300 Calorie Meals
- 300 Calorie Meals for Breakfast
- 300 Calorie Meals for Lunch
- 300 Calorie Snacks
- 300 Calorie Meals for Dinner
- 5 Delicious 300-Calorie Recipes To Kill Hunger
- 5 Weight Loss Smoothie Recipes
- Healthy 300 Calorie Recipes
- Healthy 400 Calorie Recipes
- Healthy 500 Calorie Recipes
Breakfast
- 1 cup Cheerios with 1 small sliced banana, 1 Tablespoon chopped walnuts, and ½ c fat-free milk.
- 2 cup of cheerios mixed with 1¼ cups of skim milk.
- Quaker Oat Bran hot cereal with 1 cup fat-free milk, and ½ cup orange juice.
- 1 fried egg, 2 pieces whole wheat toast, and ½ cup orange juice.
- 8 ounces fat-free French vanilla yogurt with 1 Tablespoon slivered almonds, half an apple, 1 Tablespoon raisins, and 1 Tablespoon ground flaxseed.
- McDonald's: Plain English muffin (150 calories) plus two scrambled eggs (160 calories), Egg McMuffin (300 calories), Sausage Breakfast Burrito (290 calories), or 1 low-fat apple bran muffin at McDonald's.
- Burger King: Croissan'wich with Egg and Cheese (350 calories). Skip the sausage option on this one; the meat adds another 260 calories.
- Subway: Western Egg Breakfast Sandwich (300 calories). Note that all breakfast sandwiches are between 300 and 350 calories -- a touch high, but not bad.
- Arby's: Biscuit with butter (280 calories), sourdough with ham (220 calories) or croissant with ham (310 calories)
Lunch
- One 6½ whole wheat pita, 4 Tablespoons red pepper hummus, ½ c broccoli sprouts, ½ cup cucumber slices, 2 pieces looseleaf lettuce, and ½ cup cranapple juice.
- 1 cup Nile Spice Sweet Corn Chowder, 1 cup fat-free milk, and 1 large apple .
- 1 Tablespoon peanut butter and 1 Tablespoon grape jelly on whole wheat bread (2 slices)
- 1 cup Boston Market chicken chili, and 1 cup Boston Market broccoli with red peppers.
- 3 ounces of tuna and 37 almonds.
- Subway Veggie Delight 6" sub, and 1 can diet soda.
- Burger King: Four Chicken Tenders and a small order of onion rings.
- Wendy's: Grilled Chicken Sandwich.
- Subway: Any "7 Under 6" sandwich. Warning: The moment you add mayo, oil, or cheese, the calorie count starts climbing.
- Dairy Queen: Grilled chicken sandwich or DQ Homestyle cheeseburger.
- KFC: Tender Roast Sandwich without sauce. Two Original Recipe fried drumsticks or two wings.
- Arby's: Light Grilled Chicken sandwich.
- Boston Market: Quarter-pound skinless white-meat chicken (170 calories) with butternut squash (150 calories)
300 Calorie Snacks
Dinner
- Lean Cuisine Herb Roasted Chicken, and 1 cup of 1 percent milk.
- Fantastic Foods Spicy Jamaican Rice and Beans, and 1 steamed broccoli stalk.
- Boca Burger (Vegan original) on a bun with 2 pieces looseleaf lettuce, 1 slice tomato, and 2 Teaspoons ketchup, and 1 c steamed spinach with 2 Teaspoons reduced-calorie margarine.
- 3 oz salmon fillet and small oat bran dinner roll.
- 6 large shrimp with 2 Tablespoons cocktail sauce, 2 cups of salad with 2 Tablespoons Italian dressing, and iced tea with 1 sugar cube.
5 Delicious 300-Calorie Recipes To Kill Hunger
1. The 5-Minute stir fry
Veggie-based stir fries are a quick and easy way to fill your plate with low-calorie vegetables. Use spray oil and lean protein to slash the calories.
Ingredients (for one serving)
- Spray oil
- 1/4 onion
- 1/2 red bell pepper
- 100g carrot
- 100g broccoli
- 100g cabbage
- 1 chicken breast
- Fresh coriander
- Salt & pepper
- Low sodium soy sauce
Instructions
- Peel and chop all the veggies, making sure theyre all the same size (so they cook evenly)
- Chop the chicken breast into strips
- Heat a large heavy pan, spray with spray oil and cook the chicken until the outsides are sealed
- Add the onion and broccoli, stir and cook for 1 minute
- Add the rest of the vegetables, stir and cook for 1 minute
- Add the salt, pepper, and soy sauce
- Cook over a high heat, stirring continuously, until the vegetables have softened slightly
- Serve with freshly chopped coriander on top
2. Low-fat low-carb bolognese
This is a super low-cal version of everybodys favorite weekday dinner spaghetti bolognese. Use turkey breast mince (its one of the lowest fat protein sources), and switch the pasta for courgette noodles. Less fat, less carbohydrate, more protein, and more flavor!
Ingredients (for 4 servings)
- Spray oil
- 2 garlic cloves (minced or chopped)
- 1 large onion
- 1 large carrot
- 200g white mushrooms
- 400g turkey breast mince
- 4 courgettes
- 1 x 400g tin chopped tomatoes
- 2 tbsp tomato paste
- 1/2 tsp each dried basil, oregano, and Italian herbs
Instructions
- Chop all the vegetables apart from the courgettes
- Spiralise the courgettes into long noodles (if you dont have a spiraliser, use a sharp knife)
- Heat a large heavy pan, spray with oil, and add the garlic, onion, and carrot. Cook for 2 minutes
- Add the turkey mince, break it up with a spatula, and stir over a high heat until the meat is browned
- Add the chopped mushrooms and dried herbs, stir, and cook for 1 minute
- Add the tinned tomatoes and tomato paste, lower the heat, and cook for 10 minutes
- Steam the courgetti (this can be done in the microwave), plate it up, and top with the turkey bolognese sauce
3. Tortilla-style omelet
This Spanish style omelet is kinda deep dish, so you can pack it with plenty of low-cal high-fiber veggies. If youre really short on calories, use liquid egg whites instead of eggs (or substitute some of the whole eggs for egg whites). Liquid egg whites are pure protein, so you save on calories from the yolk. Of course, if you have the calories for whole eggs then go for it - the yolk is where the nutrition is.
Ingredients (for two servings)
- 1 white onion
- 200g white potato
- 1 red or yellow bell pepper
- Handful baby spinach
- 5 eggs or a combination of whole eggs and egg whites
- Salt and pepper
- Spray oil
Instructions
- Peel and slice the onion and potato (make sure theyre similar size so they cook evenly)
- Steam the potato until its soft
- Spray a large heavy pan with spray oil, add the onion and bell pepper, and cook for 2 minutes
- Meanwhile beat the eggs or egg whites in a bowl with the salt and pepper
- Add the potatoes and stir
- Pour the eggs over and turn the heat to medium
- Put the spinach on top of the omelet and cook on a low heat for 5-10 minutes until the sides lift away from the pan cleanly
- Slice and serve with a salad, or eat cold later
4. Vegan high-fibre chili
Skip the meat and make chili from beans and pulses. Its cheaper, healthier, and means you can eat more for the calories! Whats not to like? This recipe is super filling thanks to the fiber in the beans and vegetables. Its vegan, but meat eaters will love it too. Please note that weve added the option of topping with low-fat dairy - this will obviously make it non-vegan.
Ingredients (for 4 servings)
- 10ml oil or 10g coconut oil
- 1 onion
- 2 cloves garlic, chopped or pressed
- 1 small green chili pepper
- 1 green bell pepper
- 2 carrots
- 1 x 400g tin kidney beans
- 1 x 400g tin chickpeas
- 1 x 400g tin lentils
- 2 x 400g tins chopped tomatoes
- 2 tbsp tomato paste
- Optional: low-fat creme fraiche or Greek yogurt
Instructions
- Rinse all of the beans and pulses and leave to drain
- Chop all the vegetables into even sized pieces
- Heat a large pan (choose one with a lid) and add the oil
- Add the onion, bell pepper, and carrots, stir and cook for 3 minutes
- Add the garlic and green chili and cook for 1 minute
- Add all the beans and pulses, stir and then add the tomatoes and tomato paste
- Put the lid on the pan and cook on a medium heat for 15 minutes
- Serve with a little low-fat creme fraiche or Greek yogurt for extra protein
5. Pumped-up protein smoothie
The addition of just one ingredient to this protein smoothie takes it from so-so to whoa! Remember, youre going for high-volume foods here. And this sure packs the volume in. This recipe can be as low as 100 calories for a ton of volume, meaning you can add toppings and mix-ins, or keep it super low calorie.
Ingredients (for one serving)
- 1 scoop protein powder
- Handful ice cubes
- 50g frozen berries
- Cold water
- 1/4 tsp xantham gum
- Optional: frozen banana, cacao nibs, dark chocolate shavings, chopped nuts, puffed rice cereal
Instructions
- Put the first four ingredients in a high powered blender and blend briefly
- Add the xantham gum and blend again
- The mixture will thicken up and expand in the blender, add more ice or water to create the right texture
- Pour into a bowl and add any toppings that you wish (the ones weve suggested are just to get you started!)
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NowLoss.com Created by Adrian Bryant
Adrian, Im trying to lose weight fast for vacation. I saw this 300 calorie plan but I was wondering, Are the two raw fruits and veggies counted into the 300 calories per meal or are they separate?
March 18, 2019
Adrian, I'm 5'7' , I weigh 220, I'm trying to lose my belly fat, I have a benefit program in 2 weeks, need to tone up my mid section for the tux, any suggestions?
March 10, 2019
Hi Adrian I am 17 years old, 5’1 and weigh 138 lbs. I am a ballet dancer and need to get to 110. How is this possible for me?
October 15, 2018
Hey Adrian I’m a 24 year old mom and I’m trying to lose 20 pounds by Oct. 5 I’m trying to join the Air Force i weight 191 ! How many calories should I eat to lose weight?
September 04, 2018
use this emergency weight loss plan here to lose weight quickly for the air force
September 04, 2018
Adrian, I'm getting married on August 8th and REALLY need to lose at least 20 pounds. I'm 5'5" and I'm at 165 right now. I ride my bike daily and do 90 minutes of Bikram (hot) yoga daily for exercise. Is it possible to lose this 20 pounds in 3 weeks? Thank you in advance for your help, it's appreciated!
July 17, 2018
Thanks Adrian! Is one black coffee a day (no sugar, no milk...nothing but coffee) allowed on this diet?
July 19, 2018
which of my plans are you referring to? This is okay for all of them except the 911 weight loss plan to lose 20 pounds fast
July 19, 2018
Thank you for fast food choice listings...sometimes it's hard to get started. Once you lose some and feel better you get motivated to shop, make food and take a lunch
July 11, 2018
Hi I'm 27 years old and weight 223lbs. I would like to lose 20lbs in 5 weeks. Is that possible? Also I do workout 6 days a week so what should I set my calorie intake?
July 01, 2018
you very well could in your 1st FIVE at your weight. start at less than 1750cals
July 02, 2018
I'm 48 years young and just diagnosed with Degenerative Disc Disease. I need to lose 20-25 pounds quickly to ease pressure on my spine. Exercising is on hold for now as per doctor. I am 209 lbs. Any suggestions?
May 25, 2018
Hi I am 26years old 5'9" 354lbs haven't been under 300 for almost a decade even though I don't really change in weight much I cant seem to lose it. I have some really large hips and thighs and have recently started gaining a tummy. My ultimate weight loss would be to get down to 200lb. I don't know where to start or what to do. I am Lactose Intolerant and live in the Caribbean so food quality varies here. need help
May 22, 2018
Hi my name is Reena,29 years old. 172.4 lbs and height is 5"2. With huge stomach after 2 c-section couldn't loose my belly. My cholesterol is getting high. Please help
May 22, 2018
Hello,
Im 31 female weighing 271 looking to lose 130lbs ultimately. Just need to know where to start?
May 15, 2018
Hi Adrian,
I'm 5'8, 49 and 230 pounds and have not been able to get under 200 pounds in years. My goal is 175, please help.
THANKS
May 14, 2018
Hi Adrian I’m interested in after the 3 week plan how you should maintain? Also what is the water intake during the 3 weeks program?
April 12, 2018
At 84 female with neuropathy unable to walk well or exercise much but use bike to keep muscles strong and try going up and down stairs. I would feel better and manage my body easier with less weight. Will I lose if I use 1200 calories a day with my weight 172 and height 5ft 6 inches.
April 08, 2018
I'm doing the no bread,chips,potatoes,sugars, fried or fast food thing and only drinking water or Water with raw unfiltered apple cider vinegar and lemon juice. Its been 2 wks now and I don't feel like I've lost even one pound.I'm getting discouraged my health depends on me losing some weight :(
April 04, 2018
what is your current weight and height and are you ONLY rinking water and eating fruits?
its possible you are you drinking and eating so little that you are retaining/gaining water weight
April 04, 2018
I'm 21 yrs old and now weigh 169 lbs. I gained 30 lbs last year and want to lose 40 lbs this year, I'm graduating from college in the middle of May and really want to lose 15 by then and slowly lose the other 25 lbs. I exercise once or twice a week but have few choices in terms of healthy eating due to budget. Is there any way I could lose 15 lbs by the middle of May?
April 04, 2018
you can easily do that with any of these plans
you just need to use the best one for you that you will stick with.
the first 20 or so will come off fast
April 04, 2018
I am 53 weigh 231 pounds at 5'2" I need to lose 20 pounds quick start to begin weight lost. I have medical issues the faster I lose weight the better off I will be. If I walk for 20-30 minutes a day. I need to get cholesterol down. Any suggestions.
April 03, 2018
Hi. I read all your website and have tried thousands of diets. I simply do not lose any weight sooner than than a month and even then only a pound or two. I am tired of this struggle. I've checked my hormones and I'm fine. Why do you think nothing works? I am pretty desperate. Please say something that helps with this pain. I read how poeple lose this and that much of weight and i always wonder how? I'm 5.4 and 157. I want to be 140 and below. Despite the joint pain, I take pain killers and exercise keeping my diet 1200 cal per day. Have lost nothing during the last month. If I eat according to your calculations I would gain 50 pounds in a month. Please help.
April 02, 2018
Hey Adrian, first off thank you for what you’re doing here. I’m 5’9 and weigh 195lbs, I’m trying to get back to 170lbs, by May 9th. Got a lot going on with work, school, and business but really want to get this going. Any suggestions?
March 26, 2018
Hi Adrian, on the emergency plan, am I supposed to fast everyday or stagger it? Also, is it ok to drink lemon water while fasting?
March 21, 2018
no calories during fasting. you can fast everyday but you'll make this emergency plan stricker/more challenging than it already is BUT... the fasting is effective
March 21, 2018
I am 6"3 tall for a female and i weight 233 and looking to go 20 pounds fast before going to play basketball in college
March 14, 2018
Hi Adrian I am 5'1" and 145. I want to lose 25 pounds by April 19th, so about 5 weeks. What would be best for me?
March 14, 2018
Hello, I am 15 and much overweight.
I am 5”1 and weight 160. My goal is 120 but I know I won’t get there right away. My main issue is lower belly fat and I am eating disorder. I snack all day on junk. I’m trying to lose at least 20 lbs by April 4th. What should I do to stay consistent? My family is willing to help yet is limited on money for healthier food options.
March 13, 2018
Hello 😊 I'm 5"6 270 lbs would love to lose 20+lbs if possible by April 23,18 then after accomplishing that I want to continue to lose more weight to get out of the morbid obesity range.. Thank you!!
March 11, 2018
I am 5' and 160 lbs. I need to drop 25 lbs before July 7th. What is the best way to lose weight fast?
March 08, 2018
Hi Adrian,
I am 29 years old standing at 5'5. I gained 60lbs during my pregnancy with my son, I now weigh 223lbs. His birthday is May 14th and I want to lose as much weight as possible by then. What do you suggest?
March 07, 2018
I am 27yrs old 5'0 and I'm 220lbs. I have to loose weight due to being borderline diabetic. I've been trying to drop the weight for about 2 months now it goes up and down. I have change eating habits and exercise every other day. What would be a good plan for me.
March 05, 2018
Hi! I'm 5'1" 133 lbs looking to lose 10-15 lbs in the next couple months. I eat low carb (mostly keto) and I intermittent fast 5 days a week, at least 16 hrs during the week. What would you recommend for someone like me? I seem to be stuck and have to be in a swimsuit in 2 months for spring break!! Thank you!
February 13, 2018
Hi I’m 52 5’7 and 212 pounds. I’m at my heaviest weight. I have fibromyalgia and it’s tough to exercise. I need to lose at least 40 pounds. What is your best recommendation
February 10, 2018
I'm 5'2 and 220lbs, gained 50lbs due to depression within 5 months.
Im looking to lose 50lbs fast, like within the next two months and then start on a more long term, paleo diet as that has worked for me in the past, to eventually get to my goal weight of 150lbs.
I have set up a plan for myself: following your diet plan, drinking 2.5L of water and 2.5L of green tea water a day and working out for approximately 2hr 40 min a day (four 30 min cardio workouts, 8 mins of Tae Bo and then 10 min each of jumping jacks, squats, crunches as well as three 10sec planks increasing by 5secs every 2 days) dispersed throughout the day (one 30 min cardio + 2 of those exercises every two hours).
I was just curious if that's a feasible way to lose the weight I'm looking for quickly? I know its not sustainable long term but am hoping to get the 50lbs off quick and then work my slowly through the last 30lbs.
February 07, 2018
I am going through the same thing your plan sound shift and hard core. I wish I could get as dedicated more importantly stay committed, I've add 40lbs over the last 6 month I'm.5"3and 186lbs now due to depression that has been almost completely debilitating. I strive to get to the place you are cause my physical appearance is now becoming apart of the depression. I know the only way is to get started I just wish I could keep it going.
February 19, 2018
Jumping Jack Workout #4
15 Minute HIIT Workout
Walking Workout
