Cheryl Forberg, RD. Biggest Loser Nutritionist

I found that most of our contestants:

1. Had absolutely no idea how many calories their body really needs (and how many more they are actually taking in)
2. Skipped breakfast and often, many other meals
3. Didn't eat enough fruit or vegetables
4. Didn't eat enough protein (lean protein)
5. Didn't eat enough whole grains
6. Ate too much white stuff; white flour; white pasta, white sugar, white rice, simple carbs
7. Didn't feel they had time to plan ahead - they found themselves grabbing something quick for a meal - often consumed in the car or at their desk.
8. Often had enough calories in beverages alone to meet their daily caloric needs -- but didn't drink enough water
9. Didn't exercise enough (if at all)
10. Prioritized their spouse, partner, children and/or their jobs over their own health and well-being

These ten factors helped us to create the Biggest Loser eating plan which is based on the following recommendations:

1. Learn your body's calorie needs -- you must burn off more calories than you are taking in
2. Don't skip meals; you must develop a regular eating schedule of 3 meals and 2 or 3 snacks per day.
3. Eat plenty fruit and vegetables
4. Eat plenty of lean protein
5. Eliminate white stuff; white flour; white pasta, white sugar, white rice, simple carbs
6. Choose whole grains
7. Plan ahead -your meals, your snacks and your exercise. As Jillian has said, if you don't plan ahead, you plan to fail.
8. EAT your calories - with the exception of milk
9. Include exercise as part of your weight loss plan
10. Prioritize your health and well-being; if you don't have your health, you can't take care of your loved ones

Season 10 contestant Burgandy's calorie budget was determined to be approximately 1,200 calories. The way for her to divide those calories up throughout the day is to divide 1200 by 4 = 300 calories.

That means:

Breakfast = 300 calories

Lunch = 300 calories

Dinner = 300 calories

2 snacks = 300 calories /2 = 150

She can choose to have her two 150 calorie snacks in the morning, afternoon or evening -- whatever works best for her schedule and her energy level.