The following is an outline of a daily menu containing 20% fat. 30% is considered the ceiling in fat consumption.

The 20% Fat Menu

Breakfast
Omellet made w/ egg whites, bell peppers Calories 99 Grms of fat 1
English muffin w/jelly(jam) Calories 182 Grms of fat 1
Herbal Tea Calories 4 Grms of fat 0
Morning snack - apple Calories 81 Grams of fat 1/2
Lunch
Tuna on wheat w/mayo Calories 404 Grms of fat 19
one dill pickle Calories 12 Grms of fat..trace
Low-fat tortilla chips - 1oz Calories 110 Grms of fat 1
Afternoon snack - frozen vanilla yogurt Calories 359 Grms of fat 13
Supper
Shrimp kabobs(1/2lb shrimp,peppers,
BBQ sauce on 1/2cup steam brown rice.		 Calories 108 Grms of fat 1
Corn on the cob Calories 59 Grms of fat 1/2
Angel Fd cake w/1/2cup
strawberries		 Calories 159 Grms of fat ..trace
Total Calories today : 1878
Total Grams of fat today : 41
Total Fat Percentage today 20

Ok, so if you drop the mayonaise and yogurt, both 100% fat items, and replace them with low or non fat versions or eliminate them all together you will be able to increase the volume of food you eat while maintaining the low fat percentage you seek.This is, of course, if you stick to low fat foods.

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