The 3-Apple-a-Day Plan

Theory:

Originally, the 3-Apple-a-Day Plan was based on a simple suggestion of eating an apple before each major meal to increase consumption and fiber intake.

Now, the program has been transformed into a meal plan composed of a balance of lean proteins, low-GI and high-fiber carbohydrates, and essential fats.

There are several ways that apples aid in fat loss. Not only are apples packed with essential vitamins and minerals but they also provide a high amount of fiber and when eaten before meals, fill you up so you will eat less. Apples are crunchy and sweet and help curb the “sweet tooth.”

Apples also are very convenient to carry wherever you go, so if you’re traveling in the car, they are a handy snack to tie you over until you can eat a meal, preventing you from making unhealthy quick-stop choices.

Apples are featured not only because of their “convenience” but because of their nutrient value and low GI ranking. Not many fruits can measure up to what apples provide.

Rules:

• Eat three apples per day, one before each major meal. Apples are full of fiber – 4 to 5 grams each – and fiber has been shown to be effective in weight loss. Your fiber intake should be at least 25 to 35 grams per day


• Aim for each meal to include a fruit and/or vegetable, lean protein, and water.


• Consume 1 gram of lean protein and low-GI carbohydrate per pound of body weight per day.


• Eat 3 ounces of salmon, tuna, sardines, trout or mackerel, three times per week, to get your essential fats.


• Start by consuming 10 calories per pound of your current weight as your total daily calorie intake


• Drink at least eight 10-ounce glasses of water per day


• Eat breakfast and four to five small meals every day to keep your metabolism and energy level optimum


• Measure your food to ensure accurate portions.

The 3-Apple-a-Day Plan features seven days of planned meals tailored to fit your needs (one diet does not fit all). There are six levels starting at 1,200 and continuing to 2,500.

Create Your Own Meal Plan (1,200 calories)

• Breakfast: Protein 20g, Carbohydrates 30g, Fat 5g


• Snack: Protein 20g, Carbohydrates 25g


• Lunch: Vegetable, Protein 30g, Carbohydrates 30g, Fat 5g


• Snack: Protein 20g, Carbohydrates 25g


• Dinner: Carbohydrates 20g, Vegetables x 2, Protein 30g, Fat 5g

Sample Meal Plan (1,200 calories)

• Breakfast – apple, scrambled eggs with salsa, ½ cup-old fashioned cooked oatmeal


• Snack – 1 cup nonfat cottage cheese


• Lunch – apple, Sizzlin’ Grilled Chicken Breast, 1 cup steamed broccoli, Tasty Brown Rice ¼ serving


• Snack – Cappuccino Shake


• Dinner – Grilled Salmon Salad