Diet plan with fruits is based on eating primarily or exclusively fruits in the botanical sense, that is, all edible fruit. Fruitarianism can be adopted as a healthy lifestyle choice or for spiritual purposes, depending on the perspective adopted. Fruits are great source of our daily diet that help us lead healthier and more active lives. Find out how important fruits are for the body and what these yummy fruits can do for you.
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Diet Plan With Fruits
Enjoy a wide variety of fruit and vegetable types every day. Aim for five servings daily and choose a mixture of colours to ensure a good mix of nutrients.
All fruit and vegetables, including fresh, frozen, canned, dried and pure juices, count towards the five daily servings.
But bear in mind that dried fruit won’t fill you up as much as a whole piece of fruit.
For 100 calories you can eat an apple, a satsuma and seven strawberries (with a total weight of 250g) or around 1tbsp of raisins (with a weight of just 30g)!
Also bear in mind that research shows that liquids tend to be less satiating than food, so you will probably find a whole piece of fruit fills you up more than a glass of fruit juice.
If you want to try losing weight without meat at all, take a look at our vegetarian diet plan
How Much Fruit and Veg Should I Eat?
One portion of fruit or veg is equivalent to around 80g. Below are some examples of what counts as one portion:
- 1 apple, banana, pear, orange or other similar sized fruit
- 2 plums, satsumas, kiwi fruit or other similar sized fruit
- 1/2 a grapefruit or avocado
- 1 large slice of melon or fresh pineapple
- 3 heaped tablespoons of vegetables, beans or pulses
- 3 heaped tablespoons of fruit salad or stewed fruit
- 1 heaped tablespoon of raisins or sultanas
- 3 dried apricots
- 1 cupful of grapes, cherries or berries
- 1 dessert bowl of salad
- 1 small glass (150ml) of pure fruit juice
Calories in Fruit
Apples, Eating
Calories in 100g of apples
| Calories | 49.05kcal |
|---|---|
| Carbohydrate | 11.83g |
| Protein | 0.35g |
| Fat | 0.1g |
| Fibre | 1.97g |
Calories in 1 medium apple (182g): 89.3kcal
Apricots, Fresh
Calories in 100g of apricots
| Calories | 51.6kcal |
|---|---|
| Carbohydrate | 11.96g |
| Protein | 1.5g |
| Fat | 0.42g |
| Fibre | 2.15g |
Calories in 1 apricot (37g): 19.1kcal
Avocado Pear, Flesh Only
Calories in 100g of avocado
| Calories | 190.0kcal |
|---|---|
| Carbohydrate | 1.9g |
| Protein | 1.9g |
| Fat | 19.5g |
| Fibre | 3.4g |
Calories in 1 medium avocado pear (145g): 275.5kcal
Banana, Without Skin
Calories in 100g of bananas
| Calories | 95.0kcal |
|---|---|
| Carbohydrate | 20.9g |
| Protein | 1.2g |
| Fat | 0.3g |
| Fibre | 4.2g |
Calories in a medium banana (100g): 95.3kcal
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|---|---|---|---|---|
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Blackberries
Calories in 100g of blackberries
| Calories | 25.25kcal |
|---|---|
| Carbohydrate | 5.1g |
| Protein | 0.9g |
| Fat | 0.2g |
| Fibre | 3.1g |
Calories in 1 serving of blackberries (28g): 7.1kcal
Blackcurrants
Calories in 100g of blackcurrants
| Calories | 28kcal |
|---|---|
| Carbohydrate | 6.6g |
| Protein | 0.9g |
| Fat | 0g |
| Fibre | 3.6g |
Calories in 1 serving of blackcurrants (80g): 22kcal
Blueberries
Calories in 100g of blueberries
| Calories | 57kcal |
|---|---|
| Carbohydrate | 14.49g |
| Protein | 0.74g |
| Fat | 0.33g |
| Fibre | 2.4g |
Calories in 1 serving of blueberries (68g): 38.8kcal
Cherries, Weighed With Stone
Calories in 100g of cherries
| Calories | 39kcal |
|---|---|
| Carbohydrate | 9.5g |
| Protein | 0.7g |
| Fat | 0.1g |
| Fibre | 0.7g |
Calories in 1 serving of cherries (28g): 9.1kcal
Clementines, Without Peel
Calories in 100g of clementines
| Calories | 47kcal |
|---|---|
| Carbohydrate | 12.02g |
| Protein | 0.85g |
| Fat | 0.15g |
| Fibre | 1.7g |
Calories in 1 medium peeled clementine (46g): 21.6kcal
Cranberries
Calories in 100g of cranberries
| Calories | 15kcal |
|---|---|
| Carbohydrate | 3.4g |
| Protein | 0.4g |
| Fat | 0.1g |
| Fibre | 3g |
Calories in 1 serving of cranberries (28g): 4.2kcal
Damsons, Weighed With Stone
Calories in 100g of damsons
| Calories | 30.6kcal |
|---|---|
| Carbohydrate | 7.7g |
| Protein | 0.5g |
| Fat | 0g |
| Fibre | 1.4g |
Calories in 1 serving of damsons (28g): 8.6kcal
Dates, Yellow, Fresh
Calories in 100g of dates
| Calories | 107.4kcal |
|---|---|
| Carbohydrate | 27.1g |
| Protein | 1.3g |
| Fat | 0.1g |
| Fibre | 1.5g |
Calories in 1 date (20g): 21.5kcal
Dried Dates
Calories in 100g of dried dates
| Calories | 266.3kcal |
|---|---|
| Carbohydrate | 64.1g |
| Protein | 2.8g |
| Fat | 0.4g |
| Fibre | 4.1g |
Calories in 1 date (20g): 53.3kcal
Figs, Fresh
Calories in 100g of figs
| Calories | 45kcal |
|---|---|
| Carbohydrate | 9.8g |
| Protein | 1.3g |
| Fat | 0.2g |
| Fibre | 1.5g |
Calories in 1 fig (35g): 15.8kcal
Goji Berries, Dried
Calories in 100g of goji berries
| Calories | 287.2kcal |
|---|---|
| Carbohydrate | 65.1g |
| Protein | 6.6g |
| Fat | 0.7g |
| Fibre | 6.8g |
Calories in 1 serving of goji berries (100g): 287.2kcal
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Gooseberries, Cooking
Calories in 100g of gooseberries
| Calories | 25kcal |
|---|---|
| Carbohydrate | 3g |
| Protein | 1.1g |
| Fat | 0.4g |
| Fibre | 2.4g |
Calories in 1 serving of gooseberries (100g): 25kcal
Grapefruit, Flesh Only
Calories in 100g of grapefruit
| Calories | 30kcal |
|---|---|
| Carbohydrate | 6.8g |
| Protein | 0.8g |
| Fat | 0.1g |
| Fiber | 1.3g |
Calories in ½ a grapefruit (160g): 48kcal
Grapes, Green
Calories in 100g of green grapes
| Calories | 61.5kcal |
|---|---|
| Carbohydrate | 15.2g |
| Protein | 0.4g |
| Fat | 0.1g |
| Fibre | 0.7g |
Calories in a serving of green grapes (80g): 49kcal
For calories in different types and serving sizes of grapes see our listing here
Grapes, Red
Calories in 100g of red grapes
| Calories | 65.1kcal |
|---|---|
| Carbohydrate | 15.8g |
| Protein | 0.4g |
| Fat | 0.1g |
| Fibre | 0.6g |
Calories in 1 serving of red grapes (80g): 52.1kcal
Guava, Flesh Only
Calories in 100g of guava
| Calories | 68kcal |
|---|---|
| Carbohydrate | 14g |
| Protein | 3g |
| Fat | 1g |
| Fibre | 5g |
Calories in 1 guava (55g): 37.4kcal
Meal Plan for Increasing Fruits and Veggies
Also, don’t forget that eating many fruits and vegetables when you’re pregnant or breastfeeding can help prime your baby for acceptance of these foods down the line. The more varied your diet, the more flavor exposure for your baby. In the short term, this may lead to your baby being a less picky eater and more willing to try new foods. In the long-term, you’ll help your baby get off to a good start for a lifetime of healthy eating preferences.
Pro tip:
Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. Try dark leafy greens, brightly colored red, yellow, and orange vegetables and fruits, and aim to eat both raw and cooked fruits and veggies. Eating a variety of fruits and vegetables is a wonderful way to help optimize your nutrient intake while at the same time packing a powerful punch of flavors and textures to your diet.
Some simple tips that may make all the difference in getting you and your family to increase your fruit and veggie intake include:
- Keeping bags of frozen veggies in the freezer that you can throw in the microwave on short notice
- Keeping bags of frozen cut-up fruit for a refreshing snack to eat “as is” or to throw in a blender to make a quick smoothie
- Keeping cut-up fresh fruit and veggies in the refrigerator where everyone can see them and easily get to them (not hidden in the fruit drawer)
- Roasting a batch of veggies on Sunday to last for the week
Choosing meals and snacks from the below-listed options will help you consume foods that will increase your dietary fruit and vegetable intake while enhancing the quality of your and your baby’s diet.
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Breakfast
- Option 1: Cottage cheese and cantaloupe
- Option 2: Whole grain toast with smashed avocado
- Option 3: Egg muffins: combine 6 scrambled eggs, chopped veggies like peppers and spinach, and cheddar cheese. Bake at 350 degrees in a greased 12-muffin pan for 20-22 minutes
- Option 4: Baked apple (bake cored apple at 350 degrees for 15 minutes), top with toasted oats and yogurt
- Option 5: Vegetable omelet (red pepper, spinach, onion, mushroom) topped with sliced avocado served with an orange on the side
Lunch
- Option 1: Tropical Salad: Spinach topped with grilled chicken, matchstick carrots, mango slices, cashews, avocado, and shaved, unsweetened coconut
- Option 2: Whole grain pasta tossed with grilled summer squash and fresh pesto served with apple slices on the side
- Option 3: Whole grain pita with mashed avocado or hummus spread, filled with roasted red peppers, cucumbers, lettuce, tomatoes, and a slice of pepper jack cheese. Served with grapes on the side
- Option 4: Vegetable bean soup (low sodium if packaged) served with baked kale chip “crackers”
- Option 5: Cooked farro tossed with chopped carrots, tomatoes, onions, yellow and green peppers, feta cheese, and Greek olives, with olive oil, lemon juice, and salt and pepper on a bed of lettuce. Orange slices and raspberries on the side
Dinner
- Option 1: Tofu stir-fried with snap peas, water chestnuts, peppers, and scallions served over brown rice
- Option 2: Grilled steak, steamed green beans with slivered almonds, and baked sweet potato wedges
- Option 3: Whole grain pasta tossed with grilled chicken breast, tomatoes, onions, and eggplant, with garlic and olive oil
- Option 4: Sautéed shrimp over green and yellow zucchini noodles, sautéed with red and green peppers, onions, and tomato sauce
- Option 5: Baked sweet potato topped with pulled BBQ chicken or pork with a mixed vegetable salad
Snack
- Option 1: Frozen banana treat: Slice banana in half lengthwise and spread with nut butter; wrap, and freeze
- Option 2: Hummus with carrots, celery, and cucumbers
- Option 3: Greek Yogurt and fruit parfait: Plain Greek yogurt layered with berries and topped with nuts
- Option 4: Packaged mixed frozen fruit slices – strawberries, peaches, mango, or cherries. Pour in a bowl and eat partially frozen for a sorbet-like consistency – great guilt-free dessert!
- Option 5: Cottage cheese with sliced peaches
IMPORTANCE OF FRUITS TO THE BODY
1. Eating lots of fruit lowers the risk of developing disease
Eating fruit every day lowers the risk of so many diseases, it’s hard to list them all! For starters, a 2003 study found that eating fruit (and veggies) lowers your risk of developing heart disease. Since heart disease is the #1 killer in the US, that’s definitely a major benefit that helps us all.
In 2003, the Harvard School of Public Health also found that eating whole fruits may help lower the risk of developing Type 2 Diabetes. Fruit can also help control your blood pressure, reduce your risk of developing certain cancers, and so much more. Some smaller preliminary studies found that it may even help prevent certain eye diseases and stave off dementia.
The bottom line, eat more fruit and you just may live a longer and healthier life!
2. Snacking on fruit makes you strong
As part of an overall healthy diet, fruit can really help make your bones and muscles stronger. A 2011 Florida State University study found that eating dried plums, in particular, can help prevent osteoporosis. Other fruits for healthy bones include avocados, cranberries, and tomatoes.
You’ll also want to snack on fruits rich in magnesium, as the mineral helps your body absorb calcium. These include bananas, most berries (black, blue and strawberries), figs, grapefruit, and even watermelon.
As far as muscles go, a 2020 study done by the University of East Anglia found that vitamin C can help you retain muscle mass. I don’t think I have to remind you that fruits are just loaded with C!
3. Water content in fruit helps keep you hydrated
Certain fruits are super high in water content, which helps keep your whole body hydrated. While straight and plain water is always best, eating more fruit can help you reach your daily requirement, especially if you’re just not a fan of the plain stuff.
Watermelon is the obvious choice, as its name implies. Did you know that strawberries also have about 92% water content, though? Grapefruit and cantaloupe are also made up of about 90% water. Even apples are a good option, with about 86% water.
4. All fruit has antioxidants that combat free radicals
If you don’t know, free radicals are nasty little unstable atoms that make us age faster, damage our healthy cells, and even cause cancer. Antioxidants are substances that help fight them off. While all fruits have them to some degree, ripe fruits are especially loaded with antioxidants, according to this study.
5. Fruit is high in fiber, which helps keep you fit and healthy
One of the greatest benefits of fruit is all the healthy fiber in them. According to the USDA, it helps reduce blood cholesterol levels. That, in turn, goes back to the first point- it lowers your risk of heart disease. Fiber is also super important for healthy bowels. It helps keep you “regular,” which can prevent issues like constipation, hemorrhoids, and diverticulosis.
Foods high in fiber and low in calories can also help you lose weight (or keep it off) because they make you feel full longer. They also control your blood sugar, which again, helps you eat less junk throughout the day.