1300 Calorie Low Fat Meal Plan for 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.
Looking to lose weight with a 1300 calorie meal plan? For those following a low-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
- Protein Silver Dollar Blueberry Pancakes
1 serving
- Granola
1 ounce
Lunch
- Greek Yogurt with Mixed Berries
1 serving
- Turkey and Avocado Wrap
1 serving
Dinner
- Kidney Bean Quesadillas
1 tortilla
- Zesty Honey Kale
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 1293 Calories, 98g protein, 47g fat, and 132g carbs (105g 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 Protein Oats 1 serving
- Buttered Toast 1 slice
Lunch
- Balsamic Arugula Salad 0.5 serving
Dinner
- Almond Butter Chicken Salad Lettuce Wrap 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 2
Breakfast
- Vanilla Banana Protein Shake 1 serving
- Granola 1 ounce
Lunch
- Greek Yogurt with Mixed Berries 1 serving
- Green salad 0.5 serving
Dinner
- Chicken Fajitas 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Almonds 1 ounce
Day 3
Breakfast
- Yogurt with Avocado & Basil 1 serving
- Grapes 1 cup
Lunch
- Raspberry Peanut Butter Protein Smoothie 1 serving
- Strawberries 1 cup
Dinner
- Tilapia with Kale and Tomato 1 serving
- Apple Celery Salad 1 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 4
Breakfast
- Greek Yogurt with Blue and Blackberries 1 serving
- Apple Toast 1 serving
Lunch
- Post-Workout Banana Protein Smoothie 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Dinner
- Chicken Wraps 1 rollup
- Green salad 1 serving
Snack
- Peaches & Almond Butter on Toast 1 serving
Day 5
Breakfast
- Cinnamon Protein Oats 1 serving
- Buttered Toast 1 slice
Lunch
- Heirloom Tomato Basil Mozzarella Salad 0.5 serving
Dinner
- Tilapia with Kale and Tomato 1 serving
- Apple Celery Salad 1 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 6
Breakfast
- Raspberry Peanut Butter Protein Smoothie 1 serving
- Cinnamon Apple Bites 1 serving
Lunch
- Greek Yogurt with Mixed Berries 1 serving
- Balsamic Arugula Salad 0.5 serving
Dinner
- Chicken Fajitas 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Lemon Parmesan Salad 1 salad
Day 7
Breakfast
- Cinnamon Protein Oats 1 serving
- Granola 0.5 ounce
Lunch
- Bell Pepper and Hummus Snack 0.5 serving
Dinner
- Chicken Cabbage Salad 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Peaches & Almond Butter on Toast 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.
Learn More Start a Free Account
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