What Do 300 Calorie Meals Look Like?

Need help visualizing appropriate portion sizes? This guide will help.

Breakfast Meals

English Muffin Breakfast – 394 Calories

English Muffin Breakfast

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

Cereal Breakfast

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 coffee or tea
1 small banana

Scrambled eggs – 360 Calories

scrambled eggs

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

See our recipe for power eggs here.


Baked potato – 305 Calories

Baked Potato

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

Chicken Salad

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: Quick Lunches for under 400 Calories


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 egg plant
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

Fish Dinner

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 marinera
1 cup mixed vegetables

See our easy eggplant primavera recipe here.

Chicken and Rice – 395 Calories

chicken and rice

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
1/4 cup lite coconut milk

Think you can estimate calorie amounts?

I can’t. It’s too hard.

It’s one of the reasons why it is so hard to eat healthy.  Most meals you buy out are far more calorie-dense that what you thought.

Hot Choccy from StarbucksIf you don’t believe me – here’s a standard Starbucks Hot Chocolate.

It’s 440 Calories. Even you ask them to hold the whipped cream, it’s still 360 Calories.

What happens when you combine that with a snack? Maybe a small chocolate croissant.

Ouch! That’s another 340 Cals.

Looking for some easy ways you can save a lot of calories in your everyday cooking? Look here.

The Challenge

Most of these photos are from a doctor who had prepared a diet for his patients. He felt it was easier to show them the pictures.

I think the doctor’s done great here. Although there are some items I don’t like. Low-fat butter? What is that? Reduced fat oil?

I don’t like frankenfoods. Better to have the real thing, but in moderation.

What do you think?

Did you spot some meals that didn’t quite fit?

The ones with the colorful plate.

They were made by one of our writers here – Ted. I think they are much more enticing than the doctors photos. You can see all his recipes here.

Any better ideas?

MORE – 10 Quick Snacks for under 200 Calories


  • CurryDesignsHandmade Jessica C

    Love your recipes. I’m always looking for new ideas for low calorie meals. I made a website called http://300caloriemeals.blogspot.com just so that I can save my recipes and share them with everyone. They are very simple recipes.

  • http://www.beautyandfitnessguru.com BeautyandFitnessGuru

    Thanks for such a clear presentation of 300 calorie meals. This pictures makes it easier to approximately gauge my meals and not go overboard.

  • Michelle

    Thanks for the ideas, I’ll use them in my meal planning! One of my new faves is two slices of toasted Ezekiel 4:9 flax bread (160 cals., in freezer section of the supermarket), half an avocado, mashed (approx. 150 cals, depending on the size of the avocado!), and a boiled egg, cooled and sliced (70 cals.). For 380 calories, this will fuel your morning or afternoon!

  • Winemaking Voyage

    festivals and fun crafts is the topic near and dear to our hearts… and we are
    thankful for the time and care you took in creating this post!…… clearly a
    very useful site! If I may ask, could you venture a look at my post… we
    totally appreciate your time in helping us = )

  • barry

    What person don’t eat meat

    • Twinflame Byond

      vegetarians and vegans.

  • Lili Grace

    Anyone have any meal ideas for a vegetarian that are 200-300 calories? I eat eggs, just not meat. Thanks!

  • disqus_u1h8URlpUx

    10 mini wheats, lil milk, 1 strawberry, pinch of raw mixed nuts, 3cm havarty cheese block, celery sticks. Boom. Slightly under 400 calories.
    I lost 10 pounds recently.