What Do 300 Calorie Meals Look Like?

By Ted KallmyerUpdated May 24, 2023

Need help visualizing appropriate portion sizes? This guide will help by showing you the amount of food 300-400 calories looks like on a plate.

Breakfast Meals

English Muffin Breakfast – 394 Calories

1 whole-wheat English muffin
2 pats low-fat butter
1 hard-boiled egg
1/2 cup of fruit
8 oz fruit juice
8 oz water

Cereal – 300 Calories

1 cup of cereal
8 oz 2% milk
1 banana
1 coffee or tea

Oatmeal – 345 Calories

1 cup (cooked) oatmeal with raisins
½ cup of fruit
1 cup of coffee or tea
1 small banana

Scrambled eggs – 360 Calories

2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low-fat butter
1 coffee or tea
8 oz water

Need more protein? Try the power eggs recipe

Lunches

Baked potato – 305 Calories

1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

Roasted Veg. Salad – 373 Calories

3 cups mixed greens
1 cup sweet potato
1 cup eggplant
1 cup red bell pepper
3 Tbs lite honey mustard

Soup – 350 Calories

1 bowl of soup
1 small tossed salad
2 tablespoons reduced-fat oil and vinegar dressing
12 oz water
4 saltine crackers

Chicken Salad – 350 Calories

1 large tossed salad
2 tablespoons reduced-fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low-fat wheat thin crackers
12 oz water

More lunch ideas? Quick lunches under 400 calories

Dinners

Chicken – 345 Calories

6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced-fat oil and vinegar dressing
12 oz water

Grilled Eggplant – 323 Calories

1 cup eggplant
1/4 avocado
Asparagus (10 spears)
3 whole-wheat crackers
1 Tbsp olive oil and seasonings

See our low-calorie eggplant parmesan recipe here.

Fish – 365 Calories

6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea

Tortellini – 366 Calories

3/4 cup tortellini
1/2 cup marinara
1 cup mixed vegetables

See the easy eggplant primavera recipe.

Chicken and Rice – 395 Calories

6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced-fat oil and vinegar dressing

Stuffed Butternut – 376 Calories

1/2 small butternut squash (2 cups)
1/2 cup quinoa (prepared)
1/2 cup red bell pepper
1/2 cup onion
curry seasoning
cilantro
1/4 cup lite coconut milk