We’ve put together this diet plan to help support your weight management goals when used with exercise and our break- through AppleLean® Apple Cider Vinegar formula. Always consult with your trusted healthcare professional prior to beginning any supplement, diet, and/or exercise regimen. We recommend you use this program as a guide so you can design the best meal and exercising plan to fit your body’s unique needs. Individual results may vary

DIRECTIONS

Our diet plan is based on an approximate 1,200 daily calorie allowance. Recommended portion sizes and calories may require some adjustments to fit your body’s unique metabolism as well as your daily energy expenditure. We’ve included a list of healthy 100 calorie snacks as alternatives for when you’d like to modify this meal plan! It is important to drink at least 64 ounces of water (eight ounces of water eight times per day) per day and to try to accomplish at least 30 minutes of moderate physical activity such as jogging or bicycling. We also recommend adding a multivitamin to your daily regimen, as well as a calcium supplement, to help ensure your body is obtaining important vitamins and minerals. Please read the Directions and Warnings printed on the label of our AppleLean® Apple Cider vinegar supplements.

TIPS

  • Pair this meal plan with 30 minutes of moderate physical activity per day
  • Drink 8-10 glasses of water per day
  • Keep a diary to track your progress and see how much you’ve accomplished
  • It is important to get 8 hours of sleep per night
  • We recommend not eating three hours before bedtime
  • Plan your meals ahead of time, don’t skip meals!
  • Don’t get discouraged if you do not see results right away or get off track
  • Consider trying the AppleLean® diet plan with a friend for support. Partnering with a friend can help you both achieve your weight goals.
Calorie counts for Diet Plan and recipes are an approximation

Diet Plan Menu

Monday

Breakfast

Yogurt & Oatmeal (308 calories)
  • 1/2 cup oatmeal
  • 1 cup low-fat yogurt

1 cup orange juice (55 calories)
black coffee or herbal tea (0 calories)

Snack

Berry Smoothie (170 calories)
  • 1 cup berries
  • 1 cup low-fat milk and ice cubes

Lunch

Tuna Salad Sandwich (406 calories)
  • 1/2 cup tuna (in water)
  • 1 small tomato
  • 1/2 cucumber sliced
  • 1 cup lettuce
  • 1 tsp lite mayonnaise
  • 1/2 tbsp olive oil
  • 2 slices whole grain bread

Dinner

Grilled Chicken (332 calories)
  • 1 small grilled chicken breast
  • 1/2 cup broccoli lightly steamed
  • 1/2 cup cooked brown rice

 

Tuesday

Breakfast

Fruit Salad & Toast (179 calories)
  • ½ cup canned fruit cocktail (fruit salad) in natural juices only
  • 1 slice whole grain toast with 1 tsp butter 

8 oz. 1% milk (100 calories)

Snack

  • 1 medium banana

Lunch

Fruit, Cheese, & Nuts (387 calories)
  • 8 whole grain crackers with ½ cup low-fat (1%) cottage cheese
  • 1/2 cup low-fat (1%) cottage cheese
  • Mixed nuts (0.6 oz.) (almonds, walnuts, or brazil nuts)
  • 1 medium apple

Dinner

Traditional Sirloin (431 calories)
  • 3 oz. sirloin steak
  • Small baked potato 
  • ½ cup mushrooms 
  • ¼ cup onions
  • 1 tsp olive oil or canola oil 
  • 1 cup mixed vegetables
Wednesday

Breakfast

Fruit Smoothie (229 calories)
  • 1 cup nonfat/low fat milk
  • ¼ cup blueberries
  • ¼ cup strawberries
  • ½ cup orange juice
  • ½ cup ice
  • 1/2 scoop protein powder

½ English muffin with 1 tbsp. apple butter (156 calories)

Snack

20 shelled pistachio nuts (88 calories)

Lunch

Avocado Wrap (287 calories)
  • ¼ cup avocado, sliced
  • 1 whole wheat low-fat tortilla
  • 1 medium size tomato, sliced
  • 1 cup lettuce & alfalfa sprouts
  • 1 slice (1 oz.) low fat cheese

6 oz. tomato juice (low sodium) (36 calories)

Snack

Apple & Peanut Butter (198 calories)
  • 1 medium apple
  • 1 tbsp natural peanut butter

Dinner

Turkey Burger (268 calories)
  • 3 oz. ground lean patty (seasoned with salt, pepper & minced garlic) grilled
  • 1 whole grain burger bun
  • 1 cup lettuce & tomatoes (garnish with pickles, ketchup & mustard to taste)
Thursday

Breakfast

Oatmeal with Walnuts (240 calories)
  • ½ cup cooked oatmeal with ½ cup nonfat/low fat milk
  • ½ cup sliced strawberries
  • 2 Tbsp. walnuts chopped

Coffee or tea with ½ cup nonfat/low fat milk (45 calories)

Snack

½ cup nonfat/low fat plain yogurt with 2 tsp 100% fruit spread (102 calories)

Lunch

Hummus & Veggie Pita (202 calories)
  • ½ piece whole grain pita bread
  • ½ cup hummus
  • 1 cup lettuce, tomato, sprouts (add red peppers, lemon juice, salt/pepper to taste)
  • ¾ cup feta cheese

mixed nuts (1 oz.) (almonds, walnuts, or brazil nuts) (168 calories)
1 medium fruit (apple, peach, plum, pear) (59 calories)

Snack

1 medium orange (62 calories)

Dinner

Broiled Chicken (331 calories)
  • 3 oz. broiled chicken breast-spray with olive oil, season with minced garlic, rosemary, salt &pepper
  • 1 cup green string beans (boiled in slightly salted water 3 minutes , drained, drizzled with 1 tsp olive oil, seasoned with salt & pepper)
  • ½ cup brown rice
Friday

Breakfast

Poached Eggs (207 calories)
  • 1 large egg poached or boiled
  • 1 slice whole grain toast with 1 tablespoon apple butter

coffee or tea

Snack

1 medium tangerine (48 calories)

Lunch

Greek salad with chicken (363 calories)
  • 2 cups romaine
  • 1 oz. red onion
  • 1 tbsp. olive oil and balsamic vinaigrette
  • 1 oz. cubed, broiled chicken
  • ¾ oz. feta cheese
  • 1 whole grain pita bread
  • 5 Kalamata olives

Snack

Yogurt & Fruit (186 calories)
  • 1 cup nonfat/low fat plain yogurt
  • ½ cup blueberries (fresh or frozen)

Dinner

Black Bean Burritos (393 calories)
  • 1 cup black beans
  • 1 whole grain tortilla
  • 1 tbsp. fat free sour cream and ¼ cup fresh salsa

6 oz. tomato juice (low sodium) (36 calories)

Saturday

Breakfast

Oatmeal with Cinnamon (279 calories)
  • 1/3 cup steel cut oats cooked
  • 1 tbsp. brown sugar
  • ½ cup frozen blueberries
  • 1 tsp ground cinnamon

Lunch

Chick Pea Salad (314 calories)
  • 3 cups salad mix
  • ½ slice cucumber
  • 6 cherry tomatoes
  • ½ cup canned chick peas
  • 3 mini sweet peppers sliced
  • 7 walnut halves
  • 2 tbsp. lite honey mustard vinaigrette dressing

Snack

Apple & Peanut Butter (198 calories)
  • 1 medium apple
  • 1 tbsp natural peanut butter

Dinner

Vegetable Kababs (278 calories)
  • 10 button mushrooms
  • 10 cherry tomatoes
  • ½ red onion quartered
  • 10 mini sweet peppers
  • ½ an eggplant quartered
  • 2 tbsp olive oil
  • ¼ cup balsamic vinegar
  • salt & pepper
Lemon Garlic Couscous (136 calories)
  • ¾ cup cooked couscous
  • 1 tbsp. lemon juice
  • ½ tsp garlic salt
Sunday

Breakfast

Yogurt & Honey (191 calories)
  • Single-serve reduced-fat plain Greek yogurt
  • 20 raspberries
  • 1 tsp honey

Snack

1 medium banana (105 calories)

Lunch

Spinach Salad (377 calories)
  • 1 cup spinach
  • 14 walnut halves
  • ¼ cup sweetened dried cranberries
  • 1 tbsp light balsamic vinaigrette
  • 1 hardboiled egg

Snack

Bananas & Celery with Peanut Butter (191 calories)
  • 6 celery sticks
  • 1 tbsp natural peanut butter
  • 1 small banana

Dinner

Grilled Chicken (332 calories)
  • 1 small grilled chicken breast
  • ½ cup broccoli lightly steamed
  • ½ cup cooked brown rice
100 Calorie Snacks
  • 10 baby carrots with 2 tbsp hummus
  • 1 medium apple with 1 tbsp nut butter
  • 14 almonds
  • 2 cups popcorn with 1 tsp cinnamon
  • Rice cake with sliced avocado add pepper & paprika
  • Hard boiled egg with 2 tsp mustard
  • 1 medium baked potato topped with salsa and 1 tbsp plain greek yogurt
  • 1 medium baked apple and sprinkle with cinnamon
  • 10 large strawberries with 1 tbsp goat cheese
  • ½ toasted English muffin and top with 2 tsps apple or pumpkin butter
  • Protein shake-1 scoop vanilla whey with 1 cup unsweetened almond milk
  • 3 squared of dark chocolate
  • 28 frozen grapes
  • 1 medium orange sprinkled with cinnamon
  • Kale chips-bake 2 cups kale and toss with olive oil and sea salt
  • Sweet potato fries-1 medium sweet potato sliced & toss in olive oil then bake 400 degrees for 10 min
  • 2 slices smoked turkey rolled up and dipped in 2 tsp honey mustard
  • 1/3 cup chick peas tossed with 1 tbsp sliced scallions, lemon juice & chopped tomatoes
  • 1 stalk celery with 1 tbsp nut butter
  • 2 cups raw spinach with 1 cup sliced strawberries and 1 tbsp balsamic vinegar

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