1400 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 1400 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
- Nonfat yogurt
1 bowl
Lunch
- Creamy Green Chia Smoothie
1 serving
- Spinach and Broccoli Salad
1 serving
Dinner
- Fish Burger
1 burger
- Cucumber Avocado Salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 1395 Calories, 101g protein, 51g fat, and 144g carbs (119g 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
- Protein Power Oats 1 serving
- Cinnamon Apple Bites 1 serving
Lunch
- Tuna in Cucumber Cups 1 serving
Dinner
- Chicken and Ranch Wrap 1 wrap
- Easy Spinach and Scallion Salad 0.5 serving
Snack
Day 2
Breakfast
- Egg Whites on Toast 1 slice
- Yogurt & Cantaloupe 1 serving
Lunch
- Raspberry Peanut Butter Protein Smoothie 1 serving
- Strawberries 1 cup
Dinner
- Chicken Fajitas 1 serving
- Cabbage Cucumber Salad 1 serving
Snack
- Peaches & Almond Butter on Toast 1 serving
Day 3
Breakfast
- Protein Power Oats 1 serving
- Buttered Toast 1 slice
Lunch
- Vanilla Banana Protein Shake 1 serving
- Simple Spinach Salad 1 serving
Dinner
- Spicy Chicken Soup 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Cinnamon Yogurt with Sliced Apple 1 serving
Day 4
Breakfast
- Raspberry Peanut Butter Protein Smoothie 1 serving
- Cinnamon Apple Bites 1 serving
Lunch
- Almonds and Blueberries Yogurt Snack 1 serving
- Lettuce Cucumber Walnut Salad 1 serving
Dinner
- Chicken Fajitas 1 serving
- Garlic Spinach 0.5 serving
Snack
Day 5
Breakfast
- Veggie Omelet 1 serving
- Rice Cakes with Banana & Almond Butter 1 serving
Lunch
- Greek Yogurt and Berry Parfait 1 serving
Dinner
- Spicy Chicken Soup 1 serving
- Balsamic Sautéed Spinach 1 serving
Snack
- Banana, Peanut Butter and Raisins 1 banana
Day 6
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Apple Toast 1 serving
Lunch
- Yogurt with Avocado & Basil 1 serving
- Blueberries 1 cup
Dinner
- Chicken Fajitas 1 serving
- Carrots 1 cup
Snack
- Peaches & Almond Butter on Toast 1 serving
Day 7
Breakfast
- Egg Whites on Toast 1 slice
- Yogurt & Cantaloupe 1 serving
Lunch
- Baby Carrot Banana Smoothie 1 serving
- Simple Spinach Salad 1 serving
Dinner
- Spicy Chicken Soup 1 serving
- Grilled Zucchini Spears 0.5 serving
Snack
- Banana, Peanut Butter and Raisins 1 banana
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