due to their high fiber and low sugar content) served on top of a packet of cooked plain oatmeal. The amount of oatmeal you eat should be about 1/3 of a cup depending on how much water you add to the mix. For variety (and added protein and good fat) you should sprinkle one tablespoon of almonds or walnuts on top.
    • After your oatmeal, prepare a cup of liquid egg whites (preferably an egg replacement such as Egg Beaters) scrambled with two cups of chopped veggies such as peppers, mushrooms, onions, tomato, and spinach.
    • This is a filling breakfast that is packed with energy and low in bad fats and sugars. Breakfast, it turns out, actually is “the most important meal of the day”, regulating your insulin levels and providing the energy you need to keep your body churning its way through weight loss.
  • Lunch — When it comes time for lunch, don’t expect much in the way of satisfying your craving for sweets or fatty proteins. The suggested lunch of the Biggest Loser Diet recipes is two cups of garden salad. Prepare this salad by combining one to two cups of “field greens” (not iceberg lettuce) topped with chopped red bell pepper, red onion, and a few pear or apple wedges. For protein, place about three ounces of grilled chicken breast on top of the salad (this is an amount of chicken about the size of a deck of cards) along with a sprinkling of sunflower or pumpkin seeds. If you must have a dressing, use balsamic vinegar or red wine vinegar only, though eating your salad dry is an easy way to trim bad fat from your diet. Along with this salad, eat a whole grain bread or dinner roll for good carbs.
  • Dinner — Night time is the most difficult time for many dieters. We may be used to satisfying our cravings for junk foods like ice cream or candy when the sun goes down. The Biggest Loser Diet recipe for dinner is just about as far away from junk as you can get without feeling like you’re eating like a rabbit. Try two ounces of a “good fat” fish like grilled salmon (again, about the size of a deck of cards) along with two cups of your favorite grilled veggies. The best veggies for dinner are eggplant, bell pepper, asparagus, artichoke, or zucchini. If you need a little “kick” to your veggies, drizzle a tiny bit of olive oil just before serving. For flavor variety, keep fresh herbs around the house and add them to your food. Oregano, basil, and parsley are inexpensive and add a ton of flavor.
    • Your dinner isn’t finished yet. Along with your fish, you can eat up to one third of a cup of brown or “wild” rice. Don’t skip dessert either — give yourself a treat of grapes or some other sweet fruit to calm your sugar cravings.
  • Snack 1 — Snacks are important. They keep your metabolism burning and can keep you from making food mistakes during the day. The Biggest Loser Diet recipes call for some pretty basic snack foods.

    Try a cup of grape tomatoes — these are surprisingly sweet and juicy little tomatoes that pack a big nutrient punch. If you’re in the mood for protein, a couple of slices of deli turkey along with a handful of olives will do you right without expanding your belly. My favorite snack food featured on The Biggest Loser is a simple little “fruit salad” made by combining a half cup of pineapple chunks with a quarter cup of non fat ricotta cheese and a sprinkling of walnuts. This last snack is full of energy, and perfect for just after a workout. Remember that protein after a workout is essential to building muscle mass.

You can see from the above recipes that losing tons of weight on The Biggest Loser diet plan doesn’t mean eating green salad and starving yourself. There are plenty of satisfying and filling menu ideas showcased in The Biggest Loser Diet, and you’ll find that after just a few days of eating this way your body and mind will feel better.

The Biggest Loser Club

Promising that “You don’t have to be on the show to lose weight and change your life”, the Biggest Loser Club ( gives regular Joes like you and me the opportunity to “play along” with the show’s contestants, following the same diet and exercise regimen that has helped dozens of show contestants lose (and keep off) the pounds.

By providing online access to the tried and true diet and fitness program used by the show’s contestants, The Biggest Loser Club is personalized to get you to your ideal weight and match your diet plan to your lifestyle. Featuring online tools and support, advice and help from diet experts, and a built in weight loss community for support during the tough times, The Biggest Loser Club could be the kick start you need to get your body back in shape.

The Internet has been a big help for the weight loss community. Using the web, you can have 24 / 7 access to your weight loss program, whether you’re at home, at work, or anywhere there’s a wireless signal. You’ll never have to stumble around for recipes — food plans, recipes, and exercise options are right at your fingertips. There are literally thousands of meal ideas on The Biggest Loser Club, so you won’t find yourself eating the same old grilled salmon and rice every night. With online exercise demonstrations, you’ll never feel like you’re “doing it wrong” or worry about injuring yourself with improper exercise. Basically, online weight loss (and The Biggest Loser Club) is like having a personal trainer, dietitian, and support group all in one, twenty four hours a day.

How does The Biggest Loser Club work?

Very similar to the way the television show works. After inputting your details (your height and weight information is kept private) you will get personalized daily and weekly goals. For instance, I am well over six feet tall so my ideal weight is much higher than a person who is, say, five and a half feet tall. The personalization goes further than that, allowing you to decide how much weight you want to lose, how much exercise you need to do, and how strict your diet plan must be.

This all sounds great — but how much will it cost? Ostensibly, you could watch the television show (for free) and read a few online diet guides and make your own Biggest Loser Club without forking over any cash. The difference between your own private plan and The Biggest Loser Club is convenience — The Biggest Loser Club is all in one place, with menus and exercise plans written out for you. Depending on the time of year that you join and any free trial offers you can find, the total cost of joining The Biggest Loser Club is about $60 every three months. Unfortunately for those of you on a budget, you must pay for your subscription three months at a time, so be prepared to drop the whole $60 in one go.

The Biggest Loser Workout Video

There are several volumes of The Biggest Loser Workout Video — Volume 1, Volume 2, Cardio Max, etc. They contain different workout plans and a few different exercise moves, but the basic premise and setup is the same. Don’t expect anything revolutionary in these videos; good old-fashioned cardio combined with workouts like kickboxing, squats, and aerobic activity is the order of the day.

If you’re preparing to workout along with The Biggest Loser Workout Videos, prepare for a pretty tough workout. To lose weight you simply have to sweat. Volume One of the videos offers four different “mixes” of workouts, allowing you to customize your daily workout based on your needs and your energy level. Some people will do all four workouts every day — others will just use a quick single workout for cardio or toning.

The Biggest Loser Workout Video is set on “the ranch” that you see on the television show. The host is Bob Harper, an only somewhat annoying Billy Blanks type workout coach whose face is constantly on screen encouraging and instructing you. The setting is fairly boring, the music is nothing to write home about, but the workouts are good honest sweat equity.

Ranging from “low intensity” twenty-five minute long exercise programs to simple five minute warm-ups or “high intensity” aerobics, you can pick your own workout style. Each program starts with that bane of my junior high existence — jumping jacks. You’ll then move through lunges and squats before moving into the second section, or “high intensity” workout. The first 10 minutes of the twenty-five minute high intensity workout is all heavy impact aerobics — think ski jumps, football practice style runs, and high knee lifts. Not surprisingly, the majority of the video is kickboxing. If you’re at all familiar with The Biggest Loser, you should have expected that.

The Biggest Loser’s various incarnations are like a weight loss empire. I can’t turn on the television these days without being reminded of the vastness of The Biggest Loser’s grip on the world — whether it is my girlfriend playing the Nintendo Wii version or my mother preparing The Biggest Loser Diet recipes, it seems I’m surrounded by people losing weight and adding muscle mass thanks to the efforts of this revolutionary (if not a little bit old fashioned) diet and exercise plan. Though there’s nothing particularly “new” about the methods used by The Biggest Loser to encourage weight loss, the sheer scope of the show’s efforts to trim down the world’s population is commendable, and the popularity of the workout videos and diet plans is evidence enough of the popularity of these plans. If you want to be The Biggest Loser in your neighborhood, there are now more ways to access television’s weight loss phenomenon than ever before.