What Does 300 Calories Really Look Like?

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.
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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.
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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!
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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.
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Member Comments

What an eye opening article! I always knew restaurant mead were calorie packed but WOW! To see a side-by-side comparison!!! Thank you for putting this out there! Report
Thanks for posting a variety of meals. Report
Thanks for sharing Report
I think I could live with the meals on the left! Report
Great visual. Coach Nicole is awesome! Report
thanks Report
Nice graphic to see what our breakfast choices look like. Report
Wow! I had no idea! Report
Good interesting info Report
great article. thanks Report
I try NOT to eat 300 calories of anything -- this was really good information! Report
Amazing. A real wake up call. Report
Another reason you CANNOT eyeball your food for the correct serving. You've heard Eyes are bigger than your stomach? Well, there ya go! Great Job Coach. Thanks for the awesome information.

SparkCheers, Report
It is very shocking, I love to eat healthy and thanks to Spark People I can do it, If I go out I would not order pasta, I love veggies so if the do not have backed sweet potatoes I order double order of steamed veggies, and only fish or grilled chicken, never fried, I do very well,
Sun2shine5 Report

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.
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