Research has shown that eating fruit daily can aid in weight loss, in addition to providing a high nutritional value.

Fruits can help you control your portion sizes since they are rich in water and fiber, which make you feel full for longer. Some of the greatest fruits to eat while trying to lose weight are watermelon, avocados, apples, and grapefruit.

In this post, we’ll discuss what is a fruit diet, what to eat and avoid, and a 7-day fruit diet for weight loss.

What Exactly is a Fruit Diet for Weight Loss?

A fruitarian diet, frugivorous diet, or just a fruit diet is one way of eating that prioritizes eating fruits. It entails eating lots of fruits with meals and snacks and very little or no processed foods, grains, or animal products.

Vegetables, nuts, seeds, and sprouted grains can also be included in some fruit diet for weight loss.

One of the main tenets of the fruit diet is the idea that fruits contain all the essential elements for good health.

Proponents of this eating plan argue that the high water content, vitamin, mineral, fiber, and antioxidant content of fruits can aid in weight loss, digestion, energy, and several other biological processes.

Fruit Diet for Weight Loss. What to eat

On the fruit diet, you can eat:

  • Organic and fresh fruit, including guava, banana, pineapple, papaya, strawberries, bacuri, melon, and avocado
  • Vegetables (mostly raw) that are fresh and organic, include broccoli, kale, cucumber, tomatoes, chayote, carrots, and spinach.
  • Proteins that are easy for the digestive system, like tofu, turkey, eggs, and fish;
  • Avocado, olive, or flaxseed oil—healthy fats;
  • Whey protein

It is recommended that you incorporate light workouts such as stretching or walking into your routine alongside a fruit diet for weight loss. Additionally, try to drink 12 glasses of water daily.

Fruit diet for weight loss. What to avoid

The fruit diet does not permit the consumption of the following foods:

  • Starches and sugars found in foods like rice, pasta, wheat flour, bread, cakes, cookies, and pasta
  • Sugar and sweets in general, including cookies, cakes, and chocolates
  • Products made from processed meats include gammon, turkey breast, bacon, salami, mortadella, sausage, and sausage.
  • Foods that have been processed include things like soda, pre-made juices, canned goods, seasoning powders, and broths produced from vegetables and meat.
  • Dressings, Worcestershire sauce, soy sauce, and other high-salt condiments and pre-made frozen meals;
  • Beverages include soda, alcoholic beverages, coffee, green tea, and black tea.

When following a fruit diet for weight loss, it’s best to stay away from the items on the restricted list and any nutritional supplements.

7 Days Fruit Diet Meal Plan For Weight Loss

To shed pounds and enhance general health, many people suggest following a fruit diet. A minimum of five servings of fruit should be consumed daily according to this diet plan. In addition to other nutritious options like whole grains, lean proteins, and veggies.

For your consideration, here is a sample fruit diet plan for weight loss:

Day 1:

Meal category Meal Option CaloriesProtein (g)Carbohydrates (g) Fat (g)
Breakfast Smoothie made with spinach, 1 banana, 1/2 cup blueberries, 1 scoop protein powder, and water30020502
Lunch Salad with mixed greens, 1/2 apple (sliced), 1/4 cup of walnuts, 4 oz grilled chicken breast, and balsamic vinaigrette400
303020
Dinner Grilled salmon (4 oz) with a side of quinoa (1/2 cup cooked) and steamed broccoli (1 cup), topped with lemon juice and 1 tsp olive oil500304022
Snack 1 medium orange and a handful of almonds (about 22 nuts)20062514
Total14008614558

Day 2:

Meal category Meal Option CaloriesProtein (g)Carbohydrates (g)Fat (g)
Breakfast Greek yogurt (non-fat, plain, 1 cup) topped with sliced strawberries (1/2 cup) and a sprinkle of chia seeds (1 tablespoon)25023254
Lunch Turkey breast wrap (3 oz) with spinach, avocado (1/4), and slices of mango (1/2 cup) in a whole wheat tortilla350254012
Dinner Baked cod (4 oz) with a salsa made from diced tomatoes, onions, cilantro, and lime juice, served with a side of roasted sweet potatoes (1/2 cup)40025458
Snack A mix of blueberries (1/2 cup) and raspberries (1/2 cup) with a small handful of pumpkin seeds1505207
Total11507813031

Day 3:

Meal category Meal Option CaloriesProtein (g)Carbohydrates (g)Fat (g)
Breakfast Oatmeal (1/2 cup dry oats cooked in water) topped with sliced banana (1 medium) and a drizzle of honey (1 tsp)3006603
Lunch Quinoa salad with chopped cucumber, cherry tomatoes, diced bell pepper, and 1/2 cup of sliced grapes, dressed with lemon juice and olive oil (1 tbsp), served with grilled chicken breast (4 oz)400285012
Dinner Stir-fried tofu (4 oz) with a mix of colorful vegetables (bell peppers, broccoli, snap peas) in a light soy sauce, served over brown rice (1/2 cup cooked)400185014
Snack A smoothie made with spinach, pineapple (1/2 cup), and avocado (1/4), blended with water20042511
Total13005618540

Day 4:

Meal category Meal Option CaloriesProtein (g)Carbohydrates (g)Fat (g)
Breakfast Whole grain toast (2 slices) with almond butter (1 tbsp) and sliced kiwi (1 medium)350104515
Lunch Spinach salad with grilled shrimp (4 oz), avocado (1/4), orange segments (from 1 orange), and a vinaigrette dressing (1 tbsp olive oil)350252020
Dinner Grilled chicken breast (4 oz) with a side of couscous (1/2 cup cooked) and roasted Brussels sprouts (1 cup), topped with pomegranate seeds (1/4 cup)400304010
Snack Greek yogurt (1 cup, non-fat) mixed with mixed berries (1/2 cup, strawberries and blueberries)15015200
Total12508012545

Day 5:

Meal category Meal Option CaloriesProtein (g)Carbohydrates (g) Fat (g)
Breakfast Chia pudding made with 1/4 cup chia seeds, 1 cup almond milk, topped with sliced mango (1/2 cup)35085015
Lunch Whole grain wrap filled with hummus, grated carrots, sliced cucumber, and strips of bell pepper, with a side of grapes (1/2 cup)400126012
Dinner Baked lemon-garlic tilapia (4 oz), quinoa (1/2 cup cooked), and a side salad with lettuce, cherry tomatoes, and a light dressing400304510
Snack Cottage cheese (1/2 cup) with sliced peaches (1/2 cup)15014152
Total13006417039

Day 6:

Meal category Meal Option CaloriesProtein (g)Carbohydrates (g)Fat (g)
Breakfast Overnight oats made with 1/2 cup rolled oats, 1/2 cup almond milk, topped with half a sliced apple and a sprinkle of cinnamon3006555
Lunch Lentil soup with a variety of soft-cooked vegetables (carrots, zucchini, tomatoes) and a side of whole wheat pita bread400186010
Dinner Grilled turkey breast (4 oz) with a side of mashed sweet potatoes and sautéed spinach, topped with a few slices of avocado450304020
Snack A bowl of mixed fruit (berries, kiwi, and pineapple) with a dollop of low-fat Greek yogurt20010302
Total13506418537

Day 7:

Meal category Meal Option CaloriesProtein (g)Carbohydrates (g) Fat (g)
Breakfast Smoothie bowl made with blended frozen berries (1 cup), spinach (1 handful), protein powder (1 scoop), topped with sliced bananas (1/2) and a sprinkle of granola35020605
Lunch Whole grain quinoa (1/2 cup cooked) with chickpeas (1/2 cup), diced cucumber, diced tomatoes, and a squeeze of lemon, seasoned with herbs35014g60g6g
Dinner Grilled vegetable kebabs (zucchini, bell peppers, onions, mushrooms) served with a side of brown rice (1/2 cup cooked) and a small piece of grilled salmon (4 oz)450254515
Snack A small bowl of mixed melon (cantaloupe, honeydew, watermelon) cubes1002250.5
Total12506119026.5

The Bottom line

Eating fruit regularly is not only good for you, but it may also help you lose weight. Fruits are a great source of nutrients and fiber, which can help you feel full for longer, and they’re also low in calories. Remember that fruit juices are low in fiber and it is better to eat fruit instead of drinking their juice.

Losing weight may be easier if you stick to a whole-food diet and exercise regularly. Last but not the least, always consult a health professional or a nutritionist before following any diet plan including fruit diet for weight loss. 

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