300 Calorie Meals

300 calorie meals



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300 Calorie Snacks


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)


  1. Peel and chop all the veggies, making sure they're all the same size (so they cook evenly)
  2. Chop the chicken breast into strips
  3. Heat a large heavy pan, spray with spray oil and cook the chicken until the outsides are sealed
  4. Add the onion and broccoli, stir and cook for 1 minute
  5. Add the rest of the vegetables, stir and cook for 1 minute
  6. Add the salt, pepper, and soy sauce
  7. Cook over a high heat, stirring continuously, until the vegetables have softened slightly
  8. Serve with freshly chopped coriander on top

2. Low-fat low-carb bolognese

This is a super low-cal version of everybody's favorite weekday dinner… spaghetti bolognese. Use turkey breast mince (it's 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)


  1. Chop all the vegetables apart from the courgettes
  2. Spiralise the courgettes into long noodles (if you don't have a spiraliser, use a sharp knife)
  3. Heat a large heavy pan, spray with oil, and add the garlic, onion, and carrot. Cook for 2 minutes
  4. Add the turkey mince, break it up with a spatula, and stir over a high heat until the meat is browned
  5. Add the chopped mushrooms and dried herbs, stir, and cook for 1 minute
  6. Add the tinned tomatoes and tomato paste, lower the heat, and cook for 10 minutes
  7. 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 you're 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. Peel and slice the onion and potato (make sure they're similar size so they cook evenly)
  2. Steam the potato until it's soft
  3. Spray a large heavy pan with spray oil, add the onion and bell pepper, and cook for 2 minutes
  4. Meanwhile beat the eggs or egg whites in a bowl with the salt and pepper
  5. Add the potatoes and stir
  6. Pour the eggs over and turn the heat to medium
  7. 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
  8. 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. It's cheaper, healthier, and means you can eat more for the calories! What's not to like? This recipe is super filling thanks to the fiber in the beans and vegetables. It's vegan, but meat eaters will love it too. Please note that we've added the option of topping with low-fat dairy - this will obviously make it non-vegan.

Ingredients (for 4 servings)


  1. Rinse all of the beans and pulses and leave to drain
  2. Chop all the vegetables into even sized pieces
  3. Heat a large pan (choose one with a lid) and add the oil
  4. Add the onion, bell pepper, and carrots, stir and cook for 3 minutes
  5. Add the garlic and green chili and cook for 1 minute
  6. Add all the beans and pulses, stir and then add the tomatoes and tomato paste
  7. Put the lid on the pan and cook on a medium heat for 15 minutes
  8. 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, you're 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. Put the first four ingredients in a high powered blender and blend briefly
  2. Add the xantham gum and blend again
  3. The mixture will thicken up and expand in the blender, add more ice or water to create the right texture
  4. Pour into a bowl and add any toppings that you wish (the ones we've suggested are just to get you started!)

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Leave a Comment

1-40 of 192 Comments

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 Bryant


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

Adrian Bryant

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

Adrian Bryant

use this emergency weight loss plan here to lose that much by the 8th

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

Adrian Bryant

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

Adrian Bryant

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


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.


May 14, 2018

Krystal Taylor

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

hudgood @outlook.com

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

Adrian Bryant

anybody will lose off of 1200 if they truly track calorie correctly

April 09, 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

Adrian Bryant

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

Caroline Montanez

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

Adrian Bryant

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

Adrian Bryant

start here and what type of workouts do you do

April 03, 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

Lose 10 Pounds Every 7 Days
doing the workout above ↑ ONLY if you also DO Step 1 of Adrian's Fat Loss Plan

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