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The 7-Day Diet Plan for Weight Loss from ‘The Biggest Loser’


Lose weight, eat well and feel great with this easy weight-loss diet plan. This simple 1,200 calorie meal plan is tailored to help you feel energized and satisfied while cutting calories.

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Chicken & Cucumber Lettuce Wraps with Peanut Sauce

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Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 1,200-calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day diet plan features the best foods for weight loss, being high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer), and strategically balances calories throughout the day so you won’t feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose the weight.

Browse More: Weight-Loss Diet Recipes

How to Meal Prep Your Week of Meals:

  1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Use reusable silicone baking cups to make clean-up a breeze! To buy: amazon.com, $8 for 12
  2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. Store in air-tight containers to keep fresh for the week. To buy: amazon.com, $19 for 5 (orig. $30)
  3. Hard boil 3 eggs to have for snacks on Days 2, 5 and 6. Store in a reusable silicone bag, like Stasher Bags. To buy: amazon.com, $10 for 1

See More: Healthy Weight Loss Meal Plans

Day 1

Sheet-Pan Chicken Fajita Bowls

Breakfast (271 calories)

  • 1 serving Baked Banana-Nut Oatmeal Cups
  • 1 medium apple

A.M. Snack (35 calories)

  • 1 clementine

Lunch (325 calories)

  • 1 serving Veggie & Hummus Sandwich

P.M. Snack (105 calories)

  • 1 medium banana

Dinner (468 calories)

  • 1 serving Sheet-Pan Chicken Fajita Bowls with 1/2 cup cooked brown rice

Daily Totals: 1,203 calories, 66 g protein, 177 g carbohydrate, 34 g fiber, 32 g fat, 1,186 mg sodium

Day 2

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Breakfast (271 calories)

  • 1 serving Baked Banana-Nut Oatmeal Cups
  • 1 medium apple

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (35 calories)

  • 1 clementine

Dinner (373 calories)

  • 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Daily Totals: 1,215 calories, 45 g protein, 158 g carbohydrate, 30 g fiber, 50 g fat, 1,488 mg sodium

Day 3

easy salmon cakes with dressing

Breakfast (271 calories)

  • 1 serving Baked Banana-Nut Oatmeal Cups
  • 1 medium apple

A.M. Snack (70 calories)

  • 2 clementines

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (105 calories)

  • 1 medium banana

Dinner (401 calories)

  • 1 serving Easy Salmon Cakes over 2 cups baby spinach

Daily Totals: 1,190 calories, 59 g protein, 176 g carbohydrate, 35 g fiber, 36 g fat, 1,534 mg sodium

Day 4

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (35 calories)

  • 1 clementine

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (32 calories)

  • 1/2 cup raspberries

Dinner (521 calories)

  • 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Daily Totals: 1,220 calories, 62 g protein, 159 g carbohydrate, 42 g fiber, 46 g fat, 1,109 mg sodium

Day 5

Mediterranean Ravioli

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (135 calories)

  • 1/2 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

Dinner (454 calories)

  • 1 serving Mediterranean Ravioli with Artichokes & Olives

Daily Totals: 1,220 calories, 51 g protein, 161 g carbohydrate, 39 g fiber, 49 g fat, 1,478 mg sodium

Day 6

Curried Sweet Potato & Peanut Soup

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (325 calories)

  • 1 serving Veggie & Hummus Sandwich

P.M. Snack (77 calories)

  • 1 hard-boiled egg

Dinner (405 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup
  • 1 (1-in.) slice whole-wheat baguette

Daily Totals: 1,190 calories, 47 g protein, 168 g carbohydrate, 38 g fiber, 46 g fat, 1,281 mg sodium

Day 7

spinach-artichoke-dip-pasta

Breakfast (285 calories)

  • 1 serving “Egg in a Hole” Peppers with Avocado Salsa

Lunch (345 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup

P.M. Snack (220 calories)

  • 1 cup raspberries
  • 1 oz. dark chocolate

Dinner (371 calories)

  • 1 serving Spinach & Artichoke Dip Pasta

Daily Totals: 1,221 calories, 47 g protein, 139 g carbohydrate, 32 g fiber, 58 g fat, 1,741 mg sodium

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