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Nutrition Articles  ›  Quick and Easy

What Does 300 Calories Really Look Like?

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

-- 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
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

  • NOOOOOO999
    what is this i will never use this i mean come on
    - 4/17/2014 3:40:30 PM
  • GRAMMYSHARI
    Great article - I always eat better when I make myself conscious of the calorie and nutrition of the main dish. It's surprising how calorie laden some foods can be even when they sound healthy. - 3/31/2014 2:49:02 PM
  • This was great information to obtain. Many things look like they don't have a lot of calories in them because they are so small but yet have more than the average person would guess. Very useful saving this information for future use. ;) - 2/24/2014 8:32:30 PM
  • This was so helpful. I love how each meal had veggies and fruits. I know I can do this for sure! I am looking forward to thinking of more meals. - 2/12/2014 9:46:34 AM
  • Seeing the difference rather than hearing it was a big shocker. I use to eat 2-4 slices of pizza at one sitting. WOW!!! I need to be aware of what I'm eating. - 2/10/2014 12:29:01 PM
  • Hi Lonesomepoet...My name is Lela and I just wanted to say that my sister who is in her late 60's has always been very overweight and found herself faced with a new Dr who directed her on a great path of weight loss and has been assisting her for the last 9 months and she has even surprised herself on her accomplished path of not only losing lots of weight but was actually showed how to eat as well as what to eat....She has accomplished so much we are all happy for her and she sleeps better, walks better, works easier and is not always tired....She goes every week for a weight in and discusses her greats and her woes...I believe when we have someone to answer to and guide us we seem to stay on a better path no matter what.....I wish you much luck and hope you find your path to guidance for your eating better......
    Lela
    - 2/9/2014 6:55:29 PM
  • LADEEBIKER1
    Yes, I was surprised at how much more I can eat by cooking at home. I'm really not a restaurant person and always try to eat breakfast at home and take my lunch. But while looking at the 300 and 400 calorie meals from home, I realized I'm not preparing those properly. Thanks a bunch for SP having this website and I must say SP has included everything I need on my weight loss, keep it off, better fit journey. It's really not how much weight you take off but how much you learn while taking it off. SharpPeople's got it right. - 2/6/2014 10:50:34 AM
  • I can't believe the Sierra Turkey sandwich from Panera betrayed me! I always thought it was a healthier option. Man, I'm glad I'm tracking my calories and making my own meals, now. - 1/30/2014 8:47:15 PM
  • Lonesome poet and Mstar63 don't forget to put up a page and allow people to friend and SUPPORT you !!! - 1/9/2014 10:30:40 PM
  • I was disappointed to see the VEGGIE burger be SO BAD - but then I guess it all depends on how its cooked and what's in/ on it!! Remember appearances CAN be deceiving!!
    - 1/9/2014 10:28:50 PM
  • MSTAR63
    Learning about foods to eat & not to eat is overwhelming. I read articles & books telling me, eat nothing white, not multigrain but wholegrain, not margarine but butter, not processed but fresh and little to no dairy. Yet, spark people and diabetic recipes & meal planners include white sugar & flour and some processed foods and dairy. I don't know what to do. Even looking at packaged wheat bread in the store was discouraging. Should I shop only Whole Foods store?
    Any input on the 'do not's' we are told verses the food suggestions & recipes? Want to do the right thing & would appreciate hearing what others have learned. - 1/4/2014 11:32:29 AM
  • THELONESOMEPOET
    Just signed up today. Seems unreachable....to lose 218 pounds. I don't know what to do, I can't lunge, squat, or kneel due to a knee injury that has not healed totally. What else can I do? I am scared that I will fail again. Not sure if anyone reads these, but it helps to get it of my system. Sigh. Here I go. - 12/19/2013 6:01:12 PM
  • A picture is worth a thousand... CALORIES! Because that's how much I was probably eating before I knew better! Thanks for the very helpful visuals. - 12/19/2013 5:59:35 PM
  • Very useful to see it visually and drive home the point to avoid eating high cal food outside. - 11/27/2013 1:15:38 PM
  • I do believe the whole purpose of this comparison article is to make you aware of what a difference eating out is to eating in. Every body is on their own calorie a day deal. I think what they were showing you is to wake you up to what we consume when we go out, Our taste buds are in control when we go out to eat, not our common sense. I know I get so out of control when I go out. While I am on this loosing mode, I choose not to go out to eat at this time. One of the pictures they showed here was one of my favorite....Panar
    a Sierra Turkey and soup dish. I had no idea it contained soooo many calories. It doesn't matter what the fats and carbs are once you see the calories!!! Its all about making better choices...That's what matters!!
    - 11/11/2013 2:25:19 PM