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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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

  • JWOOLMAN
    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
  • JWOOLMAN
    Well, 1/8 of a large Domino's cheese pizza, hand-tossed crust, toppings green and black olives, onions, and mushrooms is 280 calories, 10 g protein, 34 g carbs, 2 g fiber, 3g sugars, 11 g fat. Those are reasonable figures for me as a small meal (and you don't have to eat the whole pie at once if the only human in the house, takeout pizza slices freeze very nicely, I warm them up in foil on a small pizza stone in a little convection oven). I imagine other places have equally reasonable slices of pizza available. You don't have to order meat pizza stuffed with more meat and extra extra cheese with practically your whole day's calorie needs... - 11/23/2014 5:47:45 PM
  • Awesome article! It really helps to put things into perspective and was a real eye opener for me! YIKES! - 10/18/2014 11:02:02 PM
  • I love this type of information. It puts eating in perspective. When we try to eat on our own without this information, it's so easy to make all the wrong choices.
    - 10/5/2014 8:18:54 PM
  • CHERRYZMB60
    I will be using a lot of the suggestion especially the waffle one and i will be adding the other items for the lunch - 10/4/2014 9:27:28 AM
  • A comparison of items that are available on the menus that a dieter might choose would be helpful, we try to choose restaurants with healthy choices, Panera, Noodles, Wendys, Subway, Chipotle and the such suggested lower calorie meal options at restaurants that have a healthier menu would be helpful. - 9/25/2014 1:49:11 PM
  • of course, the comparisons are fair. that's the point. bake apples instead of buying apple pie. - 9/15/2014 8:22:00 PM
  • 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

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