7 Day Low Fat Diet Plan

7 Day Low Fat Diet Diet Plan – Overview

Managing weight over the long term requires healthy and clean eating with regular exercise. A healthy and active lifestyle will help you lose weight and give you enough stamina, strength, and energy to go through your day like a boss!

And an excellent way to go about it is by following a low fat diet meal plan.

According to a survey by the National Centre for Health Statistics (NCHS), in America alone, nearly 70% of adults aged 20 are obese and 71.6% of adults aged 20 are overweight.

The question remains – what should one do to manage weight and yet have enough energy?

Cutting fats from your diet is one of the easiest ways to lose weight. When compared with carbohydrates and protein, fats have the most calories.

So, cutting fatty foods from your diet will lower calorie intake, eventually leading to weight loss.

To give you a deeper understanding of how to reduce fat and what to eat, we have created a 7-day low-fat diet meal plan that you can follow easily. Let’s take a look!

Uncovering Fatty foods: Good or bad?

Fats help the body create essential fatty acids. It further helps the body to absorb Vitamin A, D, and E. These are fat-soluble vitamins, meaning they can only be absorbed with the help of fats.

Fats can be categorized into two main types: saturated and unsaturated.

Saturated fats are considered as bad fats. They are the villain behind your weight gain. Familiar sources of saturated fats include dairy, red meat, whole milk dairy food, cheese and commercially prepared baked goods.

Saturated fats increase cholesterol, particularly the harmful LDL cholesterol linked with heart disease. Hence, it is recommended that saturated fats should be limited to 10% calories per day.

Unsaturated fats are good fats. They are your friends. Familiar sources of unsaturated fats include fatty fish, olive oil, nuts, and seeds.

Unsaturated fats can further be classified into Monounsaturated fats and polyunsaturated fats. Both are required for normal body function and cannot be made by the body itself.

You do not have to cut fats completely from your diet. You have to cut the bad ones and replace them with the good ones. A healthy diet involves locally sourced unsaturated fats.

Why Do You Need a Low Fat Diet Plan?

A low-fat diet provides less than 30% of total calories from fat. Low-fat diets are the top recommendation for people who need to lose weight. Studies have confirmed that people who reduce their calorie intake by eating a low-fat diet lose weight.

So now that we have basic knowledge of what fats are let’s understand what you can and cannot eat.

Food You Should Avoid On A Low Fat Diet Meal Plan

Treating yourself occasionally is okay, but you should try to cut down the below foods from your diet. Regular consumption will not help you lose weight.

7 Day Low Fat Diet Plan

7 Day Low Fat Diet Plan – Food You Should Avoid On A Low Fat Diet Plan

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

Food You Can Eat On A Low Fat Diet Meal Plan

You should focus on eating whole foods. The list below shares food items you can add to your diet to lose weight healthily.

Food You Can Eat On A Low Fat Diet Meal Plan

7 Day Low Fat Diet Plan – Food You Can Eat On A Low Fat Diet Meal Plan

  • Olive Oil: Extra virgin olive oil derived from organic sources, not the cheaper versions
  • Low-Fat Dairy: Milk, egg, yogurt
  • Nuts & Seeds: Almonds, walnuts, pistachios, flax seeds, and chia seeds are good to have
  • Legumes: Peas, lentils, chickpeas
  • Beans: Black and red beans
  • Fatty Fish: Salmon and tuna contain most omega-3 fatty acids
  • Whole Grains: Brown bread, quinoa, groat oats
  • Vegetables: Broccoli, cauliflower and all kinds of locally available vegetables
  • Fruits: Apples, oranges, berries, and other locally grown and available fruits
  • Lean Protein: Fish, chicken, turkey

7 Day Low Fat Diet Meal Plan

To help you further plan your low-fat diet, here’s a recommendation of easily prepared meals for a whole week. So, it’s time to work in the kitchen, play with knives, and eat fresh!


Breakfast: Whole Grain cereal with nut milk, banana smoothie with chia seeds

Lunch: Chicken salad and roll

Snack: Handful of dry fruits and fresh fruits

Dinner: Beef stir fry or quick moussaka


Breakfast: Muffin and fruits, fruit salad

Lunch: Rice salad, vegetable wrap

Snack: Low-fat yogurt, a handful of dry nuts

Dinner: Omelette or baked eggs in other forms


Breakfast: Yogurt and fruits, Bowl of oats

Lunch: Carrot and avocado salad

Snack: Whole-grain crackers and a serving of fruits

Dinner: Boiled Vegetables and corn salad with tomatoes


Breakfast: Avocado toast, banana yogurt pots

Lunch: Chickpea and vegetable soup

Snack: 1 Serving of fruit and a peanut toast

Dinner: Beef ramen, lentil soup


Breakfast: Oats with fruits

Lunch: Tofu Soup

Snack: Berries and nuts

Dinner: Grilled chicken with vegetables


Breakfast: Muesli and fruit, berries with oats

Lunch: Chicken burger, fish salad

Snack: Soaked seeds and fruits

Dinner: Mashed beans mashed with grilled vegetables


Breakfast: Scrambled eggs

Lunch: Cheese and avocado salad with a sandwich

Snack: A fruit with peanut butter

Dinner: Grilled sandwich and chicken

Small Notes on Getting Health Better

7 Day Low Fat Diet Meal Plan

7 Day Low Fat Diet Plan – Small Notes on Getting Health Better

  1. Drink around 3L of water for sure
  2. Increase your water intake if you play sports or do rigorous physical exercise.
  3. Exercising is crucial to losing weight. Every day, take 30 minutes in the morning or evening to exercise.
  4. The mind is crucial in helping you navigate and control unhealthy patterns. Meditate daily for 15 mins.
  5. Don’t expect quick results. Wait for at least 3 months to see positive results.
  6. Keep notes of your dietary change and the amount of weight loss. Review every month.

Concluding: What After the Meal Plan

Now that you have an excellent and wholesome low-fat diet meal plan for 7 days, it is the right time to prepare a complete plan for a whole month.

Weight loss does not have a quick scheme. It requires thoughtful planning, intelligent questioning, and controlling yourself.

One essential thing is always to remember that you need to listen to your body. If it’s asking for food, give it a healthy treat. If you are thirsty, drink water.

Don’t starve yourself, ever. It won’t lead you anywhere. Eat well, drink fully, sleep healthy!

See Also

30 Day Mediterranean Meal Plan

List of Keto Vegetables

7 Day Intermittent Fasting Diet Meal Plan

Original Keto Bread Recipe

Carnivore Diet Food List