300 Calorie Meal Ideas for Breakfast, Lunch and Dinner

by Joshua Hampton

300 calorie mealEveryone knows that food preparation at home is healthier than buying it commercially. Unfortunately, we can’t always whip up recipes of ideal food because of time and energy constraints. Planning meals beforehand makes a lot of sense, so if ever you wanted to create healthy low calorie, but delicious recipes, listen-up. A 300 calorie meal can be easy to do, as long as you have made some kind of a road map to guide you. 300 calorie meal plans are small, manageable recipes, but if properly done, it can provide complete nutrition, and taste great too.

A 300 calorie meal plan is quite doable provided you follow some basic principles. Here are a few steps that can guide you make your own recipes.

300 Calorie Meal Plan

Step 1

Begin with 2 to 3 servings of non-starchy vegetables. A serving of vegetables will have around 25 calories. A cup of salad greens or 1/2 cup of cooked vegetables makes a serving. Use a variety of vegetables to also get a diversity of nutrients. Vegetables have low calorie content; hence, they make you feel satiated right away.

Step 2

Incorporate lean protein with every 300 calorie meal. Healthy options are lean beef, skinless chicken or turkey, legumes, low-fat cheese, flounder, salmon, and egg whites.

Step 3

Include a serving of whole grains or starchy vegetables. Half a cup of whole wheat pasta or sweet potato is good. One third cup of brown rice is also a great option.

Step 4

Have some dessert of fruit. Choose a small apple or a small banana or one cup of fresh berries.

Step 5

Make sure you don’t forget to factor in calories from condiments as well as seasonings. Olive and canola oil are great provided you are conscious of the calories they contain.

Now that you have a basic idea of how to go about creating 300 calorie meal plans, mini meals are simpler to do. You can have healthy choices from different food groups, making it easy and simple to achieve your nutritional requirements, deal with hunger and be in charge of overall caloric intake. Limiting meals to 300 calories means, however, that you have to eat more frequently than the usual three times a day. Females typically require at least 1,000 to 1,200 calories and men at least 1,200 to 1,600 calories daily to meet basic energy needs. There are many recipes that you can search in the Internet, but here are some sample 300 calorie meal ideas that you can use or get ideas from for breakfast, lunch, dinner as well as snacks in between.

300 Calorie Meal Ideas

Breakfast Recipes

• Two cups of Cheerios blended with 1¼ cups of skim milk

• Quaker Oat Bran hot cereal with one cup of fat-free milk, and half a cup orange juice

• One fried egg, two pieces of whole wheat toast, and half a cup orange juice

Lunch Recipes

• One tbsp of peanut butter and one tbsp of grape jelly on 2 slices whole wheat bread

• Three ounces of tuna with 37 almond nuts

• One 6½ inch whole wheat pita, four tbsps red pepper hummus, half a cup of broccoli sprouts and of cucumber slices, two pieces looseleaf lettuce, and half a cup cranapple juice

Dinner Recipes

• Spicy Jamaican rice and beans, and one steamed broccoli stalk

• Three ounces of salmon fillet and small oat bran dinner roll

• Six large shrimp with two tbsp cocktail sauce, two cups of salad with two tbsp of Italian dressing.

Snack Recipes

• Two small bags of popcorn

• Two small bags of potato chips

To round off our 300 calories meal tutorial, we leave you with two exquisite recipes for creating your own 300 calorie meal treats from scratch. These meals are guaranteed not to disappoint in the tasty and savory department.

300 Calorie Meal Recipes

Fresh Herb and Garlic Rub Filet Mignon


Two tsp of bottled minced garlic
1 1/2 tsp of minced fresh thyme
1 1/2 tsp minced fresh rosemary
1 1/2 tsp of minced fresh basil
1/4 tsp of black pepper
1/2 tsp of salt
Four (4-ounce) trimmed beef tenderloin steaks, one inch thick


1. Blend first the 6 ingredients in a small bowl and rub evenly over the tenderloins.

2. Now on medium-high setting, heat a large nonstick skillet. Coat the pan with very little cooking spray. Place steaks on the pan cooking for four minutes on each side, or until the amount of doneness.

Serve this meal with broccoli or baked wedge sweet potatoes.

Barbecue Salmon and Snap Pea Slaw


3 crushed garlic cloves
2 tbsp dark sesame oil, divided
1 half inch piece fresh peeled ginger
2 tbsp of fresh lime juice
2 tbsp of lower-sodium soy sauce
1 1/2 tbsp of ketchup
2 tsp of dark brown sugar
1 tsp of ground fresh chili paste
Four (6-ounce) fresh or frozen salmon fillets, thawed for cooking
2 cups of trimmed and thinly sliced crosswise sugar snap peas
Half a cup of grated radishes
A handful of shallots (thinly slices)
2 tsp of rice vinegar
1/4 tsp of kosher salt


1. First preheat your grill to high heat.

2. Next combine one tablespoon of oil, garlic, and ginger using a mini food processor, pulsing until all are finely chopped. Mix in juice and the next 4 ingredients up to the chili paste. Pulse again to blend everything. Now put the salmon on a grill rack coated with a little cooking spray and the brush tops of salmon with half of the prepared sauce. Grill for ten minutes then brush with the remaining sauce. Grill for 10 minutes more or until degree of doneness.

3. Mix the peas, radishes, and shallots. Add vinegar and the remaining 1 tablespoon oil, stirring well. Sprinkle evenly over pea mixture. Add salt and toss to mix.

Serve with the salmon and enjoy your 300 calorie feast.

You can get creative with so many recipes you can find by searching the web. If you can sustain this kind of diet, you can lose as much as 2-3 pounds a week. You see, weight loss does not necessarily mean you should starve yourself. It’s only a matter of having healthy meal choices. Do not underestimate the power of calorie counting!

Joshua Hampton

My name is Joshua Hampton and I love cooking. I believe that what you eat represents who you really are. Knowing how to cook properly will ensure that you have more enjoyment in your life, you have higher self-esteem and you have a better health. So, right now I am most obsessed about different cooking classes - it is so much fun, even my 5 years old kid loves it. Join now! - Joshua

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