Here's a 7-day sample week with 27% of Calories from fat. Build your own day below, or jump to the full week.
Protein Berry and Carrot Smoothie 1 serving
Tangy Tuna Wrap 1 serving
Pear, Blue Cheese, and Pecan Salad 1 serving
Lemon Butter Scallops 2 servings
3 Bean Salad 1 serving
This 2050 Calorie Low Fat Meal Plan gets 27% of its Calories from fat, about 62g fat a day over seven days. It gives you three meals and a snack a day, averaging 2,037 Calories with 186g protein and 198g carbs (including 36g of fiber).
Healthy 4-Ingredient Fruit Salad 1
serving
Simple Lemon Pepper Tuna 1
serving
Tilapia with Tomatoes and Basil 1
serving
Blueberry Parfait 1
serving
Spinach and Mushroom Breakfast Scramble 2
serving
Apples and Peanut Butter 1
apple
Red Pepper & Tomato Salad 1 ½
serving
Protein-boosted Yogurt 1
serving
Linguine with Garlicky Clams and Peas 1
serving
Sea Salt Edamame 1
serving
Carrot Banana Smoothie 1
serving
Quick and Easy Home Fries 1
serving
Tuna Avocado Salad 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Spiced Tilapia with Spinach 1
serving
White Bean & Artichoke Toast 1
serving Spinach and Mushroom Breakfast Scramble 3
serving
Crustless Cucumber Sandwich 1 ½
serving
Yogurt with Almonds & Honey 1
serving
Lemon Pepper Cod 1
fillet
Waldorf-ish Salad 1
serving
Strawberry Banana Protein Shake 1
serving
Peanut Butter Protein Oats 1
serving
Yogurt & Mango 1
serving
Tuna and Avocado Wrap 1
serving Apples and Peanut Butter 1
apple
Cod with Cilantro Lime Corn 1
serving
Cherry Tomato White Bean Salad 1
serving White Bean & Artichoke Toast 1
serving
Chicken and Dill Protein Scramble 2
serving
Cinnamon Apple Bites 1
serving
Tuna and Avocado Salad 1
serving
Cinnamon Yogurt with Sliced Apple 1
serving
Baked Pistachio Crusted Tilapia 1 ½
serving
Zesty Kale Cucumber Salad ½
serving
Almond Mango Protein Shake 1
shake
Blueberries ½
cup
Southwestern Salad with Black Beans 1
serving Protein-boosted Yogurt 1
serving
Green Bean Tuna Salad 1 ½
serving White Bean & Artichoke Toast 1
servingThe Low Fat plan cuts fat from 77g to 62g a day and raises protein from 145g to 186g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 68g of fat or less at 2,050 Calories. This one averages 62g (27%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 2,037 | 2,027 |
| Fat | 62g | 77g |
| Protein | 186g | 145g |
| Carbs | 198g | 210g |
| Net carbs | 162g | 175g |
| Fiber | 36g | 36g |
Want a little less or more? See the 2000 Calorie Low Fat Meal Plan or the 2100 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 2050 Calorie Meal Plan.
2050 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
2050 Calorie Vegan Meal Plan Plants only, no animal products
2050 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2050 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2050 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2050 Calorie Low Carb Meal Plan 128g carbs a day or less, 25% of Calories
2050 Calorie High Protein Meal Plan At least 180g protein a day, 35% of Calories
2050 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
