7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (2022)

A low-fat diet plan is a good idea if you need to lose weight and maintain health.

Particularly losing weight with this type of diet can help reduce the risk of various health factors such as heart disease, diabetes and strokes. However, there are a number of step to remember to keep it healthy.

The article below will cover everything you need to know about following a diet plan for a flat belly and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day Low Fat Diet Plan PDF

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (1)

Following a Low Fat Diet Plan

Fat has the most calories per gram when compared to carbohydrates and protein, so often reducing fatty foods from your diet will result in a lower calorie intake and therefore, help you lose weight.

However, you shouldn’t cut fats completely because they play a vital role within your body. They are necessary to support cell growth, keep your body warm and protect your organs. They also help with the absorption of fat-soluble vitamins like A, D and E.

There are different types of fat you should be aware of. The two main ones are saturated and unsaturated fats.

Unsaturated fats are considered ‘good’ fats. They are found in foods such as fatty fish, olive oil, avocados, nuts and seeds. These types of fats are healthy for you, helping to cut cholesterol and reduce heart disease.

There are two main types of unsaturated fats are polyunsaturated fats and monosaturated fats. Both are healthy for you, but omega-3 polyunsaturated fatty acids found in oily fish are particularly beneficial.

Saturated fats are considered ‘bad’ fats. Although the research is mixed on how bad they are, they are generally linked to increases in cholesterol and heart disease. They are commonly found in full-fat dairy and red meat.

Studies find that the total cholesterol and LDL (the “bad”) cholesterol decreases when polyunsaturated fat replaces saturated fat (1).

Although HDL (the good”) cholesterol is also reduced, LDL cholesterol is reduced even more. This increases the ratio of good cholesterol to bad cholesterol (3).

Projections indicate coronary heart disease risk reduces by about 10% for each 5% energy substitution (4).

However, these benefits are likely to be underestimated. This is because polyunsaturated fats have other benefits other than reducing cholesterol. These include reduced inflammation and insulin sensitivity improvements(5).

Foods to Eat on a Low Fat Diet Plan

Generally, you’ll want to focus on eating whole foods. Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below:

  • Fruits. E.g apples, pears, oranges. Berries also contain lots of antioxidants
  • Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
  • Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
  • Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases.
  • Beans. E.g haricot, black, red.
  • Legumes. E.g chickpeas, lentils, peas. Both legumes and beans are great sources of plant-based protein.
  • Nuts and seeds. E.g almonds, walnuts, pistachios. Flaxseeds and chia seeds are also a great plant-based source of omega-3 fatty acids
  • Low-fat dairy. E.g milk, eggs, yogurt. Be sure to check the labels for extra added sugar.
  • Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
  • Lean protein. E.g fish, chicken, turkey. These contain less saturated fats than red meats like beef and pork.

Foods to Limit on a Low Fat Diet

You shouldn’t feel guilty for treating yourself occasionally, butdon’t make a habit of eating these foods regularly:

  • Junk foods:fast food and potato chips
  • Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods:french fries, donuts, fried meats
  • Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
  • Processed meats: bacon, canned meat, salami, sausages
  • Trans fats: vegetable oil and margarine

What’s the Best Low Fat Diet?

We recommend following a Mediterranean-style diet if you’re looking to follow a low fat diet.

Although it does contain some fat, it is full of the fats you need to eat in order to maintain a balanced and healthy diet. It is also well studied and has an extensive amount of research backing its use.

It encourages the consumption of the foods listed previously such as fruits, vegetables, whole grains, nuts, seeds, legumes, beans, low-fat dairy, fatty fish and other lean protein. Cooking is done predominantly with olive oil instead of butter, which contains lots of saturated fats.

The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

(Video) the सात्विक डाईट जोधपुर मे धुम मचा रहा है ,@Best Ever Food Review Show @People Vs Food

  • High unsaturated-to-saturated fat ratio
  • High consumption of fruits, vegetables, legumes, nuts and unrefined grains
  • Increased consumption of fish
  • Moderate consumption of low-fat dairy (mostly cheese and yogurt)
  • Limited intake of red meat and processed foods

Many credible organisations suggest following a Mediterranean diet. These include:

The U.S News & World Report have a yearly ranking of the main diets and have ranked the diet (along with the DASH diet) as the best since 2018.

Part of the reason it is highly recommended is not just because of the health benefits, but also how easy to is to follow. Finding an eating style you stick to long-term is important so that you don’t yoyo between diets and fall back into unhealthy eating habits.

It is ranked so highly because of both how easy it is to follow as well as the scientific research backing its use. This makes it a great choice if you’re looking for a healthy diet that you’ll actually stick to.

In terms of the specific studies that back the Mediterranean diet, a few studies looking at various health factors have been linked to below:

  • Lower risk of cardiovascular events, coronary heart disease, (6, 7)
  • Lower risk of coronary heart disease (8, 9)
  • Lower risk of developing type 2 diabetes (10)
  • Lower risk of breast cancer (11)
  • Lower risk of obesity (12)
  • Better cognitive function (13)

The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.

At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.

The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and the relative proportions.

It does this because good health has been attributed to variation within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.

Low Fat Diet Meal Plan

In the meal plan are recipes for breakfast, lunch and dinner.

MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View 7 Day Low Fat Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (3)Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g /⅞ cup Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g / 2 tbsp walnuts, toasted and chopped


  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (4)Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g / 3 cups cannellini beans
  • 70g / ⅜ cup cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn


  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (5)Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g / 9 oz lean beef mince
  • 200g can / 1 cup chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can / 1 cup chickpeas
  • 100g pack / ⅔ cup feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve


  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3. Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Low Fat Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (6)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g / ⅝ cup tomatoes, chopped
  • ½ watermelon, cut into chunks
  • 50g / ⅔ cup feta cheese, crumbled


  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (7)Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 100g / ½ cup cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g / ¼ cup feta cheese
  • 2 tbsp hummus


  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (8)Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can / 4 cups cherry tomatoes
  • 4 eggs
  • brown bread, to serve


  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Low Fat Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (9)Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 60g / ⅔ cup porridge oats
  • 160g / ⅗ cup Greek yogurt
  • 175g / ¾ blueberries
  • 1 tsp honey


  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (10)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil


  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (11)Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

  • 200g / 1 ⅓ cups baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g / ⅓ cup tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • Bunch of spring onions/scallions, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves


  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Low Fat Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (12)Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 145g / ⅘ cup jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can / 1 cup cannellini beans, drained and rinsed
  • 150g / ¾ cup tomatoes, quartered
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g / ⅔ cup feta cheese, crumbled


  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (13)Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g /2 cups carrots, washed and coarsely grated
  • 70g / ⅓ cup split red lentils
  • 500ml / 2 ¼ cups hot vegetable stock
  • 60ml / ¼ cup milk
  • Greek yogurt, to serve


  1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 7 Day Low Fat Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (14)Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 400g / 2 cups tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves


  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (15)Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon


  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day Low Fat Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (16)Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g / 1 ⅔ leek, sliced
  • 1 broccoli head, cut into small florets
  • 50g / ¼ cup tomatoes
  • 100ml / ¼ cup vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon


  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (17)Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil
  • For the mash
  • 400g / 2 cups haricot beans, rinsed
  • 1 garlic clove, crushed
  • 100ml / ½ cup vegetable stock
  • 1 tbsp chopped coriander


  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 7 Day Low Fat Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (18)Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 300ml / 1 ¼ cups hot vegetable stock
  • 200g can / 1 cup chopped tomatoes
  • 200g can / 1 cup chickpeas, rinsed and drained
  • 50g / ¼ cup frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve


  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (19)Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can / 2 cups chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g / ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve


  1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 7 Day Low Fat Diet Plan PDF

Low Fat Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

7 Day Low Fat Diet Meal Plan (PDF & Menu) - Medmunch (20)

View 7 Day Low Fat Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of Mediterranean-style low-fat recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

You can also sign up for our 28 day plan for over 100+ recipes and 4 weeks of meal plans.


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.


What's an example of a low-fat diet? ›

When you're shopping, choose fish, poultry, and lean meats. Limit these to 5-7 ounces per day. Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat or skim milk, low-fat cheese, and tuna packed in water.

What is the 7 day diet plan? ›

The GM diet, also known as the General Motors diet is a diet plan that promises to help you lose around 7 kilos in a week. The duration of the diet is one week and on each day you are supposed to eat different foods. The diet involves eating detoxifying foods that have negative calories.

What foods should be avoided on a low-fat diet? ›

Guidelines for a Low Cholesterol, Low Saturated Fat Diet
  • Limit total intake of fats and oils.
  • Avoid butter, stick margarine, shortening, lard, palm and coconut oils.
  • Limit mayonnaise, salad dressings, gravies and sauces, unless they are homemade with low-fat ingredients.
  • Limit chocolate.

What is the 40 30 30 diet plan? ›

A 40/30/30 plan is one in which 40% of your daily calories come for carbohydrate sources, 30% of your daily calories come from protein sources, and, you guessed it, 30% of your daily calories come from fat sources.

Can I eat eggs on a low-fat diet? ›

Egg whites are also low in calories and a good source of high-quality protein, making them an ideal option to curb fat and calories from your diet. Summary Egg whites are a low-fat alternative to whole eggs since fat and cholesterol is concentrated in the yolks.

Which fruit is good for weight loss? ›

They include peaches, nectarines, plums, cherries, and apricots. Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight (2).

Can you eat potatoes on a low-fat diet? ›

Are they good for weight loss? Absolutely! Ounce for ounce, potatoes are one of the most filling and low-calorie foods we can eat. But as Nathan wrote, and as our registered dietitians teach at the Pritikin Longevity Center today, potatoes are actually very good for you, especially if you're trying to lose weight.

Are potatoes low-fat? ›

Though potatoes may be thought of as a fattening food, a medium, unsalted plain baked potato with skin has only 160 calories and is naturally fat- and cholesterol-free. Each potato also packs about 4 grams of fiber and 4 grams of protein, which keeps us feeling full.

What is the best macro split for fat loss? ›

How do you count macros for weight loss?
  • If you exercise for an hour or less daily: 30% protein, 30% fat, 40% carbs.
  • If you exercise for one to two hours daily: 30% protein, 25% fat, 45% carbs.
  • If you exercise for more than two hours daily: Consider seeing a certified sports dietitian.
Jan 14, 2022

How much fat is in a low-fat diet? ›

"Fat-free" foods must have less than 0.5 gram of fat per serving. "Low-fat" foods must have 3 grams of fat or less per serving. "Reduced-fat" foods must have at least 25% less fat than regular versions of those foods. "Light" foods must have either 1/3 fewer calories or 50% less fat.

Are bananas low-fat? ›

Bananas are low in fat. A medium-sized banana contains about 105 calories, most of it comes from the carbohydrates in the fruit and the natural sugars. Bananas are a rich source of fiber and a good source of essential vitamins and minerals.

Can I eat peanut butter on a low-fat diet? ›

Since peanut butter is very high in fat, a 3.5-ounce (100-gram) portion contains a hefty dose of 597 calories ( 4 ). Despite their high calorie content, eating moderate amounts of pure peanut butter or whole peanuts is perfectly fine on a weight-loss diet ( 11 ).

Can you eat pancakes on a low-fat diet? ›

But fear not, with some imagination, pancakes, even those made with pancake mixes, can still be incorporated into a healthy diet. Using a mix can certainly save a little time, and mixes are usually low in fat, although they may contain partially hydrogenated oils and whole milk solids.

Which meat is low-fat? ›

White meat has slightly less saturated fat than dark. Turkey is fairly comparable to chicken in nutrients, but both its dark and white meat are slightly leaner. White meat has slightly less saturated fat than dark; skinless, boneless breast is leanest. Super-lean, lower in fat than other red meat.

Is pasta low-fat? ›

Pasta is naturally low in fat and high in carbohydrates. Whole-wheat or whole-grain pasta includes the nutritious layers of the grain that add heart-healthy fiber to your dish (these grains have been removed from regular white pasta).

What foods are fat free? ›

Eating Guide for This Diet
Food CategoryFoods to Eat
MilkFat-free-like nonfat, skim milk Low-fat or nonfat cheeses Fat-free yogurt or kefir Fat-free buttermilk
ProteinsLean meats Chicken or turkey without the skin Lean fish Beans and legumes Egg whites; limit whole eggs to three per week
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What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

What can I drink to make my stomach flat? ›

15 Best Drinks to Have Every Day for a Flat Belly
  1. Peppermint Tea.
  2. Yogurt Drinks.
  3. Kombucha.
  4. Dandelion Root Tea.
  5. Coconut Water.
  6. Pineapple Juice.
  7. Ginger Tea.
  8. Aloe Vera Juice.
Nov 6, 2020

What fruit burns belly fat while you sleep? ›

Resveratrol is a naturally occurring compound found in red grapes, blueberries, strawberries, raspberries, and apples. Resveratrol is but one of a number of antioxidants produced in these fruits. These compounds enhance the oxidation of beige fat and burn off the excess as body heat.

What causes rapid weight gain in the abdomen? ›

Some causes may be related to stress, alcohol consumption, or medications. Other causes can be a result of health conditions like hypothyroidism or PCOS. Many causes of stomach swelling and weight gain can be treated with lifestyle changes and medications. However, others, such as ascites, can be serious.

How do you get rid of belly fat after 50? ›

Sass recommends eating a healthy, balanced, plant-based diet. “Plant foods rich in monounsaturated fat — avocado and avocado oil, extra virgin olive oil, whole Mediterranean olives and olive tapenade, nuts and nut butter — as part of a healthy balanced diet may help reduce belly fat,” she says.

Why am I gaining weight in my stomach? ›

There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, and making other lifestyle changes can all help. Belly fat refers to fat around the abdomen.

How can I lose weight in 7 days naturally? ›

Eat a high protein diet: Protein helps to build muscle mass, which helps in increased metabolic rate and decreased calorie intake.
Eating habits include:
  1. Eating too fast.
  2. Always eating dessert.
  3. Skipping meals.
  4. Eating when not hungry.
  5. Always cleaning your plate.
  6. Eating while standing up (may lead to mindless eating)

How can I drop 20 pounds fast? ›

Here are 10 of the best ways to quickly and safely drop 20 pounds.
  1. Count Calories. ...
  2. Drink More Water. ...
  3. Increase Your Protein Intake. ...
  4. Cut Your Carb Consumption. ...
  5. Start Lifting Weights. ...
  6. Eat More Fiber. ...
  7. Set a Sleep Schedule. ...
  8. Stay Accountable.
Aug 13, 2018

What is the best diet to lose weight quickly? ›

  • Atkins Diet. #1 in Best Fast Weight-Loss Diets. ...
  • HMR Program. #2 in Best Fast Weight-Loss Diets (tie) ...
  • OPTAVIA. #2 in Best Fast Weight-Loss Diets (tie) ...
  • Biggest Loser Diet. #4 in Best Fast Weight-Loss Diets (tie) ...
  • Keto Diet. #4 in Best Fast Weight-Loss Diets (tie) ...
  • WW (Weight Watchers) Diet. ...
  • Jenny Craig Diet. ...
  • Nutrisystem Diet.

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