650 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 650 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 650 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 650 Calorie Low Fat Meal Plan

This 650 Calorie Low Fat Meal Plan gets 25% of its Calories from fat, about 18g fat a day over seven days. It gives you three meals and a snack a day, averaging 649 Calories with 63g protein and 64g carbs (including 14g of fiber).

Use this 7-day low fat plan in my account

How It Differs from the Standard 650 Calorie Plan

The Low Fat plan raises protein from 50g to 63g a day. Our 7-day low fat plans get 30% or less of their Calories from fat, which is 21g of fat or less at 650 Calories. This one averages 18g (25%).

Daily averageLow Fat planStandard plan
Calories649648
Fat18g24g
Protein63g50g
Carbs64g65g
Net carbs51g47g
Fiber14g18g

Want a little less or more? See the 600 Calorie Low Fat Meal Plan or the 700 Calorie Low Fat Meal Plan.

See all our Low Fat meal plans. Not following a specific diet? See the 650 Calorie Meal Plan.

Browse Other 650 Calorie Diet Plans