What Does a 300-400 Calorie Meals Look like?

Hi Everyone!

Hope you are having a great week and you are keeping up with your personal challenges! This week we are going to look at what different meals look like that contain 300-400 calories. This will give you a good idea of portion size and help you reach those goals! 

Breakfast Meals

English Muffin Breakfast – 394 Calories

1 whole wheat English muffin
2 pats low fat butter
1 hard boiled egg
1/2 cup of fruit
8 oz fruit juice
8 oz water

Cereal – 300 Calories

1 cup of cereal
8 oz 2% milk
1 banana
1 coffee or tea

Oatmeal – 325 Calories

1 cup oatmeal with raisins
1 cup of fruit
1 cup coffee or tea
1 banana

Scrambled eggs – 360 Calories

2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low fat butter
1 coffee or tea
8 oz water

Lunches

Baked potato – 305 Calories

1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

Roasted Veg. Salad – 373 Calories

3 cups mixed greens
1 cup sweet potato
1 cup eggplant
1 cup red bell pepper
3 Tbs lite honey mustard

Soup – 350 Calories

1 bowl of soup
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
4 saltine crackers

Chicken Salad – 350 Calories

1 large tossed salad
2 tablespoons reduced fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low fat wheat thin crackers
12 oz water

Dinners

Chicken – 345 Calories

6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

Grilled Eggplant – 323 Calories

1 cup egg plant
1/4 avocado
Asparagus (10 spears)
3 whole wheat crackers
1 Tbsp olive oil
Seasonings

Fish – 365 Calories

6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea

Tortellini – 366 Calories

3/4 cup tortellini
1/2 cup marinera
1 cup mixed vegetables

Chicken and Rice – 395 Calories

6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing

Stuffed Butternut – 376 Calories

1/2 small butternut squash (2 cups)
1/2 cup quinoa (prepared)
1/2 cup red bell pepper
1/2 cup onion
curry seasoning
cilantro
1/4 cup lite coconut milk

The average American consumes around 3,800 calories per day. That is more food that I have displayed. They are also, consuming processed foods and that is very easy to overeat. This is because our bodies have not adjusted to these refined sugars and processed foods, so our bodies crave them after we give them a taste. 

This is why it is important to know what calories look like, to defend yourself against overeating! I hope that this helps!! Have a great weekend and I hope you find something fun and active to keep you entertained this weekend. 

Pistols...Out! 

Xo