7-Day Low-Fat Diet Plan: Foods to Eat, Those to Avoid, and More

Living a healthy lifestyle typically means increasing your daily physical activity and being mindful of your diet. People may consider low-fat eating for different reasons, including food preferences and bodyweight goals.

Dietary fat is one part of an overall eating pattern, and different fats have different nutritional characteristics. Being on a low-fat meal plan doesn’t mean severely limiting your total fat intake. It also differs from a 7-day bland diet menu, which focuses on mild, easy-to-tolerate foods rather than primarily reducing dietary fat.

This article provides general information about the 7-day low-fat diet plan and cannot determine the calorie intake, fat intake, or eating pattern appropriate for an individual.

What is a Simple 7-Day Low-Fat Diet Plan?

A simple 7-day low-fat meal plan focuses on the consumption of nutrient-dense foods such as lean animal or plant proteins, whole grains, fruits and vegetables, in addition to some healthy fats. 

Contrary to popular opinion, such a meal plan doesn’t wholly restrict fats. Instead, the meal plan aims to reduce your total daily energy intake of fats. Low-fat eating patterns can still include foods that contain unsaturated fats. The appropriate amount varies between individuals. Dietary guidelines commonly recommend limiting trans fat and moderating saturated fat intake (1).

How Much Fat Should You Eat Per Day on a Low-Fat Diet?

For a healthy diet, adults are encouraged to ensure that a minimum of 15% to a maximum of 30% of the energy consumed per day should be from fat (2).

Experts and researchers state that, while no universally accepted definition of a low-fat diet exists, many respected associations define low-fat diets as those that provide less than 30% of total daily energy intake (3).

Any low-fat diet menu that further restricts daily fat intake to 15% of total calorie intake or even 10% or less of your daily caloric intake is referred to as a very-low-fat diet (3).

To calculate how much fat you should be consuming a day on a low-fat diet, we’ll use the following example:

Assume a person’s recommended daily calorie intake is 2,000 calories. To determine how many grams, calculate 30% of this intake:

2,000 calories x 30% = 600 calories from fat.

9 calories of fat make 1 gram of fat (4).

Therefore, 600 calories ÷ 9 calories per gram = 66.7 grams of fat.

For a person who consumes 2,000 calories a day to maintain a low-fat diet for weight loss, they must ensure that they consume less than 66.7 g of fat per day.

To determine how much fat per day you need on a low-fat diet, follow the above calculation using your daily recommended calorie intake. You may also use a reputable calorie counter. It can easily do the macro calculations for your low-fat meals.

Read more: Military Weight Loss Diet: Your Simple Guide to the 3-Day Routine

Can a Low-Fat Diet Help with Weight Loss?

The short answer? Yes, in most cases, following a low-fat diet could contribute to weight loss by reducing total calorie intake. However, the more nuanced answer is that, while this diet can contribute to weight reduction, the meal plan is not necessarily better than other weight loss plans, and long-term results remain uncertain.

This is as evidenced below:

• In one recent review of low-fat diets, experts stated that “a common misconception is that fat restriction alone produces greater or more durable weight loss than other diets. Randomized trials and meta-analyses show that low-fat diets do not outperform other calorie-restricted diets for weight loss at 6 to 12 months.” (3)
• A study that looked at the effect of a healthy low-carb diet (HLC) vs a healthy low-fat (HLF) diet found that in overweight adults, the low-carbohydrate diet performed slightly better. Participants following the HLF diet lost 5.3 kgs over 12 months, while those following a HLC plan lost 6 kg (5). This wasn’t considered a significant difference in outcomes between the two diets. 
• A review comparing low-fat diets to low-carb diets found that after 6-12 months, low-carb diets performed better in weight reduction as compared to low-fat diets. However, the latter was better at improving cholesterol levels (6).

In some cases, following a lower-fat dietary pattern with a higher carb intake could lead to better weight loss.

In one study published in 2017, researchers found that participants experienced better weight loss outcomes when they (7):

1. Reduced their daily total fat and saturated fat intake 
2. Increased their carbohydrate and fiber intake through fruits, vegetables, and whole grains
3. Adjusted their calorie intake

From this, we may conclude that following a low-fat diet can lead to weight loss in some individuals. However, these results may not be better than other weight loss plans. A low-carb diet menu may work better for some people, while others may find a low-fat approach easier to maintain. What works best for you depends on individual health status, lifestyle, and preferences. For better results, it might benefit you to be mindful of total and/or saturated fat intake within a balanced, reduced calorie diet 

What Foods Can You Eat on a Low-Fat Diet?

In addition to quantity, the quality of the foods you consume plays a major role in the success of weight loss and management. Below are some foods that you should consider adding to your low-fat meal prep kit.

Quality Protein

This combines both plant and lean animal proteins. Your options include:

• Lean meats: Skinless chicken or turkey breast, lean beef cuts (tenderloin, sirloin, lean ground beef), pork tenderloin, etc.
• Fish and other seafood
• Eggs
• Low-fat dairy: Plain Greek yogurt (no added sugars) and low-fat cottage cheese
• Legumes: Lentils, chickpeas, beans, edamame, and peas
• Soy-derived products such as tofu and tempeh. They are high in protein and low in saturated fats
• Protein powders: Including whey isolate or plant-based protein powders—they make quick and convenient options to supplement protein intake

Low-fat, high-protein snacks can also make it easier to increase protein intake between meals without adding large amounts of dietary fat.

Healthy Fats

Low-fat doesn’t mean no fat. The key is to choose the right kind of fats, then consume them in appropriate amounts, i.e., less than 30% of your total calorie intake a day. Healthy fat examples for your diet include:

• Healthy cooking fats such as extra virgin olive oil and avocado oil
• Olives
• Avocado
• Nuts and seeds: almonds, chia seeds, pumpkin seeds, pecans, macadamia nuts, hemp and flaxseeds, etc.
• Oily/fatty fish: salmon, tuna, sardines, mackerel, herring, trout, etc.

Complex Carbohydrates

The studies above show that carbs play a big role in weight loss. However, as with fats, not all carbohydrates are made similarly. Complex carbohydrates work best for weight loss as they are rich in fiber. When planning your 7-day low-fat diet plan, your carbohydrates of choice should include:

• Whole grains: quinoa, oats, brown rice, barley, amaranth, and whole-wheat breads and pastas
• Whole fruits: can be fresh or frozen
• Vegetables: both starchy and non-starchy
• Legumes

What Foods Should You Limit on a Low-Fat Diet?

You should limit foods that are high in saturated and trans fats. These are unhealthy fats that may hinder your weight loss plans and can negatively affect your health (8).

Examples of foods high in saturated fats include:

• Butter, ghee, suet, lard, coconut oil, and palm oil
• Pastries such as cakes, biscuits, and pies
• Fatty cuts of meat
• Sausages, bacon, and cured meats
• Most cheeses
• Ice cream, milkshakes, etc.

BetterMe: Health Coaching app can help you build a more structured approach to your wellness routine with meal plans, workouts, and habit-tracking tools. Start using the app to explore options that may support your personal fitness and nutrition goals.

How Do You Build a Balanced Low-Fat Meal?

Researchers describe a healthy, balanced diet as “one in which macronutrients are consumed in appropriate proportions to support energetic and physiologic needs without excess intake while also providing sufficient micronutrients and hydration to meet the physiologic needs of the body” (9).

In simpler terms, it’s a diet that supplies the nutrients—carbohydrates, proteins,  fats, vitamins, and minerals—your body needs to work effectively. When building a plate of a balanced low-fat meal, you should fill your plate as follows:

• ¼ lean protein 
• ¼ complex carbohydrates
• ½ vegetables and/or fruit

What Are Some Common Mistakes to Avoid on a Low-Fat Diet?

Using the Wrong Cooking Methods

Opt for baking, broiling, grilling, poaching, or steaming. Avoid deep frying or pan-frying with excessive amounts of butter, lard, or oil.

Heavy Reliance on ‘Low-Fat’ Pre-Packaged Foods

While some options are good, some are not. More often than not, these pre-packaged low-fat foods have extra salts, sugars, and refined carbs to help make up for any lost flavour from reduced fat.

Eliminating All Fats

As we’ve insisted, not all fats are bad fats—your body needs fats to function. Make sure that you consume the healthy fats listed in the above section and limit saturated fats.

Not Reading the Label or Nutrition Facts

This is where the hidden fats are. Always check the nutrition label of foods at supermarkets. If a restaurant adds nutrition facts to its menu, check that too.

Read more: Sample Mediterranean Diet Meal Plan for Beginners: The Ultimate Guide

FAQs

• How much fat can you eat on a low-fat diet?

A low-fat diet generally requires consuming less than 30% of your daily calorie intake from fats, or as otherwise advised by your healthcare provider. Use a calorie counter to accurately determine how many grams and calories this is based on your individual daily energy intake.

• What is a good low-fat breakfast?

On a 7-day low-fat diet plan, your breakfast options may include

• Oatmeal made with low-fat plant milk and berries
• Egg white omelet with spinach, mushrooms, and peppers—substitute egg whites with tofu if vegan
• Low-fat cottage cheese with fruit and honey
• Avocado toast with hummus, tomatoes, and cucumbers

• Are low-fat foods always good?

Healthy, whole, naturally low-fat foods are nearly always good, as long as your overall diet is balanced with other foods that provide appropriate amounts of healthy fat. However, you should be wary of pre-packaged, ultra-processed, low-fat food options. They may be high in salt, sugars, and refined carbohydrates.

• Can you follow a low-fat diet for more than 7 days?

Participants in the studies mentioned above followed a low-fat diet for 6-12 months. The appropriate duration of a lower-fat eating pattern depends on an individual’s nutrition needs and overall food intake. Always talk to your healthcare provider to get individualized advice.

• Can you eat cheese on a low-fat diet?

Some cheeses are sold in reduced-fat, part-skim, or fat-free versions. Cottage cheese is a low-fat variation that you can have on this diet plan. Other cheeses such as ricotta and mozzarella may also be consumed as long as they are labeled reduced-fat, part-skim, or fat-free.

The Bottom Line

A low-fat eating pattern changes the types and amounts of fat included in meals. Some people find that changing dietary fat intake may change the energy content of some meals, but bodyweight changes cannot be predicted from one dietary change. 

Opt for healthy fats rather than saturated fats and choose cooking methods that require less cooking oil. You can also consider increasing your daily physical activity to supplement your dietary changes. Talk to your healthcare provider to get individualized advice.