Fruits and vegetables are among the healthiest foods you can eat. They are naturally low in calories and high in vitamins and minerals. That's why we encourage eating lots of produce. And with so many different varieties available in stores and farmers markets, you have an abundance of options for fresh, flavorful meals that support your weight and health goals.

Eat at least 5 servings of fruits and vegetables a day

Just like HMR meal replacements, fruits and vegetables are ideal weight-loss and weight-management foods. Since they are so low in calories, you can enjoy a lot of them and still lose weight.

On the HMR plan, your goal is to eat at least five servings of fruits and vegetables every day. But don't limit yourself. Eat as many as you need to feel full and stay on the diet. When it comes to nutrient-dense fruits and vegetables, MORE truly is better!

Combine them with your Entrees

Explore a variety of recipes that combine HMR Entrees with vegetables for filling, delicious, and nutritious meals.

Add them to your Shakes

Recipes that combine HMR Shakes with fruit—fresh, frozen (our favorite for smoothies), or canned—keep you feeling full and satisfied for longer, while boosting the nutrition of your shake even more!

What counts as a serving on the HMR plan?

• 1 full cup of fruit or vegetables
•  1 medium piece of fruit (e.g. an apple, banana, orange, etc.)

It doesn't matter how your produce is packaged. Fresh, frozen, or canned all count as a serving. Just be sure to avoid any added sugars, fats, or sauces.

Exceptions: these count as 1 serving

• ½ cup of beans, legumes, or avocado
• 2 cups of raw dark, leafy greens (e.g., spinach, kale)
• 3 cups of lettuce

What doesn't count?

Dried fruit and fruit juice are generally not included in the Phase1 diet plan. Fruit juice only counts as a serving if it is made in a high-powered blender that incorporates the whole fruit or vegetable, which includes its fiber.

Check out our In the Box Guide for everything you can eat on the Phase 1 diet plan.

Low-calorie ways to prepare your fruits and vegetables

• Stir-fried or sauteed on the stove (with nonstick cooking spray or stock)
• Crisped up in an air fryer
• Steamed in a pot with a little bit of water
• Cooked in the microwave
• Roasted in the oven (with nonstick cooking spray or stock)
• Charred on the grill
• Raw as a snack or salad (pro tip: try mixing warm, roasted veggies into a cool, crisp salad for a delicious combo of flavors and textures!)

 More prep tips

• Have your fruit and veggies washed, prepped and ready to grab and go in the fridge.
• Roast a pan of cauliflower, broccoli, butternut squash, potatoes, or anything else you like so you have veggies you can grab from the fridge to add to your Entrees whenever you want.
• When you make fruit and vegetables easy to eat, you’ll eat more of them!