1000 Calorie Low Fat Meal Plan

Here's a 7-day sample week with 24% of Calories from fat. Build your own day below, or jump to the full week.

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 1000 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 1000 Calorie diet, consult with a healthcare professional to ensure it's safe for you.
  • Focus on nutrient density: With fewer Calories, it's crucial to maximize the nutritional value of every meal.
  • Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1000 Calorie Low Fat Meal Plan

This 1000 Calorie Low Fat Meal Plan gets 24% of its Calories from fat, about 27g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,005 Calories with 99g protein and 98g carbs (including 19g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 1000 Calorie Plan

The Low Fat plan cuts fat from 38g to 27g a day and raises protein from 74g to 99g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 33g of fat or less at 1,000 Calories. This one averages 27g (24%).

Daily averageLow Fat planStandard plan
Calories1,005997
Fat27g38g
Protein99g74g
Carbs98g100g
Net carbs79g78g
Fiber19g22g

Want a little less or more? See the 900 Calorie Low Fat Meal Plan or the 1100 Calorie Low Fat Meal Plan.

See all our Low Fat meal plans. Not following a specific diet? See the 1000 Calorie Meal Plan.

Browse Other 1000 Calorie Diet Plans