Nutrition Articles

What Does 300 Calories Really Look Like?

See Pictures of 300, 350, and 400-Calorie Meals

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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.
Be sure to "Pin" this for future reference and click to the next page for lunch options.
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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

  • I love the visual examples. Keep them coming! - 7/29/2014 2:36:13 PM
  • JRJ-MAMA
    I guess I feel luckier & smarter knowing that never in my life have I chosen the foods you've used a restaurant examples, however this was not a helpful comparison to the choices I might make when having to eat out due to travel/ working meals out.
    I usually order an omelet/eggs w/fruit or Oatmeal/fruit combo when dining out. - 7/28/2014 2:20:04 PM
  • JDRAKE8171
    I thought this was a good article, but I wish they had made a greater effort to compare "like" items; for instance, how about comparing the soup and sandwich lunch from home with a similar soup at Panera (ie tomato) and a smaller sandwich. I try really hard to make the better choices when in restaurants, so why not compare home to restaurant with better restaurant choices? - 7/27/2014 7:54:44 AM
  • I agree - WOW - 7/27/2014 6:42:41 AM
  • DJLOBOS
    I love the examples of meals you can make at home, but sometimes you have to eat out. Business meeting, travel, ect. So how about and article that shows us how to choose food "out there"? Foe example, What IS a healthy option at McDonalds? Appleby's, Chili's. Sometimes I don't have a choice as to WHERE I eat. - 7/26/2014 2:21:18 PM
  • SUZEEFM
    I don't think this article is a good representation, since the restaurant foods shown in the right column are not of the same foods as shown on the left. Of course tomato soup is less calories than a creamy potato soup. Of course pasta with a cheese sauce is higher in calories than a pasta with marina or tomato-based sauce. The same for the comparison between the Eggo waffles and "stuffed pancakes". What's that old saying about not comparing apples with oranges???? - 7/26/2014 1:18:34 PM
  • Wow, it shows how many calories are packed into the usual take out and processed foods. I try to avoid them, or choose wisely and use a smaller portion when i do use them.
    I think breakfast is hard for most people. The fruit shakes are good, and for those of us who eat of all the foods that God created, eggs can be done quickly.
    I usually eat a Nature Valley Peanut Butter Dark Chocolate Protein bar, or some whole grain cereal with a little flax seed, and 1/2 a banana with skim milk. 4 oz of prune juice and some tea with milk and I'm good to go.
    It's not purist, but it works for me, and low calories compared to Ihop. I have to live in the real world. - 7/26/2014 1:08:31 PM
  • I'd find all this awesome if I did not have to feed others. But it is stowed away to use when I can. - 7/26/2014 12:59:07 PM
  • AVAT539
    Unfortunately a list full of gluten, dairy and other animal products and quite a few packaged "foods". Too bad :( - 7/26/2014 1:52:30 AM
  • you know, when I have time, I like nothing better than to cook a great, healthy meal from scratch. But there are times when I do have to rely on a lean cuisine or weight watchers product to have a portion controlled meal. It sure beats grazing through the fridge trying to come up with something fast that probably won't be balanced and cost more in calories than a frozen dinner. I think planning ahead is the key, no doubt, but sometimes you just have to punt. And keeping an open mind when that happens probably puts one in a better place than they'd be without keeping all options open.. Just my 2 cents. - 7/11/2014 11:16:20 AM
  • Interesting perspective for sure. Not a huge fan that there were so many processed foods on the homemade list (I mean, a Lean Cuisine... seriously?). Other than that it really does prove you can make healthier options at home. - 7/2/2014 2:59:41 PM
  • STEPHIEFB
    Wow, what an amazing difference changing a few things can make. Definitely helps seeing it broken down by item in this way. - 6/6/2014 1:49:44 PM
  • This reminds me of the "Eat This Not That" books which I highly recommend. - 5/19/2014 4:14:48 PM
  • Wow! Eye Opener!! - 5/9/2014 11:19:59 AM
  • NOOOOOO999
    what is this i will never use this i mean come on
    - 4/17/2014 3:40:30 PM