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 all HMR plans encourage eating lots of produce. And with so many different varieties available in stores, there is always an option for keeping your meals fresh and exciting.
 

Eat at Least 5 Servings of Fruits and Vegetables a Day

Just like 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 any 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.

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

Fresh, frozen, or canned—they’re all good for you!
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.


Note: Dried fruit and fruit juice are generally not included in the Phase 1 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.

 

Low-calorie ways to prepare your fruits and vegetables​

• Stir-fried or sauteed on the stove (with nonstick cooking spray or stock) 

• 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

Use this list to expand your variety of these important foods the next time you are headed out to the grocery store.