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Index
Foreword
Introduction
Our Top 10 Biggest Loser Guidelines
How Much Do You Need to Lose?
Setting Realistic Targets
How the Plan Works
Cheats & Swaps
Your Biggest Loser Meal Plan
Get Ready to Start Losing
Top Tips from trainer Rob Edmond
Top Tips from trainer Charlotte Ord
Breakfast
Start-the-day smoothie;
Raspberry vanilla smoothie;
Porridge with dried fruit & yogurt;
Wholegrain muesli;
Mango & citrus salad;
Hot fruit salad with orange juice;
Breakfast fruit glory;
Breakfast bagels;
Baked eggs & wholemeal toast;
Cheese omelette;
Scrambled eggs & smoked salmon
Salads & Vegetables
Tomato & onion salsa;
Herb salsa;
Onion & garlic salsa;
Mustard dressing;
Vinaigrette;
Italian bread & tomato salad;
Feta cheese & lentil salad;
Grilled goats’ cheese on a bed of rocket;
Greek summer salad;
Apple & cabbage slaw with cold chicken;
Pear, blue cheese & walnut salad;
Warm chickpea, beetroot & onion salad;
Couscous salad;
Rocket, tomato, borlotti bean & chicken salad;
Black-eyed bean salad with red onion & hard-boiled egg;
Penne with peas, cream & Parmesan;
Pasta salad with tuna & peppers;
Pasta with tomatoes & chillies;
Cauliflower cheese with smoky bacon;
Warm potato salad with smoked fish;
Baked potatoes three ways;
Vegetable couscous with tomato & chilli sauce;
Spinach, smoky bacon & poached egg salad;
Paprika mushrooms on toast with a great big salad;
Spring vegetable risotto
Soups & Stews
Tomato & coriander soup with yogurt;
Carrot & red pepper soup;
Butternut squash soup;
Sweet potato & sweetcorn soup;
Creamy mushroom soup;
Watercress soup;
Pea soup with mint;
Beetroot soup with yogurt;
Smooth leek & potato soup;
Cauliflower soup with a choice of toppings;
Italian winter bean soup;
Black bean soup with celery;
Refreshing Chinese vegetable soup with prawns;
Dhal with chapatti and raita;
South Indian potato curry;
Ratatouille with roast chicken breast;
Greek bean stew;
Tunisian fish stew with couscous;
Chicken, bacon & mushroom stew
Fish, Poultry & Meat
Haddock, baby vegetables & mayonnaise with a hint of garlic;
Baked mackerel with carrot & fennel salad;
Tuna with Mexican salsa;
Baked cod with a crispy tomato crust;
Salmon with yellow pepper, tomato & onion;
Grilled salmon with ginger & lime butter;
Salmon fillets with pesto & pasta;
Grilled plaice with a lemon & orange sauce & new potatoes;
Spicy North African prawns with rice;
Prawn & vegetable stir-fry;
Pasta with creamy chicken;
Stir-fried chicken with mangetout or green beans;
Chicken with olives, lemon & chickpeas;
Marinated chicken kebabs;
Chicken curry with yogurt (and a kick);
Lamb curry with coconut milk;
Lamb cutlet with chickpeas, shallots & parsley;
Moroccan lamb casserole with apricots;
Pork fillet with lentils & mustard;
Chilli con carne;
Steak with herby, healthy chips
Desserts
Strawberry ice;
Golden fruit salad with cinnamon & vanilla;
Scottish cream;
Orange with toasted pine nuts, honey & yogurt;
Dried apricot fool;
Nectarines in wine;
Fruit kebabs;
Vanilla rhubarb with honey & ice cream;
Baked apple with fruit & nuts;
Warm pear compôte
Snacks & Treats
Snacks;
Treats
A Final Word
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