1050 Calorie Low Fat Meal Plan

Here's a 7-day sample week with 22% 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 1050 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 1050 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 1050 Calorie Low Fat Meal Plan

This 1050 Calorie Low Fat Meal Plan gets 22% of its Calories from fat, about 26g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,046 Calories with 106g protein and 105g carbs (including 20g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 1050 Calorie Plan

The Low Fat plan cuts fat from 39g to 26g a day and raises protein from 76g to 106g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 35g of fat or less at 1,050 Calories. This one averages 26g (22%).

Daily averageLow Fat planStandard plan
Calories1,0461,043
Fat26g39g
Protein106g76g
Carbs105g106g
Net carbs86g82g
Fiber20g24g

Want a little less or more? See the 1000 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 1050 Calorie Meal Plan.

Browse Other 1050 Calorie Diet Plans