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• Don't Let the Holidays Stress You Out
• Overdo the Holiday?
• Thanksgiving Dinner - Biggest Loser Style
• Holiday Tips to Keep Your Weight Loss on Track
• Teen Tips for Weight Loss
• Makeovers with Simple Swaps
• Halloween Can Be Healthy - The Power of Pumpkin
• You Can Do This at Home!
• Cooking Like the Biggest Loser
• Keeping a Food Journal
• Why the Biggest Loser Eating Plan Works
• Q&A: Dolvett Quince
• Q&A: Anna Kournikova
• What's Red All Over (Sometimes), But Always Good for You?
• Healthy Lunchin': Three Back-to-School No-Nos
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• Don't Say "Bon Voyage, Diet"! Tips For Eating Well While Traveling
• Will "Nutrition Keys" on the Front of Packaged Foods Only Add to Confusion?
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• How Many Calories Do You Need to Eat Per Day?
• Snack Attack Solution
• Mind Your Food (And Your Butt Will Follow)
• Flavor - Making Healthy Sexy
• When It Comes to Calories, Quality Is as Important as Quantity
• A Peek at Season 11 At-Home Winner Denise's Food Journals
• Summer Grilling Tips
• The Power of Purple
• Why Is It More Difficult for Women to Lose Weight than It Is for Men?
• Episode 10: When Is the Best Time to Eat Dinner?
• 10 Head-to-Toe Tips For a Healthier, Happier You
• The SOS Plan: Conquer Your Weight-Loss Plateau
• Cut the White Stuff, Add Some Wheat Germ
• Grill It! Rub In Flavor, Reduce Fat
• Six Quick, Easy and Healthy High-Protein Snacks
• Dine Out - and Still Lose Weight!
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• Soup's On!
• Espresso Yourself, Within Reason
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• Getting to Know Curtis Stone
• Super-Skinny Super Bowl Snack Swaps
• Brett's Q & A
• Meet Cara
• Strong is Sexy Part 2
• Strong Is Sexy
• It's All About You!
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• Simple Swaps for Holiday Parties
• #1 Tip for Successful Weight Loss
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• Sweet Deal, or No Deal?
• Guidelines for Exercise
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• Getting Personal
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• Staying on Track
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• Michael's Before and After Diet
• The Season 9 Finale of The Biggest Loser
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• Cheryl Dishes on Season Nine Premiere and Nutrition Tips
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• Simple Swaps
• Mike's Food Journals
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• Cheap (and Healthy!) Eats
• How Big Losers Burn Fat
• Common Denominators for Contestants

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I am constantly receiving emails requesting more recipes, more nutrition information and more food journals.

This week, Dave wrote:

I am a big fan of your books and your work on the Biggest Loser. I noticed you recently posted a sample daily intake of Hellen and Tara and I was wondering if you would be able to post a sample daily intake for one of the male Biggest Loser contestants like Mike, Ron, or Felipe? I would really appreciate it.

Thanks,
Dave

Sure, Dave! Here are the before and after food journals of Mike, one of the Biggest Loser Season Seven finalists. Last fall, I met with Mike before the season started.

He shared with me her typical daily intake at that time, which contributed to his starting weight of 390 pounds.

Mike's Typical Daily Intake Before
8 ounce glass apple juice
8 ounce glass orange juice
2 cup bowl of sweetened cereal
1 cup fat free milk

Comments: all juice; no whole fruit; very little protein with breakfast

Snack - no

Lunch

Cheeseburger, large fries; 2 diet soft drinks

Snack

4pm slice pizza and soft drink; maybe frozen yogurt cone

Snack

7 or 8pm burger, large fries and 1 diet soft drink and 1 water

Snack

11pm slice pizza, frozen yogurt, glass fat free milk

Total daily calories - approx 3950

Mostly simple carbs; high fat; very low fruit and vegetable intake; overall very low quality calories

Mike Typical Daily Intake After
Breakfast
1 cup of whole grain cereal + 1 cup skim milk
1 cup sliced strawberries
1/2 cup non fat greek style yogurt
340 calories

Lunch
Chicken tacos
Corn tortillas no sodium 3 each
Shredded chicken 8 ounces
Add spices
fat free Greek-style yogurt with hot sauce ½ cup
Fat-free cheddar cheese 1/2 cup
8 oz. Chicken (264)
spray pam in skillet. Cube it and cook it
side salad 2 cups mixed baby greens
700

Dinner
Big salad - 3 cups mixed baby greens
Giant bowl
Cup of mixed berries
Red onion
Toasted walnuts, 1/4 c
Raspberry vinaigrette, 3 T 60 cal.
Shredded chicken, 4 to 6 oz. 6 ounces
790

Snacks
Fruit plus 20 raw almonds
170

2000 calories total

Cheryl Forberg is the nutritionist for The Biggest Loser as well as the author "Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You" (Rodale Books 2008)

To read Cheryl's latest blog entry, click here!