Jackfruit for Weight Loss: Easy Low-Calorie Meal Plan and Tips
Jackfruit is great for weight loss because it is low in calories, has almost no fat and is high in fibre, so it fills you up. Use young jackfruit instead of meat at lunch or dinner, for example in tortillas, stir-fries or curries.
Do you want to lose a few kilos, but don’t want to go hungry or eat the same thing every day? Try adding something new to your calorie-controlled diet, like jackfruit. At first, this exotic fruit looks like meat. But it is really a plant-based wonder, full of fibre, volume and options. Maybe you are going vegan, or maybe you just want a light swap for meat. Either way, jackfruit will surprise you.
Why is jackfruit good for weight loss?
Jackfruit is a real volume champion. It is low in calories and has almost no fat. But it is high in fibre, so it fills you up. That means you can eat more food and still take in fewer calories.
Here are more reasons to try jackfruit:
It has no cholesterol or saturated fat. That’s helpful if your cholesterol is a bit high.
Its texture is like pulled meat. People who are new to plant-based food like that.
It is filling and satisfying, so you won’t feel like you are missing out.
So if you want new foods without giving up filling meals, jackfruit is well worth a try.
Nutrition specialist Ing. Kateřina Jakešová says:
“Jackfruit contains not only fibre but also small amounts of B vitamins, potassium and antioxidants. Thanks to its low glycaemic index, it’s suitable for anyone who keeps an eye on their blood sugar. When you’re losing weight, it’s an ideal choice for light yet filling meals.”
With this low-calorie fruit, you can get in shape more easily. Then you can happily slip into your favourite fitted dresses or smart outfits and feel great and confident.
Tip: Look at the Erika Fashion collection. You’ll find dresses in many cuts, lengths and colours. They are great for summer and for special occasions.
How do you cook with jackfruit?
You might be thinking: “OK, jackfruit sounds great, but what do I do with it at home?” Good news: it’s easy to cook, and the results are great.
In the kitchen, people mostly use young, unripe jackfruit. It has a neutral taste, and its stringy texture looks like pulled meat. It’s perfect for savoury dishes. Just fry it for a short time, add your favourite spices or sauce, and serve it in a tortilla, with rice or in a salad. It loves BBQ, chilli and curry spices. It also works with smoked paprika or lemongrass.
Our canned jackfruit from Jackies is young, organic jackfruit, already cut into pieces, with no skin or tough parts. It’s ready to use. You don’t need to chop or peel it. Just rinse it under water to wash off the lime brine. Then season it the way you like. It takes very little effort, and it tastes great.
How do you add jackfruit to a weight-loss meal plan?
You don’t need to build your whole diet around jackfruit right away. It’s enough to eat it for lunch or dinner, for example. It works really well in hot dishes instead of meat. Try it as a tortilla filling, in an Asian stir-fry or as the base of a curry. The best part? It soaks up the flavour of any spices you like.
TIP: Want something to nibble between meals? Try Jackies chips. They’re perfect when you have a craving but want to stick to your plan.
Sample jackfruit meal plan for weight loss
This plan has about 1,500–1,600 kcal a day. It suits normal weight loss with some exercise. You can change the amounts to fit your day.
Breakfast: porridge with chia seeds, almond milk, a teaspoon of nut butter and berries (or jackfruit)
Snack: plain yoghurt or quark with a handful of granola and a few pieces of apple
Lunch: quesadilla filled with jackfruit and vegan cheese
Snack: jackfruit chips or vegetable sticks with hummus
Dinner: creamy coconut curry with jackfruit, chickpeas, peas and rice
TIP: Want more ideas for cooking with jackfruit? We made a cookbook full of jackfruit recipes for you.
Why try something new?
Losing weight doesn’t have to mean going without or eating boring food. Just give new foods a chance. Pick ones that fill you up, taste great and help you reach your goal. Jackfruit is exactly that kind of food. It makes your meals more fun and shows that plant-based food can be healthy and easy.
Make it into a quick packed lunch or a dinner after a workout. Or grab healthy chips when a craving hits. You won’t get bored with jackfruit. Give it a chance, and see how easy losing weight can be.
Author: Ing. Kateřina Jakešová, nutrition specialist and copywriter
FAQ: Jackfruit and weight loss
Is jackfruit good for weight loss?
Yes. It is low in calories, almost fat-free and high in fibre, so it keeps you full.
Does jackfruit have cholesterol?
No. Jackfruit has no cholesterol and no saturated fat.
How do I prepare canned jackfruit?
Rinse off the lime brine, then fry it and add your favourite spices or sauce.
When should I eat jackfruit on a diet?
It works best at lunch or dinner as a swap for meat, for example in a curry or tortilla.