Low Fat Diet Meal Plans

Our low fat diet meal plans are overall very similar to the Flexible Dieting meal plans except there is an emphasis on the plan containing lower levels of fat. This plan is flexible and is suitable for weight loss, weight maintenance and weight gain.

Female
Lose Weight



Total Nutritional Value

Calories1,384 kcal

Protein112.1 g

Carbohydrates153.9 g

Fats39.1 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Sodium

Expand nutrition

Breakfast


Baked Beans on Toast

Calories389 kcal

Protein15.5 g

Carbohydrates66.9 g

Fats9.5 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

Lunch


High Protein Sandwich

Calories377 kcal

Protein32 g

Carbohydrates24.1 g

Fats16.3 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

Dinner


Chicken with New Potatoes and Greens

Calories366 kcal

Protein44.4 g

Carbohydrates26.6 g

Fats9.3 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

Snack 1


Cottage cheese (2% fat)

Calories129 kcal

Protein17.7 g

Carbohydrates5.5 g

Fats3.7 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

Snack 2


Orange

Calories123 kcal

Protein2.5 g

Carbohydrates30.8 g

Fats0.3 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

lbs
Low Fat



Total Nutritional Value

Calories1,384 kcal

Protein112.1 g

Carbohydrates153.9 g

Fats39.1 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Sodium

Expand nutrition

Breakfast


Baked Beans on Toast

Calories389 kcal

Protein15.5 g

Carbohydrates66.9 g

Fats9.5 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

Lunch


High Protein Sandwich

Calories377 kcal

Protein32 g

Carbohydrates24.1 g

Fats16.3 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

Dinner


Chicken with New Potatoes and Greens

Calories366 kcal

Protein44.4 g

Carbohydrates26.6 g

Fats9.3 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

Snack 1


Cottage cheese (2% fat)

Calories129 kcal

Protein17.7 g

Carbohydrates5.5 g

Fats3.7 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

Snack 2


Orange

Calories123 kcal

Protein2.5 g

Carbohydrates30.8 g

Fats0.3 g

Saturated fat

Monounsaturated Fat

Polyunsaturated Fat

Sugars

Fibre

Expand nutrition

About Low Fat Diets

OK, tell me the basics

As the name suggests, a low fat diet is simply a diet where the amount of fat consumed is restricted. Fat is calorie dense, providing 9 calories per gram; so by reducing the fat content, it lowers overall calorie intake, which can equate to weight loss.

 

A simple low fat diet generally involves reducing fat intake from foods such as butter, cheese, fatty meats, pastry, dressings and sauces.

A little more detail..

There are three main types of fat: saturated, monounsaturated and polyunsaturated. Monounsaturated and polyunsaturated fats are found in plants and are generally healthy, although still calorie dense. Saturated fats, however, are linked to increase levels of LDL (‘bad’) cholesterol and are found mainly in animal products such as meat and dairy; these are the types of fats a low fat diet tends to limit.

 

A typical low fat diet is made up of wholegrains (such as oats), lean meats (such as turkey), white fish, reduced fat dairy, lentils, vegetables and fruit.

 

A low fat diet does not mean that all fat is excluded from your diet; some fat is necessary in the diet for the absorption of vitamins such as vitamins A, D and K.

 

There are a few simple steps to take that will reduce the amount of fat in your diet:

  1. Trim the fat from meat and take the skin off of poultry.
  2. Use herbs and spices to flavour foods instead of butter and cream.
  3. Bake, boil and grill instead of frying.

 The benefits

  • Easy to follow, and not overly complicated or restrictive.
  • Successful weight loss when followed correctly, due to a lower consumption of calories.
  • Improved cholesterol levels, lowering the risk of heart disease.
  • Healthier/improved digestion due to the high consumption of fibre rich foods.

 Cons

  • It’s important to remember that not all low-fat foods are necessarily healthy; to enhance taste, some products compensate any reduction in fat by increasing the sugar content, which will also lead to weight gain.
  • Some fat is necessary in the diet for the absorption of vitamins A, D and K and the function of some hormones.

 Is it for me?

A low fat diet is suitable for anyone looking to lose weight steadily over a number of months. The diet could be of benefit for anyone displaying, or at risk of raised cholesterol level or high blood pressure. And, great for anyone looking for a straightforward diet without need to restrict or cut out too many foods.