The contestants of The Biggest Loser are getting ready to step on the weighing scales for the last time in this season's finale. Are you curious to find out what diet their trainers have prepared for them?

The TBL trainers spills the dietary beans on the specific menu they have prepared for their contestants.

Trainer Michelle Bridges prepared for the Jofre family something easy and straight out of her cook books. "It was the recipes that kept them accountable regarding portion control", she says.

She listed a sample diet of ricotta quinoa pancakes with banana and raspberries for breakfast. Only an apple and some strawberries for recess, stir fried beef with vegetables for lunch. Celery and carrot sticks with yogurt and hummus for afternoon snacks and a grilled salmon with parsley, caper and chickpea salad for dinner.

Sounds very healthy! Doesn't it?

And what about Trainer Shannan Ponton? He plated a menu for the Pestells that consists of a large volume with lesser calories. "Most foods are calorie sparse which allows people to eat more and stay full longer", he says. For Ponton, it's all about eating well.

He builds up the Pestell's day with 4 egg white omelette and 1/3 oats with berries and skim milk for breakfast. For morning and afternoon snack, respectively, he listed one piece of low GI fruits like apple, orange, mandarin or peach, and low fat yoghurt or a small tin of tuna in water. For lunch, it's half a cup of cooked brown rice with 150g of chicken breast and 1-2 cups of vegetables. And for dinner, it's all about the lean meat, fish or chicken, worth 150-200g, with 2-4 cups of vegetables and unlimited salad.

Heavy on the plate but not on the weighing scale!

For Steve "The Commando" Willis, he preaches consistency and self discipline for the Auvales ".. key elements of any nutrition plan", he says. That would mean practice makes perfect then with his menu.

His menu is simple. Eggs, bacon, avocado and wilted spinach for breakfast. Apple and nut butter for recess. Beef with quinoa tabouli for lunch. A chocolate brownie (Cheat! from the GetCommandoFit Style Plan) and Thai prawn curry for dinner.

Light on the tummy, but it needs a high dose of discipline.

And what of Trainer Tiffany Hall? She believes that Fat loss happens in the kitchen. She believes preparation is all part of the organization with nutrient rich ingredients.

She starts the Hailwood's day with blueberry oats with flaxseeds or vegetable and sweet potato frittata. Lemongrass chicken ball wrapped in lettuce for snacks, grilled chicken breast with slices of potato, avocado and greens for lunch. A cup of berries and greek yoghurt for afternoon snacks and grilled fish with their choice of green vegetables for dinner.

Looks like a good daily meal plan and plate preparation, as reported online. But who is going to win in the final weigh in?