970 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 970 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 970 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
- PB & Dates Energy Bites
1 serving
Lunch
- Avocado Chickpea Lettuce Wraps
1 serving
- Veggies with Hummus
1 serving
Dinner
- Tuna Patties
1 serving
- Fresh Jicama Salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 967 Calories, 73g protein, 34g fat, and 100g carbs (80g 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
- Apples and Almond Butter on Toast 1 serving
Lunch
- Berry Yogurt Smoothie 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Dinner
- Apple Celery Salad 1 serving
Snack
- Brie and Celery 1 serving
Day 2
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Cinnamon Yogurt with Sliced Apple 1 serving
Lunch
- Tuna Turmeric Salad 1 servings
- Peach and Peanut Butter Snack 1 serving
Dinner
- Chicken wrap 1 wrap
- Carrots 0.5 cup
Snack
- Cheese slices 1 serving
Day 3
Breakfast
- Apples and Almond Butter on Toast 1 serving
Lunch
- Berry Yogurt Smoothie 1 serving
- Strawberries 0.5 cup
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Lemon Steamed Broccoli 1 serving
Snack
- Brie and Celery 1 serving
Day 4
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Cinnamon Yogurt with Sliced Apple 1 serving
Lunch
- Chia Cottage Cheese with Blueberries 1 serving
- Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
- Carrots 1 cup
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 5
Breakfast
- Peach and Strawberry Smoothie 1 serving
- Nonfat yogurt 1 bowl
Lunch
- Tuna and Hummus 0.5 serving
- Peanut Butter & Celery 1 serving
Dinner
- Chicken wrap 1 wrap
- Garlic Balsamic Green Beans 1 serving
Snack
- Granola 1 ounce
Day 6
Breakfast
- Apples and Almond Butter on Toast 1 serving
Lunch
- Curry Tuna Salad 0.5 serving
- Yogurt & Strawberries 1 serving
Dinner
- Cucumber Apple Salad 1 serving
Snack
- Brie and Celery 1 serving
Day 7
Breakfast
- Yogurt & Mango 1 serving
Lunch
- Tuna and Hummus 0.5 serving
- Peanut Butter & Celery 1 serving
Dinner
- Chicken wrap 1 wrap
- Carrots 1 cup
Snack
- Granola 1 ounce
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