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BEHIND CLOSED DOORS
Bob Harper's refrigerator might look empty, but in truth it's packed with all the ingredients and snacks the Biggest Loser trainer needs. "The way that I look at my plate is 40 percent carbs, 30 percent protein, 30 percent fat," he tells PEOPLE. So what's on that plate? Keep clicking!
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"As for the staples that are in my fridge and pantry, number one would be cashews – unsalted and dry-roasted," Harper says. "They do have some protein, but I don't look at them that way: I look at them as my good fats." He recommends keeping them on hand at the office or if you're traveling, so you don't succumb to the temptations of unhealthy airport snacks.
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"I always keep fresh-cut berries – blueberries, raspberries and blackberries – in my fridge," he says. "Those are my carbs. I make sure that I don't miss one of my macronutrients when I eat because I really do believe that you've got to keep your body in that zone."
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Greek yogurt "is always at home, for a good source of protein," Harper explains. On the list of edibles you'll never find in his fridge? Ice cream – "People cannot eat just one serving of ice cream," he laments – and soda. "I don't care if it's diet or regular – cut it out of your diet."
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Harper stocks up on the low-sodium version of this protein for grab-and-go meals. Harper's motto: "You need to eat like a king by day and like a pauper in the evening." The biggest mistake he sees in people struggling to lose weight is skipping breakfast. "Their metabolism is at a grinding halt," he says, "so they're lethargic, they're not thinking clearly, they're not burning fat because their metabolism is barely up, so all of a sudden their resolve is down and they start grabbing other foods to make up for lost time."
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No bologna, Harper eats salami for fat and protein. But you won't find chocolate or candies in his house: He's not so into "cheat foods." "Those hot summer bodies? They're not eating pizza, or dark chocolate," Harper says. "People disguise their indulgences by saying, 'Well, I'm having dark chocolate because it's supposed to be good for me.' But you still have to watch everything you're eating."
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Without chocolate around, Harper relies on protein powder to give foods extra flavor. "I put it in my yogurt and mix it up, and it turns into like a chocolate pudding," he explains. "Or I mix it with hot water and it's like hot cocoa. It sounds so boring, but it's so good." It's also a way of avoiding sugar, another no-no on his list. "Once you get your body off of sugar, when you eat sugar, you just feel terrible," he says. "So I've been really watching that."