Fat is the most calorie-dense macronutrient, with more than twice as many calories per gram as carbs or protein (9 kcals v 4 kcals). So if you're trying to lose weight, reducing the amount of fat in your diet can be a really effective way to reduce calories.

If you'd like to try a lower-fat diet, we've already calculated a healthy lower-fat target for you – just select our pre-set Lower Fat nutrient goal (tap the blue menu button next to the search bar in your diary > 'Nutrient Goals' > 'Lower Fat' goal).

Here is a sample menu based on a 1400 calorie diet that meets all your nutrient goals.

Breakfast: Baked protein oats

Serves 2 - 360 kcals per serving

Kcals	360
Fat	8.9g
Sat fat	1.9g
Carbs	52.1g
Sugar	20g
Fibre	8.3g
Protein	21.2g
Salt	0.18g

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Ingredients

• 80g porridge oats
• 1 banana
• 1 tbsp flaxseed
• 2 tsp chia seeds
• 1 tbsp maple syrup
• 1 tsp baking powder
• 1 scoop vanilla protein powder
• 180ml skimmed milk
• 2 handfuls raspberries to serve

Method

1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
2. Add all ingredients besides the raspberries to a blender. Pulse to form a thin batter.
3. Divide the mixture into two ramekins. Pop in the oven for 15-25 minutes – less time creates a more moist texture, longer will produce a more cake-like consistency.
4. Top with raspberries and serve warm.

Lunch: Mediterranean pasta salad

Serves 4 - 359 kcals per serving

Kcals	359
Fat	6.6g
Sat fat	1.2g
Carbs	50.7g
Sugar	4.8g
Fibre	7.7g
Protein	20.8g
Salt	0.08g

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Ingredients

• 300g wholewheat pasta
• 1 medium tomato
• 1 tbsp olive oil
• 1 tbsp tomato puree
• 2 tbsp white wine vinegar
• 1 clove garlic
• 4-5 fresh basil leaves
• 130g cooked chicken breast, shredded
• 12 cherry tomatoes, halved
• 60g rocket

Method

1. Cook the pasta according to packet instructions. Once drained, rinse well and leave to cool.
2. Meanwhile, add the tomato, olive oil, tomato puree, vinegar, garlic and basil to a blender. Blitz to form a sauce.
3. Stir the sauce into the cooked, drained pasta until well combined.
4. Fold in the chicken, cherry tomatoes and rocket. Serve immediately, or keep in the fridge for up to 4 days.

Afternoon snack: Egg muffins

Serves 6 - 74 kcals per serving

Kcals	74
Fat	4.6g
Sat fat	1.3g
Carbs	1.5g
Sugar	1.4g
Fibre	0.5g
Protein	6.7g
Salt	0.29g

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Ingredients

• Low cal cooking spray
• 6 medium eggs
• 1 tbsp skimmed milk
• Salt and pepper to taste
• ½ tsp smoked paprika
• 1 red pepper, diced
• 3 spring onions, chopped

Method

1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
2. Take a deep muffin tray and coat six of the moulds with cooking spray.
3. Whisk the eggs in a bowl with the milk and seasoning until well combined.
4. Split the egg mixture between the six muffin moulds.
5. Add some red pepper and spring onion to each muffin before placing in the middle of the oven for 15-18 minutes, until the egg is cooked through.

Dinner: Pad Thai with prawns

Serves 2 - 450 kcals per serving

Kcals	450
Fat	12.1g
Sat fat	1.7g
Carbs	59.2g
Sugar	18.6g
Fibre	6.2g
Protein	23.5g
Salt	4.28g

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Ingredients

• 1 tbsp sesame oil
• 400g mixed stir fry vegetables
• 300g fresh flat rice noodles
• 200g cooked, peeled prawns
• 2 tbsp sweet chilli sauce
• 2 tbsp light soy sauce
• ½ lime, sliced
• 1 small chilli, sliced

Method

1. Heat the oil in a wok or frying pan, then stir-fry the veg over a high heat for approximately 3-4 minutes.
2. Add the noodles, prawns, sweet chilli sauce and soy sauce and stir fry for a further 3-4 minutes.
3. To serve, ladle into warmed bowls or plates. Garnish with lime slices and sliced red chilli.

Dessert: Chocolate chia pudding

Serves 2 - 103 kcals per serving

Kcals	103
Fat	3.7g
Sat fat	1g
Carbs	11.5g
Sugar	6.7g
Fibre	5.9g
Protein	5.5g
Salt	0.1g

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Ingredients

• 4 tsp chia seeds
• 125ml skimmed milk
• 2 tsp maple syrup
• ½ tbsp cocoa powder
• ¼ tsp vanilla extract

Method

1. Combine all ingredients in a bowl.
2. Divide the mixture between two small containers. Leave to set in the fridge for a couple of hours – ideally overnight.

So with a portion of all the recipes above, plus 100g of mixed berries and a mug of tea with skimmed milk as a mid-morning snack, here's what your diary would be looking like at the end of the day. The numbers in brackets are your daily nutrient targets for reference:

• Calories: 1396 (vs 1400)
• Fat: 36.3g (vs 38.9g)
• Sat fat: 7.1g (vs 17.1g)
• Carbohydrates: 183.7g (vs 192.5g)
• Sugar: 60.4g (vs 63g)
• Fibre: 30.9g (vs 30g)
• Protein: 79.8g (vs 70g)
• Salt: 4.97g (vs 6g)
• 6.5 portions of fruit and veg

It's important to remember that everyone's calorie needs are different – if you have been set a higher target than 1400 calories per day, we recommend sticking to that number as it has been calculated based on your personal details to be suitable for you and your weight goals. If you select the Lower Fat goal, your fat target will change in proportion to your calorie target – this is the amount you should be aiming for.

While reducing the amount of fat in your diet can be a useful approach to weight loss, you can still achieve great results with a normal fat target. Ultimately, weight loss comes down to the number of calories going into your body being lower than the number being used by your body – the nutrients you choose to consume to achieve this are your choice, although we strongly advocate eating a healthy balanced diet.

It's important to include some fat in our diets – healthy unsaturated fat plays a role in maintaining a healthy heart and brain, as well as helping us to absorb fat-soluble vitamins (vitamins A, D, E & K). It's absolutely fine to reduce your fat target slightly, but we don't recommend dropping any lower than 20% of your calorie intake unless advised by your doctor.

To set yourself the Lower Fat nutrient goal in the Nutracheck app, tap the blue menu button next to the search bar in your diary, then select 'Nutrient Goals'. Choose the 'Lower Fat' goal from the list. Save your changes by tapping 'Set this goal'.