7-Day Fruit And Vegetable Diet: Is It The Healthiest Way To Lose Weight?

People who are trying to slim down are always looking for the most convenient weight-loss method. However, they should always keep in mind that burning fat is not an easy process and it requires a lot of time, effort, and determination. 

Even if they manage to lose weight, they need to make sure that they do it in a healthy way. Those who want to sculpt a perfect body should exercise regularly and also have healthy eating habits. 

When it comes to a weight loss plan, a common solution is to opt for a fruit and vegetable diet. However, many people often ask the question: Will a 7-day fruit and vegetable diet be effective at helping me achieve my body goals? Is a fruit and vegetable diet good for weight loss? You can find out here!

Benefits of Fruits and Vegetables

Before you go on a diet, you need to first find out how the food it is based on affects your health. As fruits and vegetables are two of the healthiest food groups, you can rest assured that they can improve your health and help you safely reach your goal when they’re incorporated into a healthy balanced diet that includes all the food groups. 

Every fruit and vegetable provides you with a different set of essential nutrients. A significant fiber content in fruits and vegetables may help reduce the risk of cardiovascular diseases and obesity. 

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These two types of food are also a rich source of micronutrients, including vitamins C and A, minerals, and phytochemicals (7). Here are some of the potential health benefits of a diet that is rich in fruits and vegetables:

May Improve heart health

It is recommended that your diet should include plenty of fruits and vegetables to prevent chronic diseases. A higher intake of these two types of food may help lower the risk of cardiovascular disease. Studies have suggested that eating plenty of fruits and vegetables may slightly reduce the chance of major chronic diseases (6). Although all fruits and vegetables are beneficial, some are believed to be particularly effective for improving your heart health. This is why you must ensure your diet includes green leafy vegetables (kale, spinach, lettuce, mustard green), cruciferous vegetables (cauliflower, broccoli, cabbage, Brussels sprouts), and citrus fruits (lemons, oranges, limes, grapefruits, tangerines). A wide variety of many different fruits and vegetables is the best thing to aim for.

Helps maintain blood pressure

In the clinical trial, Dietary Approaches to Stop Hypertension, the effects of dietary patterns on blood pressure were assessed. The effect of a nutritional plan high in vegetables, fruits, and low-fat dairy on blood pressure was examined, and the intake of saturated and total fat was reduced. Following this dietary plan led to the reduction of the level of blood pressure in people with high blood pressure (1).

Helps fight diabetes

A study published in the journal of the American Diabetes Association including over 70,000 healthy female nurses aged 38-63 years found a link between a high intake of fresh green leafy vegetables and fruit and a reduced risk of diabetes, while fruit juice consumption may be associated with an increased risk among the same population (11).

Maintains eye health

A study of the effects of fruits, vegetables, vitamins, and carotenoid intake on Age-Related Maculopathy (ARM) found fruit consumption to be linked to a lower risk of neovascular ARM (12).

Helps with weight loss

Any healthy weight loss diet includes plenty of fruits and vegetables. They are low in calories and rich in vital nutrients, making them among the best foods for weight loss. However, some fruits and vegetables are considered more beneficial for maintaining or reaching a desired weight. 

A 2015 study suggested that increased intake of fruits and non-starchy vegetables (which are rich in fiber and have a low glycemic index (GI)) is linked to a healthy weight. This implies that different fruits and vegetables may have different effects on weight management (3).

However, this doesn’t mean you need to avoid starchy vegetables. It’s important to eat a variety of different kinds of fruits and vegetables, including some starchy vegetables, some leafy greens, some cruciferous vegetables, and various fruits  (15). You should focus more on what you can add to your diet rather than what you should take away. 

How Many Fruits and Vegetables Should You Eat in a Day?

The general recommendation for fruit and vegetable intake is 5 servings a day, although tubers such as potatoes and cassava are excluded from these recommendations. They typically count toward your recommended complex carbohydrate intake, together with whole grains.

One typical serving is 1 cup of raw or cooked vegetables, 1 cup of raw leafy greens, 1 cup of fresh fruit, ½ cup of dried fruit, or 1 cup of 100% fruit juice. However, many weight loss experts recommend opting for whole fruit instead of juice if you’re trying to lose weight as the fiber is more satiating. 

Read more: Boxing Calories Burned: Lose Weight by Punching

How to Lose Weight in 7 Days on a 7-Day Fruit and Vegetable Diet

Eating more fruits and vegetables, in addition to other healthy foods that promote safe weight loss, such as whole grains, lean meats, eggs, fish, beans and legumes, nuts, and seeds is a must if you want to reach your body goals without wreaking havoc on your body. 

As weight loss comes down to burning more calories than you consume, fruits and vegetables are two of the most convenient food choices because they are nutrient-dense while being low in calories. 

However, it’s important to remember that simply adding some more fruits and vegetables to your current menu may increase your calorie intake or even set you back from your goal (9). Therefore, you should substitute some high-calorie foods with fruits and vegetables to help create a moderate calorie deficit.

How can you tackle this? We look at some strategies. 

1. You can reduce the calorie value of some of your favorite dishes by substituting some high-calorie ingredients with fruits and vegetables. Fiber and water in these two types of food will add volume to your dishes, making you feel fuller with fewer calories. Lots of fruits and vegetables are naturally low in fat and calories but are still filling.
2. You can try to substitute some ingredients partially, for example, add some spinach, mushrooms, tomato, or bell pepper to your morning omelet instead of one egg or cheese. If you’re a fan of sandwiches or burritos, you have endless options and can substitute any ingredient with a vegetable, without sacrificing the taste quality.
3. You can also substitute half the meat or noodles in your broth-based soup with the same amount of chopped vegetables, such as carrots, broccoli, beans, and red pepper. If you’re making a pasta or rice-based dish, try adding at least as much volume of vegetables as you do pasta or rice as they will add to your feeling of satiety while providing you with more nutrients and reducing your energy intake (9). Therefore, you can substitute any high-calorie ingredient with a vegetable or fruit and it should help you on your weight loss journey.

All types of fruits and vegetables can be included in a weight loss diet, including fresh, frozen, and canned. It can be helpful to focus more on certain preparation methods when you’re trying to lose weight to avoid adding excess calories. For example, choosing to grill, steam, roast, or saute your vegetables rather than deep frying is generally recommended. 

7-Day Fruit and Vegetable Diet Plan for Weight Loss

After finding out the benefits of the 7-day fruit and vegetable diet, people often consider starting to follow this nutritional plan. However, for some people, it is not enough to just start eating more vegetables and fruits and they find it helpful to have a great meal plan for their 7-day fruit and vegetable diet. Here is a well-rounded meal plan you should consider trying, but you may need to adjust the serving sizes to meet your individual calorie goals.

Day One

Meal 1: Raspberry Oatmeal

Ingredients:

•       ¾ cup oatmeal cooked in 1 ½ cup water
•       ⅓ cup raspberries

• ½ cup almond flakes

Calories: 567 (per serving)

Meal 2: Whole-Wheat Vegetable Wrap (17)

Ingredients:

•       1 8-inch whole-wheat tortilla
•       2 tablespoons hummus
•       ¼ avocado, mashed
•       1 cup sliced fresh vegetables of your choice
•       2 tablespoons shredded sharp Cheddar cheese

Calories: 344.9

Meal 3: Mushroom-Quinoa Veggie Burgers with Special Sauce

Ingredients:

•       1 large portobello mushroom, gills removed, roughly chopped
•       1 cup no-salt-added canned black beans, rinsed
•       2 tablespoons unsalted creamy almond butter
•       3 tablespoons canola mayonnaise, divided
•       1 teaspoon ground pepper
•       ¾ teaspoon smoked paprika
•       ¾ teaspoon garlic powder, divided
•       ½ teaspoon salt
•       ½ cup cooked quinoa
•       ¼ cup old-fashioned rolled oats
•       1 tablespoon ketchup
•       1 teaspoon Dijon mustard
•       1 tablespoon extra-virgin olive oil
•       4 whole-wheat hamburger buns, toasted
•       2 leaves green-leaf lettuce, halved
•       4 slices tomato
•       4 thin slices red onion

Calories: 394 (per burger)

Total calories for the day: 1,305.9

Day Two

Meal 1: Huevos Rancheros

Ingredients:

•       2 tsp canola oil
•       ½ cup chopped red bell pepper
•       ½ cup chopped tomatoes
•       4 cloves garlic, minced
•       1 cup cooked black beans (can be canned, no salt added)
•       1 tablespoon white wine vinegar
•       A dash of hot sauce
•       2 tablespoons chopped cilantro
•       Black pepper to taste
•       4 eggs
•       2 tablespoons chopped scallions
•       8 tablespoons salsa

Calories:  255 (per serving)

Meal 2: Stuffed Potatoes with Salsa and Beans

Ingredients:

•       4 medium russet potatoes
•       ½ cup fresh salsa
•       1 ripe avocado, sliced
•       1 (15 oz) can pinto beans, rinsed, warmed, and lightly mashed
•       4 teaspoons chopped pickled jalapeños

Calories: 324.4 (per potato)

Meal 3: Beefless Vegan Tacos (2)

Ingredients:

•       1 (16 oz) package extra-firm tofu, drained, crumbled, and patted dry
•       2 tablespoons reduced-sodium tamari or soy sauce
•       1 teaspoon chili powder
•       ½ teaspoon garlic powder
•       ½ teaspoon onion powder
•       1 tablespoon extra-virgin olive oil
•       1 ripe avocado
•       1 tablespoon vegan mayonnaise
•       1 teaspoon lime juice
•       1 pinch of salt
•       ½ cup fresh salsa or pico de gallo
•       2 cups shredded iceberg lettuce
•       8 corn or flour tortillas, warmed
•       1-ounce pickled radishes for garnish

Calories: 360.1 (per 2 tacos)

Total calories for the day: 939.5

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Day Three

Meal 1: Chia Seed Pudding (4)

Ingredients:

• 5 tbsp chia seeds
• 1 1/4 cup almond milk
• ½ tbsp vanilla extract

Calories: 385 (per serving)

Meal 2: Black Bean and Quinoa Salad with Quick Cumin Dressing

Ingredients:

For the salad:

•       1 cup dry quinoa, rinsed
•       A dash of salt
•       1 cup diced cucumber
•       1 cup diced red bell pepper
•       1 can black beans, cooked, drained, and rinsed
•       10-15 basil leaves chopped into a chiffonade
•       1/4 cup fresh cilantro, chopped

For the vinaigrette:

•       2 tbsp extra virgin olive oil
•       2 tablespoons apple cider vinegar
•       1 tbsp maple syrup or agave
•       2 teaspoons dijon mustard
•       1 tsp ground cumin
•       ¼ teaspoon salt
•       A dash of black pepper
•       1 shallot minced (optional)

Calories: 195.4 (per serving)

Meal 3: Stuffed Pumpkin (14)

Ingredients:

•       1 medium-sized pumpkin or round squash (approximately 1 kg)
•       4 tbsp olive oil
•       100 g wild rice
•       1 large fennel bulb
•       1 Bramley apple
•       1 lemon, zested and juiced
•       1 tbsp fennel seeds
•       ½ tsp chili flakes
•       2 garlic cloves, crushed
•       30 g pecans, toasted and roughly chopped
•       1 large pack parsley, roughly chopped
•       3 tbsp tahini
•       Pomegranate seeds, to serve

Calories:  693 (per serving)

Total calories for the day: 1,273.4

Day Four

Meal 1: Raspberry Oatmeal

Ingredients:

•       ¾ cup oatmeal cooked in 1 ½ cup water
•       ⅓ cup raspberries

Calories: 310 (per serving)

Meal 2: Stuffed Pumpkin (14)

Ingredients:

•       1 medium-sized pumpkin or round squash (about 1 kg)
•       4 tbsp olive oil
•       100 g wild rice
•       1 large fennel bulb
•       1 Bramley apple
•       1 lemon, zested and juiced
•       1 tbsp fennel seeds
•       ½ tsp chili flakes
•       2 garlic cloves, crushed
•       30 g pecans, toasted and roughly chopped
•       1 large pack parsley, roughly chopped
•       3 tbsp tahini
•       pomegranate seeds, to serve

Calories: 693 (per serving)

Meal 3: Eggplant Rollatini with Cashew Cheese

Ingredients:

•       2 large eggplant, sliced lengthwise into ¼ inch thick slices
•       Olive oil
•   1 ¼ cups cashews, soaked for at least three hours (or overnight) and drained
•       ½ tsp sea salt
•       1 small clove garlic, minced (optional)
•       2 tbsp lemon juice
•       ⅓-½ cup water
•       ¼ cup nutritional yeast
•       2 tsp dried basil
•       1 tsp dried oregano
•       Black pepper to taste
•     ½ 10 oz  package frozen spinach, defrosted and squeezed thoroughly to remove all excess
•       Liquid (you may press it firmly through a sieve)
•       1 ½ cups organic, low sodium marinara sauce

Calories: 187.3 (per serving)

Total calories for the day: 1,190.3

Day Five

Meal 1: Gluten-Free Banana Pancakes, Served with 1 Cup Fresh Berries

Ingredients:

•       1 cup all-purpose, gluten-free flour
•       1 ½ tsp baking powder
•       ½ tsp cinnamon dash sea salt
•       1 tsp apple cider vinegar
•       ⅔ cup almond milk
•       1 ripe banana
•       1 teaspoon vanilla
•       1 tbsp + 2 tsp melted coconut oil, divided
•       1 cup fresh berries

Calories: 313.75 (per 2 pancakes)

Meal 2: Mango, Kale, and Avocado Salad

Ingredients:

•     1 bunch curly kale, de-stemmed, chopped, washed, and dried (approximately 6 cups after preparation)
•       Juice of 1 large lemon
•       2 teaspoons flax or olive oil
•       1 teaspoon sesame oil
•       2 teaspoons maple syrup or agave nectar
•       Sea salt to taste
•       1 chopped red bell pepper
•       1 cup mango, cut into small cubes
•       1 small Hass avocado, cut into cubes

Calories: 342.5 (per serving)

Meal 3: Mushroom-Quinoa Veggie Burgers with Special Sauce

Ingredients:

•       1 large portobello mushroom, gills removed, roughly chopped
•       1 cup no-salt-added canned black beans, rinsed
•       2 tablespoons unsalted creamy almond butter
•       3 tablespoons canola mayonnaise, divided
•       1 teaspoon ground pepper
•       ¾ teaspoon smoked paprika
•       ¾ teaspoon garlic powder, divided
•       ½ teaspoon salt
•       ½ cup cooked quinoa
•       ¼ cup old-fashioned rolled oats
•       1 tablespoon ketchup
•       1 teaspoon Dijon mustard
•       1 tablespoon extra-virgin olive oil
•       4 whole-wheat hamburger buns, toasted
•       2 leaves green-leaf lettuce, halved
•       4 slices tomato
•       4 thin slices red onion

Calories: 394 (per burger)

Total calories for the day: 1,050.25

Day Six

Meal 1: Banana and Almond Butter Oats

Ingredients:

•       ½ cup old-fashioned rolled oats (such a Quaker®)
•       ½ cup vanilla-flavored almond milk
•       1 tablespoon ground cinnamon
•       1 banana
•       1 tablespoon almond butter

Calories: 425.1 (per serving)

Meal 2: Kale Salad with Apples, Raisins, and Creamy Curry Dressing

Ingredients:

For the dressing:

•       ½ cup raw cashews or walnuts
•       2 tablespoons lemon juice
•       2 pitted dates
•       ½ cup of water
•       ½ tsp sea salt
•       2 tsp curry powder

For the salad:

•     1 head kale, de-stemmed, washed, dried, and cut into bite-sized pieces (approximately 5 cups)
•       2 large carrots, peeled and chopped
•       1 large apple, chopped into small pieces
•       ⅓ cup raisins
•       ½ cup chickpeas

Calories: 96.2 (per serving)

Meal 3: Sweet Potato and Black Bean Chili

Ingredients:

•       2 pounds orange-fleshed sweet potatoes, peeled and cut into cubes
•       ½ teaspoon ground dried chipotle pepper
•       ½ teaspoon salt
•       2 tablespoons olive oil, divided
•       1 onion, diced
•       4 cloves garlic, minced
•       1 red bell pepper, diced
•       1 jalapeno pepper, sliced
•       2 tablespoons ancho chile powder, to taste
•       1 tablespoon ground cumin
•       ¼ teaspoon dried oregano
•       1 (28 oz) can diced tomatoes
•       1 cup water, or more as required
•       1 tablespoon cornmeal
•       1 teaspoon salt, to taste
•       1 teaspoon white sugar
•       1 teaspoon unsweetened cocoa powder
•       2 (15 oz) cans black beans, rinsed and drained
•       1 pinch cayenne pepper, to taste
•       ½ cup sour cream, for garnish
•       ¼ cup chopped fresh cilantro, for garnish

Calories: 599.9 (per serving)

Total calories for the day: 1,121.2

Day Seven

Meal 1: Strawberry Oatmeal Breakfast Smoothie (13)

Ingredients:

•       1 cup soy milk
•       ½ cup rolled oats
•       1 banana, broken into chunks
•       14 frozen strawberries
•       ½ teaspoon vanilla extract
•       1 ½ teaspoon white sugar

Calories: 236.1 (per serving)

Meal 2: Curry Red Lentil Soup

Ingredients:

•       2 teaspoons olive oil
•       1 head cauliflower, chopped into small florets
•       2 carrots, chopped
•       2 cups boiling water
•       1 cube vegetable bouillon
•       1 (14 oz) can reduced-fat coconut milk
•       1 cup red lentils
•       1 teaspoon garlic powder
•       1 teaspoon dried onion flakes
•       1 teaspoon curry powder
•       1 teaspoon paprika
•       1 teaspoon ground turmeric
•       ½ teaspoon ground cumin
•   1 bunch kale leaves, stems, and inner ribs discarded leaves coarsely chopped

Calories: 399.5 (per serving)

Meal 3: Warm Vegetarian Farro Salad with Cauliflower, Pistachios, and Cranberries

Ingredients:

•       2 cups cauliflower florets
•       3 tablespoons olive oil, divided
•       1 ½ teaspoons salt, divided
•       ¼ teaspoon ground black pepper
•       ⅓ cup white wine
•       ⅓ cup dried cranberries
•       1 tablespoon honey
•       1 ½ cups farro
•       3 cups water

For the dressing:

•       2 teaspoons lemon juice
•       ¼ cup olive oil
•       ½ teaspoon salt
•       ½ teaspoon garlic powder
•       ¼ teaspoon ground black pepper
•       2 tablespoons chopped pistachio nuts

Calories: 533 (per serving)

Total calories for the day: 1,168.6

Read more: 6 Keto Sushi Recipes to Eat on a Low-Carb Diet

Can a 7-Day Fruit and Vegetable Diet Help with Losing Weight?

Yes, if you incorporate fruits and vegetables into a healthy balanced diet at a calorie deficit. For example, rather than eating salty chips or a candy bar as a snack, try some cut-up vegetables or fruits dipped in hummus or yogurt. Simply by substituting a high-calorie snack with a fruit or vegetable, you’ll already make substantial headway on your weight loss journey. A 1-ounce bag of corn chips contains as many calories as a small apple, 1 cup of whole strawberries, and 1 cup of carrots with 1/4 cup of low-calorie dip. So, if you substitute the bag of chips with one or two of these options, you’ll reduce your calorie intake and also get the beneficial nutrients from the fruit or vegetable of your choice.

Here are some fruits and vegetables that have fewer than 100 calories you can enjoy as a snack (9):

•       a medium-size apple (72 calories)
•       a medium-sized banana (105 calories)
•       1 cup steamed green beans (44 calories)
•       1 cup blueberries (83 calories)
•       1 cup grapes (100 calories)
•   1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp hummus (46 calories)

FAQs

• What happens if I eat only fruits and vegetables for a week?

Embarking on a week-long diet that is exclusively composed of fruits and vegetables may have some benefits, but they are outweighed by the drawbacks:

1. Nutrient Intake: Fruits and vegetables are mostly rich in vitamins, minerals, and antioxidants, which promotes overall health.
2. Fiber Boost: Their high fiber content helps with digestion, regulates blood sugar, and promotes satiety.
3. Caloric Restriction: Such a diet may lead to a calorie deficit, potentially supporting weight loss. However it is likely to be too extreme a calorie deficit that is unhealthy, so it could backfire.

Drawbacks:

Nutrient Gaps: The lack of protein, healthy fats, and other nutrients is likely to cause nutritional deficiencies. A balanced diet that includes all food groups is a much safer way of losing weight, if that is your goal.

Energy Levels: A 7-day fruit and vegetable diet can result in low energy levels due to limited carbohydrates and other nutrients, thereby impacting physical and mental performance. This can also be unsafe for some people and is generally not recommended. 

• What is the 7-day fruit and vegetable challenge?

There are various versions of the 7-day fruit and vegetable challenge, and one effective approach is a vegetarian meal plan. This vegetarian meal plan highlights whole foods and excludes added sugars, refined carbs, and unhealthy fats. Packed with high-fiber fruits, vegetables, and plant-based proteins, this plan aims to provide essential nutrients while also supporting weight loss. (16)

This plan is an excellent way to eat more vegetables and fruits without becoming bored with your meals.

Day 1:

• Breakfast: strawberry-banana green smoothie
• Lunch: Greek salad with edamame
• Dinner: roasted vegetable and black bean tacos
• Snacks: almonds, plum, frosted grapes

Day 2:

• Breakfast: egg salad avocado toast
• Lunch: Greek salad with edamame
• Dinner: kale salad with beets and wild rice
• Snacks: raspberries, hard-boiled egg

Day 3:

• Breakfast: Greek yogurt with raspberries and almonds
• Lunch: leftover kale salad with beets and wild rice
• Dinner: roasted root vegetables and greens over spiced lentils
• Snacks: raspberries, cucumber with sherry-shallot vinaigrette

Day 4:

• Breakfast: strawberry-banana green smoothie
• Lunch: green salad with pita bread and hummus
• Dinner: spaghetti squash with roasted tomatoes, beans, and almond pesto
• Snacks: hard-boiled egg, plum

Day 5:

• Breakfast: Greek yogurt with raspberries and almonds
• Lunch: slow-cooker creamy lentil soup
• Dinner: tofu and vegetable scramble
• Snacks: plum, carrots with hummus, frosted grapes

Day 6:

• Breakfast: egg salad avocado toast
• Lunch: green salad with pita bread and hummus
• Dinner: squash and red lentil curry
• Snacks: almonds, hard-boiled egg

Day 7:

• Breakfast: strawberry-banana green smoothie
• Lunch: leftover slow-cooker creamy lentil soup
• Dinner: raw vegan zoodles with romesco
• Snacks: plums, raspberries, almonds

To lose 1 to 2 pounds per week, this meal plan should be combined with daily exercise for a balanced approach. You can adjust the serving sizes as required for individual energy requirements.

• Can I lose weight eating only fruits and vegetables?

The simple answer is yes, you can lose weight eating only fruits and vegetables, but it’s not healthy. A safe and sustainable approach would be to focus on increasing your fruit and vegetable intake as part of a balanced diet including lean proteins, healthy fats, and complex carbohydrates. Key factors you should consider:

1. Creating a Caloric Deficit:
   Consuming more fruits and vegetables often results in a natural caloric deficit, which enables weight loss.
2. Looking at Nutrient Density:
   Fruits and vegetables are nutrient-dense and provide essential vitamins, minerals, and fiber while being relatively low in calories.
3. Promoting Satiety:
   The high fiber content of these foods promotes feelings of fullness, which helps with appetite control.

However, a balanced approach is essential to ensure sufficient protein and healthy fats. Consultation with a registered dietitian is recommended to meet individual dietary needs for sustainable and effective weight loss.

• Can you lose belly fat by eating fruits and vegetables?

Yes, incorporating more fruits and vegetables into a healthy, balanced diet can contribute to losing belly fat. These foods are low in calories, high in fiber, and rich in nutrients, thereby promoting a calorie deficit and helping with fat loss. However, a comprehensive approach with exercise and overall healthy eating habits is equally important for effective and sustainable results.

The Bottom Line: Is a Fruit and Vegetable Diet Good for Weight Loss?

Yes, a fruit and vegetable diet promotes weight loss and overall better health. The majority of fruits and vegetables are low in calories and fat and high in fiber and various essential micronutrients, making them two of the best food options for successful weight loss. Following a 7-day fruit and vegetable diet plan that creates an energy deficit and performing regular workouts will be a great start on a weight loss journey that helps you slim down a couple of sizes over time. However, you should remember that it is recommended that you consult your healthcare provider before starting to follow any new nutritional plan.