What Do 300 Calorie Meals Look Like?

Filed under Food Choices

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

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 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

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 marinara
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 healthily.  Most meals you buy out are far more calorie-dense than what you thought.

If you don’t believe me – check out 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? Learn how cook healthy.

Meal prep can be a great way to have portioned meals waiting for you in the fridge and helps take out the guesswork. Here’s a good meal prep guide that explains the process.

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 doctor’s photos. You can see all his recipes here.

Any better ideas?

MORE – 10 Quick Snacks for under 200 Calories

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, author, and macros coach. He has helped hundreds of clients reach their body transformation goals.
Updated August 23, 2021


  • Lynn

    Very interesting! I can’t wait to get my 1st kit my goal is to loose 30lbs.

  • Thanes Kumar

    Hi. I m 85kg, with 1.78mtr height. Trying to lose weight. Started doing a constant 3km run everyday for a month. But yet to reduce weight. How to do about it? I take roughly about 1500kcal to 2000kcal a day. With 2 ltrs water a day.

    • Ted Kallmyer (Certified Macro Coach)

      Hi Thanes, You should try to establish a more refined TDEE. You can use my calculator to get you more zeroed in. Flexible Dieting Macro Calculator

  • Mary

    I have to take medicine before bed time and i’m supposed to have 350 calories with it .I don’t want to gain weight any suggestions on what to have?

    • Ted Kallmyer (Certified Macro Coach)

      Hi Mary, You have to make sure you have 350 calories left over for this out of your Total Daily Energy Expenditure (TDEE). TDEE Calculator : Easily Calculate Your Daily Calorie Needs

    • Angela 8 months ago

      My medication requires 350 calories my sister checked and 2 pop tarts will do it. I know it doesn’t sound healthy but it works for the medication

  • Abianna

    If I drink 10 water bottles a day, and skip breakfast and lunch, but eat a 395 calorie dinner how much weight will I lose?

    • Ted Kallmyer (Certified Macro Coach)

      Hi Abianna. That’s a dangerous and unhealthy approach. Not only are you over-hydrating, you are depriving your body of the nutrition it needs. Please reconsider and only do a safe deficit.