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Grocery list to prepare low-fat meal plans

17 Jul 2021
grocery list for meal plan

Are you thinking of starting a healthy low-fat diet to take care of your entire immune system? To get you started, a perfect grocery list full of low-fat meal plans can help you.

But before directly making a grocery list, we have to know about the meals of a day in detail. Understanding the exact amounts and varieties of foods you should have from breakfast to dessert is the fundamental key to weight loss.

From, what to have in your breakfast to which type of oil you should take; we have covered all significant points in this article. So, if you want to get your hand into Low-fat meal plans on a budget, keep reading the article till the end.

What are good meal plans for losing weight?

Skipping your meal is not a good idea in case you want to lose weight. Furthermore, having your meals at the exact times can save you from getting overweight. Having three meals: breakfast, lunch, and dinner are significant.

On the other hand, you have to fill the lengthy gaps between every meal with healthy and super tasty snacks. Hydrating your body with fresh water is another significant part of a healthful diet. We are giving you a detailed list of meal plans in case you want to lose weight.


Breakfast is thought to be the most important meal of the entire day, as it is eaten after a long pause. Whatever you eat in your breakfast should be highly nutritious, fulfilling, and healthy. You can include eggs, fresh fruits, veggies, fresh fruit juices, whole grain, and low-fat cereals in your breakfast. But don’t add sugar to this meal. If you want, add a teaspoon of honey to add sweetness to a dish.

Green tea is an excellent option if you love having tea in the morning. Also, sugar-free black coffee can be an option in case you are an addict. But try to avoid having coffee, tea, or milk on an empty stomach.

  • Add fruits like bananas, grapefruits, blueberries, and kiwis to your breakfast. Then, shuffle between the fruits and enjoy the entire week.
  • Breakfast has to be full of fibres.
  • You can have oatmeal, some sugar-free cereals, bread with peanut butter, etc.
  • Add one or two boiled eggs with a pinch of salt and black pepper. If necessary, you can remove the egg yolk.


It is lunchtime when you have to take lots of veggies and protein. There are plenty of options for lunch from every cuisine. For example, you can have a big bowl of soup with lots of fresh veggies, whole grains like brown rice, non-fried fishes, boiled and seasoned chicken, turkey, lean beef, boiled eggs, lots of green salads, etc.

Your lunch should be fulfilling and satisfying. It has to be filled with low-carb proteins, iron, fibres, and other healthful minerals. But remember; do not take a nap after lunch.

  • Take your lunch between 12 noon and 1 pm.
  • Your lunch should be perfectly balanced.
  • Lunch should comprise the most amount of protein.
  • Add fresh veggies, fruits, and lots of meat, fish, etc.


The last meal of the day, dinner, has to be very light and enriched in healthy fibre and iron. If you want, you can entirely avoid non-veg at night to make it lightweight and healthful. But having meatballs, baked meats, and oil-free fishes are highly recommended for a low-calorie dinner.

Mixed vegetable soup, salads, homemade pasta are great options for dinner. Additionally, you can have fat and sugar-free dessert if you want.

  • Dinner has to be the most lightweight meal.
  • Try to add more veggies to your dinner.
  • Don’t go for a sweet dessert. To satisfy your sweet cravings, you can have sugar-free healthy chia seed puddings and fruit smoothies, etc.

Snack ideas:

Between each meal, try to have as many veggies and fruits as you can. Eating them raw, making a smoothie, cutting them in cubes, or making a fruit salad is entirely over you. All you have to keep in mind is that you are munching on something healthy and tasty.

Low-fat meal plans with grocery list:

Before going to shop for a low-fat meal, you have to know about the correct portions of foods, dairy, veggies, and fruits you need to take. Let’s have a look at what is an excellent low-fat meal:


Cutting off the conventional cooking oil is the first step of a low-fat diet. Sesame oil, sunflower oil, olive oil, canola oil, and peanut oil are a yes. Remember, all the mentioned oils should be polyunsaturated or mono-saturated. Do not take more than three tablespoons of oil in your everyday meal.


Vegetables are a must in a low-fat meal plan. At least five to six servings of fresh green or orange veggies help reducing extra fat from our body. Rather than taking fresh veggies at all times, you can have canned, frozen, and dried vegetables as well.


Just like veggies, you have to take at least four servings of fresh, canned, frozen, or dried fruits every day to lose weight and stay active.

Dairy products

Stop having dairy products is a good idea if you want to lose some extra weight. But people who can’t live without eating dairy products can have two servings of fat-free dairy products.


The exact protein intake is necessary for a low-fat meal every day. Have at least three servings of protein in the form of white-fleshed fish, chicken, turkey, lean beef, lite tofu, pork loin, shrimp, nuts, lentils, etc.

Whole grains

You can have whole grains like oatmeal, brown rice, corn, bread, barley, etc. Three to five servings of these whole grains are great for weight loss.


These, in short, were some low-fat meal plans you can create your list today to maintain a healthy body. You can surely add and omit some ideas from the list as per your preference. Going to the store with a list of low-fat foods will not only save your time but also save you from distractions.

At Reuben’s Gourmet Meal Co., we offer you a lot of meal plans that you can choose from as per your requirement. We have weight loss meal plans as well as weight gain meal plans that can be delivered to your door steps anywhere in Ireland. We will also be coming up with a range of meal plans available at stores.
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