Here is a basic low fat diet menu for a day. This is what I try to eat to stay healthy and lose/maintain my weight. Of course there are other menus, you wouldn't eat this every day so it's up to you to mix and match foods that are low calorie and low fat with as little sodium that you can find. I never eat before 10:00 A.M. and never after 6 P.M So I don't always eat all this. I usually pick and chose. Be well, eat healthy!