What is Low Fat/low calorie Diet?

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Low Fat Diet limits fat intake to 10-15% of the total Calorie recommendation per day. Visible fats and fats incorporated in foods are reduced.

FOOD GROUP ALLOWED AVOIDED

Cream, whole milk low fat milk (1%)
Fat- free, skim milk, butter milk,
and reduced fat milk (2%) , ice cream,
MILK made from fat free milk, fat free
ice milk, whole milk yoghurt, coconut
dry milk, non-fat yoghurt
milk
EGGS Allowed amounts
Lean beef, pork, lamb, veal, poultry,
95-99% fat free luncheon meats
Regular meat cuts and processed
and hotdogs, fish, cottage cheese,
MEAT AND meats, fish packed in fish oil, duck,
natural or processed cheeses with 5
BEANS pork cuts in high fat, all other
grams or less fat, mozzarella,
cheese,peanut butter and nuts
reduced fat cheddar, reduced fat
Monterey Jack
Breads such as muffins, croissant,
Whole grain or enriched breads,
biscuits, waffles, pancakes, popovers,
RICE OR GRAINS cereals and grains and pastas, low
doughnuts, fried rice, buttered
fat crackers, low fat popcorn
popcorn
All fresh, frozen or canned and
VEGETABLES
vegetable and vegetable juice
Any fresh, frozen, dried or canned
FRUITS Any fruit pepared with fat, avocado
fruit or fruit juice
Butter, fortified margarine or salad oil,
OIL/ FAT Allowed amounts
used in bread, salads or in cooking
syrup and honey, jams, jellies and
SWEETS AND Olives, cream sauces and gravies
preserves as jelly, yoghurt, gelatine,
DESSERTS (unless fat free)
sherbet, fruit ice
 Meal Plan:

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
1 cup Muesli with Soy Poached Egg (2 pcs) Turkey Ham Sandwich 1 cup Muesli with 1/3 cup Cottage 1 cup Oatmeal with Peanut Butter Banana
Milk 2 pcs Toasted Wheat (1 slice Turkey Ham, Plain Yogurt Cheese Nuts and Dried Sandwich
Or Bread 2pcs Wheat bread, 1 Or 1 cup oatmeal and 2 pcs Toasted Wheat Berries (2 pcs Wheat Bread, 1
2 scrambled eggs and teaspoon Raspberry banana Bread Or 2 slices wheat tablespoon Peanut
1 slice wheat bread. Jam, Lettuce and bread with low fat Butter, 1 pc Banana, Chia
Tomatoes) peanut butter Seeds to top)
POST WORK OUT POST WORK OUT POST WORK OUT POST WORK OUT POST WORK OUT POST WORK OUT SNACK
Banana Smoothie 1 cup Granola, Raisins 2 pcs Boiled Egg Banana Oat Smoothie Strawberries and Tuna Flakes (1/3 cup) 1 pc Apple
(1 pc Banana, 1 cup and Nuts with Yogurt Or (1 pc Banana, 2 Dried Berries in 1 pc Toast Wheat Or
Yogurt) Or 1 scoop whey protein tablespoons Oat, 1 Yogurt Bread 1 scoop whey protein
Or 1 scoop whey protein cup Almond Milk) (1 cup Strawberries Or
1 scoop whey protein Or and Dried Berries, 1 1 scoop whey protein
1 scoop whey protein cup Yogurt)
Or
1 scoop whey protein
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Grilled Chicken Salad Steamed broccoli and Steak 8oz Seafood Ramen Grilled Salmon Oven Roasted Sea 1cup Adobo Chicken
asparagus with stir fry Or (1/2 cup Noodles, ½ 1 cup Roasted Bass/salmon Breast no skin and ½ cup
chicken breast. 1 cup Beef with brocolli cup Shrimps, Squid, Vegetables 1 cup Mixed brown rice
and 1/2cup brown rice Clams, Vegetables) Vegetables
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
1 ½ cups Chopsuey Chicken Salad Poached Salmon Tuna Salad Stir Fry Chicken with Tuna Wrap 1 ½ cups Sauteed
with Shrimps and Tofu Sandwich 1 cup Stir Fry Beans Broccoli and (2 pcs 8” Whole Vegetables with Tofu
(Stir Fry Vegetables) Cauliflower Wheat Pita, 1/3 cup
½ cup brown rice. Tuna Flakes, Cabbage
& Caesar Dressing)
SNACK SNACK SNACK SNACK SNACK SNACK SNACK
1 pc Apple 3 segments Pomelo 1 pc Pear 10-15 pcs Grapes 1 pc Apple 1 pc Pear ½ cup Sliced Fruits
1 handful Roasted 3 pcs Wheat Crackers 8 pcs Nut Thins 1 handul Roasted 3 pcs Wheat Crackers 1 handful Mixed Nuts 8 pcs Nut Thins
Nuts Pistachio

● Eat 5-6 small meals per day

● Drink lots of water
● Avoid sugar and carbonated drinks
● No alcohol