Nutrition Articles

What Does 300 Calories Really Look Like?

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

32KSHARES
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.

Lunch: 350-Calorie Meals & Portions
These midday meals contain 350 calories each--the perfect amount to keep you going without wrecking your diet. Packing one of the homemade lunches on the left doesn't take long, and look at all those low- cal and filling veggies you'll get! Notice how seemingly healthy options like the restaurant foods on the right can be very misleading! Those 350-calorie portions are pretty small. Pack a healthier lunch with these tips.
Be sure to "Pin" this for future reference and click to the next page for dinner options.

Dinner: 400-Calorie Meals & Portions
Many people consume a larger meal at night, so we picked 400-calorie dinners here. By combining whole grains with lean protein and vegetables, these homemade dinners (left column) are a snap to prepare--and they'll keep the late-night munchies at bay! In contrast, the high-fat and high-calorie meals on the right don't offer much in the way of nutrition or volume. Get thousands of healthy dinner ideas at SparkRecipes.com!
Be sure to "Pin" this for future reference.

The bottom line is that you can eat more and lose weight when you know how to pick the right foods and the right portions. Use the images and portions above as a guide to create your own healthy, diet-friendly and nutritious meals every day!

Are you surprised by how much (or little) you can eat for the calories, depending on which foods you choose? Which meal was most shocking to you? Leave a comment to the right of this article to share your thoughts.

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Page 1 of 1  
Got a story idea? Give us a shout!
32KSHARES

Member Comments

  • This is interesting, but not totally helpful to me. I want to see the best calorie choices at IHOP, Bob Evans, Starbucks, etc -- instead of just the option that can be lowered elsewhere. Also, I would like to see the same restaurant item compared to something comparable/identi
    cal that is better. We eat out once a week, b/c it is my husband's preference and have experienced weight gain that I think was due to this. Things are changing, though, in terms of more preplanning and learning what is causing the gains. It is possible to eat out, enjoy the meal, and not go over calories and work towards weight loss.
  • At some point, I ate one whole chicken pot pie for lunch every day! 1000 Cal! No wonder I gained so much weight. Breakfasts were the most eye-openers though.
  • I put my dinner in my nutrition tracker tonight.
    3 oz roasted chicken breast, no skin
    3/4 cup mashed potatoes
    1/4 cup McCormick gravy (from a packet)
    1/2 cup kernel corn

    325 calories and very satisfying :)
  • I HAVE BEEN WORKING ON DEVELOPING AN EATING PLAN FOR MY DH AND I THAT HELPS ALL OUR MANY HEALTH PROBLEMS, LOW IN SUGAR, FAT AND SODIUM, YET TASTY ENOUGH THAT WE ARE ABLE TO FOLLOW IT AS A WAY OF LIFE, NOT JUST A TEMPORARY DUET. WE HAVE BEEN FOLLOWING IT ALMOST FAITHFULLY FOR MANY YEARS. OF COURSE WE EAT OUT SOME AND CHEAT OCCASIONALLY, WE ARE NOT PERFECT. BUT I COOK ONLY USING ALL SODIUM FREE OR LOW SODIUM PRODUCTS. I HAVE LOST OVER 50 LBS AND KEPT MOST OF IT OFF FOR OVER 3 YEARS AND MY DHs DIABETES HAS BEEN WELL CONTROLLED FOR MANY YEARS. I WAS STARTING TO GAIN SOME SO STARTED TRACKING MY FOOD AGAIN ALSO MY EXERCISE AGAIN. THAT REALLY HELPS, NOT EATING OUT TOO MUCH HELPS TOO AS THIS ARTICLE SHOWS. THAT'S WHERE WE WENT WRONG DURING THE SUMMER. BACK ON TRACK!
  • BETHELLENNASH
    We eat out almost every night! That needs to change! I am fairly aware of how many calories are in many of my favorite restaurant meals due to tracking with SparkPeople 2 years ago, but it's around 1000-1400 for many. So I don't eat much during the day to save calories for dinner. Not the best way to go. Got to get over that.
  • wow, what a wake up call. Sure does encourage one to eat at home. Fast food is a sure way to get and stay fat. Guess I'll mostly be eating at home!
  • I just had Sbarro's the other day and just about freaked out when I tried to log it. lol Ugh!
  • Wow! You sure get a lot more to eat and filled up more by eating healthier. I cannot eat too much carbs because of my IBS; same with protein. Last time I ate out at Mcdonalds and had a burger and fries it went through me. Total waste of money then. It is so hard to find healthy options at fast food places. Their selections are either high in sodium or fat, or carbs. I also found out through an email from Web MD that they put a lot of other junk in the fast food too. Check it out under the title 'What's Really in Your Fast Food?
  • essentially~ Don't eat out!!
  • Amazing. When the choices are put side by side like this, who wouldn't opt for more healthy food?! Why do restaurants serve such big portion sizes?
  • KOOKYWIT
    All full of carbs! All high carbohydrate food that I don't ever eat! My 300 calories looks very different from THAT!
  • WOW! Impressive comparison!!!
  • Great article! As they say, seeing is believing and a picture is worth a thousand words. Please give us more like this!
  • Wow eye opener! Especially the 1/3 of a SLICE of pizza being 300 calories. How many slices do we normally eat??
  • Wow if all places let you see the nutrition facts when you order . We would be sharing meals or taking half home or eating at home more.

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.

x Lose 10 Pounds by June 5! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.