An Apple a Day

Just eat an apple prior to every meal

Pros and Cons


  • Eating an apple at the beginning of each meal will promote the feeling of fullness and reduce the tendency toward over-eating.
  • Apples contain Soluble Fiber, which can help reduce cholesterol levels.
  • Apples contain Flavonoids, that help prevent heart disease, strokes, and some cancer
  • Meals are balanced with a combination of lean proteins, complex carbohydrates, fruit, and vegetable.
  • A high intake of lean protein reduces appetite and maintains muscle mass while dieting.


  • Meal plans are not very exciting and dietary boredom may occur
  • Dieters may become tired of eating apples with every meal.
  • Eliminates many foods and does not provide any allowances for including favorite foods
  • May be difficult for vegetarians to follow the recommended meal plan.

The Typical Week Meals


  • Apple
  • Cheese omelet
  • 1 cup cooked oatmeal

Morning Snack

  • 1/2 cup of cottage cheese
  • 1/2 cup nonfat yogurt


  • Apple
  • Grilled chicken breast
  • 2 cups of steamed broccoli
  • 1/2 cup of brown rice

Afternoon Snack

  • Cappuccino shake


  • Apple
  • Grilled salmon
  • Green salad

Consequences of the diet

Some dieters may become very bored with eating apples 3 times a day. The meal plan has no cheats, which may make this plan difficult for some dieters in order to approach weight loss

Nutritional Values of meals

Serving Size: 1 large apple (8oz/242g)

Calories: 130

Calories from fat: 0

Total fat: 0g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 260mg

Vitamin A: 2%

Vitamin C: 8%

Total Carbohydrates: 34g

Dietary Fiber: 5g

Sugars: 25g

Proteins: 1g

Calcium: 2%

Iron: 2%

An Apple a Day (FULL VIDEO)

Nutritional Facts

Apples have a lot of vitamin C. Most of the vitamin C content is just under the skin of the apple. So it's best to eat the apple with the skin on it. It's also where most of the fiber is found.

Having a regular intake of an apple every day has shown to have cardiovascular benefits.

Nutrient helps prevent cholesterol from building up in the lining of the blood vessels, which in time, can prevent atherosclerosis and heart disease.