3 Apple a Day Diet: 6 Filling Lunch Ideas

The 3 Apple a Day Diet was created by registered dietician, Tammi Flynn. On this diet, individuals are advised to eat three apples per day in addition to three balanced meals or 4 to 5 small meals, and regular exercise. The apples boost your daily fiber intake and nutrients. In addition to the three apples, Flynn recommends six servings of fruit and vegetables. Below are six recommended lunch ideas that fit into the 3 Apple a Day Diet, each including one apple plus additional fruit or vegetables.

1. Chicken and Broccoli

  • 3 oz grilled or baked chicken
  • 2 cups steamed broccoli
  • ½ cup brown rice
  • 1 apple

For this easy lunch, simply grill or bake a piece of skinless, boneless chicken breast. The chicken can be seasoned with salt, pepper and additional spices or herbs. The broccoli should be steamed and can be seasoned with salt, pepper and lemon juice.

2. Fish Salad

  • 5 oz fish
  • 5 celery sticks
  • 1 orange
  • 1 apple
  • 2.5 oz low fat yogurt
  • 1 lemon

To prepare the fish, begin by seasoning the fish with salt or pepper, and then grill or bake the fish. Chop up the celery, apple and orange.  After fish is fork-ready, slice the fish and mix with the celery, apple and orange. Top with the yogurt, and season with the juice of one lemon. Salt and pepper can be added, if preferred.

3. Cheese Sandwich

  • 2 slices of whole wheat bread
  • 2 slices of cheese
  • 1 apple, sliced
  • ½ cup sliced cucumber

Add cheese and toast each slice of bread. Eat this sandwich open face-style by adding apple slices to one piece of toast and the cucumber slices to the other slice. Salt and pepper the cucumber piece if desired.

4. Waldorf Salad

  • 1 apple, peeled and cored
  • ¼ cup mayonnaise
  • 1 ¼ tbsp vinegar
  • ½ stalk of celery
  • ¼ cup raisins
  • ¼ cup walnuts

For this simple and portable lunch, simply whisk together the mayonnaise and vinegar. Chop the apple and celery and add to the mayonnaise mixture. Add the raisins, walnuts and season with salt and pepper if prefer. Chill mixture until ready to eat.

5. Cottage Cheese and Fruit

  • 1 cup low fat cottage cheese
  • 1 apple
  • ¼ cup pineapple
  • ½ mandarin orange
  • 2 whole wheat crackers

This is an excellent idea for individuals who like to pack their lunch for work. Cut up the apple, pineapple and mandarin oranges into chunks. Add the fruit to the cottage cheese. Keep chilled until ready to eat. Enjoy with the crackers on the side.

6. Seasoned Beef with Fruit and Vegetables

  • 3 oz lean beef
  • 1 apple
  • 1 red bell pepper
  • 1 tsp lemon juice
  • 2 tsp sugar
  • 3 tbsp water 

Lightly season the beef with salt and pepper. Shred the apple and thinly chop the bell pepper. Add the beef, apple and pepper to a large skillet. Cook for 5 to 7 minutes. Remove from heat and add lemon juice, water and sugar. Season with a splash of vinegar.

These lunch ideas all will help you achieve the aim of consuming three apples a day on the 3 Apple a Day Diet.


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