Nutrition Articles

What Does 300 Calories Really Look Like?

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

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By Nicole Nichols, Health Educator         
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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
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 would like to see more examples like these. This was a good artical very much and eye opener. - 4/19/2016 10:49:48 PM
  • SHAWNJONES69
    This really does help me. When I try to eyeball a portion, it still turns out way more than I should be eating at one sitting. The visuals gave me a better way to measure my food intake. - 2/29/2016 8:01:37 AM
  • These visuals should be the final straw in people's decision to switch to an obviously healthier diet. Fast food from any diner even Raw food one's are always not as healthy than what would be made at home. Also changes in home cooking should be done too like turkey bacon, turkey ground meat 2-1% milk, Almond milk 3 grams of sugar to finally unsweetened etc

    In pretty short order you'll wonder how you ever ate the way you did before, and will be so grateful you are not diabetic from your previous horrible diet. The appreciation for food, taste will be so much better once you are aware of how unhealthy your previous unfulfilling diet was compared to your current lifelong lifestyle change for the unbelievably much better one you now consume. - 2/27/2016 12:39:22 PM
  • WOW! ! ! That sure does open my eyes. I can make better choices. - 2/27/2016 8:21:43 AM
  • ELLEN4WALLS
    A good reminder to eat at how. While you can find small ones, keep in mind most whole grain bagels from bagel shops, Panera, etc. are 300 calories are more by themselves.... - 2/26/2016 9:12:24 PM
  • I love this article! It really captures what I have seen during my first week. It also motivates me to cook rather than eat out! - 2/26/2016 3:00:02 PM
  • The visualization is good but the examples are misleading. Choosing more comparable meals at the restaurant doesn't give you quite as large a mismatch. For example, the only way to get that calorie count on the Panera example is to count a bowl (rather than a cup) of soup and a whole sandwich. A pick-two with tomato soup and the Sierra turkey sandwich is only 570 calories. It is possible to eat out and stay within your calorie/carb/fat/
    etc targets. - 2/26/2016 12:07:54 PM
  • Awesome visual!!! - 2/26/2016 11:42:14 AM
  • Looks great. But I am 100% sure there is a ton of sodium in the restaurant food vs what we make at home - 2/26/2016 11:01:25 AM
  • You guys ate all that food, right? It didn't go to waste, I hope... - 2/26/2016 4:47:25 AM
  • I knew all of this, but looking at the side-by-side comparisons really hit home! Great visuals and article. - 2/17/2016 8:20:50 AM
  • 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
  • REEWALK
    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

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