Here's a 7-day sample week with 27% of Calories from fat. Build your own day below, or jump to the full week.
Vanilla Protein Shake 1 serving
Strawberry Banana Quesadilla 1 serving
Cilantro Crab & Corn Stuffed Peppers 2 servings
Cinnamon Yogurt with Sliced Apple 1 serving
Balsamic and Soy Chicken Breast 2 servings
Waldorf-ish Salad 1 serving
This 1950 Calorie Low Fat Meal Plan gets 27% of its Calories from fat, about 56g fat a day over seven days. It gives you three meals and a snack a day, averaging 1,898 Calories with 167g protein and 193g carbs (including 28g of fiber).
Cucumber Tomato Salad with Tuna 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Seared Sea Bass with White Beans 1 ½
servings
Sea Salt Edamame ½
serving Vanilla Protein Shake 1
serving
Chicken and Dill Protein Scramble 1
serving
Quick and Easy Home Fries 1
serving
Cucumber Sandwich 1 ½
serving
Protein-boosted Yogurt 1
serving
Cod Stir-Fry 1
serving
Spanish-style Toast with Tomato 1
serving
Greek Yogurt and Fruit Salad 1
serving
High Protein Omelet 1
serving
Cherry Tomato, Dill, and Tuna Salad 1
serving
Pan-Seared Cod with Lemon Dill Potatoes 2
serving
Cherry Tomato White Bean Salad ½
serving
Protein Greek Yogurt and Fruit Salad 1
serving
Sausage and Potato Skillet 1
serving
Baked Cinnamon Bananas 1
serving
Almonds and Blueberries Yogurt Snack 2
serving
Honey and Melon Cottage Cheese ½
serving
Garlic Cod with Roasted Potatoes 1
serving
Edamame Sesame Bowl 1
serving Vanilla Protein Shake 1
serving High Protein Omelet 1
serving
Rice Cake with Lox & Cream Cheese 1
serving
Apricot Jam and Almond Butter Sandwich 1 ½
sandwich
Nonfat yogurt 1
bowl
Broiled Fish with Summer Tomato Sauce 1
servings
Strawberry, Melon & Avocado Salad 1
servings
Tuna Sweetcorn Salad 1
serving Chicken and Dill Protein Scramble 1
serving
Banana, Almond Butter, and Dates 1
banana
Oatmeal Banana Protein Shake 1
shake
Cod with Cilantro Lime Corn 1
serving
Spinach, Ham, and Pear Salad 1
serving Protein Greek Yogurt and Fruit Salad 1
serving
Oranges 1
fruit
Cinnamon Apple Protein Oatmeal 1
serving
Tuna and Avocado Wrap 1
serving
Apples and Peanut Butter 1
apple Seared Sea Bass with White Beans 1 ½
servings Sea Salt Edamame ½
serving
Greek Yogurt with Blue and Blackberries 1
servingThe Low Fat plan cuts fat from 76g to 56g a day and raises protein from 139g to 167g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 65g of fat or less at 1,950 Calories. This one averages 56g (27%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 1,898 | 1,929 |
| Fat | 56g | 76g |
| Protein | 167g | 139g |
| Carbs | 193g | 196g |
| Net carbs | 165g | 154g |
| Fiber | 28g | 42g |
Want a little less or more? See the 1900 Calorie Low Fat Meal Plan or the 2000 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 1950 Calorie Meal Plan.
1950 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
1950 Calorie Vegan Meal Plan Plants only, no animal products
1950 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1950 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1950 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
1950 Calorie Low Carb Meal Plan 121g carbs a day or less, 25% of Calories
1950 Calorie High Protein Meal Plan At least 171g protein a day, 35% of Calories
1950 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
