1530 Calorie Low Fat Meal Plan for Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Low Fat diet, focusing on reducing fat intake in favor of fruits, vegetables, and grains to promote heart health and aid in weight control.
Looking to lose weight with a 1530 calorie meal plan? For those following a low-fat diet, this calorie target can help you reduce fat intake while ensuring you receive balanced nutrition. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
- Raspberry Peanut Butter Protein Smoothie
1 serving
- Yogurt & Applesauce
1 serving
Lunch
- Smoked Salmon, Brie, and Cucumber Bites
1 serving
Dinner
- Herb and Lemon Fish
8 oz fish
- Cucumber and Poppy Seed Salad
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 1525 Calories, 115g protein, 57g fat, and 152g carbs (123g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Peanut Butter Protein Oats 1 serving
- Apple 1 apple
Lunch
- Vanilla Banana Protein Shake 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Chicken Wraps 1 rollup
- Edamame Sesame Bowl 1 serving
Snack
- Peaches & Almond Butter on Toast 1 serving
Day 2
Breakfast
- Cinnamon Protein Oats 1 serving
Lunch
- Greek Yogurt and Berry Parfait 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Dinner
- Tilapia with Kale and Tomato 1 serving
- Carrots with Hummus 0.5 serving
Snack
- Grown-Up PB&J Toast 1 servings
Day 3
Breakfast
- Peanut Butter Protein Oats 1 serving
- Buttered Toast 1 slice
Lunch
- Chia Cottage Cheese with Blueberries 0.5 serving
- Yogurt & Banana 1 serving
Dinner
- Chicken Fajitas 1 serving
- Easy Spinach and Scallion Salad 1 serving
Snack
- Rice Cakes with Banana & Almond Butter 1 serving
Day 4
Breakfast
- Veggie Omelet 1 serving
- Cinnamon Apple and Honey Toast 1 slice
Lunch
- Vanilla Banana Protein Shake 1 serving
- Almonds 1 ounce
Dinner
- Chicken Wraps 1 rollup
- Tomato Basil Layered Salad 1 serving
Snack
Day 5
Breakfast
- Cinnamon Protein Oats 1 serving
- Avocado Rice Cake 1 serving
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Peanut Butter & Carrots 1 serving
Dinner
- Chicken Fajitas 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Easy Spinach and Scallion Salad 1 serving
Day 6
Breakfast
- Chia Cottage Cheese with Blueberries 0.5 serving
- Yogurt & Banana 1 serving
Lunch
- Creamy Green Chia Smoothie 1 serving
- Cucumber Avocado Salad 1 serving
Dinner
- Tilapia with Kale and Tomato 1 serving
Snack
- Grown-Up PB&J Toast 1 servings
Day 7
Breakfast
- Veggie Omelet 1 serving
- Peach and Peanut Butter Snack 1 serving
Lunch
- Sunrise Smoothie 1 serving
- Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
- Chicken Fajitas 1 serving
- Carrots with Hummus 0.5 serving
Snack
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more