1040 Calorie Low Fat Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Low Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
If you're looking for a 1040 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 1040 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.
Today's Meal Plan
Breakfast
- Spinach and Mushroom Breakfast Scramble
1 serving
Lunch
- Simple Lemon Pepper Tuna
1 serving
- Avocado Citrus Salad with Mint
1 serving
Dinner
- Simple Lemon Herb Chicken
1 serving
- Black Bean and Salsa Soup
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 1034 Calories, 78g protein, 37g fat, and 106g carbs (84g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Cinnamon Apple Bites 1 serving
Lunch
- Simple Lemon Pepper Tuna 0.5 serving
- Kiwi Berry Smoothie 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Brussels Sprout Slaw 1 serving
Snack
- Light Raspberry yogurt 1 cup
Day 2
Breakfast
- Apple Toast 1 serving
Lunch
- Almonds and Blueberries Yogurt Snack 1 serving
- Strawberries 1 cup
Dinner
- Chicken and Ranch Wrap 1 wrap
- Avocado Coleslaw 1 serving
Snack
- Granola 1 ounce
Day 3
Breakfast
- Basic Egg White Omelet 1 serving
- Banana 1 banana
Lunch
- Simple Lemon Pepper Tuna 1 serving
- Apple 1 apple
Dinner
- Chicken Spinach Wrap 1 wrap
- Balsamic Sautéed Spinach 1 serving
Snack
- Light Raspberry yogurt 1 cup
Day 4
Breakfast
- Kiwi Berry Smoothie 1 serving
Lunch
- Avocado with Feta & Pomegranate on Toast 1 serving
- Curried Cabbage and Carrot Slaw 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Brussels Sprout Slaw 1 serving
Snack
- Avocado Rice Cake 1 serving
Day 5
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Buttered Toast 1 slice
Lunch
- Tuna and Hummus 0.5 serving
- Yogurt with Pumpkin & Cinnamon 1 serving
Dinner
- Chicken and Ranch Wrap 1 wrap
- Zesty Honey Kale 1 serving
Snack
- Veggie Nori Roll 1 serving
Day 6
Breakfast
- Basic Egg White Omelet 1 serving
- Kiwi Berry Smoothie 1 serving
Lunch
- Almonds and Blueberries Yogurt Snack 1 serving
- Strawberries 1 cup
Dinner
- Maple Glazed Chicken 1 serving
- Tuna in Cucumber Cups 1 serving
Snack
- Granola 1 ounce
Day 7
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Blueberry Yogurt 1 serving
Lunch
- Avocado with Feta & Pomegranate on Toast 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Dinner
- Chicken and Ranch Wrap 1 wrap
- Avocado Coleslaw 1 serving
Snack
- Veggie Nori Roll 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more