The Tutti Frutti Diet: How to Lose Weight by Focusing on Fruit
Want freshness and lightness? Created by nutritionist Elisa Kloto, this diet is perfect for relieving without hunger and in all indulgence. Discover healthy menus and colorful slimming recipes.
Gazpacho, strawberry charlotte, cantaloupe melon and even a peach compote burger! Summer is the beautiful season for fruits full of vitamins, so we take the opportunity to introduce them in sweet or savory form. The best for an anti-monotonous diet! In addition, summer fruits are among the least sweet fruits, so we taste them perfectly while respecting the recommended daily servings as stipulated in the menus by Elisa Kloteau, Nutritionist and Nutritionist of Nantes and Bernice, founder of Espace Mieux. mieux-manger.com).
“Ideally, it is two servings of fruit and three of vegetables per day, the expert states, knowing that a serving is 80 to 100 grams. It is not always easy to respect the fruit, because an apple often weighs about 150 grams, and a pear, 200 grams. But Summer fruits are smaller and you can enjoy a piece of blackberries or raspberries without risking your personality
"Fruits can come as just a touch in the dish, to give a sweet flavor that's basic to the fun. A few cherries in porridge, for example, make a big difference!"
“Note that the fruit included in each of the recipes counts toward the daily ration. For example, 100g of fruit in a watermelon salad, about 60g of strawberries in gazpacho and apricots per turkey skewer, per person.”
The opinion of dietitian Elisa Kloto
Aren't fruits very sweet?
Fresh fruits mainly contain water and fibre, sugar and fructose, which vary depending on the variety. The presence of fiber reduces the rate of absorption of fructose. So the sugar content is only an indicator. The glycemic load (GL), which reflects a food's ability to raise the level of sugar in the blood (blood sugar), is also important. Hence the importance of changing the composition of your meals.
Fresh, frozen, canned, in a jar, which one is better?
Fresh is better. Ideally, buy them on the go and through short channels in order to preserve vitamins. Frozen fruits keep their nutritional qualities well. Those canned, in jars, in compote have been subjected to high temperatures, as a result of which vitamins are lost but the fiber is preserved.
What about store-bought fruit candies?
They often contain a lot of sugar, and sometimes a lot of fat and additives. For compote, prefer “without added sugar”, and make sure that its composition does not include “concentrated fruit juice”. This trend is made in-house, and is perfect for controlling ingredients. Homemade apricot and carrot fruit juice, yogurt with blueberries and a pinch of coconut sugar, cottage cheese with crushed strawberries, peach compote with orange blossom water and a little honey.
One serving of fruit is:
2 apricots or 1 peach or 2 plums or 2 fresh figs or 1 nectarine or 1 apple
Small box of strawberries, raspberries, raspberries and currants
About ten (80 to 100 g) cherries or plums Mirabell
150 grams of melon or watermelon
7 days of super multivitamin lists
Pamper yourself and take advantage of these healthy and delicious 1,300-calorie days.
- Monday
- breakfast
Tea, herbal tea or coffee without sugar
Smoothie: semi-skimmed plain yogurt, 1 nectarine, 2 tbsp. c. From Linette (flaxseed flour), muesli without added sugar (50 g), 1 tbsp. c. sunflower seeds.
lunch
5 grilled sardines with dill
Mashed potatoes (150gm) with roasted peppers (150gm) + 5gm butter
Carpaccio orange with pomegranate
having dinner
Tomato and strawberry gazpacho with balsamic
Snack tuna (120 g)
Ratatouille (200gm) + 5gm oil
Wheat semolina (80 gm, cooked)
Straciella soft: 1 sugary yogurt + 2 tbsp. c. Chocolate chips or chocolate chips (to put in the freezer during a meal)
- Tuesday
- breakfast
Tea, herbal tea or coffee without sugar
Toast: 60g of rye bread + ricotta (2 tablespoons) + strawberries (50g) + 20g of pecans
lunch
Hickey, julienne or cod with watermelon and lemon
Rice with flavored almond milk (2 parts): Boil 250ml of milk with a pinch of vanilla powder. Add 50 grams of Thai rice, 2 tbsp. c. of sugar, 1 tbsp. c. orange blossom water and cook for 10 minutes.
having dinner
Grated carrots (100 g) + lemon juice dressing + 1 tbsp. c. Vegetable rapeseed oil and chili
(Individual sachet ready to use, Jardin bio brand)
Watermelon plant with raspberry and rose water
- Wednesday
- breakfast
Tea, herbal tea or coffee without sugar
Healthy bowl: 1/2 banana + juice of half a lemon + 1 peach + 2 tbsp. in s. of sunflower seeds, 1 tbsp. c. Chia seeds + grated ginger
lunch
Omelette (2 eggs) with cooked potatoes (100 g) and chopped pepper (100 g)
bread (40 g)
green salad + 1 tbsp. in s. cantaloupe mint sorbet vinegar
having dinner
Watercress salad (25 g) with mushrooms (100 g) + 1 tbsp. in s. vinegar burger
Marinated peach compote, shredded chicken with
Vital green onions with lavender or fruit without added sugar (NatAli)
- Thursday
- breakfast
Tea, herbal tea or coffee without sugar
Avocado Mimosa: 1/2 avocado garnished with 1/2 boiled egg mixed with 1 tbsp. in s. Cottage cheese + salt and pepper
1/2 juiced grapefruit
lunch
Cold zucchini soup with curry (cook 1 zucchini with 1/2 onion + salt, curry and add 1/2 yogurt)
2 seed crackers (U Bio crackers 3 seeds)
Charlotte with red fruits
having dinner
Watermelon Cucumber Mint Juice Coral Lentil Falafel (100g, Carrefour Veg)Romaine Salad with Canned Artichoke Hearts (125g) + Pistachio (25g) + 1 Tbsp. in s. Oil + balsamic vinegar, salt, pepper
- Friday
- breakfast
Tea, herbal tea or coffee without sugar
Porridge: rolled oats (40 g) + milk (150 ml) + 12 cherries (cook with flakes) + cinnamon: all ingredients are cooked for a few minutes.
lunch
Watermelon, radish, baby spinach and feta salad, soybeans
farm bread (50 g)
lemon sorbet (2 tablespoons)
having dinner
Minestrone Picard (300 g) +1 tbsp. c. pesto
1 normal
Fromage blanc fruit skewer, chocolate sauce and split pepper
- Saturday
- breakfast
Tea, herbal tea or coffee without sugar
Country Bread (40g) + Bleu-Blanc-Coeur Butter (10g) + Herbed Ham (50g)
- lunch
Cucumber (150 g) + mint yoghurt sauce
Lamb tagine with apricots and semolina with small vegetables Shake coffee: pour into a shaker or jar 1 tbsp. in s. of instant coffee in 20 cl of fresh water + 1 tbsp. c. Sugar (optional) + ice cubes, shake until foamy.
having dinner
Shrimp (150 gm net) with garlic + 1 tbsp. in s. olive oil
Thai rice (100g cooked)
Eggplant (200 g) with basil and sesame seeds (1 teaspoon)
Citrus terrine with Earl Gray tea
- Sunday
- breakfast
Tea, herbal tea or coffee without sugar
2 small pancakes, 2 tbsp. c. Confipote, 1 natural sheep's yoghurt
lunch
Sandwich: Sea rillette (60g of mackerel mixed with 1 prune) and arugula
Green vegetables (200 grams of cucumber, celery branch and baby asparagus), white cheese sauce (1/2 pot mixed with 2 slices of sun-dried tomatoes)
- Walnut muffin
- having dinner
Grilled turkey skewers with lemon, apricot and thyme
And green bean salad (150 grams) with walnuts (3) + tapnad sauce (mix 1 tablespoon olive oil + 1 tablespoon black olive oil)
Faiselle 0% with chives, salt and pepper
Our Fruit Recipes
Watermelon, radish, spinach, feta salad, soy vinegar
for 4 people
400g watermelon, 1 bunch radish, 120g spinach or arugula, 120g feta, 1/2 red onion, 1/2 bunch fresh coriander, 1/2 bunch fresh mint, 4 tbsp. in s. sunflower seeds
Cut the watermelon pulp into small cubes and remove the seeds. Chop mint, coriander and onion.
In a salad bowl, put baby spinach or watercress, mint, cilantro, onion, watermelon, feta cheese in small cubes, and sliced radish.
In a bowl, make a vinaigrette with 2 tbsp. in s. of soy sauce, 4 tbsp. in s. Olive oil, 2 lemon juices, a piece of ginger (the size of a walnut), peeled and grated, pepper.
In a frying pan, brown the sunflower seeds. Add them to power. Mix everything with vinaigrette.
Soak with watermelon and lemon
for 4 people
4 grits hake (or other white fish) to cut into 4, 1 watermelon, 1 lime, 2 chives, 1 West Indian pepper, 1 garlic clove, 2 Tbsp. to me. olive oil, salt and pepper.
To prepare the sauce: chop the garlic, cayenne pepper, and cayenne pepper. Put everything in a bowl and add lemon juice, 1 tbsp. in s. Oil, salt, pepper. Mix and keep.
Cut the fish into cubes. In a skillet, heat them over high heat at 1 tbsp. in s. of olive oil for 5 minutes.
Divide the fruit using the melon ball and add the marinade to the pan. Continue cooking for 5 minutes on high heat.
Serve fish with cantaloupe and covered with sauce. Served with grilled zucchini slices.
Chicken burger with spicy peach compote
for 4 people
4 burger buns, 320gm grilled chicken breast, 2 soft leeks, 3 prunes, 1/2 tsp. in s. of 4 spices, 1 tsp. in s. of oil, 4 tbsp. c. With tahini, salt and pepper.
Saute chopped shallots over low heat with olive oil, salt and pepper and set aside.
Cut the cooked chicken pieces and mix with the shallot fondue.
Peel the peaches and cut the pulp into pieces. Fruit stew with spices.
Heat the burger bun, and spread it with tahini (sesame cream). Garnish with peach compote, then shredded chicken with leeks.
Charlottes with red fruits
For 4 ramekins
200 g 0 or 20% cottage cheese, 125 g berries or 150 g strawberries, 3 tbsp. c. Aloe vera syrup, 12 crackers, 2 tbsp. in s. Raspberry coulis, 150 cl of water
Save 4 fruits for garnish
In a salad bowl, pour fromage blanc, agave syrup, and fruit. Mix by crushing the fruit. In a bowl, dilute the raspberry coulis with water.
Place wrapping paper on each bowl to cover the sides. Soak the slightly moistened biscuits in the choli and place it on the walls of the ramekin, dome side out.
Fill with fruit curd and finish with the rest of the biscuits on top. Fold the film on top and put it in the refrigerator for at least 4 hours. Serve garnished with the remaining fresh fruit.
Citrus terrine with Earl Gray tea
for two
1 pink pomelo, 2 oranges, 1 yellow or lime (choose unprocessed, post-harvest citrus fruit or organic fruit), 15 cl Earl Gray tea, 3 Tbsp. c. Aloe vera syrup, 5 sheets of gelatin
Soak the gelatin leaves in a bowl of cold water.
Prepare the tea with 15 cl of hot water and a tea bag, and let it steep for 5 minutes. Then add agave syrup.
Peel the citrus fruits, taking care to remove the white membranes. Separate the quarters and also remove the thin transparent envelopes.
Drain the gelatin well by squeezing it between your hands and put it in the saucepan with the tea. Bring to a boil, add fruit when gelatin dissolves and simmer for 5 minutes.
Divide the mixture into a cake pan covered with plastic film (two layers). Put it in the fridge for at least 6 hours (it's best to make this recipe the day before).
Vereen of watermelon with raspberry and rose water
for two
300 g of watermelon, 4 tbsp. to.s. of red fruit coulis, 1 tsp. c. of rose water, a pinch of cardamom powder, a few chopped mint leaves.
Cut the watermelon into balls or cubes with the seeds removed.
In a small bowl, mix cole, cardamom and rose water. Add the watermelon, mix and divide between two cups. Sprinkle with chopped mint. Enjoy the cold well.
