Apple Diet Plan With 5 and 7 Days Meal Plans in PDF

The apple, scientifically known as Malus Domestica, has long been regarded as a healthy and nutritious choice in our daily diet. With its delicious taste, crisp texture, and a wide range of health benefits, the apple has earned its place on the tables of many people worldwide, whether eaten on its own or used in countless sweet and savory preparations.

The Apple Diet is a part of the arsenal of diets used for quick fat loss and is often employed as a detox method, with the belief that it will prevent fat absorption. However, as promising as it may sound, it offers more than just that.

Have you heard the saying, ‘One apple a day keeps the doctor away’? Well, it doesn’t mean having only an apple throughout the day, as the apple diet may seem to suggest. Even if that were the intention, it contradicts the goal of maintaining a healthy and balanced diet.

Following such a restrictive eating regimen will likely result in weight loss, but primarily in the form of water and muscle loss, with minimal fat reduction. Additionally, it can lead to nutritional imbalances.

Nonetheless, apples are excellent fruits with positive nutritional benefits to consider. That’s why incorporating them into your diet is a great idea.

What is the Apple Diet About?

Originally, the apple diet emerged as a quick weight-loss regimen in the tumultuous Hollywood world of strict and extreme diets. In fact, it’s still being followed by some celebrities today.

Typically, it involves five consecutive days of consuming only apples throughout the day or eating apples as part of or between main meals. The diet’s definition can vary based on its structure and the target weight loss. The concept is to consume the entire raw fruit, including the peel, to harness its nutritional benefits rather than relying on products derived from it.

It is important to note that following this type of plan will indeed lead to weight loss, but it is not sustainable in the long term and lacks many essential nutritional elements. However, incorporating apples into a balanced diet and an active lifestyle can provide long-term benefits and significantly enhance the nutritional value of apples.

5 Health Benefits of Consuming Apples

Apple Diet Plan

Apple Diet Plan – Health Benefits

Apples are an excellent addition to daily nutrition. They serve as a rich source of bioactive polyphenols and fiber, both of which have been demonstrated to reduce serum cholesterol, elevate HDL cholesterol, inhibit LDL oxidation, prevent atherosclerosis, and contribute to preventing and treating cardiovascular diseases. Moreover, pectin, the primary type of fiber in apples, influences transit time, gastric emptying, and nutrient absorption and modulates gut microbiota.

A typical medium-sized apple (100 g) contains about 12 grams of carbohydrates, 1 gram of protein, and 0 grams of fat, totaling approximately 50 calories, primarily derived from complex carbohydrates. Furthermore, it is an excellent source of dietary fiber, with about 4 grams per apple (provided the apple is consumed with its peel), making it a satiating food that provides energy, aids in gut health, and supports digestion.

Nutritional Composition of Apples

Apples are also rich in essential vitamins and minerals, with the most relevant being vitamin C, potassium, and small amounts of other B-complex vitamins. The fiber, polyphenols, and antioxidants present in the skin or peel of the apple further contribute to its health benefits.

All these components converge to offer various health benefits, such as reducing the risk of type 2 diabetes and regulating blood sugar levels due to its moderate glycemic index, promoting healthy digestion and preventing constipation due to its high dietary fiber content, preventing the formation of gallstones, reducing the risk of heart diseases and LDL cholesterol levels due to its high antioxidant content, enhancing and strengthening the immune system, aiding in weight loss, and many other benefits that will certainly improve the quality of life for anyone who consumes them.

How to Structure the Apple Diet?

The most balanced approach is to adopt a non-strict apple diet, where apples are integrated into an already established healthy diet but play a prominent role. It’s crucial to include other types of foods in the diet, such as whole grains, proteins, vegetables, and healthy fats, to ensure a well-rounded nutritional profile.

However, if the goal is rapid weight loss, particularly shedding water weight, carbohydrates may need to be gradually reduced over a specific period to ensure swift weight loss. This approach should be discussed and implemented with the assistance of a registered dietitian.

What is the 7-Day Apple Diet and How Does It Work?

Since the apple is a good source of fiber, rich in vitamins and minerals, and low in calories, it is often included in all kinds of carbohydrate-permitting diets. However, in this diet, the apple is not an added food to the common meal plan but rather considered the main actor. The type of fiber most commonly found in apples is a fermentable or soluble fiber called pectin. The high content of this type of fiber results in a delay in gastric emptying, leading to more time for the food bolus to remain in the stomach cavity, creating a greater sense of satiety for a longer period.

Therefore, consuming an apple before main meals like lunch or dinner can create a sense of prior fullness, resulting in less hunger and preventing overeating. Additionally, apples are a natural thermogenic food, which can favor weight loss. However, apples will not directly cause you to lose weight just by consuming them; they are not a magical food with weight-reducing characteristics.

However, all these properties mentioned earlier, like providing more satiety, can reduce cravings and prevent excessive food consumption, helping to maintain the caloric deficit and, therefore, reduce body weight and fat mass.

The Role of Healthy Habits and Physical Activity

Despite all these benefits, it’s important to mention that the Apple Diet plan is a diet primarily aimed at generating a caloric deficit to reduce daily calorie intake and thus decrease body weight. This is a protocol that cannot be undertaken without the control and supervision of a healthcare professional. To maintain its results, it is essential to make lifestyle changes, such as maintaining a healthy, balanced diet high in fruits and vegetables, with lean meat consumption, free of ultra-processed foods, low in simple sugars, avoiding saturated fats, low in trans fats, and with minimal sodium consumption.

Additionally, it is crucial to understand that a non-sedentary lifestyle, with planned and unplanned physical activity, will greatly improve our quality of life and our health indices.

Disadvantages of the original restrictive Apple Diet:

  • It may become tiresome to follow, as the primary fruit is apples, and variety is not guaranteed.
  • Following this diet can be detrimental to one’s health and provide minimal to no long-term nutritional benefits.
  • The restriction of other foods can intensify cravings and hurt mental health.
  • It is not recommended for individuals with a history of eating disorders or body dysmorphia.

Last things to consider:

Maintaining a balanced diet and a healthy lifestyle is the sole sustainable method for losing weight and keeping it off. Diet plans are designed according to a patient’s specific needs; hence, it is not advisable to follow this or any other popular diet if you have a medical condition or ongoing illness. Always consult with your doctor.

Foods Allowed During the Apple Diet Plan

  • Fruits and vegetables
  • Low-fat meats – skinless chicken, fish, lean meats
  • Low-fat dairy
  • Healthy fats – raw vegetable oil
  • Whole or multigrain breads

Foods to Avoid During Apple Diet

Fats and oils – lard, butter, coconut oil, mayonnaise, cocktail sauce, palm oil, margarine, etc.

  • Fats and oils – lard, butter, coconut oil, mayonnaise, cocktail sauce, palm oil, margarine, etc.
  • Non-lean meats – meats high in fat content, processed and ultra-processed meats
  • High-fat dairy
  • Ultra-processed foods

Apple Diet Plans (5 and 7 Day)

If you want insight into a sustainable Apple Diet, here is an example of how to organize it in a 5-day approach by our Nutritionist Kerly Cordova:

MealDay 1Day 2Day 3Day 4Day 5
Breakfast2 scramble eggs with spinach, tomato, and mushrooms Bowl of oatmeal with 1 sliced appleSmoothie with 1 sliced apple, ½ banana, ½ cup of oatmeal, 1 cup of skim milk, 1 tablespoon of peanut butterBowl of fruits with 1 sliced apple, strawberries, and kiwi1 sliced apple
1 sliced apple NutsWhole wheat tortilla with eggs, cheese, tomato, and spinachOatmeal pancakes with nuts and Greek yogurt
2 wholewheat bread toasts 2 hard boiled eggs2 eggs benedictUnsweetened coffee/tea 1 cup of freshly squeezed apple juice
1 cup of freshly squeezed apple juice
Lunch1 glass of freshly squeezed apple juice1-2 sliced apple with a salad1 cup of freshly squeezed apple juice1 cup of freshly squeezed apple juiceSalad with 1-2 sliced apples, strawberries, dried cranberries, sunflower seeds, chicken, pasta and olive oil dressing.
1 to 2 sliced applesShrimp pastaQuinoa salad with cooked potatoes and chickenRice with pork, steamed veggies, and avocado
Chickpea salad with olive oil½ sliced apple
Dinner1 sliced apple1 sliced apple1 sliced apple1-2 sliced apples1 cup of freshly squeezed apple juice
Half a sweet potato Beef with sauteed vegetablesChips and carrots with hummus 2 avocado toasts with tomatoes and arugulaChicken pie
Grilled chicken Potato pure
Steamed vegetables

Below is the 7-Day version of the Apple Diet Plan built by our nutritionist Guido Forti:

11 Apple (250g)3 Apple (150g each)2 Apples (150g each)
21 Apple (250g) + 1 cup of skim milk1 Apple (250g) and then a salad of 1 grated carrot and 1 beet + 1/2 bowl of leafy vegetables seasoned with olive oil and mustard3 Apples (150g each)
31 Apple (250g) + 1 cup of low-fat yogurt1 Apple (250g) + Salad of carrot, tomato, onion, walnut, low-fat cheese cubes and spinach1 Slice multigrain bread + Scrambled eggs1 Apple (250g) + Vegetable soup with egg
42 Apples (150g each) + 1 cup of skim milk1 Apple (250g) + Grilled vegetables with baked fish1 cup of chopped fruits1 cup of fruit smoothie1 Apple (250g) + Roasted pumpkin with vegetable pudding
51 Apple (150g) + Boiled egg1 Apple (250g) + Grilled vegetables with baked chicken without skin1 Cup of chopped fruits1 Slice multigrain bread with a slice of skim cheese + 2 Almonds2 Apples (250g each) + Vegetarian warp
62 Apples (150g each) + 1 cup of skim milk1 Apple (250g) + 2 Servings of chard pie with cheese and egg1 cup of chopped fruits1 cup of fruit smoothie1 Apple (250g each) + Grilled steak with broccoli salad
71 Apple (150g) + 1 Slice multigrain bread + Scrambled eggs1 Apple (250g) + 3 Servings of vegetable pudding1 cup of fruit smoothie5 Almonds1 Apple (250g) + 1 Serving of Chop Suey

See Also

Grapefruit Diet Plan

Orange Diet Plan

Fruit Diet Meal Plan

Strawberry Diet Plan

Zero Carb Diet Plan

Keto Diet vs Whole30

Pre-Bariatric Surgery Liquid Diet

Psoriasis Diet Plan

Lactose Free Diet Plan

Current Version
October 14, 2023
Written By
Kerly Cordova
October 25, 2023
Updated By
Guido Forti