Here's a 7-day sample week with 26% of Calories from fat. Build your own day below, or jump to the full week.
Matcha Green Tea Chia Pudding 1 serving
Cottage Cheese & Pineapple 1 serving
Strawberry Protein Shake 1 serving
Fresh Cherries 1 cup
White Bean and Chicken Stir Fry 1 serving
This 1700 Calorie Low Fat Meal Plan gets 26% of its Calories from fat, about 48g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,664 Calories with 150g protein and 170g carbs (including 25g of fiber).
High Protein Omelet 1
serving
Rice Cake with Lox & Cream Cheese 1
serving
Southwestern Salad with Black Beans 1
serving
Basic Protein Shake 1
cup
Tostada Salad 1
serving
Tuna Sweetcorn Salad 1
serving
Blueberry Protein Pancakes 1
serving
Oranges 1
fruit
Sesame Tuna Salad 1
serving
Banana 1
banana
Tilapia with Kale and Tomato 1
serving
Garlic Tomato Couscous 1
serving
Mango Raspberry Rice Bowl ½
serving 
Cucumber Tomato Salad with Tuna 1
serving
Broiled Fish with Summer Tomato Sauce 1
servings
Spanish-style Toast with Tomato 1
serving
Vanilla Protein Shake 1
serving
Fruit Salad 1
serving
Mango Protein Shake 1
shake
Cherry Tomato, Dill, and Tuna Salad 1
serving
Chicken & Mayo Bagel 1
bagel
Greek Yogurt with Blue and Blackberries 1
serving
Cinnamon Apple Protein Oatmeal 1
serving Sesame Tuna Salad 1
serving Banana 1
banana
Grilled Cod 1
(8 oz) Fillet
Curried Couscous with Peas 1
serving High Protein Omelet 1
serving Rice Cake with Lox & Cream Cheese 1
serving
Tuna Stuffed Pepper 1
pepper
Cod Stir-Fry 1
serving
Thai-Inspired Mango Apple Salad 1
servings Greek Yogurt with Blue and Blackberries 1
serving
Zucchini Scramble 1
serving
Cinnamon, Honey, Apple Cottage Cheese 1
serving
Tarragon and Dijon Chicken Salad 1
serving
Yogurt & Apricots 1
serving
Garlic Broccoli Tofu 1 ½
serving
Green Bean Tuna Salad 1
serving
Vanilla Banana Protein Shake 1
servingThe Low Fat plan cuts fat from 62g to 48g a day and raises protein from 130g to 150g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 56g of fat or less at 1,700 Calories. This one averages 48g (26%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 1,664 | 1,698 |
| Fat | 48g | 62g |
| Protein | 150g | 130g |
| Carbs | 170g | 171g |
| Net carbs | 145g | 138g |
| Fiber | 25g | 32g |
Want a little less or more? See the 1600 Calorie Low Fat Meal Plan or the 1800 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 1700 Calorie Meal Plan.
1700 Calorie Keto Meal Plan 50g net carbs a day or less, about 12% of Calories
1700 Calorie Vegan Meal Plan Plants only, no animal products
1700 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1700 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1700 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1700 Calorie Low Carb Meal Plan 106g carbs a day or less, 25% of Calories
1700 Calorie High Protein Meal Plan At least 149g protein a day, 35% of Calories
1700 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
