Very Low Fat Diet

Getting confident with food

If you have been on your low fat diet for a few weeks you should be getting more confident with the types of foods you can buy in the shops. You might have had time to adapt some of the recipes that you normally prepare at home too.

Remember, it is still easy to slip back into old routines, so it’s a good idea to maintain your food and drink diary each day. There are some extra tips and recipes on this page that you might find helpful too.

Dividing your fat allowance up

Why not divide your fat allowance into bite sized pieces so that you know how much you have for each meal. Here is a suggestion of what it might look like:

Fat allowance per day (g) Breakfast (g) Lunch (g) Dinner (g) Snacks (g)
10g 2 3 3 2
20g 4 6 6 4
30g 5 10 10 5
40g 7 13 13 7
50g 9 16 16 9

Eating out

Low fat eating away from home can pose new challenges, especially if you have to eat out as part of your job or if you often work away from home.

Planning a meal out 

Getting sight of the menu before you go allows you to choose sensible low fat options ahead of time. Some fast food restaurants have websites with “nutritional calculators” which allow you to check out the fat content of the food before you buy. 

Most restaurants will be happy for you to call ahead and discuss your needs directly with the chef so you know there will be something suitable for you when you arrive. 

When you arrive at the restaurant  

  • Don’t be afraid to ask how each meal has been prepared and what ingredients have been used. 
  • If there is nothing suitable, ask for what you want. Go for vegetables without butter, sauces or dressings on the side, plain salads.
  • Don’t be afraid to ask for a substitute if the side dish with your meal is not suitable.  
  • Choose plenty of vegetables with your main course. 
  • Go for dishes which are steamed, braised, grilled or baked.
  • Avoid anything fried or sautéed, creamy sauces, pastry and large portions of meat as these can be high in fat. 

Take a look at these key words when you're looking at menus.

Green lights for your low fat eating plan
  • Steamed
  • Poached
  • In it’s own juices
  • Grilled
  • Baked
  • Broiled
Red flags for your low fat eating plan
  • Crispy
  • Fried
  • Breaded
  • Sauteed
  • Buttery
  • Cheesy or au gratin
  • Creamy
  • Gravy, jus or sauce

Check out our low fat recipes  

Low fat recipes