500 Calorie Low Fat Meal Plan

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

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 500 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 500 Calorie diet, consult with a healthcare professional to ensure it's safe for you.
  • Focus on nutrient density: With fewer Calories, it's crucial to maximize the nutritional value of every meal.
  • Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 500 Calorie Low Fat Meal Plan

This 500 Calorie Low Fat Meal Plan gets 27% of its Calories from fat, about 15g fat a day over seven days. It gives you three meals and a snack a day, averaging 505 Calories with 46g protein and 50g carbs (including 11g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 500 Calorie Plan

The Low Fat plan's macros are within 10g of the standard plan's, so the difference is in the foods it uses. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 16g of fat or less at 500 Calories. This one averages 15g (27%).

Daily averageLow Fat planStandard plan
Calories505501
Fat15g18g
Protein46g39g
Carbs50g49g
Net carbs39g36g
Fiber11g13g

Want a little more? See the 600 Calorie Low Fat Meal Plan.

See all our Low Fat meal plans. Not following a specific diet? See the 500 Calorie Meal Plan.

Browse Other 500 Calorie Diet Plans