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?
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
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
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
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
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
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
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
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
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
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
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
Consumption
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.
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.
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