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Now, Roger says he's reduced his diet to about 2,200 calories a day, spread out over five or six small meals. Instead of a breakfast sampler, Roger now starts his day with a bowl of oatmeal. "What I'll do with the oatmeal, I'll stick a yogurt in it," he says. "You can buy the cup yogurt. It's about 60 [calories]."

Roger's also added a cup of coffee to his morning routine. "I didn't drink any coffee before I went on the show, and then Bob enlightened me," he says. "It's got caffeine. It's antioxidants. So now I'm addicted to it."

The candy bar has been replaced with chips and hummus or salsa, and his buffet lunch game plan has been sidelined for a piece of lean meat and green vegetables. "I still drink a little bit of Diet Coke, but not as much," he says.

Another of Roger's snacks is Ezekiel bread, which is organic and made with sprouted whole grain. "I get the cinnamon raisin, and then I put some peanut butter on that," he says. "This peanut butter is fortified with flaxseed oil."

Can't control yourself around peanut butter? Try having just an apple and a piece of cheese. "I love the combination," he says.

For dinner, Roger sometimes keeps it simple with a protein shake, but he also likes to make a healthier version of spaghetti, replacing noodles with spaghetti squash. It's a meal Bob fully approves of. "You get more bang for your buck," Bob says. "You get to have a lot more food, and I always like to think about how I can give you mass quantities of food for lower amounts of calories."

Comparing his old diet with his new one, Roger says he can't believe he used to eat so much. "What's funny is I would eat that, and I still wouldn't be satisfied," he says. 
FROM: Weight Loss Secrets of the "Biggest Losers"
Published on October 30, 2008