for Weight Loss
Here's a 7-day sample week with 24% of Calories from fat. Build your own day below, or jump to the full week.
Protein Power Oats 1 serving
Cabbage and Carrot Juice 1 serving
Spinach and Chia Smoothie 1 serving
Celery 2 stalks
Grilled Turkey Wrap 1 serving
Grilled Romaine with Lemon 1 serving
This 1200 Calorie Low Fat Meal Plan gets 24% of its Calories from fat, about 32g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,189 Calories with 113g protein and 122g carbs (including 25g of fiber).
Spinach and Mushroom Breakfast Scramble 1
serving
Cinnamon Apple Bites 1
serving
Tuna and Avocado Wrap 1
serving
Strawberry Yogurt Smoothie 1
serving
Mango Raspberry Rice Bowl ½
serving 
Grilled Peaches with Honey 1
peach half
Tuna Turmeric Salad 1
servings
Banana 1
banana
Baked Coconut Cilantro Tilapia 1
serving
Carrots with Hummus 1
serving
Light Peach Yogurt 1
cup
Banana Almond Butter 1
serving
Spinach Meal Shake 1
serving
Grown-Up PB&J Toast 1
servings
Cherry Tomato, Dill, and Tuna Salad 1
serving
Pan-Seared Chicken with Herbed Potatoes 1
serving
Simple Cottage Cheese Salad 1
serving
Blueberry Yogurt 1
serving Spinach and Mushroom Breakfast Scramble 1
serving
Apples and Peanut Butter 1
apple
Tuna and Hummus 1
serving
Green Power Protein Smoothie 1
serving
Lemon Pepper Baked Tilapia 1
serving Carrots with Hummus 1
serving
Yogurt with Grape-nut Cereal and Honey 1
serving
Basic Egg White Omelet 1
serving
Fruit Salad 1
serving
Strawberry Cottage Cheese Smoothie 1
serving
Carrots 1
serving
Lime & Curry Tilapia 1
serving
Spanish-style Toast with Tomato 1
serving Blueberry Yogurt 1
serving
Cinnamon Protein Oats 1
serving
Tuna Avocado Salad 1
serving Banana 1
banana Carrots with Hummus 1
serving Yogurt with Grape-nut Cereal and Honey 1
serving Spinach and Mushroom Breakfast Scramble 1
serving Cinnamon Apple Bites 1
serving
Tuna Avocado Sandwich 1
serving
Cucumber Slices 1
serving
Broiled Fish with Summer Tomato Sauce 1
servings
Jicama Slaw 1
serving Blueberry Yogurt 1
servingThe Low Fat plan cuts carbs from 151g to 122g a day and raises protein from 60g to 113g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 40g of fat or less at 1,200 Calories. This one averages 32g (24%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 1,189 | 1,198 |
| Fat | 32g | 45g |
| Protein | 113g | 60g |
| Carbs | 122g | 151g |
| Net carbs | 97g | 116g |
| Fiber | 25g | 34g |
Want a little less or more? See the 1100 Calorie Low Fat Meal Plan or the 1300 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 1200 Calorie Meal Plan.
1200 Calorie Keto Meal Plan 50g net carbs a day or less, about 17% of Calories
1200 Calorie Vegan Meal Plan Plants only, no animal products
1200 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1200 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1200 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1200 Calorie Low Carb Meal Plan 75g carbs a day or less, 25% of Calories
1200 Calorie High Protein Meal Plan At least 105g protein a day, 35% of Calories
1200 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
