Low Fat Diet Meal Ideas

Poached Salmon With Yogurt

WHAT I EAT IN A DAY | Low-Fat Vegan Meal Ideas! ( 17 )

With 35 grams of protein and low in fat, salmon is a longtime favorite weight loss food, boosting your metabolism while naturally regulating your appetite hormones.

This salmon, topped off with a delicious yogurt-based sauce, is filling and packed with flavor. Because it’s cooked in liquid, you don’t have to worry about the fish tasting dry.

Make this slaw for your weekday lunch or weekend picnic. Trust us: You and your picnic buddies wont be able to tell how healthy it is.

Chickpeas, also known as garbanzo beans, are loaded with resistant starch, which helps with weight loss. Theyre also a great source of protein and fiber, which will help keep you full until dinnertime.

Try this recipe: Crisp Chickpea Slaw

Crispy Air Fryer Tofu

Gameday is the perfect time to chill out. And watch your favorite team win.

But the game day can be a minefield of high-fat snacks. Like chicken wings and potato chips.

And as yummy, as they are, theyre not worth blowing your diet.

So, what can you do instead? Make this crispy air fryer tofu.

These tofu bites are addictive. Theyre crunchy on the outside and tender on the inside, and taste delicious.

The soy sauce adds umami, while the Sriracha sauce adds a nice heat. If you dont like it spicy, just omit the Sriracha sauce theyll still taste yummy.

The key to these bites being so low in fat is that you use an air fryer. If youre following a low-fat diet, having an air fryer is a game-changer.

Chicken And Chorizo Filo Pie

Calories: 426

Serves: 6Cooking time: 1hr 50 mins

This low calorie dinner is infused with chorizo and topped with crisp, golden filo pastry. A rich tomato-infused sauce brings this pie together nicely. Serve with new potatoes.

Filo pastry is a much lower-fat option than shortcrust pastry and is lighter too so you wont feel overfull or bloated after eating it. The pine nuts add a bonus of nutrients including Vitamin C, Vitamin K, and calcium.

Both the chicken and chorizo are an excellent source of protein meaning there will be no snacking after this dinner. This recipe serves six.

Creamy squash risotto with salty pancetta strips

Also Check: Fruit Diet Before And After

Avocado Waldorf Chicken Salad

Avocado serves as a fiber-rich alternative to mayo in this take on a Waldorf chicken salad. To reduce the carbs even further for instance, to make it keto-friendly you can exclude the apple and grapes.


If you dont have fajita seasoning, combine chili, garlic, and onion powders.


  • Add oil to a large skillet over medium-high heat.
  • Add onion and bell peppers and cook until some parts are browned but the veggies retain some crispness.
  • Add chicken and seasonings, plus 12 tablespoons water if needed to help the seasoning stick to the meat and vegetables.
  • Once chicken is cooked through, remove from heat.
  • Serve with lettuce, tomato, sour cream, and low carb tortillas.
  • Who Should Not Do A Low

    7 Day Meal Plan for a Low Fat Diet

    A low-carb diet is safe for almost everyone.8 Rapid weight loss or dramatic changes in blood sugar, however, may require extra support and knowledge for people in three specific situations:

    • Taking medication for diabetes: If you take insulin or other diabetes medications, learn more
    • Taking blood pressure medication? Learn more
    • Breastfeeding? If you are nursing a baby, learn more


    This diet plan is for adults with health issues, including obesity, that could benefit from a low-carb diet.

    You May Like: Banana And Skim Milk Diet

    High Protein Low Fat Recipes You Need To Try

    If youre looking for healthy and easy foods to keep you healthy all day long, be sure to check out these tasty and delicious high protein low fat recipes. These high protein meal recipes help you lose more weight faster and healthier!I always know you are looking for healthy and low carb or low-fat foods or foods that keep you well and can easily lose weight quickly, right? Here I share some mouth-watering and high protein recipes for weight loss that are not only protein foods but also low fat. If you are trying to lose weight and start your exercise every day. Your body needs healthy and protein foods to maintain balance. These recipes are waiting to meet your needs.These comfort foods and protein-packed recipes are really easy to make with a few simple ingredients and ready in just 30 minutes or less. You can also add these recipes to your keto diet on a regular basis. Also, Ive shared 7-day keto meal plan ideas on my blog that can help you a lot. So please dont waste your time lets jump into these recipes and enjoy your meal with your friends and family.

    Moroccan Root Tagine With Couscous

    Calories: 300

    Serves: 2Cooking time: 1hr 5 mins

    Leeks, courgette, and carrots, this tagine takes three hearty root veg and gives them a lovely exotic flavour by combining them with warm Moroccan spices such as turmeric and cumin.

    Choosing couscous over rice or pasta is a great way to keep the calorie count low. As this dish is packed full of vegetables too, it ensures the calories are well under the 500 calorie meals limit. Couscous is also an excellent source of magnesium, iron, zinc, and potassium.

    A portion of this meal counts as one of your five-a-day. This dish is rather low in protein so you can bulk up by adding lean protein such as beans, chicken or prawns to the mix.

    Succulent Spanish beef made with diced braising steak

    You May Like: What Does Noom Diet Mean

    Kale And Brussels Sprout Salad

    Calories: 201

    This kale and Brussels sprout salad is anything but boring. It’s filled with shredded kale and sprouts, cranberries, marinated onions, almonds, and pecorino cheese. It takes just 20 minutes to make, and it can keep in the fridge for two to three days after making.

    Calories: 142

    This authentic chicken tortilla soup is seasoned with tomato and pasilla pepper, plus loads of sautéed veggies that can be topped with baked tortilla strips, avocado, panela cheese, chopped cilantro, and a dash of fresh lime juice.

    Linguine With Crab And Mint

    5 Low-Carb High Fat Meal Ideas!

    Calories: 386

    Serves: 2Cooking time: 10 mins

    Bursting with minty flavour this delicious recipe brings together dried linguine, white breadcrumbs, dried chilli flakes, and white crabmeat to make a very healthy and low-cal dish.

    Crab is a great low calorie alternative to meats. On average a 100g portion of crab contains 115 calories, thats 38 calories less than a cooked skinless chicken breast Crab is full of important nutrients too omega-3 fatty acids, vitamin B12, and selenium.

    This speedy low calorie meal takes just 15 minutes to make in total making it an ideal midweek meal for two. Once youve mastered this recipe you could try prawns, salmon or white fish instead of crab.

    Golden pieces of white fish wrapped in soft tortillas with crisp lettuce

    You May Like: Easy Diet To Lose Fat And Gain Muscle

    Following A Low Fat Diet Plan

    Fat has the most calories per gram when compared to carbohydrates and protein, so often reducing fatty foods from your diet will result in a lower calorie intake and therefore, help you lose weight.

    However, you shouldnt cut fats completely because they play a vital role within your body. They are necessary to support cell growth, keep your body warm and protect your organs. They also help with the absorption of fat-soluble vitamins like A, D and E.

    There are different types of fat you should be aware of. The two main ones are saturated and unsaturated fats.

    Unsaturated fats are considered good fats. They are found in foods such as fatty fish, olive oil, avocados, nuts and seeds. These types of fats are healthy for you, helping to cut cholesterol and reduce heart disease.

    There are two main types of unsaturated fats are polyunsaturated fats and monosaturated fats. Both are healthy for you, but omega-3 polyunsaturated fatty acids found in oily fish are particularly beneficial.

    Saturated fats are considered bad fats. Although the research is mixed on how bad they are, they are generally linked to increases in cholesterol and heart disease. They are commonly found in full-fat dairy and red meat.

    Studies find that the total cholesterol and LDL cholesterol decreases when polyunsaturated fat replaces saturated fat .

    Although HDL cholesterol is also reduced, LDL cholesterol is reduced even more. This increases the ratio of good cholesterol to bad cholesterol .

    Cheese And Tomato Bake

    Calories: 425

    Serves: 2Cooking time: 20 mins

    Suitable for vegetarians, this delicious cheese and tomato bake is made with white bread, sweet tomatoes, cheesy cheddar, and a hint of pesto.

    This recipe serves two but portions could easily be halved and served with a fresh salad instead. This would half the amount of calories and fat per portion. Choose brown bread over white for a healthier choice and choose a strong cheddar cheese so you dont have to use as much.

    The perfect one-pot option you and your partner can enjoy without the expense of endless washing up. This is a carb heavy dinner so choose smaller portions and serve with salad for an even lighter meal.

    Hearty, slow-cooked sausage, mushroom, and bean stew

    Recommended Reading: What Is A Good Diet To Be On

    Foods To Eat On A Low Fat Diet Plan

    Generally, youll want to focus on eating whole foods. Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below:

    • Fruits. E.g apples, pears, oranges. Berries also contain lots of antioxidants
    • Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables
    • Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
    • Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases.
    • Beans. E.g haricot, black, red.
    • Legumes. E.g chickpeas, lentils, peas. Both legumes and beans are great sources of plant-based protein.
    • Nuts and seeds. E.g almonds, walnuts, pistachios. Flaxseeds and chia seeds are also a great plant-based source of omega-3 fatty acids
    • Low-fat dairy. E.g milk, eggs, yogurt. Be sure to check the labels for extra added sugar.
    • Olive oil. Choose extra-virgin varieties, which arent diluted with cheaper oils.
    • Lean protein. E.g fish, chicken, turkey. These contain less saturated fats than red meats like beef and pork.

    What Is A Low Fat Diet Plan

    Best 21 Low Fat Dinner Recipes for Two â Home, Family, Style and Art Ideas

    As the name suggests, a low-fat diet means a diet without carbs or fat. Unlike other meals, you would be restricted to having foods with carbs or fats for a few days.

    In a low-fat diet, you will be restricted to have delicious snacks and fast foods. The foods which increase your body weight will be eliminated from your daily diet.

    Low Fat Diet Plan What is a Low Fat Diet

    You May Like: What Is The Best And Easiest Diet

    Whats The Best Low Fat Diet

    We recommend following a Mediterranean-style diet if youre looking to follow a low fat diet.

    Although it does contain some fat, it is full of the fats you need to eat in order to maintain a balanced and healthy diet. It is also well studied and has an extensive amount of research backing its use.

    It encourages the consumption of the foods listed previously such as fruits, vegetables, whole grains, nuts, seeds, legumes, beans, low-fat dairy, fatty fish and other lean protein. Cooking is done predominantly with olive oil instead of butter, which contains lots of saturated fats.

    The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

    • High unsaturated-to-saturated fat ratio
    • High consumption of fruits, vegetables, legumes, nuts and unrefined grains
    • Increased consumption of fish

    The U.S News & World Report have a yearly ranking of the main diets and have ranked the diet as the best since 2018.

    Part of the reason it is highly recommended is not just because of the health benefits, but also how easy to is to follow. Finding an eating style you stick to long-term is important so that you dont yoyo between diets and fall back into unhealthy eating habits.

    It is ranked so highly because of both how easy it is to follow as well as the scientific research backing its use. This makes it a great choice if youre looking for a healthy diet that youll actually stick to.

    Chili Lime Bean Salad

    This chili lime bean salad is packed with nutrients including vitamin C from the lime and healthy fats from the avocado.

    Calories: 215

    Soup is the ultimate healthy comfort food, and this one’s loaded with veggies, like tomatoes and cabbage. It’s also made with miso paste to give it an extra kick of flavor.

    Read Also: The Diet Center Diet Plan

    Classic Slow Cooker Chicken Recipe In Red Wine

    “All you need for this dish is chicken, wine and veggies , and you can call it a dayit’s super easy to make,” say The Nutrition Twins. “And if you don’t have a slow cooker, no problem, combine everything in a pot on the stovetop or put it in a low oven. Either way you’ll get a satisfying meal with only 365 calories. Just be sure to go to town adding extra veggies for nutrients, fiber, and to fill up with fewer calories. Try carrots, parsnips, onions, mushrooms and wilted greens.”

    Garlic Ginger And Chilli Prawns

    Healthy High Carb Low Fat Vegan Meal Recipes and Ideas

    Calories: 217

    Serves: 2Cooking time: 5 mins

    This garlic, ginger, and chilli prawn dish is packed full of Asian flavours and is under 200 calories. It takes just three simple steps to make one of our top low calorie meals.

    The prawns in this meal are full of calcium, vitamin B12 and are an excellent source of iron, which helps boost the production of red blood cells. As this dish is well under 500 calories, you could serve with udon noodles , rice , or couscous .

    This 15-minute wonder serves two and takes just three steps to make. Wed recommend making and eating this prawn dish on the same day to keep the prawns as fresh as possible.

    Mexican-style pork with corn salsa served with a tortilla

    Don’t Miss: Best Diet While Working Out

    Greek Lentil Soup With Toasted Pita

    Brothy, thin soups may not fill you up, but this thick 30-minute Greek soup with whole-grain pita wedges will keep you full until your next meal. The dish is full of satiating lentils, which provide more than one-third your daily recommended intake of protein. Plus, you get 5.3 grams of resistant starch per bowl.

    Slow Cooker Turkey Cassoulet

    “This slow-cooker recipe makes the ideal fat-burning dinner with the winning combination of a low-calorie meal with plenty of satisfying fiber from cannellini beans and vegetables and satiating protein from the turkey ,” say The Nutrition Twins. “We suggest doubling up on the carrots, celery, and adding spinach and other vegetables to really boost fiber and antioxidants.”

    Get our recipe for Slow Cooker Turkey Cassoulet.

    You May Like: How To Get A Lean Body Male Diet

    Cheese Tomato And Ham Deli Tart

    Calories: 469

    Serves: 4Cooking time: 25 mins

    Substituting your meat for juicy aubergine is an easy way to reduce the calorie count in your lasagne. This open lasagne also has a lighter way of making the classic cheesy sauce.

    Claire says The main component of this meal is aubergines, which are notoriously low in fat and high in fibre. All the ingredients in this meal provide a good balance, so as a meal it works perfectly well together. Red onions are packed with antioxidants, such as quercetin, which combats inflammation and boosts the immune system. Cut the calories by switching to a light cheese as opposed to mozzarella.

    Get the recipe: Open Mediterranean lasagne

    Tender chicken thighs baked with carrots and leeks

    Homemade Beans On Toast

    Low Fat High Protein Dinner Ideas

    Calories: 360

    Serves: 4Cooking time: 20 mins

    These filling sweet potato and courgette fish cakes are bursting with flavour thanks to the splash of lime juice and a dusting of smoked paprika. Two fish cakes work out at just 321 calories, so you can easily serve with a side salad and still keep it under 500 calories total.

    Made with both sweet potato and baking potatoes, along with courgette these cod-based fish cakes work out as two of your five-a-day per portion. As most of the ingredients are vegetables, the calorie count will naturally be lower.

    Crisp golden Cornflake chicken dippers with a homemade sour cream dip

    Don’t Miss: Perfect Body Diet Plan Reviews

    Skinny Chicken Fajita Soup

    When its chilly outside, you just want to sit by the fireplace. And enjoy a warm bowl of soup.

    This soup is hearty, comforting, and spicyexactly what the doctor ordered. And its packed with Mexican flava, so its sure to transport you to warmer climes.

    The fire-roasted tomatoes add a nice smokiness, while the fajita seasoning adds some heat.

    Meanwhile, the bell peppers and red onion add some freshness. While the black beans and chicken make it hearty.

    Youll definitely want seconds. And why not? One bowl contains only 220 calories.

    What I love most about this soup is that it makes 8 servings. So, you have plenty of leftovers, and it freezes quite well.

    Just make sure you store it in air-tight freezer-safe containers to prevent freezer burn. These containers here are leak-proof and sustainable.

    Check out more high protein soup recipes like this!

    Per Serving:

    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles