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 oatmeal pancakes 2 pancakes
Tuna Mex Tuna Salad 2 servings
Yogurt Berry Protein Shake 1 serving
Chilled Lobster Salad 2 servings
Endive with Walnut Vinaigrette 1 serving
This 2350 Calorie Low Fat Meal Plan gets 27% of its Calories from fat, about 72g fat a day over seven days. It gives you three meals and a snack a day, averaging 2,349 Calories with 211g protein and 232g carbs (including 38g of fiber).
Green Goddess Juice 1
serving
Mango Salad with Avocado and Black Beans 1
servings
Nonfat greek yogurt 1
cup
2-minute "Quick Broiled" Tuna Steaks 1 ½
serving
Blueberry Parfait 1
serving
Sausage and Potato Skillet 1
serving
Peanut Butter & Carrots ½
serving
Almond Butter Berry Protein Smoothie 1 ½
smoothie
Oranges ½
fruit
Linguine with Garlicky Clams and Peas 1 ½
serving
Sea Salt Edamame ½
serving
Yogurt with Strawberries and Cashews 1
serving
High Protein Omelet 2
serving
Rice Cake with Strawberries and Honey 1
serving
Tuna Avocado Salad 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Garlic Cod with Roasted Potatoes 1 ½
serving
Quick Salsa Baked Beans ½
serving
Greek Yogurt and Berry Parfait 1
serving
Fruit Salad ½
serving
PBJ Cottage Cheese 1 ½
serving
Apricot Jam and Almond Butter Sandwich 1 ½
sandwich
Protein-boosted Yogurt 1
serving
Fish Chowder 1
serving
Thai-Inspired Mango Apple Salad 1
servings Yogurt with Strawberries and Cashews 1
serving
Spinach and Mushroom Breakfast Scramble 2
serving
Quick and Easy Home Fries 1
serving
Sesame Tuna Salad 1
serving
Yogurt & Mango 1
serving
Broiled Sesame Cod 1 ½
serving
Waldorf-ish Salad 1
serving
Mango Protein Shake 1
shake
Chicken and Dill Protein Scramble 2
serving
Baked Cinnamon Bananas 1
serving
Protein Berry and Carrot Smoothie 1
serving
Cod with Cilantro Lime Corn 1 ½
serving Quick Salsa Baked Beans ½
serving Blueberry Parfait 1
serving
Pumpkin Pecan Oatmeal 1
serving
Strawberry Protein Smoothie 1 ½
smoothie Rice Cake with Strawberries and Honey 1
serving
Pasta with Marinara Sauce ½
serving
Green Bean Tuna Salad 1 ½
serving Greek Yogurt and Berry Parfait 1
servingThe Low Fat plan cuts fat from 93g to 72g a day and raises protein from 156g to 211g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 78g of fat or less at 2,350 Calories. This one averages 72g (27%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 2,349 | 2,342 |
| Fat | 72g | 93g |
| Protein | 211g | 156g |
| Carbs | 232g | 242g |
| Net carbs | 194g | 207g |
| Fiber | 38g | 35g |
Want a little less or more? See the 2300 Calorie Low Fat Meal Plan or the 2400 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 2350 Calorie Meal Plan.
2350 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2350 Calorie Vegan Meal Plan Plants only, no animal products
2350 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2350 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2350 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2350 Calorie Low Carb Meal Plan 146g carbs a day or less, 25% of Calories
2350 Calorie High Protein Meal Plan At least 206g protein a day, 35% of Calories
2350 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
