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Low Calorie & Low-Fat Meal Ideas

Updated January 15, 2019

Decreasing calorie intake is the best way to lose weight, according to the American Academy of Family Physicians. It is recommended people decrease their daily calorie intake by 250 calories a day to promote a 1/2 to one pound weekly weight loss. People can easily reduce their calorie intake by choosing low calorie and low fat food items at each meal.

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People who eat breakfast are healthier, according to the dietitian website RD411. Easy ways to reduce calories and fat at breakfast may include switching from whole milk to one per cent or fat free milk in the morning coffee and cereal or switching from regular cream cheese to fat free spreadable cheese. Low calorie and low fat breakfast meal ideas may include: oatmeal with fresh fruit and skimmed milk; egg white vegetable omelette with fat free cheese; or low fat cottage cheese with fresh fruit and low calorie whole wheat toast.


Lunch is equally as important as breakfast because it provides the needed energy to get through the rest of the working afternoon, according to the American Dietetic Association. Low calorie and low fat lunch meal ideas include a 6 inch veggie sub sandwich with mustard and fruit; a large entrée salad with grilled chicken breast, cucumbers, carrots, mushrooms and fat free salad dressing with a whole grain roll and some fresh fruit; or a cup of broth-based soup such as chicken noodle or beef barley with whole grain crackers and a small garden salad with fat free salad dressing.


To decrease calories at dinner, the American Dietetic Association suggests using smaller plates. Smaller plates help control portions and calorie intake. Low calorie and low fat meal ideas for dinner may include: broiled turkey breast, medium sized plain baked sweet potato and steamed green beans with a garden salad with fat free salad dressing; shrimp and vegetable stir fry made with low sodium soy sauce and 2 tsp of vegetable oil with a spoonful of brown rice: or pasta primavera made with whole wheat pasta, California mixed vegetables, marinara sauce and 1 tbsp of grated Parmesan cheese.

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About the Author

Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.

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