Here's a 7-day sample week with 24% of Calories from fat. Build your own day below, or jump to the full week.
Apple Granola "Cookies" 1 serving
Sweet Cottage Cheese & Blue Berries 1 serving
Strawberry Protein Shake 1 serving
Curried Cabbage and Carrot Slaw 1 serving
Mushroom and Soba Miso Soup 2 servings
Green Bean Tuna Salad 1 serving
This 1650 Calorie Low Fat Meal Plan gets 24% of its Calories from fat, about 44g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,636 Calories with 153g protein and 167g carbs (including 25g of fiber).
Curry Cheddar Scrambled Eggs ½
serving
Protein-boosted Honey Yogurt 1
serving
Peach Protein Smoothie 1
shake
Cherry Tomato, Dill, and Tuna Salad ½
serving
Chicken & Mayo Bagel 1
bagel
Grown-Up PB&J Toast 1
servings
Quick and Easy Home Fries 1
serving
Cottage Cheese and Black Bean Tuna Salad 1
serving
Seared Sea Bass with White Beans 1 ½
servings
Grilled Asparagus ½
serving
Almonds and Blueberries Yogurt Snack 1
serving
Cinnamon Apple Protein Oatmeal 1
serving
Simple Lemon Pepper Tuna 1
serving
Toast with Figs, Ricotta, and Honey 1
serving
One Pan Baked Salmon and Zucchini 1 ½
servings
Spanish-style Toast with Tomato 1
serving
Protein Greek Yogurt and Fruit Salad 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Cottage Cheese & Pineapple 1
serving
Cucumber Tomato Salad with Tuna 1
serving
Lavash Chicken Wrap 1
wrap
Edamame Sesame Bowl 1
serving Grown-Up PB&J Toast 1
servings
Oatmeal Banana Protein Shake 1
shake Simple Lemon Pepper Tuna 1
serving Toast with Figs, Ricotta, and Honey 1
serving
Pan-Seared Cod with Lemon Dill Potatoes 1 ½
serving
Broccoli with Hummus & Sesame Seeds ½
serving
Greek Yogurt with Blue and Blackberries 1
serving
High Protein Omelet 1
serving Quick and Easy Home Fries ½
serving
Tuna Turmeric Salad 1
servings
Yogurt & Raisins 1
serving
Lemon Pepper Cod 1
fillet
Curried Couscous with Peas 1
serving
Post-Workout Banana Protein Smoothie 1
serving
Spinach and Mushroom Eggs 1
serving
Southwestern Salad with Black Beans 1
serving
Basic Protein Shake 1
cup
Cod Stir-Fry 1
serving
Simple Fennel and Orange Salad 1
serving Protein Greek Yogurt and Fruit Salad 1
servingThe Low Fat plan cuts fat from 61g to 44g a day and raises protein from 119g to 153g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 55g of fat or less at 1,650 Calories. This one averages 44g (24%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 1,636 | 1,631 |
| Fat | 44g | 61g |
| Protein | 153g | 119g |
| Carbs | 167g | 167g |
| Net carbs | 142g | 133g |
| Fiber | 25g | 34g |
Want a little less or more? See the 1600 Calorie Low Fat Meal Plan or the 1700 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 1650 Calorie Meal Plan.
1650 Calorie Keto Meal Plan 50g net carbs a day or less, about 12% of Calories
1650 Calorie Vegan Meal Plan Plants only, no animal products
1650 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1650 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1650 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1650 Calorie Low Carb Meal Plan 103g carbs a day or less, 25% of Calories
1650 Calorie High Protein Meal Plan At least 145g protein a day, 35% of Calories
1650 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
