Eating an Apple a Day on The Apple Diet

A juicy, firm apple provides a lot of satisfying munch-power, and essential vitamins and minerals as well. The apple diet based on a daily intake of 1200 calories. It is sensible and delicious, and will form a basis for a lifetime of good eating. Each day’s menu is nutritionally balanced.


Meals are compiled from the list of alternatives below.


  • 1 fruit (see choices below)
  • 1 meat, egg or cheese
  • 1 bread or cereal
  • 1 fat such as a tsp of butter
  • 1 milk such as ½ cup skim
  • Coffee or tea


  • 2 meats, egg or cheese
  • 1 bread or potato, etc.
  • 1 vegetable
  • 1 fat
  • 1 fruit
  • Coffee, tea or broth


  • 3 meats, eggs or cheese
  • 1 bread or rice, etc.
  • 2 vegetables
  • 1 fat
  • 1 fruit
  • Coffee, tea or broth


  • 1 milk
  • 1 fruit


Either 1 small apple or 1⁄3 cup juice, 2 dried apricots, ½ rock melon, ½ medium banana, ½ grapefruit or ½ cup juice, 1 orange or ½ cup juice, 1 cup fresh or frozen unsweetened strawberries, 12 grapes, 1 small pear, 2 slices fresh pineapple or 1⁄3 cup juice, 2 dates, 2 prunes or 1½ tablespoons raisins.


Count on 1 cup raw or ½ cup cooked vegetables at your meals. There are, however, some vegetables, such as potatoes and corn, that are so high in starch that you should use them instead of bread.


Either 1 slice wholemeal bread or ½ hamburger or hotdog bun; 4 Melba toasts, 3 arrowroot biscuits, 6 small cracker biscuits, ½ cup cooked cereal, ¾ cup cornflakes, 1 breakfast biscuit, ½ cup corn kernels, small boiled or baked potato, 1⁄3 cup mashed potatoes or 1⁄3 cup cooked rice.


Either 1 teaspoon butter or margarine, mayonnaise, vegetable oil; or 1 tablespoon cream cheese, 2 tablespoons sour cream, 1 slice bacon, 6 small nuts, ½ tablespoon peanut butter or ¼ of an avocado.


Either thin slice of lean meat, 10cm x 5cm, or 3 tablespoons lean minced meat, thin slice luncheon meat, 6cm cube stewing beef, 2 slices lean bacon, 1 sausage or frankfurt, 1 fillet of cooked fish or ¼ cup drained canned tuna or salmon; 1 egg, 30g (1oz) cheddar cheese or 3 tablespoons cottage cheese.


Either ½ cup skim milk or buttermilk, 1⁄3 cup plain yogurt, or 15g (½oz) cheddar cheese.

Apple Meals

7-Day Menus

Here are some sample daily menus. Recipes are given for dishes marked with asterisks.

1. Monday

Breakfast: ½ grapefruit, wedge of cheese, 30g (1oz) apple-bran muffin*, 1 teaspoon butter, coffee or tea.

Lunch: Tuna Waldorf salad*, 2 slices of Melba toast, ½ cup skim-milk yogurt.

Dinner: Sherry-glazed chicken*, small baked potato with tablespoon cream, piece baked pumpkin or ½ cup mashed, tossed green salad with mushrooms and green pepper and 1 tablespoon low calorie dressing, 1 mandarin or small apple.

Appetite Soothers: 1 apple, 1 cup buttermilk or ½ cup skim-milk yogurt or 30g cottage cheese.

  • Apple-Bran Muffins: 1 cup plain flour, 1 teaspoon bicarbonate soda, 1 teaspoon baking powder, ½ teaspoon salt, 3 tablespoons brown sugar, 1 cup natural bran, 1 egg, 1 cup buttermilk or sour milk, ¼ cup vegetable oil, 2 tablespoons molasses, 1 small apple. About 130 calories per muffin.
  • Tuna Waldorf Salad: One 155g (5oz) can of water-packed tuna, 2 tablespoons sour cream, 1 tablespoon milk, ½ teaspoon gherkin relish, pinch of dill and pepper, 2 small apples, cored and finely diced. About 205 calories per serving.
  • Sherry-Glazed Chicken: 2 chicken breasts, 2 tablespoons sherry, 1 tablespoon soy sauce, ¼ teaspoon dry mustard, ½ clove garlic crushed. About 185 calories for one glazed chicken breast.

2. Tuesday

Breakfast: 1 apple, 1 bread or small muffin, coffee or tea.

Lunch: Ham and cheese sandwich (2 thin slices or 1 regular slice wholemeal bread with 1 teaspoon butter, thin slice ham, 30g (1oz) Swiss cheese), 1½ tablespoons raisins.

Dinner: Grilled 125g (4oz) snapper steak (or other fish steak), small baked or boiled potato, 3 artichoke hearts or 1 cup green peppers, small bunch grapes (12 grapes or ¾ cup)

Appetite Soothers: 1 apple baked or raw, ½ cup skim milk or buttermilk.

3. Wednesday

Breakfast: 1 orange or ½ grapefruit, or ½ cup stewed apple with cinnamon*, 1 egg (poached, boiled, coddled), 1 slice of wholemeal bread, 1 teaspoon butter, coffee or tea.

Lunch: Mandarin green salad (toss 60g grated cheddar cheese with 4 black olives, ½ cup mandarin oranges or sliced, canned apricots, mushrooms and lettuce), 1 slice of wholemeal bread.

Dinner: Stir-fried liver and green peppers*, ½ cup cooked fluffy rice, baked apple.

Appetite Soothers: 1 apple, ½ cup skim milk or buttermilk.

  • Stewed Apple with Cinnamon: 3 medium cooking apples, ¾ cup water, ½ teaspoon honey or brown sugar, generous pinch cinnamon. About 88 calories per serving.
  • Stir-fried liver and green peppers: 1 teaspoon butter, 125g (4oz) chicken livers or lamb’s fry, 1 onion sliced, ½ clove garlic crushed, ¾ cup chicken stock, 1 tablespoon soy sauce, 1 tablespoon sherry, 1 green pepper cut into strips, 1 cup sliced mushrooms, 1 tablespoon cornflour, ¼ cup cold water. About 280 calories.

4. Thursday

Breakfast: ½ cup apple or orange juice or ½ rockmelon, ¾ cup cereal, ½ cup skim milk, 1 teaspoon brown sugar or honey, coffee or tea.

Lunch: 1 cup vegetable beef soup, ½ slice wholemeal bread, 60g (2oz) cheddar cheese,1 apple.

Dinner: Baked pork chops with cider and apples*, small baked potato, 1 cup broccoli or turnips, 1 cup frozen unsweetened strawberries to dip in 1 tablespoon sour cream.

Appetite Soothers: ¾ cup tomato juice or consomme, ½ cup skim milk or buttermilk.

  • Baked pork chops with cider and apples: 2 (90g or 3oz) loin pork chops, 1 cup apple juice or cider, 1 apple cored and sliced, 1 onion quartered, ½ clove garlic crushed, pinch of cinnamon, salt and pepper, 1 tablespoon cornflour, ¼ cup cold water. About 330 calories per serving.

5. Friday

Breakfast: Honey apple yogurt*, coffee or tea.

Lunch: ¾ cup vegetable juice, spinach omelet, 3 pieces dried apples or apricots.

Dinner: Sole a l’italienne*, sauteed zucchini, ½ baked potato, small pear.

Appetite Soothers: Small apple, ½ cup skim milk or buttermilk.

  • Honey Apple Yogurt: ½ cup plain yogurt, 1 tablespoon honey, 1 medium apple, 1½ tablespoons raisins. About 260 calories per serving with whole milk yogurt.
  • Sole a l’italienne: 400g can tomatoes, 1 clove garlic crushed, ¼ teaspoon dried tarragon, 500g frozen sole fillets thawed. About 210 calories per serving.

Having followed these or similar menus all week you may enjoy a touch of festivity and a glass of wine at the weekend.

6. Saturday

Breakfast: ⅔ cup orange or apple juice, 2 slices bacon cooked crisp, 1 egg (poached, boiled or coddled), 1 slice toast, 1 teaspoon butter, coffee or tea.

Lunch: French onion soup (1 cup soup topped with slice of crusty bread and 1½ tablespoons Parmesan cheese)

Dinner: Minced steak sauce and noodles*, large green salad with 1 tablespoon low-calorie dressing, small glass red wine, baked apple.

Appetite Soothers: Small apple, ½ cup skim milk or buttermilk.

  • Minced steak sauce and noodles: 125g lean minced steak, 1 medium onion finely chopped, ½ clove garlic crushed, 400g can tomatoes, 2 to 4 tablespoons finely chopped green pepper, 1 beef stock cube crushed, 1 teaspoon brown sugar, ¼ teaspoon oregano, 2 cups cooked noodles. About 210 calories per cup of sauce and 220 per cup of noodles.

7. Sunday

Brunch: Grilled grapefruit, teaspoon sugar, crabmeat omelet* or 2 eggs (any style) with 60g (2oz) smoked salmon or 3 sausages or 3 slices of crisply cooked bacon, small croissant or large apple muffin, 1 teaspoon butter, coffee or tea.

Afternoon Snack: 1 small apple or ½ cup spiced stewed apple.

Dinner: Grilled fillet of beef or roast beef, (90g or 3oz) with fat removed, 1 small baked potato, ½ cup green peas, green salad with 1 sliced tomato, ½ cup ice-cream.

  • Crabmeat Omelet: 1 small apple, ¼ cup water, pinch of curry powder, 240g can crabmeat drained, 1 shallot including top finely chopped, 2 tablespoons sour cream, freshly ground pepper, 4 eggs, 2 tablespoons water, pinch of salt and pepper, 2 tablespoons butter. About 340 calories per omelet.

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