2100 Calorie Low Fat Meal Plan for Weight Loss or Maintenance
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Low Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
Whether you're aiming to shed a few pounds or maintain your current weight, a 2100 calorie meal plan might be what you need to reach your goals. For those following a low-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. Our planner provides you with balanced, nutrient-dense meals that keep you satisfied while helping you reach your goals.
Today's Meal Plan
Breakfast
- Protein Tiramisu Pancakes
1 stack
- Nonfat yogurt
1 bowl
Lunch
- Cilantro Crab & Corn Stuffed Peppers
2 servings
- Orange Dream Protein Smoothie
1 serving
Dinner
- Tofu and Veggies in Peanut Sauce
1 serving
- Tuna Apple Salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 2085 Calories, 152g protein, 79g fat, and 212g carbs (176g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Toast with Tomato and Hummus 1 serving
Lunch
- Peach and Peanut Butter Snack 1 serving
Dinner
- Chicken Fajitas 1 serving
- Green Pea & Almond Salad 1 serving
Snack
- Peanut Butter and Honey Toast 1 sandwich
Day 2
Breakfast
- Peanut Butter Protein Oats 1 serving
- Peaches and Almond Butter on Toast 1 serving
Lunch
- Greek Yogurt and Berry Parfait 1.5 serving
- Almonds 0.5 ounce
Dinner
- Baked Pistachio Crusted Tilapia 1 serving
- Green Bean Healthy Tuna Salad 3 serving
Snack
- Trail Mix 1 serving
Day 3
Breakfast
- Rice Cakes with Banana & Almond Butter 1 serving
Lunch
- Pinto Bean salad 1 serving
- Yogurt with Walnuts & Honey 1 serving
Dinner
- Chicken Fajitas 1 serving
- Green Pea & Almond Salad 1 serving
Snack
- Orange Creamsicle Protein Shake 1 serving
Day 4
Breakfast
- Peanut Butter Protein Oats 1 serving
Lunch
- Oatmeal banana protein shake 1 shake
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Chicken Wraps 1 rollup
- Summer Pepper and Tomato Salad 1 serving
Snack
- Peanut Butter and Honey Toast 1 sandwich
Day 5
Breakfast
- Protein Power Oats 1 serving
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Avocado with Feta & Pomegranate on Toast 1 serving
Dinner
- Baked Pistachio Crusted Tilapia 1.5 serving
- Lemon Avocado Salad 1 serving
Snack
- Trail Mix 1 serving
Day 6
Breakfast
- Almonds and Blueberries Yogurt Snack 2 serving
- Sweet Cottage Cheese & Blue Berries 0.5 serving
Lunch
- Oatmeal banana protein shake 1 shake
- Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
- Chicken Fajitas 1 serving
- Green Pea & Almond Salad 1 serving
Snack
- Peanut Butter and Honey Toast 1 sandwich
Day 7
Breakfast
- Rice Cakes with Banana & Almond Butter 1 serving
Lunch
- Chocolate peanut protein shake 1 serving
- Strawberries 1 cup
Dinner
- Chicken Wraps 1 rollup
- Summer Pepper and Tomato Salad 1 serving
Snack
- Yogurt & Banana 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
Learn More Start a Free Account
Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more