What Does 300 Calories Really Look Like?

Wonder what 300 calories looks like? 300 calories look drastically different when you're eating in instead of dining out. Choosing healthier, more nutritious foods--at home and away--means you can eat much more food and still lose weight. Check out these 18 meal comparisons to see for yourself, share forward this story to your friends!

Breakfast: 300-Calorie Meals & Portions
Here are three morning meals that each weigh in at 300 calories. Healthy and quick homemade meals (left column) pack whole grains, fresh fruit, and protein--a filling combination that will keep you fuller longer. You could only eat a fraction of the comparable restaurant meals (right column) for the same number of calories. Get more healthy breakfast ideas here.
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Lunch: 350-Calorie Meals & Portions
These midday meals contain 350 calories each--the perfect amount to keep you going without wrecking your diet. Packing one of the homemade lunches on the left doesn't take long, and look at all those low- cal and filling veggies you'll get! Notice how seemingly healthy options like the restaurant foods on the right can be very misleading! Those 350-calorie portions are pretty small. Pack a healthier lunch with these tips.
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Dinner: 400-Calorie Meals & Portions
Many people consume a larger meal at night, so we picked 400-calorie dinners here. By combining whole grains with lean protein and vegetables, these homemade dinners (left column) are a snap to prepare--and they'll keep the late-night munchies at bay! In contrast, the high-fat and high-calorie meals on the right don't offer much in the way of nutrition or volume. Get thousands of healthy dinner ideas at SparkRecipes.com!
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The bottom line is that you can eat more and lose weight when you know how to pick the right foods and the right portions. Use the images and portions above as a guide to create your own healthy, diet-friendly and nutritious meals every day!

Are you surprised by how much (or little) you can eat for the calories, depending on which foods you choose? Which meal was most shocking to you? Leave a comment to the right of this article to share your thoughts.
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Member Comments

Looks easy Report
thanks Report
Thank you for this article! Great pictures and meal comparisons! Report
Thank you for the cool visuals. Report
And Unfortunately, on most of these it mean that one who is trying to lose weight shouldn't eat out and enjoy a whole meal of any kind. Eating out on a diet is so hard. Report
NANAW12001
Thanks. Report
Goode article but the sandwiches leave out any condiments and leave it rather dry.What about including mustard or a low-fat mayonnaise? Report
Excellent article, excellent examples of calories for breakfast, lunch and dinner! Report
Great visuals. The food looks yummy and the portions are not bad. Report
Very good article-love the sweet potato Report
Love the waffle comparison! Report
Great article now I know how to pick the perfect meals Report
This is an awesome example of why to weigh & measure foods rather than eyeballing portions. Report
This is a great article with great visuals! Report
What an eye opening article! I always knew restaurant mead were calorie packed but WOW! To see a side-by-side comparison!!! Thank you for putting this out there! Report


 

About The Author

Nicole Nichols
Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.
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