3 Apple a Day Diet: Six Easy Dinner Ideas

The 3 Apple a Day Diet, created by registered dietitian Tammi Flynn, recommends that dieters eat three apples a day in addition to a balanced meal plan. The meal plan on the 3 Apple A Day Diet recommends 4 to 5 small meals a day.  In addition to the meal plan, dieters are recommended to workout regularly while on this diet. The reasoning behind the 3 Apple a Day Diet is that apples supply fiber and nutrients and by eating three of these a day, dieters will tend to feel fuller sooner and longer than if they had not eaten an apple.  This should lead to a decrease in overall caloric intake throughout the day and dieters should experience weight loss. Below are several dinner ideas for individuals who are following the 3 Apple a Day Diet. Flynn recommends that you eat the apple 15 minutes prior to eating the rest of your meal, unless otherwise directed.

Grilled Salmon Salad

  • 6 oz salmon
  • 2 cups romaine lettuce
  • 5 cherry tomatoes
  • ¼ cup cucumber slices
  • 2 tbsp fat free dressing
  • 1 apple
  • Lemon juice

For this meal, simply season the salmon with lemon juice and salt and pepper, if you prefer. You can either grill or broil the salmon until done. Serve with a side salad. 

Rice with Fruit

  • 1.5 oz brown rice
  • 1 apple, sliced
  • ½ banana, sliced

This simple dinner is very basic and easy to make.  It’s great for those busy workday evenings. Simply make rice according to directions on the bag. Add sliced apples and bananas to warm rice and enjoy. Top with cinnamon if desired.

Chicken with Side Salad

  • 6 oz boneless, skinless chicken breast
  • 1 cup mixed green salad
  • 2 tbsp low fat salad dressing
  • 1 cup sugar-free jello
  • 1 apple

If you are craving something sweet, this dinner is a perfect option for you. Simply cook the chicken breast by grilling or baking. The chicken can be seasoned with lemon juice, salt and pepper. Serve with the side salad and dressing. For a dessert, enjoy a serving of sugar-free jello.

Carrot Salad

  • 2 medium carrots, sliced
  • 1 apple, sliced
  • 5 raisins
  • 2 oz low fat cheese
  • 4 oz fat free plain yogurt

Slice the apple and carrots and add to a bowl.  Add the raisins, cheese and yogurt.  Stir and chill until you are ready to eat.

Chicken and Green Beans

  • 3 oz boneless, skinless chicken breast
  • 1 cup green beans
  • 1 cup carrots, sliced
  • 1 apple, sliced
  • 6 oz plain fat free yogurt

Prepare the main portion of this meal by seasoning the chicken with salt, pepper and lemon juice. Grill, bake or broil the chicken until it’s done. Steam the green beans and sliced carrots. Serve altogether.

Tuna with Side Salad

  • 3 oz canned tuna, drained
  • 1 cup mixed salad
  • 2 tbsp low fat salad dressing
  • 1 cup sugar free jello
  • 1 apple

This quick and easy meal can be on the table in less than 5 minutes. Simple drain the can of tuna and serve on a bed of salad greens and top with salad dressing. Enjoy with a side of jello.


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