Apple Diet: 7-Day Meal Plan

The Apple Diet 7-Day Meal Plan is a balanced way to lose weight while enjoying apples every day. Apples are rich in fiber and pectin, which help control appetite, improve digestion and give you a steady supply of vitamins.

Rules of the 7-day apple diet

  • Eat between 1 and 1.5 kg of apples throughout the day
  • Drink at least 1.5–2 litres of water or sugar-free tea per day
  • Add low-fat kefir, eggs and lean protein to keep the menu balanced
  • Do not eat after 7 p.m. and avoid added sugar

7-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

Useful tips

  • Choose ripe, firm apples of any colour you like
  • Baked apples are easier to digest and satisfy hunger longer
  • If you feel very hungry, add a glass of kefir or a boiled egg

Related recipes

Try our easy recipes that fit this plan: Baked Apples with Cinnamon, Apple Cinnamon Oatmeal, Apple Kefir Smoothie, Apple Soup with Celery and Carrots, Baked Apples with Cottage Cheese and Omelette with Stewed Apples.

Before starting any diet, consult your doctor, especially if you have a chronic condition.

Meal Plans

Recipes for this diet