Low-Fat Eating Program

Reduce your fat content in your meals.
Do not cook with oil, use a low fat cooking spray instead.
Reduce, and I mean really cut back, on your fried foods.
Reduce your margarine and butter usage to only a small amount or none at all.
Increase lean protein (to assist with muscle growth).
Eat fresh salads and veggies.
Towards the end of the day reduce your intake of carbohydrates like potato, rice, pasta, cereals and bread. Still include them in your meals but don't pig out on them. Fill up on green veggies instead.
Don't use fatty gravies on your meals or meat, use very low oil or no oil gravies instead.
Don't use oily salad dressings; go for low oil or no oil with them too.
Check the fat content on the labels of tins and cans.
Cut all the fat off your meat and grill it.
Eat six meals smaller regular meals per day rather than having one or two large meals per day.
Always have breakfast. Skipping it will have a negative impact on your metabolism
Use egg whites rather than eggs with yolks. You can actually purchase egg whites in cartons, they can normally be found in the freezer section of your supermarket.
Have one day off your eating program per week.
If you have trouble keeping up with your protein intake use low fat, low carbohydrate, high protein drinks. There are some great flavors ranging from vanilla, chocolate, banana, strawberry etc. Purchase a shake that is easy to mix and has quality protein content. You can use these as a morning or afternoon snack.