980 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 980 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 980 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
Avocado Toast
1 serving
Pineapple Cottage Cheese with Lime
1 serving
Lunch
All American Tuna
1 serving
Carrots
1 cup
Dinner
Cauliflower Fried Rice
1 serving
Edamame Sesame Bowl
1 serving
Example Seven Day Plan
Here's a sample Low Fat meal plan with daily averages of 975 Calories, 71g protein, 36g fat, and 101g carbs (82g 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
Basic Egg White Omelet 1 serving
Cinnamon Apple Bites 1 serving
Lunch
Greek Yogurt with Blue and Blackberries 1 serving
Blueberries 0.5 cup
Dinner
Chicken wrap 1 wrap
Easy Sautéed Spinach 0.5 recipe
Snack
Rice Cake with Hummus & Tomato 1 serving
Day 2
Breakfast
Honey Avocado Smoothie 1 serving
Lunch
Tuna Avocado Salad 1 serving
Rice Cake with Strawberries and Honey 1 serving
Dinner
Peachy Keen Chicken 1 serving
Chopped Salad 1 serving
Snack
Light Raspberry yogurt 1 cup
Day 3
Breakfast
Almonds and Blueberries Yogurt Snack 1 serving
Cantaloupe 2 slices
Lunch
Vanilla Banana Protein Shake 1 serving
Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
Chicken Spinach Wrap 1 wrap
Easy Spinach and Scallion Salad 1 serving
Snack
Day 4
Breakfast
Chia Pudding 1 serving
Lunch
Chia Cottage Cheese with Blueberries 1 serving
Strawberries 0.5 cup
Dinner
Peachy Keen Chicken 1 serving
Chopped Salad 1 serving
Snack
Light Raspberry yogurt 1 cup
Day 5
Breakfast
Almonds and Blueberries Yogurt Snack 1 serving
Cinnamon Apple Bites 1 serving
Lunch
Vanilla Banana Protein Shake 1 serving
Cantaloupe 1 slices
Dinner
Chicken Spinach Wrap 1 wrap
Spinach Tomato Salad 0.5 serving
Snack
Day 6
Breakfast
Strawberries 0.5 cup
Lunch
Tuna and Hummus 0.5 serving
Lettuce Cucumber Walnut Salad 1 serving
Dinner
Chicken wrap 1 wrap
Brussels Sprout Slaw 0.5 serving
Snack
Rice Cake with Hummus & Tomato 1 serving
Day 7
Breakfast
Basic Egg White Omelet 1 serving
Cinnamon Apple Bites 1 serving
Lunch
Fruit Salad 1 serving
Dinner
Chicken, Spinach, and Strawberry Salad 1 serving
Microwaved sweet potato 0.5 potato
Snack
Light Raspberry yogurt 1 cup
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