Sample Low Fat Menu
Example Of Low Fat Foods


  • Non-fat cereal with skim milk and fruit.
  • Toast with Jelly - (no butter, no margarine).
  • Bagel with Jelly/fat free cream cheese - (no butter, no margarine).
  • Egg substitute French Toast (no butter).
  • Egg substitute sandwiches (no mayonnaise or no fat mayonnaise).
  • Egg substitute omelets (vegetable, no cheese or no fat cheese).
  • No Meats, butter, cheeses or egg yolks.
  • Even no fat restaurant breakfasts are cooked with butter or oil.


  • Turkey sandwich:
    • 1 slice of 97% fat free turkey
    • 1 slice of fat free cheese
    • mustard, lettuce, tomato

  • No chips (fat free chips), potato/macaroni salad or anything with real mayonnaise.
  • Fat free, no salt pretzels.
  • Salad (No croutons, cheese, olives, oil, dressing, eggs, chick peas).
  • Use fat free dressing sparingly and on the side.
  • You can include water packed tuna, chicken (white meat), turkey.
  • Bread (no butter or margarine).


  • Turkey (less fat than chicken), whole sliced not pressed.
  • Vegetables (steamed), cooked without butter.
  • Potatoes (baked, no sour cream or butter - try mustard or salsa).
  • Bread (no butter or margarine).


  • Jello, Fresh Fruit, Fat free pudding snacks.
  • Fat free cookies and crackers.
  • Angel Food Cake (NOT pound cake).
  • Bread - Be careful of oil soaked bread like Italian restaurant bread sticks.
  • Coffee/Tea - Use non fat milk or none.
  • Fat free is good but you still have to count calories.
  • Use FAT FREE low calorie protein supplement if needed for weight training.

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