Do you want to lose 10, 30, 50 or more pounds? Have you recently reached your weight loss goal but want to maintain it? Are you willing to dedicate yourself to a healthy lifestyle? Then this blog is for you!

I have lost 118 pounds and have maintained the weight loss for two years. One of the things I have learned during the weight loss process is that it is much easier to reach and maintain your goal weight if you surround yourself with like-minded individuals to support you in the process (whether they be in person or online).

I also have learned that learning as much as possible about healthy living gives you the knowledge and expertise needed to lose weight the “right” way. So this blog includes regular posts, a book list, website list, TV list, video list and book and website of the month. In addition, there is a recipe of the month and product review section. Visitors to Weight Loss Aficionado can just enjoy the site for informational purposes or can comment on posts, ask questions, share resources, their triumphs and pitfalls during the weight loss process.

Friday, May 18, 2012

Aim for Meals That Are Between 300 and 400 Calories!

I always aim to eat between 300 and 400 calories a meal. This allows me to have 3 snacks a day between 100 and 200 calories. The article below lets you visually see the portion sizes of healthy meals that are between 300 and 400 calories.

What Do 300 Calorie Meals Look Like?
By Jim F. The Diet Blog
Visual gallery of a series of meals in the 300-400 Calorie range. The visual representation gives an idea of portion size.

Breakfast – 290 Calories
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
1 cup of cereal
8 oz 2% milk
1 banana
1 coffee or tea

Baked potato – 305 Calories
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

Oatmeal – 325 Calories
1 cup oatmeal with raisins
1 cup of fruit
1 cup coffee or tea
1 banana

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 – 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

Chicken Salad – 350 Calories
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

Scrambled eggs – 360 Calories
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

Fish – 365 Calories
6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea

Chicken and Rice – 395 Calories
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
12 oz water

It’s hard to believe that the average American
consumes around 3,800 Calories per day. That’s more than all the food shown on this page. Highly processed foods are very easy to overeat.

Photos courtesy of Dr. Stephen Butler and Leslie Stefanowicz, NP at

No comments:

Post a Comment