Vegetable & Fruit Diet Plan and Sample Menue

With all of the fad diets available, the fruit and vegetable diet has yet to become popular. Many people do not know about this easy to follow diet and those who do believe it is a vegan lifestyle and not one they are interested in pursuing. You may have to avoid some foods to prevent problems with your health. How long you will be able to follow this diet plan will depend on your weight and health so follow your doctor’s advice carefully.


Fruit and Vegetable Diet

This diet is not saying never eat meat. The proteins and other nutrients in meat are needed to help our bodies stay healthy. Most people do not eat enough fruits and vegetables and our bodies need other vitamins and nutrients to ensure good health.

Raw fruit is always the best choice for the nutritional value. If you have to change the way the fruit is served, cooked, baked or steamed is best, as boiling lowers the nutritional value. Juice does count as fruit, but it does not contain as much fiber, so eating the fruit itself is better for you.

Like fruits, vegetables are best eaten raw and they tend to have fewer calories than fruits. They also contain complex carbohydrates that our bodies do not convert as easily as sugar so you will feel full longer.

The table below manifests the best fruits and vegetables which can be included in your fruit and vegetable diet.


The best choices:

Blueberries, strawberries, oranges, grapefruit, cantaloupe, apples (green have less sugar), cranberries (including cranberry juice), pears, boysenberries, papaya, blackberries, guava

Those should be eaten less frequently because of sugar content:

Bananas, grapes, dates, coconut, dried Fruit, canned and processed fruit


Carrots, broccoli, celery, green beans, mushrooms, turnip greens, tomato, artichokes, cabbage, collard greens, onions, lettuce, alfalfa sprouts, zucchini, leeks, turnips, Brussels Sprouts, eggplant, scallions, spinach, kale, okra, summer squash

Diet Plan with Fruit and Vegetable

Going on a fruit and vegetable diet plan can help you lose weight, but lean meat can be included if you want it. If you want to try only fruits and vegetables, use this diet for 6 months then choose one helping of lean meat a day. By reintroducing meat slowly, you can keep from putting the weight back on and readjust to eating meat.

To lose weight properly, you need to eat several small meals a day to keep your metabolism working at its best all day. You cannot lose weight if your metabolism slows down because of hunger. Exercise is also needed to lose weight and maintain that weight loss.


Time and Recipe

Meal 1

Time: Breakfast

Recipe: 2 eggs (whites only, boiled), 1 slice of brown bread and 1 cup of green tea or black coffee

Meal 2

Time: Two hours after breakfast

Recipe: Non-fat yogurt with your choice of fruit

Meal 3

Time: One hour later (lunch)

Recipe: Egg salad with boiled whites and vegetables of your choice

Meal 4

Time: Two hours after lunch

Recipe: An apple, with the skin

Meal 5

Time: Two hours later

Recipe: A small bowl of cherries

Meal 6

Time: Between 7:30 and 8:00 PM – the last meal

Recipe: Brown bread sandwich with vegetables

You can lose weight quickly if you take this fruit and vegetable diet seriously. Always use non-fat add-ons when choosing a fruit or vegetable salad and limit dairy products. Make sure to drink plenty of water and eat nothing after 8:00 PM. Exercise is also needed to help lose weight.

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