Vegetables and fruits are wonderful for people who have high blood pressure and high cholesterol.
If you have a medical condition, please ask your G.P.’s opinion and advice before proceeding o this vegetable & fruit diet.
Prompt from Jackie Lynch’s The 40 fruit & veg challenge.
Here is my normal diet. I’m not saying you should copy my diet. You should plan your own vegetable & fruit diet.
Mon. Oct 19 2020 Day 1 – Breakfast: 1 coffee with milk, 1 black coffee, 1 tea, 4 pieces baked walnut from a ready made packet.
Lunch: 1 bowl steamed broccoli, logan berries, apple.
Dinner: shortbread biscuits, 2 cups low fat milk, 2 kiwi fruit.
Tue. Oct. 20 2020 Day 2 – Breakfast: 1 coffee with milk, 1 black coffee, 1 tea, 4 pieces baked walnut.
Lunch: fried rice in ready-to-eat packet (includes 1 piece of chicken),
5 cups Vitamin C powdered drink.
Dinner: 2 cups low fat milk, small packet of 3 pieces of Marie biscuits.
Wed. Oct. 21 2020 Day 3 – Breakfast: 1 coffee with milk, 1 black coffee, 1 tea, 4 pieces baked walnut.
Lunch: broccoli, logan berries, apple.
Dinner: 1 dragon fruit, 2 cups low fat milk, 2 cups syrup flavored drink.
Thur. Oct 22 2020 Day 4 – Breakfast: 1 coffee with milk, 1 black coffee, 1 tea, 4 pieces baked walnut.
Lunch: broccoli, apple.
Dinner: 2 cups low fat milk, small pack biscuits, 1 slice of paw-paw (also known as papaya).
This is my typical diet. I always eat the same one veg & three fruit. I should try to buy more varieties for veg & fruit salad.
Fri. Oct. 23 2020 Day 5 – Breakfast of 2 coffees, 4 pieces of baked walnut.
Lunch: 1 small packet instant noodles, broccoli.
Dinner: 2 cups low fat milk, 2 small apples, 2 small buns without any fillings.
Sat. Oct 24 2020 Day 6 – Breakfast 1 coffee with milk, 1 black coffee, 4 small tomatoes, broccoli in gravy.
Lunch: 1/2 red pepper (red capsicum), 2 small apples.
Dinner: 1 packet instant noodles, 2 cups low fat milk.
Sun. Oct. 25 2020 Day 7 – Breakfast: 2 cups coffee, 1/2 guava, 1/2 orange, 3 Iceberg lettuce leaves, banana, soft attap seeds.
Lunch: 2 walnuts.
Dinner: 2 cups of milk, 1 small packet biscuits.
I tried my best to buy fresh veg & fruit for consumption but my lack of appetite dragged down my intention. I didn’t feel like eating many types of fruit & vegetables so I didn’t pick them up. I have leftovers greens & fruit so I’ll try this 40 fruit and vegetable diet again for next week.
WEEK ONE OF THE CHALLENGE
Types of vegetables: 5 (broccoli, tomatoes, red capsicum, winter melon, lettuce)
Types of fruit: 10 (apple, kiwi, paw-paw, logan berries, dragon fruit, guava, orange, banana, raisins, attap seeds, walnuts)
Total number veggies & fruit: 16 out of 40
Verdict: Fail.
Week 2. I have to buy very small quantities of vegetables to eat for variety. I may have to mix as many veggies as possible together to cook as a dish. Its tough to eat a variety when its picked as a single entity.
Mon. Oct. 26 2020 – Breakfast: 2 coffee, 1 Choc drink, 2 small tomatoes, 1/3 red pepper, 1 small potato.
Lunch: 1/2 guava, 1 banana, 2 tablespoons cooked black bean in gravy, broccoli.
Dinner: 2 cups milk, 1 small bun, 1 small jelly pudding, 2 small apples.
Tue. Oct. 27 2010 – Breakfast: 2 cups coffee, small bowl of grapes, attap seeds 2 tablespoons, 1 orange.
Lunch: 2 potato, 1 banana, 4 pieces 1/2 walnut.
Dinner: boiled veg of long bean, peas, carrot, corn, broccoli. 2 cups milk.
Wed. Oct. 28 2020 – Breakfast: passion fruit, plum, banana, broccoli.
Lunch: smallest bowl of pea, long bean, carrot, corn (same as before).
Dinner: 2 cups milk, 1 small pear, 1 small packet biscuits, dried cranberry, raisins, 1 small packet of mixed nuts (walnut, almond, cashew, pecan, pistachio, pumpkin seeds) .
Thur. Oct. 29 2020 – Breakfast: 2 coffees, 1 fruit plate of honey dew, pineapple, green apple, water melon, grape.
Lunch: kiwi fruit, plum.
Dinner: noodles, 2 cups milk.
Fri. Oct 30 2020 – Breakfast: 2 coffees, 1 hot choc, 4 tiny winter dates, a handful small cranberries the sourest I have ever tasted. 1 small potato.
Lunch: 1 small potato, 1/3 of a short cucumber, 1 small avocado, 1 small packet of mixed nuts as mentioned before.
Dinner: steamed chicken with rice. (I haven’t eaten chicken in months)
This is more like it. By Friday, I have eaten 17 different vegetables and 17 different fruits. I didn’t intend to make the numbers of greens and fruit to be the same. I was very challenged to buy the kind of veggies that I would eat, in small quantities. Actually I have no appetite for so many varieties but have compelled myself to buy them for doing this 40 vegetables and fruit challenge. I wish there were more packets of mixed fruit and mixed vegetables. This would make my eating challenge easier.
Sat. Oct 31 2020 – Breakfast: 2 coffees, 1 tea. Fried eggplant (brinjai), pumpkin, onion, garlic. Aloe vera, mango.
Lunch: boiled sweet potato, broccoli.
Dinner: 2 cups milk, jelly pudding.
I got 19 fruits and 23 vegetables by now. I’ve decided to return to my regular diet for next week, or even from this Sunday. I only need regular broccoli and a few regular fruits that I can swallow. I’m so tired of this challenge. It was good experience but way too many varieties.
Sun. Nov. 1 2020 – Breakfast: 2 cups coffee. 1 cup hot choc.
Lunch: Broccoli, apple.
Dinner: noodles, kiwi, grapes, 2 cups low fat milk.
Veg count: 21
Fruit count: 18
For convenience, nuts are grouped in the vegetable count.
List of Fruit
List of Vegetables