3200 Calorie Low Fat Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week with 29% of Calories from fat. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 3200 Calorie Low Fat Meal Plan

This 3200 Calorie Low Fat Meal Plan gets 29% of its Calories from fat, about 103g fat a day over seven days. It gives you three meals and a snack a day, averaging 3,203 Calories with 275g protein and 324g carbs (including 64g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 3200 Calorie Plan

The Low Fat plan cuts fat from 122g to 103g a day and raises protein from 228g to 275g. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 106g of fat or less at 3,200 Calories. This one averages 103g (29%).

Daily averageLow Fat planStandard plan
Calories3,2033,183
Fat103g122g
Protein275g228g
Carbs324g322g
Net carbs260g267g
Fiber64g54g

Want a little less or more? See the 3100 Calorie Low Fat Meal Plan or the 3300 Calorie Low Fat Meal Plan.

See all our Low Fat meal plans. Not following a specific diet? See the 3200 Calorie Meal Plan.

Browse Other 3200 Calorie Diet Plans