The Biggest Loser Quick and Easy Cookbook Part 1

The Biggest Loser Quick & Easy Cookbook.

Devin Alexander.

Introduction.

I believe that one of the main reasons I've been able to maintain a 70-pound weight loss for close to 20 years is because I've learned to "be prepared" when it comes to food. The truth is, we're all insanely busy, and some days it just doesn't seem like there's enough time in the day to cook a healthy meal. So we grab something on the run that we know isn't great for us and, in many cases, doesn't even satisfy us. Then we're stressed out because we couldn't find time to burn those extra calories in the gym ... and we come home exhausted yet again ... and the cycle continues.

The next thing you know, you're writing to Bob, Anna, or even me saying, "Please help me. I'm so stuck. I just don't know what to eat!" But you probably do have a general sense of what to eat. You just don't know how to find the time to create a healthy eating plan without feeling overwhelmed.

Well, if you've opened up this book, you've taken the first step toward solving that problem. Over the years, I've tackled a wide variety of themes to help you create delicious, healthy food at home-from family-friendly, budget-conscious meals to guilt-free desserts to take-out favorites. And each time I traveled across the country to promote the books, speak to audiences, and give cooking demos, I heard the same response over and over: "Okay, now I believe that healthy food can taste great. I just don't have time to make it!"

Well, the excuses stop here. I promise you that you have enough time in your day to make the healthy meals and snacks in this book. I created these recipes with a wide variety of needs and occasions in mind. There are elegant dishes for entertaining (I always encourage people to bring their own healthy dishes to parties) like Asian Crab Salad-Topped Brown Rice Crisps (page 93) and Curry-Rubbed Pork Tenderloin with Peach Chutney (page 177), and happy hour faves like Sweet Potato No-Skins (page 94) and Pork Notsticker Lettuce Wraps (page 91). There are plenty of kid-friendly dishes that your whole family will love like Kids' Favorite Chicken "Pucks" (page 184) and Crustless Turkey "Pizza" (page 194). And there are tons of delicious, healthy options for quick and easy breakfasts, on-the-go lunches, simple dinners, and even snacks, desserts, and c.o.c.ktails! Many of them can be packed for portable to-go meals that are way tastier and easier on your waistline than takeout. And unlike most "convenience options," they're all made with fresh, wholesome ingredients, so they're preservative free!

So the next time you think there just aren't enough minutes in the day to eat healthy, I suggest you flip through these pages and let your mouth start watering. You'll be shocked at how quickly you can throw together these satisfying, healthy dishes, many with as little as 5 to 10 minutes of prep time. Once you get into the habit of planning and packing your lunches and snacks like the Biggest Losers (and I) do, not only will you save money, you'll also find yourself eating more satisfying, delicious foods and still fitting into your favorite jeans.

It's truly an honor and a pleasure to be a part of The Biggest Loser community. I'm looking forward to hearing from each and every one of you-from your weight-loss struggles and successes, to your cooking challenges and concerns, to the recipes you want to see in future books!

Notes to the Chef, from the Chef.

As is evident by the t.i.tle, this book is all about making it a little easier to live a healthy lifestyle, no matter how much (or how little) time you have to spare each day. In the pages that follow, you'll find simple, delicious, calorie budget-friendly meals, snacks, and desserts that you can make in minutes-as well as tips and strategies from The Biggest Loser experts and contestants that will show you just how much of a difference 20 minutes a day can make in your weight-loss efforts.

Eating Clean The Biggest Loser eating plan recommends an all-natural diet free of highly processed/refined foods, trans fats, preservatives, high-fructose corn syrup, and the artificial flavorings and sweeteners that are added to many "diet" foods to create flavor and texture. In my recipes, you will only find ingredients that follow those guidelines. (Per Biggest Loser expert Dr. Robert Huizenga's suggestion, I also avoided foods that contain evaporated cane juice, fructose, and many other ingredients that are often considered pa.s.sable.) In a perfect world, all of the experts on the show, myself included, strive toward eating a very clean diet of all-natural foods. That said, you have to create a sustainable weight plan that works for you and your family's needs. So if, as you start flipping through the recipes in this book, you think, "That sounds great, but I can't find that ingredient at my grocery store" or "I wonder if I can make this with the staples in my pantry, instead of investing in a whole new set of basics," don't worry. The guidelines in this book are just that-guidelines, not absolutes. The important thing is to create a healthy lifestyle that you can realistically adapt without feeling overwhelmed. You might start off by changing a few bad habits, and eventually eliminate most or all refined sugars or artificial ingredients from your diet-just as you might start your workouts 10 or 20 minutes at a time, and eventually build up to an hour or more. The keys to long-term weight loss are planning and consistency. Baby steps are okay.

I want to make it as easy for you as possible to enjoy the delicious recipes that I've developed for you in this book. To that end, I've compiled a list of ingredients that you might not be as familiar with, followed by a list of time-saving cooking strategies. I hope you'll peruse them before you get in the kitchen. I think they'll make grocery shopping and cooking a bit easier.

No-Sweat Shopping I'd strongly encourage anyone trying to live a healthy lifestyle to visit a local natural food market or grocery store chain at least once a month. There are so many new and interesting ingredients turning up on the shelves every day, many of which will become staples in your kitchen. If you can find a health food store that carries bulk foods in serve-yourself bins (many Whole Foods markets do), you can sample new ingredients without making a big up-front investment.

Take a trip to Whole Foods: Whole Foods Market is the world's largest retailer of natural and organic foods, with 200 stores throughout North America and the United Kingdom. It has a reputation for being a little pricey, and in some instances it can be (especially for specialty goods and organic produce), but I do believe that you can stock up on some basic staples there without breaking the bank. Whole Foods is great for buying products like infused olive oils, nitrate-free meats, low-sodium broths (as opposed to "lower sodium" found at many traditional grocery stores), salt-free spice blends, beans, and extra-healthy breads and tortillas, most of which have a long shelf life. Investing in a few good-quality oils and vinegars will pay off over time, and they will add a lot of flavor to the healthy dishes you create.

Shop in bulk: Another way to make shopping for natural foods more affordable is to buy in bulk. Peruse the bulk bins for grains like quinoa, oats, bulgur, and short-grain brown rice, as well as nuts, dried fruit, and other cooking essentials. Make an effort to plan ahead and shop smart, and I think you'll be pleasantly surprised by how much money you can save.

Key Ingredients Below is a list of the key ingredients you'll need to make the recipes in this book, as well as suggested subst.i.tutes you can use in their place if you have trouble finding what the recipe calls for. Note that subst.i.tutions will affect the nutritional content and fat and calorie counts listed for each recipe, but they are still good options for health and weight management.

Almond Mozzarella Cheese I was surprised by how much I enjoyed this naturally low-fat alternative to the dairy mozzarella cheese I used to rely on. While I won't pretend that it tastes like the "real thing," this cheese is really delicious and even melts like real mozzarella when heated in recipes like the Caprese Burger (page 116). I like the Lisanatti brand, which has only 50 calories and 1 gram of fat per ounce, making it 97 percent fat free. It also has 7 grams of protein per ounce and only 3 grams of carbohydrates. Lisanatti makes shredded almond mozzarella cheese, too, which may shave even more time off your cooking prep, so check your grocery store for that. If you can't find it, just purchase the lightest natural mozzarella cheese you can find instead.

Bagged Greens and Veggies Mixed greens, spinach, arugula, and other lettuces are a great solution when you're tight on time (mostly because the majority of them have been triple washed, so you don't have to waste time washing and drying them). Most grocery stores also stock preshredded coleslaw mix, broccoli slaw mix, and bagged broccoli florets, all of which I've included in this book. No rinsing or picking is necessary. Simply cut open the bag and start cooking! Keep in mind that once these bags are opened, the remaining greens keep fresh longer if you leave the plastic unsealed and open in your fridge with plenty of room to "breathe." I'm not sure why most grocery clerks have a tendency to tightly close bags of produce as you're checking out (maybe to keep it from rolling around in your car), but keeping produce dry and in an open bag will help it last much longer.

Breads and Flatbreads I know I'm going to start to sound like a broken record, but the most important thing when it comes to bread products is to read the labels. Buy any you like that has the least amount of preservatives and fat, and the most fiber you can find. Check the sodium and sugar, too. Some breads have way too much of both. I am currently a big fan of Julian Bakery's breads, particularly the Amazing Sourdough since it has only 60 calories per slice with 6 grams of fiber. I can make a big sandwich without a lot of calories. Sometimes I also use flatbreads for open-faced sandwiches, like in my Doctor Kracker Turkey Snacker (page 106). I love the hearty crispness of flatbreads. Doctor Kracker's are perfect because they're exactly 100 calories. Again, though, use any brand you can find that's healthy.

Cheese Spreads In creating craveable wraps and sandwiches, I kept going back to spreadable low-fat cheeses and goat cheese as a way to make quick lunches that pack a lot of flavor without packing a lot of fat. I like the Alouette Light Garlic and Herbs Soft Spreadable Cheese as well as Chavrie with Basil and Roasted Garlic Goat's Milk Cheese spread, which was the perfect addition to my Herb Turkey Sandwich (page 123) because it packs such a huge amount of flavor. If you find other low-fat cheeses that look interesting, experiment away! Just make sure you choose spreads with no more than 50 calories and 3.5 grams of fat per 2-tablespoon serving. If you're having trouble finding either, you can always use a small amount of any goat cheese mixed with some fresh herbs or frozen herb cubes (see page xvi for more information).

Chicken and Seafood (Frozen) Shrimp and other seafood will keep for a long time in the freezer, so you can buy these slightly more expensive products whenever you see them for a reduced price. Keep bags of frozen shrimp, langostinos (small lobsters), and flash-frozen fish fillets in your freezer so you can create a healthy fish dish anytime.

Note that if you are going to freeze chicken or fish, it's better to buy them frozen. If you buy fresh and then freeze these lean proteins, the quality will deteriorate since they were likely frozen before they were shipped to the store. If you refreeze and defrost them a second time, they are likely to lose flavor and texture.

Chocolate Chunks It's no secret that I love chocolate! Like red wine, small amounts of dark chocolate have been linked to health benefits (like improving cardiovascular health) because they contain flavonoids, which are powerful antioxidants. In order to get these benefits, you must consume chocolate that is 70 percent or more pure cocoa, so make sure to check the label on your chocolate chunks or chocolate bar before you buy it. I keep coming back to all-natural 70 percent cocoa mini chocolate chunks because they're easy to find at my natural food market and make an excellent addition to dishes like Chocolate Raspberry Dreamers (page 204). If they're not easy to find at your market, just buy any dark chocolate bar or chocolate chips with at least 70 percent cocoa and chop them with a knife on your cutting board. Or stock up the next time you go to a natural food market, where they're sometimes sold in bulk as well as in bags. If you do buy them in bulk or open a package that you're not going to finish soon, be sure to store them in your freezer to keep them fresh for months. Plus, if you're anything like me, you're less likely to munch on them if they're tucked away in your freezer rather than sitting in your cabinet!

English m.u.f.fins and Hamburger Buns (Sprouted Grain and Whole Wheat) Next time you're at the grocery store, consider taking a minute to read the labels of the "whole wheat" English m.u.f.fins and bread products. You might be shocked by the number of preservatives, chemicals, and even sugars used in many brands. That said, without preservatives, these baked goods quickly get stale, so it can be hard to figure out the best option.

I use whole grain and sprouted grain English m.u.f.fins for recipes that would generally call for English m.u.f.fins. I also use them as hamburger buns in recipes like the Red, White, and Blue Burger (page 115). I searched high and low for 3-inch-diameter all-natural, whole grain, low-fat hamburger buns that actually tasted half as good as traditional hamburger buns. If they exist, I could not find them. A great subst.i.tute is Rudi's Organic Bakery Whole Grain Wheat English m.u.f.fins. They're a bit higher in calories than what I would prefer to use for a burger or sandwich, but they contain 3 grams of fiber and don't taste "healthy," which is so important to me-I find it's easier to eat healthy when you feel like you're indulging. They're also much softer than many whole grain buns, mimicking that pleasing texture of many processed breads. There are some all-natural hamburger buns available that are pretty good (though I like Ezekiel's Sprouted Grain English m.u.f.fins over their hamburger buns, even for hamburgers!), but keep in mind that they're probably bigger than the 3-inch-diameter size I recommend. You can cut the larger ones to size and freeze the sc.r.a.ps for homemade bread crumbs.

Flavored Extra-Virgin Olive Oils You'll notice that several recipes in this book call for flavored olive oils, such as Meyer lemon-infused extra-virgin olive oil in the Lemon Arugula Salad (page 139) and jalapeno lime-infused extra-virgin olive oil in the Fresh-As-Can-Be Jalapeno Lime Scallops (page 196). These ingredients might sound a bit intimidating or pricey, but a little truly goes a long way. They add a depth of flavor to dishes that I think makes them well worth the extra investment. I also think flavored oils make fantastic host gifts. Instead of buying a $15 bottle of wine that someone will enjoy only once, get him or her a bottle of flavored olive oil (O Olive Oil, www.ooliveoil.com, sells many varieties for less than $20) and tuck it into a wine gift bag. Your host will think of you everytime he or she uses it.

Herb Cubes (Frozen) Frozen cubes of prechopped herbs are becoming widely available at many grocery stores. I recommend stocking your freezer with the basil, cilantro, and ginger varieties. They'll save you tons of time since you won't need to wash or chop the herbs. And they'll potentially even save you money because you can use only what you need and keep the remainder frozen for months. You simply pop out one cube at a time and defrost it. The brand I see most often in stores is Dorot. Search your store's freezers to see what you can find. Just be sure to choose a brand that is preservative free.

The one exception for me is garlic. Nothing can replace the flavor of freshly chopped garlic, especially in dishes like the Pork Notsticker Lettuce Wraps (page 91).

Ketchup and BBQ Sauce (Low Sugar/Low Sodium) These days, you can find several options of both of these sauces widely available at many grocery store chains, so it's just a matter of finding a brand you like. Note that some ketchups and barbecue sauces might not be marked "low sodium" or "low sugar," so you'll need to read labels and compare to find ones that aren't too high in salt or sugar. If possible, it's better to select a brand that is sweetened with honey or agave nectar, which have lower glycemic index values than sweeteners like cane juice or sugar.

Lemon and Lime Juice It's very tempting to depend on bottled lemon and lime juices, but for the sake of your food and your tastebuds, please don't succ.u.mb to these grocery store traps. I promise that it won't break your time budget to squeeze juice from whole lemons and limes-and it's so worth it. If you don't believe me, do a taste test for yourself. Pour a bit of bottled lemon or lime juice on a teaspoon and taste it. Then do the same with the fresh. I'll be shocked if you ever turn back. Oh, and if you store your lemons and limes in the refrigerator, they'll last much longer than keeping them in the fruit bowl on your counter.

Marinara Sauce A jar of ready-to-go marinara sauce is super helpful for quick and easy dinners, but you have to be very mindful of the fat and calorie contents. Read the labels on jarred sauces at the store (I once found an "organic," "natural" sauce that had 13 grams of fat per -cup serving-yikes!) and experiment until you find one that you love. I love the taste of Monte Bene Tomato Basil Pasta Sauce, which manages to be low fat and low salt, without any added sugar, and it is still delicious!

Mayonnaise For truly delicious, moist burgers and sandwiches that don't taste at all like "diet" food, I use Spectrum Naturals Light Canola Mayo, which is an all-natural, reduced-fat sandwich spread. It has only 3.5 grams of fat per tablespoon, 0 grams of saturated fat, and only 65 milligrams of sodium, with no preservatives, sugar, or artificial ingredients. And it happens to be eggless and vegan, which is a plus for some. Feel free to swap in any brand with similar nutritional value if you have trouble finding that one. I also used a lemon-flavored reduced-fat mayo, The Ojai Cook Lemonaise Light, in my Lobster Slaw Salad (page 133). If you can't find that, you can use any other reduced-fat lemon-flavored mayonnaise. Or, in a pinch, I sometimes use the Spectrum Naturals and add a bit of fresh lemon juice and True Lemon dehydrated lemon powder.

Packaged Meats The good news when it comes to deli meats and bacon is that nitrate- and nitrite-free meats are more widely available than ever before. I recently noticed that Safeway started stocking all-natural meats under its own label, called Open Nature. That means that major grocery store chains are hearing and fulfilling your requests for healthy and preservative-free options. In addition, many other major brands are offering nitrate-free versions of their top sellers. Just be sure to read the nutrition labels carefully for fat and saturated fat content. There are still a lot of chicken and turkey sausages and bacons out there that have a ton of fat. I use the Applegate Organics brand often because it tends to be the leanest, and I really like the taste of all of their products that I've tried. (That said, I think their turkey salami tastes more like bologna than traditional Italian salami, but I really don't have a problem with that, especially since their turkey bologna contains significantly more fat, as do other brands).

Quinoa I see quinoa popping up on more and more restaurant menus lately, which is great because it's a very healthful seed that, unlike wheat or oats, has about 12 to 18 percent protein content. It looks almost like a seed when coming from a box, but it becomes fluffy when cooked and has a slightly nutty flavor. Whether you try it hot for breakfast in my Buff Blueberry Quinoa (page 80) or as an amino acid-rich side dish in my Gazpacho Quinoa (page 142), I hope you find quinoa to be as yummy as I do. If you cook up a big batch on the weekend, you can keep it in the fridge and add it to dishes all week long.

Raita, Salsas, and Other Sauces Since this cookbook is written for time-crunched people (aren't we all?), I've included a number of dishes that you can throw together with a little help from delicious prepared sauces. For example, my Super Simple Slaw (page 148) is simply bagged broccoli slaw tossed with a store-bought Indian-inspired raita dip. It's a fantastic time-saver to use sauces like these, but it's essential to carefully read the labels on raita, salsa, Indian simmer sauce, olive tapenade, pesto, and any other prepared sauces you buy. Always look at the calories, fat, saturated fat, and sodium per serving. Check the serving size, too-sometimes it is unrealistically small, and the idea is to save time in the kitchen, not add time to your gym schedule!

If you have trouble finding any of the sauces suggested for the recipes in this book, feel free to subst.i.tute. For the raita dip, consider another natural yogurt-based dip or salad dressing that you'd likely find in the refrigerator section near the produce at the grocery store. For the Indian simmer sauce, just take a stroll down the international aisle. A good Korean barbecue sauce would work well if you're in the mood for a different flavored simmer (just make sure it doesn't have an astronomical amount of sodium). It's more important to focus on the healthy cooking techniques in the recipes than on any one specific product.

Salad Dressings There are many brands of reduced-calorie and reduced-fat dressings on the market these days, but buyer beware: Low-fat and fat-free salad dressings are commonly filled with chemicals and preservatives (such as MSG) and tons of sugar. That said, you can definitely find brands that are all natural. A couple of my favorites are Follow Your Heart Lowfat Ranch Dressing and Bolthouse Farms Creamy Italian Dressing. Remember to always check labels for added sugars and be mindful of the sodium content in bottled dressings.

Salt-Free Seasoning Blends Admittedly, it can be a challenge to create flavorful dishes that are low in fat and low in sodium. I've always liked using salt-free seasonings to help boost flavor without relying on salt. That said, I wasn't fully aware of the scope of varieties now available until recently. Of course, Mrs. Dash has some great ones, but other brands, such as The Spice Hunter, also offer some incredible salt-free blends that make healthy cooking so much quicker and easier. Their chili powder blend made for an extremely simple to make, yet complex seeming Chili-Rubbed London Broil (page 166). Their curry blend helped create the Curry-Rubbed Pork Tenderloin with Peach Chutney (page 177), which is impressive enough to serve to your mother-in-law, a date, or your boss. I also use their mesquite blend, Cajun Creole blend, and garlic herb bread blend in this book. If you can't find these spices easily, it might be worth ordering them online. If you don't want to do that, you can swap in any other similar natural rub. Just be sure to read labels. Many rubs have sugar and salt in them, and in many cases, that's one of the first ingredients on the label (which means it contains more sugar or salt than any other ingredient-not a good thing).

Tortillas (Sprouted Grain and Whole Spelt) I don't tend to be a fan of most sprouted grain tortillas-they are better for you, but usually taste "better for you," if you know what I mean. But I was excited to find a sprouted-grain tortilla from French Meadow Bakery at Whole Foods that has a pleasant "chewy" texture like tortillas are supposed to have (not the stale texture that many sprouted grain breads tend to have). If you can't find those or another brand of sprouted grain tortillas that you love, whole spelt tortillas are my second choice. (I love Rudi's Organic Bakery; make sure you're buying "whole spelt" and not just "spelt.") Whole spelt tortillas are great because they tend to taste nearly as decadent as other store-bought tortillas, yet have considerably less fat and sodium than other natural varieties. If you can't get either easily, just compare all of the brands at your store. Go with one that is about 8 inches in diameter and around 120 to 150 calories. You'll note that I suggest sprouted grain in all recipes using a tortilla throughout the book as a first choice except in the Sooo Not Chicken Nuggets (page 107). When made with a spelt or more traditional tortilla, they really taste like chicken nuggets. But when made with a sprouted grain tortilla, they just don't taste like the real thing.

You'll see that I often call for "10-inch sprouted grain tortilla or 8-inch whole spelt." That's because the 10-inch sprouted grain has about the same number of calories as the 8-inch whole spelt and no additional fat.

Veggies (Frozen) Most frozen veggies are picked at the peak of freshness and are minimally processed, making them a perfect, all-natural time-saver. Peruse the frozen section at the grocery store to see what options are available. It's smart to have a bag of frozen peppers and onions on hand for my Sausage Feta Pepper Bake (page 72)-prechopped veggies will definitely save you a ton of time. Specialty veggies like artichoke hearts can be a bit expensive, so grab them when you see them on sale.

Time-Saving Tips Nonstick Foil This cookbook is meant to free you from slaving over the stove, but that doesn't mean you should have to slave over the sink, either! I encourage you to line your baking sheets and roasting pans with nonstick foil (or parchment) so that cleaning up is as painless as possible. Make sure you use foil (as opposed to parchment paper) for oven temperatures of more than 400F, as paper can catch fire at higher temps!

Garlic Cloves While I do recommend that you mince your own fresh garlic in all recipes, you can save time by buying the pre-peeled cloves. If you cook often, they're no more costly than regular heads of garlic. Look for pre-peeled cloves in the produce section, often near bagged lettuces or packaged herbs.

Food Processors and Blenders A good food processor will make for a frustration-free time in the kitchen when you're in a hurry. A food processor is super handy for quickly chopping the fresh veggies in recipes like Gazpacho Quinoa (page 142), instead of laboring over a cutting board. A good-quality blender with an ice-crush setting is essential for making healthy smoothies and drinks, like my Punched-Up Pina Colada (page 213). If you make frozen drinks often, you might want to consider investing in a blender that has a food processor attachment, like a Cuisinart SmartPower Deluxe Blender/Food Processor, a two-in-one appliance that will save you money and precious counter s.p.a.ce in smaller kitchens.

To-Go Containers If you take the time to pack your food for breakfast or lunch on the go, you'll never get stuck with unhealthy options on the road. Many of the recipes in this book can travel with you, so investing in a couple of quality resealable plastic containers that you can take to work every day is a good idea. Some companies even make containers with compartments so you can pack salads that will stay crisp and fresh instead of becoming wilted and soggy. Oggi Corporation makes a Chill-To-Go Food Container with a fork, spoon, and removable freezer pack all in one (available online at retailers such as amazon.com or opensky.com). It's perfect for dishes like the Watermelon Feta Salad (page 137), since you want to separate the watermelon chunks from the salad greens, cheese, and shrimp, while keeping the dressing in its own container. Then, come lunchtime, you can easily a.s.semble a restaurant-quality salad in seconds.

Cooler Depending on the length of your commute or daily drive to work, you may want to invest in a cooler to keep your meals at food-safe temperatures. Coleman even makes coolers that you can plug in to your car's cigarette lighter and then plug in to the outlet in your office, so you can keep your food cold for a long time. They're also great for making sure your family eats healthy on road trips and will keep you from diving into the minibar in the hotel room because you were "starving."

Stock Up When you get home late and have to put dinner on the table in a snap, it's really useful to have a well-stocked pantry full of healthy, delicious ingredients that can be thrown into a meal at a moment's notice. As previously noted, keeping your freezer stocked with healthy proteins and vegetables is a must. Other options-like cans of low-sodium, water-packed tuna and the crabmeat found in the refrigerated section of your grocery store (in sealed cans)-are also great to have on hand. Cans of crabmeat can last quite a long time in your refrigerator. Stock up on a couple of cans and you can whip up my Asian Crab Salad-Topped Brown Rice Crisps (page 93) for your hungry family or last-minute guests in no time. Also keep your pantry stocked with healthy grains and sauces like couscous (which takes only 5 minutes to cook), brown rice crisps, brown rice cakes, whole wheat pastas, and marinara sauce.

Martini Gla.s.ses As I always tell The Biggest Loser contestants, we eat with our eyes first, so it really helps to have a few great presentation pieces in your cupboard. Simple martini gla.s.ses are great for serving my Watermelon c.o.c.ktail (page 211) and many other foods for a pretty presentation.

Quick and Easy Basics Knowing how to cook these two healthy staples will shave prep time from your evening meal routine. I recommend keeping grilled chicken and prepared quinoa in the fridge at all times so that you can whip up healthy breakfasts, lunches, and dinners in mere minutes without starting from scratch.

ESSENTIAL GRILLED CHICKEN.

Any good cookbook author knows not to repeat recipes from book to book. That said, it is virtually impossible to write a healthy cookbook without a recipe for Basic Grilled Chicken (as I called a similar recipe in my book The Most Decadent Diet Ever!) or Simple Grilled Chicken (as I called it in The Biggest Loser Family Cookbook). Truth is, this recipe simply is essential. I love to keep grilled chicken on hand for salads, sandwiches-even pizzas.

4 (4-ounce) boneless, skinless chicken b.r.e.a.s.t.s, visible fat removed Olive oil spray (propellant free) Salt, to taste Fresh ground black pepper, to taste Preheat a grill to high heat.

Lightly mist both sides of each chicken breast with the olive oil spray. Sprinkle them lightly with salt and then pepper. Grill for 3 to 5 minutes per side, or until no longer pink. Serve immediately.

Makes 4 servings Per serving: 127 calories, 26 g protein, 0 g carbohydrates (0 g sugar), 2 g fat, trace saturated fat, 66 mg cholesterol, 0 g fiber, 74 mg sodium BASIC QUINOA.

Only a few years ago, most Americans had never heard of quinoa. But these days, it's not hard to find in grocery stores and on restaurant menus across the country. And that's a great thing since this versatile grain is high in protein and contains all eight essential amino acids.

You know that quinoa is fully cooked when the grains become transparent and their spiral-like germs "pop" out. If you are new to quinoa, try it out in a sweet bowl of Buff Blueberry Quinoa (page 80) or use it in a salad with a lot of bold flavors.

2 cups water teaspoon salt 1 cup white quinoa Pour the water in a medium nonstick pot and place it over high heat. When the water boils, add the salt and quinoa. Cover the pot and reduce the heat. Simmer for 14 to 16 minutes, or until all of the water is absorbed.

Makes 4 (34-cup) servings Per serving: 180 calories, 7 g protein, 29 g carbohydrates (2 g sugar), 4 g fat, 0 g saturated fat, 0 mg cholesterol, 11 g fiber, 155 mg sodium

1.

The Biggest Loser Eating Plan.

"I wish I could, but I just don't have the time."

These days, It's become an all-too-common refrain. Whether we're talking about going to the grocery store, cooking healthy meals, working out, or simply sitting down to the dinner table with our families, most of us have such busy schedules that it can feel impossible to carve out any time for a healthy lifestyle.

Why are we so busy all the time? Well, for starters, many Americans are feeling the pressure to work longer hours than ever before to pay for the rising costs of living expenses, to save for retirement, or simply to ensure that they keep their jobs. Between working and caring for our families, many of us feel too exhausted or stressed out at the end of the day to even think about cooking dinner or consider going to the gym.

But when we don't take the time to take care of ourselves, we're not conserving our time or our money. As we all know by now, obesity is closely linked to many life-threatening diseases, such as type 2 diabetes, high blood pressure, heart disease, and some cancers. When we don't nourish our bodies with wholesome foods, get enough sleep, and stay active, we put ourselves at an elevated risk for developing health problems that are expensive to treat and can not only diminish the quality of our lives, but take years off of them.

In the pages that follow, you'll learn the basics of The Biggest Loser eating plan and exercise guidelines. While sustainable weight loss is a slow and steady process that requires hard work and discipline, just 20 minutes a day can make a real difference in your overall health. Sure, there will be days when the thought of making dinner feels too overwhelming. That's why Chef Devin has provided meal ideas you can throw together in just a few minutes, with a little planning ahead. When you map out a week's worth of meals in advance, shop accordingly on the weekends, and keep your refrigerator stocked with healthy ingredients, "not enough time" will no longer be an excuse to eat poorly.

Think about it: In less than 20 minutes a day, you can change the quality of your life. You're worth the investment.

Counting Calories Yes, it's important to count calories. Why? Because one pound is made of 3,500 calories, and in order to shave off some pounds, you have decrease the amount of calories you take in through food and increase the amount of calories you burn through exercise.

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It's not about burning yourself out and going crazy at the gym. It's all about keeping a good, steady burn and keeping your heart rate up. Also, don't forget to incorporate weight training. Muscles burn more calories than fat and will help you lose weight.

A calorie is a measurement of how much energy the food you eat provides for your body. You need energy to fuel physical activity as well as all metabolic processes, from maintaining your heartbeat to digesting your meals. Only four components of the food you eat supply calories: protein and carbohydrates (4 calories per gram), alcohol (7 calories per gram), and fat (9 calories per gram). Vitamins, minerals, fiber, and water do not contain calories.

Keep in mind that the quality of the calories you eat is just as important as the quant.i.ty you take in. Some calories provide fuel for your workouts, keep you feeling energized, and help your body stay healthy. Other calories (often referred to as "empty calories") don't really provide any benefits-in fact, they can make you feel tired, sluggish, and hungrier than you were before you ate. The Biggest Loser plan will show you how to fuel your body with the nutrients and energy it needs to lose weight and maintain overall health.

Season 5's Neill Harmer says he likes to think of calories as a daily allowance. "Let's say you have 2,000 calories to spend per day. If you drink that iced latte with whipped cream and chocolate, you just spent a BIG part of your allowance on something that really wasn't needed. Spend calories wisely."

The Biggest Loser plan helps you determine the exact calorie intake you require to meet your individual weight-loss goals. If you weigh 150 pounds or more, the simple calculation below will allow you to determine how many calories you should aim to eat each day. If you weigh less than 150 pounds, talk to a doctor about an appropriate calorie budget for your needs.

Calorie Budget: Your present weight x 7 = total daily calorie budget As you lose weight, you'll need to continually rea.s.sess and reduce your calorie budget, in order to keep losing weight and break through plateaus. As you know from watching the show, The Biggest Loser contestants lose a lot of weight during their first few weeks at the Ranch. But after they've been at the Ranch for a little while and have less weight left to lose, they must readjust their calorie budgets and increase the intensity and duration of their workouts to keep losing.

All of the contestants have a daily homework a.s.signment: At the end of the day, they tally up the total number of calories they consumed throughout the day. If they ate more calories than their budget calls for, it's up to them to burn off the extra calories by getting in one last workout, going for a walk, or doing a few laps in the pool.

Planning Your Calories Once you've determined your daily calorie budget, the next step is to plan your meals and snacks accordingly. On The Biggest Loser plan, it's recommended that you eat three meals and two snacks each day. Parceling out your calories throughout the day ensures that you'll stay full and keep your blood sugar level stable. It will also prevent you from feeling deprived, keep you energized for exercise, and help you establish a regular pattern of eating that helps counter impulse eating and bingeing.

"At first, I had to work to get all of my meals in," recalls Season 8 winner Danny Cahill. "I wasn't used to eating healthy foods, but I quickly realized that nutritious food was way more satisfying than the fast food I had been eating. Eating healthy throughout the day kept my energy level up, and I felt fueled for my workouts."

Use the simple calculations below to determine how to best allocate your calorie budget throughout the day. In this example, the calorie budget is 1,800-yours may be more or less, depending on your goal and starting weight.

Calorie Budget = 1,800 1,800 / 4 = 450.

450 / 2 = 225.

So for each meal-breakfast, lunch, and dinner-the calorie budget is 450. For each snack, the calorie budget is 225.

This calculation is just a starting point. You can create any distribution of calories that works for you and keeps you feeling satisfied. Season 5 winner Ali Vincent has a strategy that works for her: "I always eat within half an hour of waking up to jump-start my metabolism. Then I eat every 3 to 4 hours, be it a meal or a snack. I think this is just as important for me as exercise," she says.

If you go to the gym in the morning and require a bigger breakfast to fuel your workout, feel free to shift your calorie load toward the beginning of the day. Or if you work out just before dinner, you might want to have a bigger snack before the gym and a smaller dinner afterward. Create a distribution of calories that works for you. The important thing is to plan ahead and stay within your calorie budget. As Season 7's Nicole Brewer wisely advises, "Planning will save you. Prepare your snacks and meals ahead of time, and always have them with you."

To understand your body's hunger signals and how to interpret them, see The Biggest Loser Hunger Scale on the opposite page.

Planning Meals and Snacks As Nicole says, planning is an essential component of successful weight loss. The times when you are likely to be the most tempted to stray from your calorie budget are those when you're caught without a good option. In other words, when you've failed to plan, you've planned to fail.

Think about the week ahead each Sunday. Are there a few nights that you antic.i.p.ate being too busy to cook? The recipes in this book give you many quick, delicious options for meals and snacks that you can take on the go, so plan ahead and cook several meals at once. Then store individual portions in resealable containers that you can heat up as needed.