2570 Calorie Low Fat Meal Plan for Muscle Building and Weight Gain
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.
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2570 calorie meal plan might be what you need to reach your goals. 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 provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Today's Meal Plan
Breakfast
- Chicken & Mayo Bagel
1 bagel
- Light Nectarine Yogurt
1 serving
Lunch
- Oatmeal banana protein shake
1 shake
- Sprout Salad
1 serving
Dinner
- Greek Spaghetti
1 serving
- Green Bean Healthy Tuna Salad
3 servings
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 2543 Calories, 179g protein, 96g fat, and 266g carbs (221g 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 2 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Watermelon, Feta, & Mint Salad 1 serving
Dinner
- Tilapia with Kale and Tomato 1 serving
- Waldorf-ish Salad 1 serving
Snack
- Yogurt Peanut Butter Dip & Apples 1 serving
Day 2
Breakfast
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Peach and Blueberry Parfait 1.5 serving
- Peanut Butter & Celery 0.5 serving
Dinner
- Baked Pistachio Crusted Tilapia 2 serving
- Bean Sprout and Spinach Salad 0.5 serving
Snack
- Chocolate Avocado Smoothie 1 serving
Day 3
Breakfast
- Protein Power Oats 2 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Watermelon, Feta, & Mint Salad 1 serving
Dinner
- Simple Spaghetti and Meat Sauce 1 serving
- Garlic Balsamic Green Beans 1 serving
Snack
- Greek Yogurt and Berry Parfait 1 serving
Day 4
Breakfast
- Toast with Pear, Ricotta, & Honey 1 serving
Lunch
- Oatmeal banana protein shake 1 shake
- Simple Spinach Salad 1 serving
Dinner
- Baked Pistachio Crusted Tilapia 1.5 serving
Snack
- Yogurt with Avocado & Basil 1 serving
Day 5
Breakfast
- Protein Power Oats 2 serving
Lunch
- Simple Lemon Pepper Tuna 1 serving
- Waldorf-ish Salad 1 serving
Dinner
- Simple Spaghetti and Meat Sauce 1 serving
Snack
- Blackberry Yogurt Parfait 1 serving
Day 6
Breakfast
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Protein Yogurt and Blueberries 1 serving
- Watermelon, Feta, & Mint Salad 1 serving
Dinner
- Chicken Fajitas 1 serving
Snack
- Banana and Berries Smoothie 1 serving
Day 7
Breakfast
- Cinnamon Protein Oats 1 serving
Lunch
Dinner
- Simple Spaghetti and Meat Sauce 1 serving
Snack
- Blackberry Yogurt Parfait 1 serving
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