550 Calorie Low Fat Meal Plan

Here's a 7-day sample week with 25% 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 550 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 550 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 550 Calorie Low Fat Meal Plan

This 550 Calorie Low Fat Meal Plan gets 25% of its Calories from fat, about 15g fat a day over seven days. It gives you three meals and a snack a day, averaging 545 Calories with 53g protein and 52g carbs (including 11g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 550 Calorie Plan

The Low Fat plan raises protein from 43g to 53g a day. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 18g of fat or less at 550 Calories. This one averages 15g (25%).

Daily averageLow Fat planStandard plan
Calories545550
Fat15g19g
Protein53g43g
Carbs52g57g
Net carbs41g44g
Fiber11g13g

Want a little less or more? See the 500 Calorie Low Fat Meal Plan or the 600 Calorie Low Fat Meal Plan.

See all our Low Fat meal plans. Not following a specific diet? See the 550 Calorie Meal Plan.

Browse Other 550 Calorie Diet Plans