540 Calorie Low Fat Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Low Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
If you're looking for a 540 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 540 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.
Today's Meal Plan
Breakfast
- Very Green Veggie Protein Smoothie
1 serving
Lunch
- Tuna and Hummus
1 serving
- Fresh Jicama Salad
1 serving
Dinner
- Burrito Bowl
1 serving
- Balsamic Asparagus
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 535 Calories, 40g protein, 20g fat, and 55g carbs (43g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Light Peach Yogurt 1 cup
Lunch
- Tuna Avocado Salad 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Bean Sprouts with Tofu 1 serving
- Balsamic Arugula Salad 0.5 serving
Snack
- Lemon Berry Smoothie 0.5 serving
Day 2
Breakfast
- Egg Cups 1 serving
- Cantaloupe 2 slices
Lunch
- Carrots 0.5 cup
Dinner
- Lemon Butter Scallops 1 serving
- Zucchini Spears 0.5 serving
Snack
- Bell Pepper and Hummus Snack 1 serving
Day 3
Breakfast
- Blueberry Yogurt 1 serving
Lunch
- Deli Beef and Sharp Cheddar Roll-Ups 0.5 serving
- Balsamic Arugula Salad 1 serving
Dinner
- Garlic Broccoli Tofu 1 serving
- Lebanese Fresh Thyme Tomato Salad 0.5 serving
Snack
- Crustless Cucumber Sandwich 1 serving
Day 4
Breakfast
- Mushroom Egg White Omelet 1 serving
- Lemon Berry Smoothie 1 serving
Lunch
- Tarragon and Dijon Chicken Salad 1 serving
- Cantaloupe 1 slices
Dinner
- Microwave Zucchini Pizza 1 serving
- Green salad 1 serving
Snack
- Oranges 1 fruit
Day 5
Breakfast
- Light Peach Yogurt 1 cup
Lunch
- Turkey Lettuce Rollups 0.5 serving
- Bell Pepper and Hummus Snack 1 serving
Dinner
- Bean Sprouts with Tofu 1 serving
- Garlic Spinach 0.5 serving
Snack
Day 6
Breakfast
Lunch
- Tarragon and Dijon Chicken Salad 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Microwave Zucchini Pizza 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Cantaloupe 2 slices
Day 7
Breakfast
- Light Peach Yogurt 1 cup
Lunch
- Deli Beef and Sharp Cheddar Roll-Ups 0.5 serving
- Lemon Berry Smoothie 1 serving
Dinner
- Bean Sprouts with Tofu 1 serving
- Turkish Style Salad 0.5 serving
Snack
- Lebanese Fresh Thyme Tomato Salad 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more