Here's a 7-day sample week with 27% of Calories from fat. Build your own day below, or jump to the full week.
English Muffin Egg Sandwich 1 serving
Protein-boosted Honey Yogurt 1 serving
Salsa Salad 1 serving
White Bean and Chicken Stir Fry 1 serving
Simple Spinach Salad 1 serving
This 2150 Calorie Low Fat Meal Plan gets 27% of its Calories from fat, about 63g fat a day over seven days. It gives you three meals and a snack a day, averaging 2,125 Calories with 185g protein and 219g carbs (including 37g of fiber).
Apples and Peanut Butter 1
apple
Blackberry Yogurt Parfait 1 ½
serving
Cottage Cheese & Applesauce ½
serving
Green Bean Tuna Salad 1 ½
serving
Almond Mango Protein Shake 1
shake
High Protein Omelet 2
serving
Grilled Peaches with Honey 1
peach half
Cucumber Tomato Salad with Tuna 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Garlic Cod with Roasted Potatoes 1 ½
serving
Quick Salsa Baked Beans ½
serving
White Bean & Artichoke Toast 1
serving
Chicken and Dill Protein Scramble 2
serving
Fruit Salad 1
serving
Tuna Stuffed Pepper 1
pepper
Apples and Almond Butter 1
apple
Herb and Lemon Fish 2
serving
Very Berry Greek Yogurt 1
serving
Butternut Squash Hash 1
serving
Chocolate Milk Whey Protein Shake 1
serving
Red Pepper & Tomato Salad 1 ½
serving
Protein-boosted Yogurt 1
serving
Cod with Cilantro Lime Corn 1 ½
serving Quick Salsa Baked Beans ½
serving White Bean & Artichoke Toast 1
serving
Mango Raspberry Rice Bowl 1
serving 
Scrambled eggs 1
large egg Tuna Stuffed Pepper 1
pepper Apples and Almond Butter 1
apple
Linguine with Garlicky Clams and Peas 1 ½
serving
Sautéed Spinach with Pine Nuts ½
serving
Vanilla Protein Shake 1
serving
Quick and Easy Home Fries 1
serving
Mexican Salad in a Jar 1 ½
serving Protein-boosted Yogurt 1
serving
Grilled Cod 1
(8 oz) Fillet White Bean & Artichoke Toast 1
serving Butternut Squash Hash 1
serving Protein-boosted Honey Yogurt 1
serving Tuna Stuffed Pepper 1
pepper Apples and Almond Butter 1
apple Herb and Lemon Fish 2
serving
Strawberry Almond Trim Smoothie 1
servingThe Low Fat plan cuts fat from 82g to 63g a day and raises protein from 152g to 185g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 71g of fat or less at 2,150 Calories. This one averages 63g (27%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 2,125 | 2,130 |
| Fat | 63g | 82g |
| Protein | 185g | 152g |
| Carbs | 219g | 219g |
| Net carbs | 182g | 184g |
| Fiber | 37g | 35g |
Want a little less or more? See the 2100 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 2150 Calorie Meal Plan.
2150 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2150 Calorie Vegan Meal Plan Plants only, no animal products
2150 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2150 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2150 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2150 Calorie Low Carb Meal Plan 134g carbs a day or less, 25% of Calories
2150 Calorie High Protein Meal Plan At least 189g protein a day, 35% of Calories
2150 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
