Fruit and Vegetable Diet

The amazingly simple 7-Day Fruit and Vegetable Diet is safe, nutritious, allows you to eat plenty of food, yet you can lose up to 6 pounds in just one week. There are no calories to count and no side effects.

Understanding the fruit and vegetable diet plan

You can set an easy-to-meet one week goal for your initial weight loss. And you should be so pleased with the results that you’ll find it easy to stick to the tasty diet until you reach your desired weight.

You can even go off the diet and then back on whenever you want to shed additional weight. The diet will also allow you to eat certain foods which many people mistakenly assume to be fattening.

There are no complicated measurements and no calories to count, we’ve done this for you already. You should not expect to lose all those extra pounds in a few days, but the diet will get you safely off to a good start.

It’s an excellent way to change your eating patterns for life so you stay healthy and slim for good. It provides approximately 1,100 calories a day, enough to prevent dizziness or any other side effects and few enough to help you lose weight steadily.

Every kilogram of stored fat in the body has a value of 7,600 calories, and for every unwanted kilogram you will have to use up 7,600 calories or eat 7,600 calories less.

You can lose about 6 pounds in 7 days if you are very heavy. If you are moderately overweight, you’ll still lose weight but not as much. The amount you drop a week will decrease as you near your desired weight.

Every meal in the diet should start with a piece of fruit

The sugar in the fruit goes right into the blood and travels to the brain in less than five minutes. As soon as the sugar reaches the brain, a signal is given that your hunger is appeased, and your desire for food is turned down.

The daily menu should also include two cups of skim milk fortified by vitamins A and D, or plain yogurt. You can eat as much as you like of any vegetable marked with an asterisk (*). They are mostly water, and can also be used as snacks.

Coffee and tea without sugar are fine with all meals, and you can add some skim milk to them. Diet soft drinks are allowed, but no alcohol.

To start each meal, have one of the following fruits: ½ grapefruit, ½ banana, 1 pear, 1 orange, ½ cup orange juice, 1 nectarine, 1 peach, ½ cup of any kind of berries, ½ cup fresh fruit salad, ⅛ cantaloupe, ⅓ cup applesauce, ½ cup unsweetened apple sauce, 2 fresh apricots, ½ cup grapefruit juice, ¼ cup grape juice, 2 prunes, ¼ cup prune juice, 2 tablespoons raisins.


  1. 1 cup breakfast cereal, skim milk, 1 slice toast with 1 teaspoon margarine.
  2. 30g Swiss cheese, 1 slice whole wheat toast with 1 teaspoon margarine.
  3. 60g cottage cheese, 1 slice toast.
  4. 1 poached egg, 1 slice toast with 1 teaspoon margarine.
  5. 60g cottage cheese, 1 slice of toast, 1 teaspoon margarine.
  6. 1 fried egg, 2 slices lean bacon, 1 slice toast.
  7. 2 slices toast with 2 teaspoons honey.


  1. Chicken salad (110g) on one slice toast, raw tomato*.
  2. 1 tuna salad sandwich (110g) on one slice toast, dill pickle, celery*.
  3. 1 ham sandwich (60g ham), 2 slices bread, mustard, cucumber and green pepper strips*.
  4. Smoked salmon (60g) on rye bread, lettuce, chives and tomato salad* (no dressing).
  5. Two slices French toast (bread dipped in beaten egg, then fried).
  6. Chef’s salad: 30g each of ham, Swiss cheese; and salad greens, tomato wedges with 1 tablespoon salad dressing (any kind), 1 dinner roll.
  7. 1 cup plain yogurt, 2 rye crispbreads.
  8. Asparagus spears*, jam omelet (one egg, 2 teaspoons jam), ½ slice bread.
  9. Turkey or chicken sandwich (2 slices turkey or chicken, 1 slice bread), watercress and cucumber strips*.


  1. Steak (90g cooked), cauliflower*, broccoli*, tomato*, watercress* salad with 1 tablespoon salad dressing (any kind), celery*, one slice bread.
  2. Roast chicken (¼ chicken without skin), ½ cup cooked carrots, mixed green salad* with 1 tablespoon dressing (any kind), ½ slice bread.
  3. Lean fish steak (125g), stewed tomatoes*, plain spinach*, and one medium boiled potato, lettuce salad* with one tablespoon dressing (any kind), ½ slice bread.
  4. Veal (90g), zucchini*, sauteed in 1 teaspoon oil, parsley, ½ cup rice, with watercress* salad, 1 tablespoon dressing (any kind), ½ slice bread.
  5. Fish (125g), and plain spinach*, 1 small baked sweet potato, lettuce* with 1 tablespoon salad dressing (any kind).
  6. Fish (125g) baked in wine, ½ cup peas, spinach*, tomato slices* with chopped parsley*.
  7. Shish kebab (90g lamb), ½ cup rice, mixed green salad* with 1 tablespoon salad dressing (any kind).
  8. Sauteed liver (90g), 2 slices toast, grilled tomatoes*.
  9. Consomme with 1 tablespoon cooked pasta, sauteed prawns (125g), broccoli*, and sliced tomatoes with 1 teaspoon of salad dressing (any kind).

Minor substitutions, such as a similarly portioned serving of chicken where the diet calls for veal, are fine and will not interfere with the diet’s nutritional balance. However, for the first 7 days of the diet, you are probably best sticking as closely as possible to the menus.

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