How to Plan a Weekly Low-Fat Diet

To promote a healthy heart, the American Heart Association recommends that all individuals over two years of age, limit their total fat intake to 25 to 35 percent of the total calories each day. Additionally saturated fats should represent less than 7 percent of the total calories, and trans fats should be limited to less than one percent. Keeping that in mind, the majority of fat should come from fish, nuts, seeds and other plant-based sources.

Instructions

• 1

  Make a breakfast consisting of one cup of oatmeal, one banana, a glass of orange juice and a cup of coffee or tea. Add variety daily by opting for steel cut oats rather than traditional rolled oats and replacing the banana with any number of fresh or frozen fruits including cranberries, blueberries or apples.

• 2

  Prepare a spread consisting of tuna and light mayo or, for the vegetarians, beans and vegetable oil. Make a sandwich with the prepared spread using whole-wheat bread, lettuce, tomatoes, onions and any other vegetables you enjoy. Serve the sandwich with one cup of low-sodium vegetable soup. Enjoy both items with a glass of water. Replace the soup with an apple or orange and opt for a tortilla wrap over the whole-wheat bread to add variety to your daily lunches.

• 3

  Decide on your main protein for the dinner meal such as baked salmon or tofu. Serve the protein on a bed of rice with a lightly buttered roll and a side salad drizzled with olive oil. Change the meal daily by choosing other fish or lean meats. Vegetarians can add variety with high-protein items including tempeh, beans and seitan. Serve steamed vegetables as a salad replacement.

• 4

  Snack between meals on baby carrots, pretzels and unbuttered popcorn. Drink hot tea with your snacks. Limit the amount of desserts you eat on a daily basis. Opt for banana ice cream when you need a sweet treat. Place one frozen banana in the blender with a dash of almond milk. Blend and serve.