What Do 300 Calorie Meals Look Like?

Here is a selection of meals that are 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
2 cups 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

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

 

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.