Here's a 7-day sample week with 28% of Calories from fat. Build your own day below, or jump to the full week.
Chocolate Oats 1 bowl
Peach and Peanut Butter Snack 1 serving
Simple Sweet Shake 1 shake
Cherry Tomato, Dill, and Tuna Salad 1 serving
Tilapia with Kale and Tomato 2 servings
Garlic Rice 1 serving
This 2500 Calorie Low Fat Meal Plan gets 28% of its Calories from fat, about 75g fat a day over seven days. It gives you three meals and a snack a day, averaging 2,459 Calories with 213g protein and 250g carbs (including 39g of fiber).
Banana, Almond Butter, and Dates 1
banana
Sesame Tuna Salad 1
serving
Yogurt & Apricots 1
serving
Cod with Cilantro Lime Corn 1 ½
serving
Yogurt with Strawberries and Cashews 1
serving
Cinnamon Protein Oats 2
serving
Apricots with Ricotta, Basil, & Honey ½
serving
Almonds and Blueberries Yogurt Snack 2
serving
Ants on a Log ½
serving
Simple Lemon Herb Chicken 1
serving
Asparagus and Chickpea Salad 1
serving
Mango Protein Shake 1
shake
Pumpkin Pecan Oatmeal 1
serving
Blackberry Yogurt Parfait 1 ½
serving
Cottage Cheese & Raisins ½
serving
Garlic Cod with Roasted Potatoes 1 ½
serving
Summer Pepper and Tomato Salad ½
serving
Peach Protein Smoothie 1
shake
Chicken and Dill Protein Scramble 2
serving
Kale and Apple Juice 1
serving
Green Bean Tuna Salad 1
serving
Linguine with Garlicky Clams and Peas 1 ½
serving
Pan Fried Corn ½
serving
Banana Coffee Protein Shake 1
serving
Cantaloupe 1
slices
Greek Yogurt with Mixed Berries 2
serving
Tuna in Cucumber Cups ½
serving
Fish Chowder 1
serving
Curried Couscous with Peas 1
serving
Greek Yogurt and Berry Parfait 1
serving
Quick and Easy Home Fries 1
serving Sesame Tuna Salad 1
serving Yogurt & Apricots 1
serving Linguine with Garlicky Clams and Peas 1 ½
serving Pan Fried Corn ½
serving Blackberry Yogurt Parfait 1
serving
Spinach and Mushroom Breakfast Scramble 2
serving Banana, Almond Butter, and Dates 1
banana
Strawberry Protein Smoothie 1 ½
smoothie
Garden Variety Green Juice ½
serving
Italian Style Chicken 1
serving Asparagus and Chickpea Salad 1
serving Yogurt with Strawberries and Cashews 1
servingThe Low Fat plan cuts carbs from 285g to 250g a day and raises protein from 155g to 213g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 83g of fat or less at 2,500 Calories. This one averages 75g (28%).
| Daily average | Low Fat plan | Standard plan |
|---|---|---|
| Calories | 2,459 | 2,485 |
| Fat | 75g | 91g |
| Protein | 213g | 155g |
| Carbs | 250g | 285g |
| Net carbs | 211g | 242g |
| Fiber | 39g | 43g |
Want a little less or more? See the 2400 Calorie Low Fat Meal Plan or the 2600 Calorie Low Fat Meal Plan.
See all our Low Fat meal plans. Not following a specific diet? See the 2500 Calorie Meal Plan.
2500 Calorie Keto Meal Plan 50g net carbs a day or less, about 8% of Calories
2500 Calorie Vegan Meal Plan Plants only, no animal products
2500 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2500 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2500 Calorie Mediterranean Meal Plan Fish, olive oil, fruit and vegetables
2500 Calorie Low Carb Meal Plan 156g carbs a day or less, 25% of Calories
2500 Calorie High Protein Meal Plan At least 188g protein a day, 30% of Calories
2500 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
