Here's a 7-day sample week with 26% of Calories from fat. Build your own day below, or jump to the full week.
Chocolate Almond Iced Coffee 2 shake
Protein Berry Crumble 1 serving
Yogurt Chocolate Banana Shake 1 serving
Waldorf-ish Salad 1 serving
This 2100 Calorie Low Fat Meal Plan gets 26% of its Calories from fat, about 60g fat a day over seven days. It gives you three meals and a snack a day, averaging 2,071 Calories with 182g protein and 213g carbs (including 37g of fiber).
Cinnamon Apple Protein Oatmeal 1
serving
Cantaloupe 2
slices
Vanilla Banana Protein Shake 2
serving
Kale and Feta Salad ½
serving
Green Bean Tuna Salad 1 ½
serving
Sausage and Potato Skillet 1
serving
Red Pepper & Tomato Salad 1 ½
serving
Protein-boosted Yogurt 1
serving
Lemon Pepper Cod 1
fillet Waldorf-ish Salad 1
serving
White Bean & Artichoke Toast 1
serving
Spinach and Mushroom Breakfast Scramble 2
serving
Blueberries 1
cup
Crustless Cucumber Sandwich 1 ½
serving
Yogurt with Almonds & Honey 1
serving Green Bean Tuna Salad 1 ½
serving
Orange Creamsicle Protein Shake 1
serving
Fruit Salad 1
serving
Protein Yogurt and Blueberries 1
serving
Simple Lemon Pepper Tuna 1
serving
Spiced Tilapia with Spinach 1
serving White Bean & Artichoke Toast 1
serving Red Pepper & Tomato Salad 1 ½
serving Protein-boosted Yogurt 1
serving
Bow Ties with Veggies 1 ½
serving Green Bean Tuna Salad 1
serving
Very Berry Greek Yogurt 1
serving
High Protein Omelet 2
serving
Cabbage and Carrot Juice 1
serving
Blueberry Vanilla Greek Yogurt 2
serving
Basic Protein Shake 1
cup
Linguine with Garlicky Clams and Peas 1
serving
Sea Salt Edamame 1
serving White Bean & Artichoke Toast 1
serving
Quick and Easy Home Fries 1
serving
Tuna Stuffed Pepper 1
pepper
Apples and Almond Butter 1
apple
Cod with Cilantro Lime Corn 1
serving
Cherry Tomato White Bean Salad 1
serving Very Berry Greek Yogurt 1
servingThe Low Fat plan cuts fat from 81g to 60g a day and raises protein from 150g to 182g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 70g of fat or less at 2,100 Calories. This one averages 60g (26%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 2,071 | 2,078 |
| Fat | 60g | 81g |
| Protein | 182g | 150g |
| Carbs | 213g | 209g |
| Net carbs | 176g | 168g |
| Fiber | 37g | 40g |
Want a little less or more? See the 2000 Calorie Low Fat Meal Plan or the 2200 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 2100 Calorie Meal Plan.
2100 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
2100 Calorie Vegan Meal Plan Plants only, no animal products
2100 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2100 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2100 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2100 Calorie Low Carb Meal Plan 131g carbs a day or less, 25% of Calories
2100 Calorie High Protein Meal Plan At least 184g protein a day, 35% of Calories
2100 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
