Diet Plan Menu for 300 Calories a Meal

Updated April 17, 2017

A low calorie diet is cornerstone to a successful weight loss program. Diet menus can range from a 300 calorie meal to a 500 calorie meal. If structured properly, a 300 calorie meal could serve as one of the major meals or it could serve as a snack in between the major meals.

300 Calorie Breakfast Options

Hard Boiled Egg Breakfast

• 1 hard boiled egg

• 1 whole wheat English muffin (buttered lightly )

• 1/2 cup fruit salad

• 236ml. orange juice

• Small cup of black coffee sweetened with a sugar substitute


Egg White Breakfast

• 2 scrambled egg whites

• 2 slices of whole wheat toast (lightly buttered)

• ½ cup fruit salad

• Small cup of black coffee sweetened with sugar substitute

300 Calories Lunch Options

Chicken Breast

• 170gr seasoned chicken breast (grilled or broiled)

• 1 cup steamed green beans

• Small green salad with balsamic vinegrette dressing

• Water


Turkey Wrap

• 1 whole wheat tortilla

• 4 slices turkey

• 1 tsp mustard

• 1 slice reduced fat Swiss cheese

• Shredded lettuce

• 3 slices of tomato

300 Calorie Dinner Options

The key to not eating boring diet food is in the seasoning. Seasonings are rich in flavour and carry virtually no calories. Don’t be afraid to use natural seasonings liberally to wake up broiled fish and chicken breasts.

Chicken and Garbanzo Bean Soup

• 28.4gr. can of garbanzo beans, rinsed

• 1 large onion

• 1-1/2 cups sliced celery

• 0.454kg. skinless and boneless chicken

• 3 fresh sprigs of thyme

• 3 garlic cloves

• 1 cup sliced carrots

• Black pepper and salt to taste

• 1 can of reduced sodium chicken broth

• 1 cup baby spinach

• 2 cups water


Baked Asparagus and Salmon

• 0.454kg. fresh asparagus

• 3 tbsp olive oil

• Salt and black pepper

• 1 tsp lemon peel

• 1 tsp garlic powder

• 1 tsp fish seasoning

Low- Calorie Snack Ideas

Any diet plan can be ruined by indulgent snacking. Here are a few healthy snack suggestions to get you through the day or at least until the next meal.

• Carrot Slices

• One whole apple and 1 tbsp peanut butter

• 1 string cheese and two turkey slices

• 1 cup low fat cottage cheese and 1/2-cup pineapple slices

• 1 cup Greek yoghurt and 2 tbsp honey

• 1 cup apple sauce

• 1 rice cake

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About the Author

Diana has been a freelance writer for five years now. She enjoys writing about travel, health and fitness. Diana holds a Master of Arts degree from Long Island University in Media Arts. She currently lectures for the Communication Arts Department at Dowling College in Long Island, New York.