Here's a 7-day sample week with 28% of Calories from fat. Build your own day below, or jump to the full week.
Apple Oatmeal 1 serving
Cottage Fruit Salad 1 serving
Quick and Easy Chicken Salad Sandwich 2 servings
Apple 1 apple
Roasted Salmon 2 servings
3 Bean Salad 1 serving
This 2250 Calorie Low Fat Meal Plan gets 28% of its Calories from fat, about 69g fat a day over seven days. It gives you three meals and a snack a day, averaging 2,258 Calories with 195g protein and 227g carbs (including 32g of fiber).
Quick and Easy Home Fries 1
serving
Avocado, Lettuce, and Tomato Sandwiches 1
serving
Protein-boosted Yogurt 1
serving
Fish Chowder 1
serving
Quick White Bean Salad 1
serving
Mango Protein Shake 1
shake
Sausage on a Bed of Quinoa 1
Sausage
Peach and Peanut Butter Snack 1
serving
Tuna Avocado Salad 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Linguine with Garlicky Clams and Peas 1 ½
serving
Sautéed Spinach with Pine Nuts ½
serving
Orange Creamsicle Protein Shake 1
serving
Spinach and Mushroom Breakfast Scramble 2
serving Quick and Easy Home Fries 1
serving
Peach and Blueberry Parfait 1
serving
Very Berry Cottage Cheese ½
serving
Cod with Cilantro Lime Corn 1 ½
serving
Quick Salsa Baked Beans ½
serving
Yogurt with Strawberries and Cashews 1
serving
Pumpkin Pecan Oatmeal 1
serving
Green Bean Tuna Salad 1
serving
Broiled Salmon with Herb Mustard Glaze 1
servings
Cherry Tomato White Bean Salad 1
serving
Carrot Banana Smoothie 1
serving Spinach and Mushroom Breakfast Scramble 2
serving Quick and Easy Home Fries 1
serving Tuna Avocado Salad 1
serving Yogurt Peanut Butter Dip & Apples 1
serving
Herb and Lemon Fish 2
serving
Blueberry Parfait 1
serving
Blueberry Protein Pancakes 1
serving
Rice Cakes with Banana & Almond Butter 1
serving
Sesame Tuna Salad 1
serving
Yogurt & Dried Mango 1
serving
Garlic Cod with Roasted Potatoes 1 ½
serving
Greek Yogurt and Berry Parfait 1
serving Apple Oatmeal 1
serving
Protein-boosted Honey Yogurt 1
serving
Blackberry Yogurt Parfait 1 ½
serving
Cottage Cheese & Raisins ½
serving
Pan-Seared Cod with Lemon Dill Potatoes 2
serving
Chocolate Milk Whey Protein Shake 1
servingThe Low Fat plan cuts fat from 84g to 69g a day and raises protein from 161g to 195g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 75g of fat or less at 2,250 Calories. This one averages 69g (28%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 2,258 | 2,228 |
| Fat | 69g | 84g |
| Protein | 195g | 161g |
| Carbs | 227g | 227g |
| Net carbs | 194g | 182g |
| Fiber | 32g | 44g |
Want a little less or more? See the 2200 Calorie Low Fat Meal Plan or the 2300 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 2250 Calorie Meal Plan.
2250 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2250 Calorie Vegan Meal Plan Plants only, no animal products
2250 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2250 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2250 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2250 Calorie Low Carb Meal Plan 140g carbs a day or less, 25% of Calories
2250 Calorie High Protein Meal Plan At least 197g protein a day, 35% of Calories
2250 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
