for Weight Loss
Here's a 7-day sample week with 25% of Calories from fat. Build your own day below, or jump to the full week.
Banana Egg Pancakes 2 pancakes
Nonfat greek yogurt 1 cup
Mexican Cottage Cheese Salad 1 serving
Garlic Cod with Roasted Potatoes 1 serving
Asparagus Herb Delight 1 serving
This 1250 Calorie Low Fat Meal Plan gets 25% of its Calories from fat, about 35g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,244 Calories with 122g protein and 123g carbs (including 26g of fiber).
Cantaloupe 2
slices
Tuna and Hummus ½
serving
Chocolate Milk Whey Protein Shake 1
serving
Tilapia with Tomatoes and Basil 1
serving
Mung Bean Salad 1
serving
Blueberry Yogurt 1
serving
Peanut Butter Protein Oats 1
serving
Tuna and Avocado Wrap 1
serving
Oranges 1
fruit
Tilapia with Kale and Tomato 1
serving
Steamed Broccoli with Tomato 1
serving
Yogurt with Grape-nut Cereal and Honey 1
serving
Blueberry Parfait 1
serving
Simple Lemon Pepper Tuna 1
serving
Banana, Peanut Butter and Raisins 1
banana
Grilled Cod 1
(8 oz) Fillet
Simple Fennel and Orange Salad 1
serving
Veggie Nori Roll 1
serving
Chicken and Dill Protein Scramble 1
serving
Fruit Salad ½
serving
White Bean & Artichoke Toast 1
serving
Cherry Tomato, Dill, and Tuna Salad 1
serving
Broiled Fish with Summer Tomato Sauce 1
servings
Jicama Slaw 1
serving
Cinnamon Blueberry Yogurt Smoothie 1
serving
Blueberries 1
cup
Tuna Turmeric Salad 1
servings
Greek Yogurt Honey Toast 1
serving
Chicken with Chipotle Gravy 1
serving
Zesty Honey Kale 1
serving
Very Green Veggie Protein Smoothie 1
serving
Spinach and Mushroom Breakfast Scramble 1
serving
Apples and Peanut Butter 1
apple
Tuna Avocado Salad 1
serving
Ginger, Apple, and Mint Green Smoothie 1
serving
Lime & Curry Tilapia 1
serving
Spanish-style Toast with Tomato 1
serving
Light Raspberry yogurt 1
cup Banana, Peanut Butter and Raisins 1
banana
Tuna and Avocado Salad 1
serving
Fresh Cherries 1
cup Garlic Cod with Roasted Potatoes 1
serving Blueberry Yogurt 1
servingThe Low Fat plan cuts fat from 47g to 35g a day and raises protein from 94g to 122g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 41g of fat or less at 1,250 Calories. This one averages 35g (25%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 1,244 | 1,259 |
| Fat | 35g | 47g |
| Protein | 122g | 94g |
| Carbs | 123g | 125g |
| Net carbs | 97g | 100g |
| Fiber | 26g | 25g |
Want a little less or more? See the 1200 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 1250 Calorie Meal Plan.
1250 Calorie Keto Meal Plan 50g net carbs a day or less, about 16% of Calories
1250 Calorie Vegan Meal Plan Plants only, no animal products
1250 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1250 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1250 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1250 Calorie Low Carb Meal Plan 78g carbs a day or less, 25% of Calories
1250 Calorie High Protein Meal Plan At least 110g protein a day, 35% of Calories
1250 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
