Basic Low Fat Meal Plan

Here is a traditional low fat eating plan that aims to keep fats to 30% or lower as recommended by the American Heart Association.

For more comprehensive meal plans - see our bargain weight loss page (all programs under $20).

Breakfast

• Fruit or Fruit juice
• breakfast cereal (avoid toasted muesli or that with high sugar content) or cooked oats with skim or low-fat milk
• savoury dish: grilled tomato, baked beans (2 eggs a week)
• bread or toast with a scrape or mono- or polyunsaturated margarine and spread such as jam, honey, or yeast extract.
• water, tea, coffee, skim milk

Lunch

• mixed vegetable salad with polyunsaturated dressing or no-oil dressing
• cottage cheese, drained canned fish or bean dish
• bread, bread roll, pita bread or crispbread (aim for wholemeal)
• fruit or low-fat yoghurt
• water, tea, coffee, skim milk or fruit juice

Dinner

• small serve of lean meat, chicken or fish (remove all fat, and skin on poultry, and limit fats in meal preparation) or vegetarian savoury dish
• rice, potato, pasta
• mixed vegetable salad
• low-fat dessert made with low-fat milk (custard, yoghurt)