690 Calorie Low Fat Meal Plan for Rapid 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.
If you're looking for a 690 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 690 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
Oranges
1 fruit
Lunch
Tuna and Hummus
1 serving
Mediterranean Salad
1 serving
Dinner
Black Bean and Bacon Soup
1 serving
Steamed Broccoli
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 688 Calories, 52g protein, 25g fat, and 72g carbs (59g 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
Yogurt & Pineapple 1 serving
Lunch
Simple Spinach Salad 1 serving
Dinner
Maple Glazed Chicken 1 serving
Apple Celery Salad 1 serving
Snack
Cheesy Cucumber and Tomato Skewers 1 serving
Day 2
Breakfast
Yogurt & Honeydew Melon 1 serving
Lunch
Tarragon and Dijon Chicken Salad 1 serving
Cantaloupe 2 slices
Dinner
Kale Soup 0.5 serving
Spinach Tomato Salad 1 serving
Snack
Bell Pepper and Hummus Snack 1 serving
Day 3
Breakfast
Yogurt & Pineapple 1 serving
Lunch
Tuna Turmeric Salad 2 servings
Turkey, Kale, and Goat Cheese Roll-Up 1 serving
Dinner
Maple Glazed Chicken 1 serving
Sautéed Kale 1 serving
Snack
Apple 1 apple
Day 4
Breakfast
Yogurt & Honeydew Melon 1 serving
Lunch
Cucumber Boats with Spicy Hummus 1 servings
Dinner
Chicken Spinach Wrap 1 wrap
Thai Cucumber Salad 0.5 serving
Snack
Lebanese Tomato and Onion Salad 1 serving
Day 5
Breakfast
Mushroom Egg White Omelet 1 serving
Banana 1 banana
Lunch
Yogurt & Cantaloupe 1 serving
Dinner
Crab Salad 1 serving
Sautéed Garlic Spinach 1 serving
Snack
Cheesy Cucumber and Tomato Skewers 1 serving
Day 6
Breakfast
Yogurt & Pineapple 1 serving
Lunch
Tuna Avocado Salad 1 serving
Cucumber, Pineapple, Melon Smoothie 1 serving
Dinner
Maple Glazed Chicken 0.5 serving
Simple Mixed Greens Salad 1 serving
Snack
Cherry Tomatoes with Feta 1 serving
Day 7
Breakfast
Lunch
Strawberries 0.5 cup
Dinner
Blackened Catfish 1 serving
Garlic Spinach 1 serving
Snack
Bell Pepper and Hummus Snack 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.
Learn More Start a Free Account
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