Nutrition Articles

What Does 300 Calories Really Look Like?

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

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
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.

Member Comments

  • I love to have the visual. Restraurants are great...I usually eat half and bring the rest home. wow. - 2/1/2016 6:26:56 AM
  • Thank you! Seeing it visually is so helpful! - 1/28/2016 10:35:19 AM
  • This is so helpful. I appreciate the research it took to do this. - 1/25/2016 11:29:38 PM
  • this is awesome. i am one of those people that have a giant appetite and it's good to know that I don't have to eat like a bird to lose weight!

    I'd love to see more of these examples! - 12/23/2015 10:42:40 AM
  • I find the foods compared misleading. I closer match to the relevant restaurant food would have been more useful. - 11/26/2015 4:25:44 PM
    You may get more food with the meals on the left but the foods on the right taste much better so might enjoy them more. If you don't enjoy the food you eat you will stop eating it and go back to the way you use to eat. We need to eat healthy and keep portions reasonable but make it fun and you will stick with it. Low calorie foods are making more people fat so maybe we need to go back to the full fat foods but really watch the portions we eat. Also make the plate look fun by making the food in different shapes and colors. Using small salad plates to make it look like you have a lot of food would help with portion sizes. - 10/25/2015 10:12:35 PM
  • Putting these portions side by side are eye opening to say the least. You should show more comparatives like these. Thank you. - 9/15/2015 1:47:28 PM
  • WOW!!! The comparison charts are very helpful and really should be thought about by making a daily menu so you can be reminded what a healthy choice looks like and make
    better choices in planning our meals. - 9/14/2015 9:33:28 AM
  • Makes one conscious of portion control. - 9/6/2015 9:02:33 AM
  • Interesting - 9/2/2015 1:40:15 PM
  • Wow, what a wake up call when you see the comparisons side by side. This is a very helpful article. Thanks. - 6/27/2015 3:55:00 PM
  • What a wake up call! - 5/19/2015 1:04:06 AM
  • I love these kinds of articles that have the visuals of what calories truly are in our foods. It would be fun to make a "photo album" of them to teach others who just don't know or understand that not all calories are the same! Or just to refer to them myself as a reminder! - 2/8/2015 10:47:27 AM
  • I really enjoyed this article, it really puts portions and eating healthier into perspective. I definitely pined this article to refer back to. Thank you - 1/12/2015 6:36:59 PM
    Another thing to remember at restaurants is that just because they have pictures of things together as a meal doesn't mean you have to eat them that way. Instead of a burger, fries, and a milkshake (which would cover my calorie needs for the day...)- pick one and enjoy it. You don't have to balance every meal, your body is smart enough to hang on to the digested bits to use days later. You can eat other stuff at other meals. At home (or out, if prepared), you can either make half sandwiches or make full ones but then wrap up half for later or the next day. Anyway, chain restaurants today generally have nutritional in on websites or in brochures, so you don't have to guess. - 11/23/2014 6:13:40 PM

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