Examples of 300-Calorie Meals

Here are examples of a 300-calorie breakfast…

Here are examples of 300-calorie lunches…

Here are examples of 300-calorie snacks (from a snack machine)…

Here are examples of 300-calorie Dinners…

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1-35 of 87 Comments

hello i am 13 years old 5"4 in height and weight 198 pounds i understand this is really bad for me which is why im doing this and im trying to loose 30 pounds by august 28 and i need help and suggestion
thank you and god bless you

July 23, 2017

Adrian Bryant

start here

July 24, 2017


Love your work and the advice! I'm starting tomorrow with the plan and my goal is to lose 40 lbs by September 15. Question: I'm surprised you don't have salad suggestions in the meal plan. Is there a reason?

I do notice that when I eat some types of lettuce, I feel bloated.

Would love to hear your thoughts on this.


July 18, 2017

Adrian Bryant

see this because overall it does not matter WHAT you eat

July 23, 2017


Hi I have a family reunion in Sept 2017 and went from 222 pounds to 178 since March 2016 by walking and changing my diet but have hit a plateau. I am 5'2 and 38 years old. I would like to get down to 125 by next year but if i can lose 20 pounds by Sept 1st that would be great and need to seriously tone up. Please help

July 06, 2017


Thanks for your response. I will try this myself. I am 5'6 and weigh 166 lbs. I would like to lose 30 lbs as most of the weight is situated in my abdomen and hips.

July 10, 2017


Hey, I'm trying to lose weight for my sister's wedding in October and for college in August. I am 5"2 and weigh 160 pounds. I would like to weigh 130/135 pounds, but without running exercising (other exercises are preferable). I also work long days (around 9 hours) cleaning houses and windows, so I do need a lot of energy for the day. I don't know what to cut back on food, what exercises to do and for how long, without severely impacting my energy level.
Thank you.

July 05, 2017


Hi im 14 and 5"7 and weigh 177 pounds my mom wants me to loose 30 pounds before school (august) or else shes taking away all my electronics and my dog please help

June 27, 2017


That's makes me sad that your mom would take away your dog for not losing weight, I'm sorry for that, good luck to you!!!

June 30, 2017

Adrian Bryant

do this

June 30, 2017

Lawrence blessing

Hi I'm almost 17 years old and i weigh 180 lbs. I really need to lose 20 pounds urgently before July because my aunt is getting married and she got a dress that is 3 sizes down from my dress
size. And she's refusing to buy another one. She's like if I don't reduce that I shouldn't bother coming for her wedding.please can you give me a diet and a not too hard exercise to do that will make me lose at least 10 pounds before july

June 18, 2017


Hi Adrian, I am 42 years old and weigh 248lbs. I am 5'6 I need to lose weight. How can I accomplish that quickly.

June 15, 2017


Hi I'm 14 and 120lbs I really wanna shed the fat off so I won't be insecure about my body what should I do?

June 01, 2017


Hi Adrian, I've been on YT all day and on this site. I'm 43 years old and 200 lbs. I recently gained a lot of weight and really really need your help. I REFUSE TO BE FAT!!! I'll do whatever needs to be done. I need to lose weight fast or I'll be home depressed all summer. The worst part is I have no support to get it done. People are so negative. I'm ready please HELP ME!!!

April 18, 2017


Forgot to mention I'm 5'7.

April 18, 2017


Hi Adrian, I am 4'10" and I weigh 270 lbs. I have limited mobility but desperately want to lose this weight. I would be happy to lose the 70 lbs and then go from there. Can I do this with the right diet and little exercise. I can walk a very short distance. I just purchased some hand weights and they may help. Can you help me?

April 15, 2017

Adrian Bryant

you can with this plan

April 16, 2017


Hi Adrian, I'm 5' 9" and 257 lbs. I'm looking to lose about 80-130 pounds. I'm already in the gym 3 times a week. What else should I be doing to help me lose weight? I'm wanting to have the weight off by December of this year (2017). Thanks for your help!

April 14, 2017


I would like to lose 60 lbs by July will I be able to on this diet I am 215lbs 5ft5in.

March 06, 2017



I'm 41, 1.5 m, 51 kg. my goal is 45kg by the end of April. what should i do? diet and workout.

thank you

March 04, 2017

Adrian Bryant

do this to get to 45kg

March 05, 2017

Lucy Kaf

I am 33, 5'10" and 248 lbs. I started a 16/8 intermittent fast last 2 weeks. I lost 3 lbs in the first week and then nothing. Been exercising at least 4 times a week. For a start, I am trying to get to 200 lbs by June. What diet plan should I start with, please? Thank you.

February 19, 2017

Adrian Bryant

add this diet to IF

February 19, 2017


Hi Adrain, I am looking to lose almost 80 pounds by end of May. I have started with your 40 min elliptical training and am hoping to do the intermittent fasting as well. I am also working on a lot of sculpting classes at the gym. What kind of diet should I follow?

January 27, 2017

Adrian Bryant

what is your current weight and height

January 29, 2017


Hi Adrien, I am 49 years old and weigh 148 pounds. I want so badly to lose weight, but I travel/work so much that I rarely eat at home. I am hoping to at least get down to 120 pounds and get my "perfect body" back! Fasting won't be a problem for me, and Im looking for a plan that I can easily follow for diet/workout.

Can you help me find a diet plan and workout for me?

December 12, 2016

Incorrect please try again
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