You want to lose weight.

Reaching your goal is as easy as trimming

some calories from the meals you already eat. Try these 7 Quick
Calorie Cuts for your next meal.

Break-FAST not FAT

Shake off the high calorie breakfast with a low calorie shake...
The first meal of the day is the most important, but some breakfast foods are better than
others. Instead of high calorie choices such as muffins or bagels that will have you
craving by mid-morning, have a protein shake with fruit.

Go Green
Eat your veggies for a low calorie fill up...
Vegetables are said to be less “calorically dense” than other foods because of their high
water and fiber content. For example, cooked zucchini contains just 16 calories per 100
grams, where as cheddar cheese contains 400 calories per 100 grams.

Be fruit-FULL and Prosper

With healthy snack selections...
Like vegetables, most fruits are high in water and fiber content, so they fill you up with
fewer calories. Choose a bowl of berries drizzled with vanilla yogurt (91 calories) or
consider a pear as a replacement snack (100 calories).

Soda? So DUH!
136 calories is so not worth it!
Choose a diet cola with 0 calories instead of a regular cola with 136 calories. Lose an
iced, light cappuccino for a cup of green tea sweetened with a little honey.
7 QUICK CALORIE CUTS

Get Baked not Fried

Fried - it’s the new ‘F’ word...
Sometimes it’s hard to say “no” to fried foods, but it’s easier when you say “yes” to
alternatives that are also quite delicious. For example, a serving of spicy chicken strips,
breaded and fried has 310 calories. A serving of roasted chicken strips has just 170
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calories, and they’re just as tasty.

Nix Add-ons that Add-on

Use low fat or low calorie condiments to keep slim...
Sauces and condiments are another sneaky source of extra calories in the average
person’s diet. A tablespoon of regular mayonnaise has 57 calories; where as light
mayonnaise has only 32 calories.

Catch of the Day

Fish is a leaner filet...
Fish has fewer calories per ounce than chicken, chicken has fewer than turkey, and turkey
has fewer than red meat. So, in addition to eating leaner versions of each type of meat,
choose fish and poultry.
 Don’t believe the myths about dieting. You can throw your goals of
being fit and trim right out the window. These 7 Diet Destroyers will
help you steer clear of the urban legends of eating.

No Crash Test
Tummies
Eat Out of the Palm
of Your Hand
Fist size meals help
6
Slow and steady wins
the race when it control portions
Tap That...

4
comes to sustaining
weight loss Your body is
70% water,
keep it
that way

1 Snack Strategy
If you fail to plan, then
plan to fail

Six Smart
Servings
Small meals more often
make sense

5
7 DIET DESTROYERS

2 Slow Down to Slim Down

Eat slow to be full before you know
The Biggest Loser is a registered trademark and copyright of NBC Studios, Inc. & Reveille LLC. All Rights Reserved.

Trick or Treat
Don’t be tricked into
an all or nothing
diet approach

3 7
 60 seconds to halt your
hunger. Treat yourself
using your Biggest Loser
1 Tropical Dream
6 oz papaya juice
1 scoop of VANILLA BEAN PROTEIN powder
Protein by DESIGNER 1/4 cup pineapple
1/2 banana
WHEY . They make the
®

perfect low calorie snack!

2 Supreme Omega 3
8 oz non-fat milk or 8 oz of water
1 scoop of VANILLA BEAN PROTEIN powder
1 tbs flaxseed oil
1/3 oz almonds
1 tsp vanilla extract

3 Wild Blueberry
1 cup 2% milk
1 PROTEIN•2GO Blue Blueberry ‘pak’
1/4 cup frozen blueberries
2 tbs fat free Cool-Whip

4 Mocha Madness
1/2 cup non-fat frozen yogurt
1/2 cup espresso
1 scoop DELUXE CHOCOLATE PROTEIN powder

5 Low Carb Raspberry

1/2 cup water
1 PROTEIN•2GO Red Raspberry ‘pak’
2 tsp psyllium fiber
2 packets splenda
1 tsp vanilla extract
7 ROCKIN’ RECIPES

2 tbs fat free Cool-Whip

10 frozen raspberries

6 Strawberry Banana Swirl

The Biggest Loser is a registered trademark and copyright of NBC Studios, Inc. & Reveille LLC. All Rights Reserved.

8 oz non-fat milk or water

2 scoop of VANILLA BEAN PROTEIN powder
2 tbs French Vanilla creamer
3 frozen strawberries
1/2 banana

7 Peanut Butter Cup

8 oz of water
1 scoop of DELUXE CHOCOLATE PROTEIN powder
2 tbs peanut butter

Combine all ingredients in a blender. Blend on high speed for 30 seconds.

For calories and nutritional information visit THE BIGGEST LOSER BLOG.

DESIGNER WHEY is a copyright and registered trademark of NEXT Proteins, Inc. All rights reserved.