Florida Grapefruit

From our sponsor: Eat to fuel fitness and refine your eating habits with the new Grapefruit Active Lifestyle Meal Plan!

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Eat to Fuel Fitness!

Some foods may help fuel a healthy lifestyle by delivering energy and nutrients needed to support physical activity. The new Grapefruit Active Lifestyle Meal Plan provides seven days of meals and snacks to help fuel women exercising regularly or gearing up for marathon season.

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The Grapefruit Active Lifestyle Meal Plan

The Grapefruit Active Lifestyle Meal Plan is a simple, flexible and nutritionally balanced seven-day eating regimen created by Dawn Jackson Blatner, RD, CSSD, especially for women looking to refine their eating habits and maintain a fitness routine. The plan is designed with busy women in mind and includes nutritious, simple-to-prepare meal solutions and delicious snack choices.

Read on to learn more about the plan!

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Think Pink!

Fresh grapefruit and 100 percent grapefruit juice are the centerpieces of the eating plan because of their invigorating taste, nutrient-rich profile and potential health and weight management benefits when coupled with a healthy diet and lifestyle.

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Balancing Act

The plan includes three balanced meals and two sensible snacks each day, which follow the USDA’s MyPlate food guidance system and include nutrient-rich whole grains, fruit and vegetables, low-fat dairy and lean protein. Each day’s suggested meals and snacks add up to approximately 1,600 calories, and can be personalized by adding or removing a daily snack.

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Make It Yours

This flexible plan includes simple substitutions to meet the needs of individuals following vegetarian or vegan eating regimens, and common ingredient swaps to tailor the plan based on personal food preferences.

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Sweet, Sassy and Satisfied

The Grapefruit Active Lifestyle Meal Plan was designed to offer a satisfying balance of foods with fiber, protein and high-water content to help contribute to a feeling of fullness. If you become hungry while following this plan, the plan offers some flexibility that may allow an additional snack or other adjustment.

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Stay on Track

You may continue to repeat the plan for as long as you’d like, shuffling the order of meals and snacks and utilizing ingredient swaps as necessary to keep the plan fresh and exciting. Just be sure to check with your doctor before beginning any long-term meal plan.

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The Standard Plan

A typical day on the Standard Plan may include a Grapefruit-Berry Smoothie for breakfast, Greek Salad with Grilled Chicken and Pita Croutons for lunch, and Grapefruit Dijon Salmon with Snap Peas and Quinoa for dinner.

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The Vegetarian Plan

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The Vegan Plan

A typical day on the Vegan Plan may include Tofu and Spinach Scramble with Toast and Soy Café au Lait for breakfast, Grilled Tofu and Hummus Wraps and Mixed Green Salad with Grapefruit Vinaigrette for lunch, and Spicy Black Bean Tacos with Grapefruit Cabbage Slaw for dinner.

Keep reading for great recipe samples from the plan!

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Grapefruit Berry Smoothie

Ingredients: 1/4 cup rolled oats, 1 cup 100% Florida grapefruit juice, 1 container (6 ounces) Greek plain low-fat yogurt, 1/2 cup frozen unsweetened mixed berries, 1 tablespoon honey or 100% maple syrup


Pulse oats in blender until powdery. Add remaining ingredients and blend until smooth.


Makes 1 serving

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Broiled Grapefruit with Yogurt, Walnuts and Coconut

Ingredients: 1/2 Florida pink or red grapefruit, 2 teaspoons honey or 100% maple syrup (divided), 1 container (6 ounces) Greek plain low-fat yogurt (divided), 2 tablespoons chopped walnuts (divided), 2 teaspoons shredded unsweetened coconut (toasted, divided), cinnamon (to taste), 1 slice whole grain bread (toasted)


Preheat broiler. Place grapefruit half on foil-lined baking sheet and top with 1 teaspoon of honey. Broil 6 minutes, until golden. Top grapefruit with a dollop of yogurt, then sprinkle with desired amount of walnuts, coconut and cinnamon. Combine remaining yogurt, walnuts, coconut and cinnamon in a small bowl. Enjoy broiled grapefruit with yogurt mixture and toast drizzled with remaining honey on the side.


Makes 1 serving

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Spicy Fish Tacos with Grapefruit Cabbage Slaw

Ingredients: 4 ounces white fish (such as tilapia, cod, halibut or snapper), 1 lime (zested and juiced), 1 teaspoon honey or agave nectar, 1/4 to 1/2 teaspoon chili powder (or to taste), 1/2 jalapeño (seeded and finely diced), sea salt and black pepper (to taste), 1 cup pre-shredded broccoli slaw, 1/2 Florida pink or red grapefruit (thinly segmented), 1/4 cup julienned radishes, 2 tablespoons chopped cilantro, 2 corn tortillas (warmed/toasted in dry skillet)


Grill or broil fish until internal temperature reaches 145° F. Whisk lime zest and juice, honey, chili powder, jalapeño, salt and pepper. Toss mixture with slaw, grapefruit, radishes and cilantro. Serve fish and slaw in tortillas.


Makes 1 serving

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Thai Steak and Grapefruit Salad with Sweet Potato Croutons

Ingredients: 2.5 ounces lean steak, 1 small sweet potato (cut into 1/2-inch cubes), 3 cups mixed salad greens, 1/2 Florida grapefruit (segmented), 1/4 cup shredded carrots, 2 tablespoons chopped cilantro, 2 tablespoons chopped green onions, 1 tablespoon chopped peanuts, red pepper flakes to taste 


For dressing: 1 lime (zested and juiced), 1 teaspoon honey or agave nectar, sea salt and black pepper to taste


Grill or broil steak until internal temperature reaches 145° F. Meanwhile, place sweet potato cubes on a baking sheet and mist with cooking spray. Roast in the oven at 400° F for about 25 minutes, flipping once during cooking time, until lightly browned. Whisk together dressing ingredients and toss with salad greens, grapefruit, carrots, cilantro and green onions. Place steak on top of salad and sprinkle with peanuts and sweet potato croutons. Add red pepper flakes.


Makes 1 serving


Keep scrolling for great meal plan tips!

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Ingredient Swaps

Common ingredient swaps are a great way to keep the plan fresh so you can follow it week after week. Try these substitution ideas to shake up your recipes without drastically altering their nutritional profiles.


• Protein swaps: skinless chicken breast, lean turkey, lean beef, fish, shellfish
• Plant-based protein swaps: tofu, edamame, tempeh, white beans, black beans, garbanzo beans, lentils
• Grain swaps: brown rice, quinoa, barley, whole wheat couscous
• Dairy swaps: low-fat versions of non-dairy yogurt, such as soy or coconut, Greek yogurt, cottage cheese, ricotta cheese
• Wholesome condiments: hummus, chunky salsa, marinara sauce, flavored mustard, vinegar

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Get the Scoop!

For full information on the eating plan, variations, recipes, nutritionals and more, check out and “like” Juicy Scoop on Facebook!

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First Published March 23, 2012

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