Apple Diet: 14-Day Meal Plan

The Apple Diet 14-Day Meal Plan is an extended version of the classic apple diet. It is more balanced and easier to follow, because the menu includes protein products, vegetables and low-fat dairy. This makes the plan suitable for a longer weight loss period.

Rules of the 14-day apple diet

  • Eat about 1 kg of apples and follow the menu below every day
  • Drink at least 2 litres of water or sugar-free tea per day
  • Keep portions moderate: about 150 g of protein and 200 g of vegetables
  • Avoid sugar, fried food and alcohol for the whole period

14-Day Apple Diet Menu

DayBreakfastLunchSnackDinner
Day 12 baked apples with cinnamonApple and a glass of low-fat kefir (300 ml)1 green appleSteamed vegetables and 150 g chicken breast
Day 2Apple oatmeal porridgeFresh apple salad with lemon juice and 100 g low-fat cottage cheese1 red appleGrilled fish (150 g) and green salad
Day 3Apple kefir smoothie and 1 boiled eggApple soup with celery and carrots1 appleStewed turkey (150 g) with stewed apple
Day 42 apples and a cup of green teaApple and 150 g low-fat yogurt (no sugar)1 appleBaked cod (150 g) and steamed broccoli
Day 5Baked apples with cottage cheeseApple, cucumber and celery salad with olive oil1 green appleOmelette of 2 eggs with stewed apples
Day 6Apple oatmeal porridgeApple and a glass of kefir1 appleGrilled chicken (150 g) and apple compote without sugar
Day 72 apples and low-fat yogurtApple salad with walnuts and 100 g cottage cheese1 appleSteamed fish (150 g) and baked apple
Day 8Apple kefir smoothie and 1 boiled eggApple and 150 g buckwheat porridge (no salt)1 appleSteamed chicken cutlets (150 g) and apple
Day 92 baked apples with cinnamonApple, beetroot and walnut salad1 green appleBaked turkey (150 g) with stewed vegetables
Day 10Apple oatmeal porridgeApple and 100 g low-fat cottage cheese1 appleGrilled fish (150 g) and green salad
Day 112 apples and a cup of green teaApple and vegetable soup with chicken breast1 red appleOmelette of 2 eggs with stewed apples
Day 12Baked apples with cottage cheeseApple, cabbage and carrot salad with lemon juice1 appleSteamed cod (150 g) and apple
Day 13Apple kefir smoothie and 1 boiled eggApple and 150 g boiled rice with vegetables1 green appleGrilled chicken breast (150 g) and baked apple
Day 142 apples and low-fat yogurtApple salad with nuts and 100 g cottage cheese1 appleSteamed fish (150 g) and vegetable salad

Useful tips

  • Swap the fruits and recipes during the second week to avoid boredom
  • Bake or stew apples for variety - this reduces acidity
  • Stop the diet and consult a doctor if you feel unwell

Related recipes

Try our easy recipes that fit this plan: Apple Soup with Celery and Carrots, Baked Apples with Cottage Cheese, Apple, Cucumber and Celery Salad, Apple, Beetroot and Walnut Salad, Apple and Vegetable Soup with Chicken Breast and Apple, Cabbage and Carrot Salad.

The 14-day plan is not recommended for people with stomach ulcers, gastritis with high acidity or diabetes. Always consult your doctor first.

Meal Plans

Recipes for this diet