Here's a 7-day sample week with 25% of Calories from fat. Build your own day below, or jump to the full week.
Kale and Rice Protein Smoothie 1 serving
Honey Grapefruit with Banana 1 serving
Tuna & White Bean Salad 1 serving
Yogurt & Applesauce 1 serving
Simple Spicy Garlic Shrimp 2 servings
Garlic Rice 1 serving
This 1800 Calorie Low Fat Meal Plan gets 25% of its Calories from fat, about 49g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,771 Calories with 161g protein and 179g carbs (including 25g of fiber).
Cinnamon Apple Protein Oatmeal 1
serving
Tuna Stuffed Pepper 1
pepper
Pan-Seared Cod with Lemon Dill Potatoes 2
serving
Cherry Tomato White Bean Salad ½
serving
Protein Greek Yogurt and Fruit Salad 1
serving
High Protein Omelet 1
serving
Baked Cinnamon Bananas 1
serving
Simple Lemon Pepper Tuna 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Seared Sea Bass with White Beans 1 ½
servings
Sea Salt Edamame ½
serving
Green Tea Protein Smoothie 1
smoothie
Ham and Egg Scramble 1
serving
Orange-Vanilla Protein Smoothie 1
serving
Cherry Tomato, Dill, and Tuna Salad 1
serving
Chicken & Mayo Bagel 1
bagel Protein Greek Yogurt and Fruit Salad 1
serving
Fruit Salad 1
serving
Peanut Butter Protein Yogurt 1
serving
Sesame Tuna Salad 1
serving
Rice Cake with Strawberries and Honey 1
serving
Chicken with Chipotle Gravy 1
serving
Vanilla Protein Shake 1
serving
Chicken and Dill Protein Scramble 1
serving
Quick and Easy Home Fries 1
serving
Cucumber Tomato Salad with Tuna 1
serving
Toast with Figs, Ricotta, and Honey 1
serving
Pan-Seared Cod with Lemon and Dill 1
serving
Curried Couscous with Peas 1
serving
Cinnamon Protein Oats 1
serving
Chia Cottage Cheese with Blueberries 1
serving Sesame Tuna Salad 1
serving Rice Cake with Strawberries and Honey 1
serving
Garlic Cod with Roasted Potatoes 1
serving
Spinach, Ham, and Pear Salad 1
serving Protein Greek Yogurt and Fruit Salad 1
serving
Egg in a Cup 1
serving
Cottage Fruit Salad 1
serving
Raspberry Frosty Blended Salad 1
serving
Protein-boosted Yogurt 1
serving
Cod Stir-Fry 1
serving
Quick White Bean Salad 1
serving
Post-Workout Banana Protein Smoothie 1
servingThe Low Fat plan cuts carbs from 211g to 179g a day and raises protein from 102g to 161g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 60g of fat or less at 1,800 Calories. This one averages 49g (25%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 1,771 | 1,790 |
| Fat | 49g | 69g |
| Protein | 161g | 102g |
| Carbs | 179g | 211g |
| Net carbs | 154g | 177g |
| Fiber | 25g | 34g |
Want a little less or more? See the 1700 Calorie Low Fat Meal Plan or the 1900 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 1800 Calorie Meal Plan.
1800 Calorie Keto Meal Plan 50g net carbs a day or less, about 11% of Calories
1800 Calorie Vegan Meal Plan Plants only, no animal products
1800 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1800 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1800 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1800 Calorie Low Carb Meal Plan 112g carbs a day or less, 25% of Calories
1800 Calorie High Protein Meal Plan At least 158g protein a day, 35% of Calories
1800 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
