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Low-Fat Menu

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Because everyone is different, it's true that some people do better on low-fat weight loss menus than low-carb (previous menu), so I've included this sample 7-day low-fat menu that includes calorie counts.  Calorie counts are also helpful if you're keeping a food diary.  (See E-book for more on calorie counts and food diaries.) 
 
Try both menus to see which one works best for you and better fits your lifestyle and food preferences.  Both, when followed correctly, will help you lose weight.
 
This plan averages about 1,800 per day.  Use the calorie calculation table to figure your ideal calories for your goal weight, then add or subtract to this menu, by either taking away a snack, or adding more whole grains, monounsaturated fatty foods (such as fish, nuts & olive oil) and fruits and vegetables.  A calorie guide book is a good investment when keeping track of calories because it helps you adjust the calories and fat you're consuming when adjusting this eating plan.

7-Day Meal Plan

 

Monday - 1,800

 

Breakfast (300 Calories)

2 Oatmeal Pancakes       See Recipe below

with 1/4 c. Lite or Sugar-Free Syrup

Blueberries (can be added to batter)

Tea or Coffee

Water

 

Snack (250 Calories)

1c. Homemade Trail Mix

(Whole grain cereal, peanuts, sunflower seeds, raisins, pretzels)

Water

 

Lunch (350 Calories)

Sliced Chicken Breast over mixed dark greens

Low-Cal Dressing (limit to 1/4 cup)

Whole Grain Roll

1 piece whole fruit of choice

Water

 

Snack (200 Calories)

Fat-Free Frozen Yogurt

with sliced berries and a few chopped nuts

 

Dinner (400 Calories)

4 oz. Turkey or Veggie Burger on Whole Grain bun

Add veggies:  lettuce, tomato, onion, pickle

low-fat condiments (ketchup, mustard)

Baked Sweet potato and white potato wedges

Low-Cal, Unsweetened drink of choice

Water

 

Snack (300 Calories)

1-1/2 c. high fiber cereal

8 oz. skim milk

 

Oatmeal Pancake Recipe:

1/2 c. instant uncooked oatmeal

1/4 c. flour

6 egg whites

1/2 c. skim milk

1 scoop vanilla protein powder

 

Non-Fat cooking spray

Lite or Low-sugar syrup

 

 

Tuesday - 1,900

 

Breakfast (350 Calories)

1 egg, 2 egg-white omelette

Fill with veggies

Sprinkle with lite cheese

1 Slice whole-grain toast

Coffee, Tea

Water

 

A.M. Snack (200 Calories)

1 fresh fruit of choice

6-8 whole grain crackers

 

Lunch (400 Calories)

Tuna salad (with lite Miracle Whip)

2 slices whole grain bread, lettuce tomato

Cup of clear broth soup (chicken, vegetable, cabbage, etc.)

Low-Cal, Unsweetened beverage of choice

Water

 

Snack (250 Calories)

2 Tbsp. Homemade nut spread (recipe below)

or use peanut butter

on 1 slice whole grain bread

Water

 

Dinner (450 Calories)

3-4 oz. Chicken Breast - parmesan style

Marinara Sauce, add 1/2 can of canned spinach (drain well)

Sprinkle with Lite Mozzarella & Parmesan Cheeses

1 Whole Grain Roll

Steamed Broccoli or Veggies of Choice

Unsweetened, low-cal beverage of choice

Water

 

Late Snack (250 Calories)

Protein Smoothy:

1 scoop protein powder

8 oz. Skim or Fat-Free Milk

Frozen Strawberries

Banana

 

Nut Spread Recipe:

(Mix in food processor)

1 c. walnuts

1 spoon honey

dash of cinammon 

Can use like peanut butter, but it contains less fat and calories

Wednesday - 1,750 

 

Breakfast (300)

2 c. oatmeal with cinammon

Sliced apple

Tea or Coffee

Water

 

A.M. Snack (250)

Mixed cubed melon (watermelon, canteloupe, honeydew)

Handful of mixed nuts

Water

 

Lunch (350)

1-1/2 c. Minestrone or Bean Soup

4-6 Saltines or whole grain bread

Side Salad with low-cal dressing

Unsweetened beverage of choice

Water

 

Afternoon Snack (250 Calories)

Broccoli tops and baby carrotts

dipped in low-cal ranch dressing

6-8 whole grain crackers

 

Dinner (350 Calories)

4 oz. Broiled Tuna Steak over mixed spinach salad

Mandarine Oranges, Beets, veggies of choice, few almonds

Low-Cal Raspberry Viniagrette

Whole Grain pita cut into wedges (spray with cooking spray and broil for 1 minute to add crunch)

Unsweetened, low-cal beverage of choice

Water

 

Snack (250 Calories)

1 c. high-fiber cereal

8 oz. Skim or Fat-Free milk

 

 

*Kraft "Light Done Right" dressings give you all the taste with less than half the calories and fat of full-cal dressings.

Thursday - 1,700

 

Breakfast (350 Calories)

1 scrambled egg

on a 1 slice whole-grain toast

1 Slice of Lite Cheese

Fresh-squeezed Orange Juice or

Orange Slices

Water

 

A.M. Snack (250 Calories)

1/2 peanut butter & jelly sandwich

on 1 slice whole-grain bread

Water

 

Lunch (400 Calories) 

2 Slices of Healthy Choice Ham

1 Slice Lite Cheese

1 Whole Grain Roll or 2 Slices Whole Grain Bread

Lettuce, Tomato, low-fat condiments

1 Cup of clear broth soup of choice

 

Snack (250 Calories)

1 c. frozen yogurt with blueberries

and a handful of chopped nuts

 

Dinner (400 Calories)

Chicken Fajita with lettuce, tomato, sliced avacado, olives and salsa

(Buy prepared marinated chicken or stir-fry in 1 tsp. olive oil

and a dash of taco sauce; Use whole-grain fajita or lawash roll-ups)

Unsweetened, low-cal beverage of choice

Water

 

Late Snack (250 Calories)

1 banana

2 graham cracker squares

8 oz. Milk

Water

Friday - 1,850

 

Breakfast (400 Calories)

2 slices of whole grain toast

with 2 tbsp. Peanut Butter (or Nut Spread; recipe on Tuesday menu)

Coffee or Tea (black)

Water

 

A.M. Snack (250 Calories)

1 medium piece of fruit of choice

1/2 c. homemade trailmix (high-fiber cereal, raisins, almonds, nuts, pretzels)

 

Lunch (300 Calories)

1c. Chili or Bean Soup

4 Saltines

Small Side Salad with low-cal dressing

Unsweetened low-cal beverage of choice

Water

 

Afternoon Snack (200 Calories)

1 c. Low-fat cottage cheese

With handful of sunflower seeds tossed in

Water

 

Dinner  (400 Calories)

4 oz. Sliced Turkey Breast (2 slices medium thickness)

with 1/2 c. Lite Gravy

Small Baked Potato (use butter buds or gravy)

Steamed Green Vegetables of choice

Unsweetened beverage of choice

Water

 

Late Snack (300 Calories)

1 1/2 c. High-Fiber cereal

8 oz. Skim or Fat-free milk

Water

 

Saturday - 1,750

 

Breakfast (350 Calories)

2 c. High Fiber/Low Sugar Cereal

Toss in fresh berries

10 oz. Skim or Fat-Free Milk

Tea, Coffee

Water

 

Snack (250 Calories)

Sliced Apple

Spread with Peanut Butter

Water

 

Lunch (400 Calories)

BLT made w/Turkey Bacon (4 strips)

Lettuce, Tomato, Lite Miracle Whip

2 Slices Whole Grain Bread

Sliced Cucumbers

Unsweetened, low-cal drink of choice

Water

 

Afternoon Snack (100 Calories)

Large Banana

Water

 

Dinner (450 Calories)

Baked BBQ Chicken Breast

Baked Sweet Potato sprinkled with Cinammon

(Or Baked Regular Potato--use Butter Buds to taste)

Steamed Broccoli or Brussel Sprouts (or greens of choice)

Unsweetened, low-cal drink of choice

Water

 

Late Snack (100 Calories)

2 c. tomato soup (made with 1/2 Fat Free Milk & 1/2 Water)

 

 

Sunday - 1,775

 

Breakfast (350 Calories)

1 whole egg and 2 egg whites scrambled

2 slices turkey bacon

1 slice whole grain toast with lite butter

Orange Slices or fresh squeezed Orange juice

Water

 

A.M. Snack (125 Calories)

Bunch of grapes

4-6 Whole grain crackers

Water

 

Lunch (350 Calories)

Veggie or Turkey Burger with lettuce, tomato, pickle, onions

Whole Grain Bun

Ketchup, mustard

Side Salad with low-cal dressing

Low-cal, unsweetened drink of choice

Water

 

Afternoon Snack (200 Calories)

1 c. low-fat cottage cheese

with fresh pineapple chunks

 

Dinner (450 Calories)

4 oz. Baked or Broiled Salmon or Mackerel

Homemade or lite Tartar Sauce (see recipe below)

Steamed green beans or vegetables of choice

1 c. Whole Grain Brown Rice dish

Unsweetened, low-cal beverage of choice

Water

 

Late Snack (300 Calories)

Medium Banana

Spread with 1 Tbsp. Peanut Butter

8 oz. Skim or Non-Fat Milk

 

 

Always consult your physician before beginning any new diet or exercise program, especially if you have pre-existing medical conditions.