9 of the Best Fruits for Weight Loss, According to a Dietitian GLP1 Wegovy Pill

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9 of the Best Fruits for Weight Loss, According to a Dietitian

Written by Cara Rosenbloom, RD | Reviewed by Karen Hovav, MD, FAAP

Reviewed on January 28, 2026A

Apples

Apples are a source of antioxidants called polyphenols, which may have anti-obesity effects. A review of studies found that eating apples regularly can help with weight loss. Just make sure you eat the peel too, as most of the fiber and polyphenols are in the peel or just below it. 

In 1 small apple (149 g) there are: 

• 77 calories

• 0 g fat

• 20 g carbohydrate

• 3.6 g fiber

• Less than 1 g protein 

For a satiating snack, slice an apple and have it with 1 tbsp of peanut butter or 1 oz of cheddar cheese. The combination of nutrients will keep you full for hours. 

2. Blueberries

One study on the health benefits of blueberries, partially funded by the Highbush Blueberry Council, found that blueberries are high in antioxidants called anthocyanins. Anthocyanins are linked to lower rates of obesity and heart disease. High anthocyanin intake was associated with 3% to 9% lower fat mass and less central belly fat. 

Another study, also partially funded by the Highbush Blueberry Council, found that people who ate the most blueberries had less weight gain compared to those who ate other fruits. 

A cup of blueberries (148 g) contains: 

• 84 calories

• 0 g fat

• 21 g carbohydrate

• 3.6 g fiber

• 1 g protein 

Blueberries are a perfect addition to smoothies or green salads. You can also freeze them for a cool snack.

3. Grapefruit

Many people associate grapefruit with weight loss because of the “Grapefruit Diet,” an eating plan popularized in the 1920s. This very low-calorie diet (500 calories per day), is too restrictive to support human health. Most people need closer to 2,000 calories per day. While you shouldn’t try the Grapefruit Diet, you can certainly enjoy this low-calorie fruit as part of a balanced eating plan. 

Half of a large grapefruit (166 g) contains: 

• 53 calories

• 0 g fat

• 13 g carbohydrate

• 2 g fiber

• 1 g protein 

Enjoy grapefruit raw, or slice it in half and broil it for 5 minutes to caramelize the natural sugars. You can also cut it into segments to toss into salads or add to plain water for a boost of flavor. 

Note: Grapefruit interacts with a long list of prescription medications. So, check with your pharmacist before adding it to your diet.

4. Guava

Guava has more fiber than most other fruits and is very high in vitamin C. Vitamin C is an important antioxidant that protects cells from damage and supports a healthy immune system.

A cup of guava (165 g) contains: 

• 112 calories

• 1.5 fat

• 24 g carbohydrate

• 9 g fiber

• 4.2 g protein 

Guava skin and seeds are edible, so you can eat it whole. But some people find guava tough and choose to eat only the flesh. You can also purée guava and add it to smoothies, salad dressings, and sauces. 

5. Passion fruit

Passion fruit, also known as granadilla, has more fiber than any other fruit. It also contains the antioxidant piceatannol, which may help improve insulin sensitivity in people with excess weight. 

In ½ cup of passion fruit (118 g) there is: 

• 114 calories

• 0 fat

• 27.5 g carbohydrate

• 12 g fiber

• 2.5 g protein 

Slice passion fruit in half to reveal pulp and sweet seeds on the inside — these are the edible parts. Use a spoon to scoop them out and enjoy it as is, or add them to yogurt, sauces, or baked goods. 

6. Pears

Crunchy and sweet, pears are a fiber-rich fruit that leave you feeling full and satisfied. One study, partially funded by Pear Bureau Northwest, found that people who regularly consume pears have better nutrient intake and lower rates of obesity. (Of course, this is a correlation, not cause-and-effect). Pears also provide a moderate amount of vitamin C and potassium, which help keep your nerves, muscles, and heart working well. 

A small pear (148 g) contains: 

• 84 calories

• 0 g fat

• 22.5 g carbohydrate

• 4.6 g fiber

• Less than 1 g protein 

Pears are versatile — you can eat them raw, poached, or grilled. They go well with cheeses, like bleu cheese or goat cheese. Or, you can use pears to add a touch of sweetness to blended squash or pumpkin soup. 

7. Raspberries

All berries are nutritious and loaded with antioxidants. But raspberries have more fiber than other berries. And they’re high in vitamin C. 

In 1 cup of raspberries (123 g) there are: 

• 64 calories

• 0 g fat

• 15 g carbohydrate

• 8 g fiber

• 1.5 g protein 

Raspberries are highly perishable, so eat them quickly. You can also buy them frozen to avoid worrying about their short shelf life. Snack on plain raspberries or add them to yogurt, oatmeal, salads, and smoothies.

8. Strawberries

Like the other fruits on this list, strawberries are low in calories and high in water content (91%). One study, partially funded by the California Strawberry Commission, found that strawberries contain bioactive compounds that can help lower insulin resistance in adults with obesity and high cholesterol. 

A cup of strawberries (166 g) contains: 

• 53 calories

• 0 g fat

• 13 g carbohydrates

• 3 g fiber

• 1 g protein 

Dip strawberries in yogurt, mix them into oatmeal, or blend them into smoothies. You can also use them in a salad with balsamic vinegar and fresh basil. 

9. Watermelon

True to its name, watermelon contains a lot of water (92%). One study, partially funded by the National Watermelon Promotion Board, suggests that watermelon may have anti-inflammatory properties that can help lower body fat and body weight. Watermelon is also high in lycopene, an antioxidant that may help protect against prostate cancer, Type 2 diabetes, heart disease, and stroke.

A cup of watermelon (154 g) contains: 

• 46 calories

• 0 g fat

• 12 g carbohydrates

• 1 g fiber

• 1 g protein 

Try making a salad with watermelon, feta cheese, and mint. Watermelon can also be grilled or barbecued and served as dessert. 

Tips to add more fruit to your diet

Here are some easy, quick ways to add more fruit to your diet:

• Include fruit at breakfast. Try apples diced in oatmeal, or berries on top of yogurt or cold cereal.

• Blend fruit into smoothies. The most nutritious fruit smoothies include berries or other fruit of your choice, veggies, and protein. When adding protein to smoothies, try Greek yogurt, nut butter, or protein powder.

• Make fruit your snack food. Keep fruit on hand to satisfy your hunger between meals.

• Add fruit to savory dishes: Try mango salsa, add berries or pears to salads, or drop pomegranate seeds into rice dishes.

• Make fruit visible. Leave a fruit bowl on the counter or table. Seeing it makes you more likely to eat it.

• Stock up on frozen fruit. It’s fresh when you defrost it and won’t spoil or wilt. 

• Blend fruit into soups. Do you know what’s better than butternut squash soup? Butternut-apple-pear soup! 

• Enjoy fruit as dessert. Try grilled peaches, baked apples, or poached pears. Grilling or barbecuing fruit caramelizes the sugars and intensifies their sweetness.

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 Courtesy : Eating Well 

7-Day No-Sugar, High-Protein Meal Plan for Beginners, Created by a Dietitian

Hit your protein intake goals while avoiding added sugar with this beginner-friendly meal plan.

By 

Devineé Lingo, M.S., RDN

Devineé Lingo, M.S., RDN

Devineé Lingo is a registered dietitian nutritionist who is on a mission to cultivate health and wholeness in people seeking restoration and renewal. Her nutrition philosophy is to dig deeper and identify the root causes of people's health concerns using a holistic, integrative and functional approach.

EATINGWELL'S EDITORIAL GUIDELINES

 

 

Updated on December 4, 2025

 Reviewed by Dietitian 

Sarah Pflugradt, Ph.D., RDN, CSC

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 95 grams of protein and 30 grams of fiber to promote satiety.
• This plan prioritizes lean proteins, healthy fats and complex carbs with no added sugars.

If you’re looking for a practical way to increase your protein intake and cut out added sugars, this seven-day meal plan is a great place to start. Designed with beginners in mind, it features high-protein, no-added-sugar meals and snacks that are not only easy to prepare but also bursting with flavor.

By focusing on protein-rich meals and snacks, this plan can help keep you full and satisfied throughout the day, while providing your body with the building blocks it needs to function at its best. By cutting out added sugars, this plan helps to promote stable blood sugar levels and support overall health. With straightforward ingredients lists, sheet-pan meals and plenty of make-ahead meal-prep tips, you’ll have everything you need to stay on track.

DAYS	1	2	3	4	5	6	7
MEALS	Breakfast: No-Added-Sugar Cherry Crumble & Greek-style Yogurt -------- Lunch: Chicken Salad Tostadas with Avocado -------- Dinner: Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans	Breakfast: Parmesan-Veggie Muffin-Tin Omelets with Almonds & Raspberries -------- Lunch: Chicken Salad Tostadas with Avocado -------- Dinner: Sheet-Pan Steak & Potatoes	Breakfast: Parmesan-Veggie Muffin-Tin Omelets with Almonds & Raspberries -------- Lunch: Spinach & Feta Turkey Meatballs with Herbed Quinoa -------- Dinner: Green Goddess Grain Bowl	Breakfast: Parmesan-Veggie Muffin-Tin Omelets with Almonds & Raspberries -------- Lunch: Spinach & Feta Turkey Meatballs with Herbed Quinoa -------- Dinner: Charred Shrimp, Pesto & Quinoa Bowl	Breakfast: No-Added-Sugar Cherry Crumble & Greek-style Yogurt -------- Lunch: Spinach & Feta Turkey Meatballs with Herbed Quinoa & Blueberries -------- Dinner: Creamy Garlic Skillet Chicken with Spinach & Quinoa	Breakfast: Raspberry-Peach-Mango Smoothie Bowl -------- Lunch: Arugula & Cucumber Salad with Tuna & Avocado -------- Dinner: Skillet Pork Chops with Peas, Carrots & Brown Rice	Breakfast: Savory Herbed Oatmeal with Tomato & Sausage -------- Lunch: Arugula & Cucumber Salad with Tuna & Avocado -------- Dinner: Sheet-Pan Balsamic-Parmesan Chicken & Vegetables with Quinoa
DAILY TOTALS	Calories: 1,785 Fat: 72g Protein: 119g Carbs: 175g Fiber: 36g Sodium: 1,908mg	Calories: 1,842 Fat: 106g Protein: 98g Carbs: 137g Fiber: 32g Sodium: 1,977mg	Calories: 1,820 Fat: 98g Protein: 95g Carbs: 156g Fiber: 32g Sodium: 1,384mg	Calories: 1,777 Fat: 81g Protein: 130g Carbs: 145g Fiber: 36g Sodium: 1,871mg	Calories: 1,848 Fat: 83g Protein: 111g Carbs: 171g Fiber: 30g Sodium: 1,151mg	Calories: 1,793 Fat: 81g Protein: 112g Carbs: 162g Fiber: 31g Sodium: 1,365mg	Calories: 1,779 Fat: 87g Protein: 126g Carbs: 131g Fiber: 31g Sodium: 2,204mg

Day 1

Daily totals: 1,785 calories, 72 g fat, 119 g protein, 175 g carbohydrates, 36 g fiber, 1,908 mg sodium

Breakfast (434 calories)

No-Added-Sugar Cherry Crumble

4.7

• Serve with 1 cup low-fat plain Greek-style yogurt

Lunch (495 calories)

3-Ingredient Chicken Salad Tostadas

5.0

• Serve with ¼ cup avocado

Dinner (427 calories)

Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans

4.8

Snacks

Cottage Cheese Snack Jar

4.3

• 1 large hard-boiled egg and ½ cup raspberries (109 calories)
• 1 pear (101 calories)

To make it 1,500 calories: Omit avocado from lunch and omit afternoon snack.

To make it 2,000 calories: Add 1 ounce of walnuts to evening snack.

Meal-Prep Tips

• Prepare Cottage Cheese Snack Jar to have as a snack on Days 1 and 4.

Day 2

Daily totals: 1,842 calories, 106 g fat, 98 g protein, 137 g carbohydrates, 32 g fiber, 1,977 mg sodium

Breakfast (416 calories)

Parmesan & Vegetable Muffin-Tin Omelets

4.6

• Serve with 1 ounce unsalted dry-roasted almonds and ½ cup raspberries

Lunch (495 calories)

• 1 serving 3-Ingredient Chicken Salad Tostadas
• ¼ cup avocado

Dinner (415 calories)

Sheet-Pan Steak & Potatoes

3.5

Snacks

Peanut Butter & Hemp Banana

• 1 pear and 2 tablespoons walnuts (287 calories)

To make it 1,500 calories: Omit avocado from lunch and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Yogurt with Blueberries as an evening snack.

Meal-Prep Tips

• Prepare Parmesan & Vegetable Muffin-Tin Omelets to have for breakfast on Days 2 through 4.

Day 3

Daily totals: 1,820 calories, 98 g fat, 95 g protein, 156 g carbohydrates, 32 g fiber, 1,384 mg sodium

Breakfast (416 calories)

• 1 serving Parmesan & Vegetable Muffin-Tin Omelets
• 1 ounce unsalted dry-roasted almonds
• ½ cup raspberries

Lunch (400 calories)

Spinach & Feta Turkey Meatballs with Herbed Quinoa

4.8

Dinner (553 calories)

Green Goddess Grain Bowl

5.0

Snacks

• 1 peach and 2 tablespoons pistachios (221 calories)
• 1 serving Peanut Butter & Hemp Banana (230 calories)

To make it 1,500 calories: Omit peach from morning snack and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Yogurt with Blueberries as an evening snack.

Meal-Prep Tips

• Make Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 3 through 5.

Day 4

Daily totals: 1,777 calories, 81 g fat, 130 g protein, 145 g carbohydrates, 36 g fiber, 1,871 mg sodium

Breakfast (416 calories)

• 1 serving Parmesan & Vegetable Muffin-Tin Omelets
• 2 tablespoons unsalted dry-roasted almonds
• ½ cup raspberries

Lunch (400 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Dinner (436 calories)

Charred Shrimp, Pesto & Quinoa Bowls

4.8

Snacks

Yogurt with Blueberries

5.0

• Serve with 1 tablespoon chia seeds (205 calories)
• 1 serving Cottage Cheese Snack Jar (219 calories)
• 1 pear (101 calories)

To make it 1,500 calories: Omit morning snack and evening snack.

To make it 2,000 calories: Add ¼ cup avocado to lunch and add 1 ounce of walnuts to evening snack.

Day 5

Daily totals: 1,848 calories, 83 g fat, 111 g protein, 171 g carbohydrates, 30 g fiber, 1,151 mg sodium

Breakfast (434 calories)

• 1 serving No-Added-Sugar Cherry Crumble
• 1 cup low-fat plain Greek-style yogurt

Lunch (442 calories)

• 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
• ½ cup blueberries

Dinner (411 calories)

Creamy Garlic Skillet Chicken with Spinach

4.7

• Serve with ½ cup cooked quinoa

Snacks

• 1 large hard-boiled egg and ½ cup raspberries (109 calories)
• 1 serving Peanut Butter & Hemp Banana (230 calories)
• 1 peach and 2 tablespoons pistachios (221 calories)

To make it 1,500 calories: Omit morning snack and afternoon snack.

To make it 2,000 calories: Add 2 tablespoons chia seeds to breakfast and add ¼ cup avocado to lunch.

Day 6

Daily totals: 1,793 calories, 81 g fat, 112 g protein, 162 g carbohydrates, 31 g fiber, 1,365 mg sodium

Breakfast (352 calories)

Raspberry-Peach-Mango Smoothie Bowl

4.8

Lunch (290 calories)

Arugula & Cucumber Salad with Tuna

4.6

• Serve with ¼ cup avocado

Dinner (418 calories)

Skillet Pork Chops with Peas, Carrots & Pearl Onions

4.7

• Serve with ½ cup cooked brown rice

Snacks

Cottage Cheese Snack Jar with Fruit

5.0

• 1 pear and 2 tablespoons walnuts (287 calories)
• 1 serving Peanut Butter & Hemp Banana (230 calories)

To make it 1,500 calories: Omit morning snack.

To make it 2,000 calories: Add 1 cup low-fat plain Greek-style yogurt and 1 tablespoon chia seeds to morning snack.

Meal-Prep Tips

• Prepare Cottage Cheese Snack Jar with Fruit to have as a snack on Days 6 and 7.

Day 7

Daily totals: 1,779 calories, 87 g fat, 126 g protein, 131 g carbohydrates, 31 g fiber, 2,204 mg sodium

Breakfast (423 calories)

Savory Oatmeal with Tomato & Sausage

5.0

• Serve with ½ cup raspberries

Lunch (290 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• ¼ cup avocado  

Dinner (646 calories)

Sheet-Pan Balsamic-Parmesan Chicken & Vegetables

4.7

• Serve with 1 cup cooked quinoa

Snacks

• 1 serving Yogurt with Blueberries and 1 tablespoon chia seeds (205 calories)
• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)

To make it 1,500 calories: Omit avocado from lunch and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Peanut Butter & Hemp Banana as an evening snack.

Frequently Asked Questions

• Is it OK to mix and match meals if there’s one I don’t like?

• Can I eat the same breakfast or lunch every day?

• Why is there not a 1,200 calorie modification?

• What is the difference between natural sugar and added sugar?

Health Benefits of Protein

Protein plays a pivotal role in supporting the structure and function of our cells, tissues and organs. It’s essential for building muscles, repairing tissues and promoting proper growth and development.2 Protein also produces enzymes and hormones that regulate numerous bodily processes, from digestion to metabolism.

Our immune systems require protein to produce antibodies that ward off harmful invaders like bacteria and viruses and keep us healthy.3 Additionally, protein helps to balance blood sugar levels and increase satiety, keeping you fuller for longer and supporting healthy weight management.4 By getting enough protein in the day, you’re providing your body with the foundation it needs to perform at its best.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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