Low Fat Diet Plan with Food List

Low Fat Diet Plan – Overview

A low-fat diet meal plan is recommended for those who want to reduce their body fat. If you have decided to lose your overall body weight, then doing the workout is not the only solution.

You have to adopt a proper diet to cut down the extra fat in your stomach area.

Everything you need to know about the low-fat diet meal plan and its benefits and drawbacks is in this article.

What is a Low Fat Diet Plan?

As the name suggests, a low-fat diet means a diet with reduced fat intake. Unlike other diets, you would be restricted from having foods high in fats for some time.

On a low-fat diet, you are restricted to delicious snacks and fast foods. You eliminate foods that increase your body weight from your daily diet.

What is a Low Fat Diet

Low Fat Diet Plan – What is a Low Fat Diet

Why should one follow a low fat diet?

A low-fat diet is there to lose body weight. It is recommended by dieticians to obese people.

The primary reason one would recommend this type of meal is to lower the intake of fat in your diet. The low diet meal decreases the number of calories that you consume in a day.

Low Fat Diet Plan

Low Fat Diet Plan – Why should one follow a low-fat diet

Since you would be restricted from having some food items, it would be suggested that you add the items that provide proper nutrients to your body’s daily needs.

Before we jump on to the typical low-fat diet meal plan, let’s check out the list of foods that are considered low-fat foods.

Foods to Eat On a Low Fat Diet Plan

You need to focus on what you eat rather than what is allowed to eat. Focus on healthy food with low fats and you’ll see results over time.

Here we have prepared a list of foods that you can consume on a low-fat diet plan.

Low Fat Diet Plan

Low Fat Diet Plan – Foods to Eat On a Low Fat Diet Plan

  1. Fruits: Oranges, apples, pears, berries
  2. Vegetables: You are allowed to consume all types of vegetables. You can prepare them as per your taste; however, you should focus more on adding broccoli and cauliflower to your diet.
  3. Whole Grains: Wheat, brown bread, etc.
  4. Beans: All types of beans are allowed on a low diet plan. Beans are good for weight loss and muscle gaining.
  5. Nuts and Seeds: Dry fruits such as almonds, cashews, pistachios, walnuts are allowed.
  6. Dairy Items: Yogurt, low-fat milk or toned milk is allowed.
  7. Eggs: Egg whites or salad prepared with boiled eggs.
  8. Lean Protein: Chicken, turkey, fish, tuna, salmon etc are allowed.

Foods to Avoid on a Low Fat Diet

You should completely avoid the below-listed foods if you want to reduce your body weight.

If you keep on having these foods, you would not get to see the desired results in the end. Strictly follow the diet plan suggested by your dietician to see the results you want.

Low Fat Diet Plan

Low Fat Diet Plan – Foods to Avoid on a Low Fat Diet

  1. Junk foods or Fast foods: Junk foods such as fried items, potato chips, donuts, fried foods, etc.
  2. Refined Carbs: Biscuits, pasta, white bread, crackers.
  3. Beverages: Cold drinks, soda, tea, coffee, etc. You can have tea or coffee without sugar or by using a sugar substitute.
  4. Processed Meat: Processed meat such as sausages, canned meat, bacon, etc.

Make sure to avoid these items on a low-fat diet meal. The above-listed items are strictly not allowed as they contain a high amount of carbs and fats which can destroy your overall diet plan.

Low Fat Diet Plan

Did you know you can have a variety of foods, even if you are on a low-fat diet plan? As per the American Heart Association, a person should take at least 3 meals a day including healthy foods.

Low Fat Diet Plan

Low Fat Diet Plan – Low Fat Diet Meal Plan – Daily

Dairy products, veggies, fruits, oil, and meat, all types of foods are allowed irrespective of what type of diet plan you are following.

The only thing you need to keep in mind is that restrict the food recommended by your dietician.

If you just follow the diet plan suggested by the dietician, you will see positive results at the end of the diet period.

A typical low-fat diet meal plan is given below. You can add or remove the items and recipes as per your requirements and tastes.


Scrambled eggs, egg whites, egg salad, oatmeal with honey, orange juice, applesauce, tomato, watermelon, blueberries, etc.


Yogurt, fish, chicken, veggie wraps, mixed bean salad, chickpea soup, veg salad, etc.


Boiled eggs, salmon with sauce, corn salad, grilled vegetables, beet salad, etc.

In between these low-fat meals, you can take some healthy snacks that are low in calories, carbs, and fat. Some of the healthy snacks are listed below:

Snacks to Add in Between Low-Fat Meals

  • Grapes
  • Berries
  • Almonds, walnuts, seeds
  • Apple, Orange
  • Carrots

If you love to cook things on your own, then you can design a full seven-day low-fat diet plan on your own. Make sure to prepare a proper low-fat diet plan for the week and strictly follow it irrespective of the situation.

Low Fat Diet Plan

Low Fat Diet Plan – Snacks to Add in between Low Fat Meals

Make sure to reduce the amount of oil while preparing your low-fat meals. For that reason, you are recommended to prepare your low-fat meals on a non-stick pan.

It requires less amount of oil, which ultimately reduces the oil intake in your body.

Frequently Asked Questions:

Question 1: Why choose a low-fat diet?

Those who have gained extra body weight should follow a low-fat diet, which helps them reduce their excess weight.

Question 2: What’s the timeline for this diet plan?

A typical low-fat diet plan lasts up to 10 days. However, if you want to lose even more body weight, then you can follow this diet plan for up to 30 days or 4 weeks.

Question 3: Should I restrict the diet to zero fat?

Just like vitamins and minerals, fat plays an important role in our bodies. You are recommended to have some healthy fats regularly. You can take a boiled potato or a banana every alternative day.

Question 4: Is a low-fat diet plan good for everyone?

Like every other diet plan, a low-fat diet plan is not ideal for all people. Before starting any type of diet plan, you should consult with your family physician.

Bottom Line:

If you have gained bodyweight,, you will gain more of it in the future if you don’t pay attention to it. Of course, a low-fat diet meal plan can help you reduce some body fat.

However, you need to follow the same diet in the future to maintain your body weight. Avoid unhealthy foods and focus on healthy foods with low carbs and zero fats.

We should look after our health as it is our real wealth!

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Current Version
July 10, 2024
Updated By
Kerly Cordova