A low fat meal plan free from added oils but full of fresh fruits and vegetables.

Our Low Fat Oil-Free Program keeps daily fat under 20% of total calories from whole food sources rather than added oils. Meals are packed with colorful produce, protein, and whole grains.

This program was created with four key considerations:

No Added Fats
Daily fat is under 20% of total calories in this program. It comes from whole food sources rather than added oils. A low-fat diet is associated with improving lipid profile, reducing inflammation, and preventing diabetes in high-risk individuals. This meal plan provides healthy fats from chia seeds, coconut milk, hummus, poultry, fish, quinoa, and yogurt.

Plant Sterols
Plant sterols can help lower cholesterol by blocking the absorption of some of the cholesterol in food. This program contains naturally occurring plant sterols found in plant-based foods, such as fruits, vegetables, nuts, seeds, and legumes.

Fiber
Adequate dietary fiber intake is associated with several health benefits including better digestive health, reduced lipid levels, lower blood pressure, improved blood glucose control, weight loss, and reduced inflammation. This meal plan provides at least 30 grams of fiber daily from foods such as fruits, vegetables, oats, beans, lentils, and whole grains.

High-Quality Protein
Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan provides protein sources from chicken, turkey, lentils, and cottage cheese. These complete proteins are highly digestible and provide an adequate amount of amino acids.