3100 Calorie Low Fat Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week with 27% of Calories from fat. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 3100 Calorie Low Fat Meal Plan

This 3100 Calorie Low Fat Meal Plan gets 27% of its Calories from fat, about 91g fat a day over seven days. It gives you three meals and a snack a day, averaging 3,024 Calories with 260g protein and 317g carbs (including 54g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 3100 Calorie Plan

The Low Fat plan cuts fat from 120g to 91g a day and raises protein from 221g to 260g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 103g of fat or less at 3,100 Calories. This one averages 91g (27%).

Daily averageLow Fat planStandard plan
Calories3,0243,081
Fat91g120g
Protein260g221g
Carbs317g311g
Net carbs263g250g
Fiber54g61g

Want a little less or more? See the 3000 Calorie Low Fat Meal Plan or the 3200 Calorie Low Fat Meal Plan.

See all our Low Fat meal plans. Not following a specific diet? See the 3100 Calorie Meal Plan.

Browse Other 3100 Calorie Diet Plans