Low Calorie Meal Planner

By carefully selecting ingredients, it is possible to have nutritious meals with a suprisingly low number of calories.

Here is a selection of breakfasts, lunches and dinners in the 300-400 calorie range.

Breakfast

300 Calories
Breakfast Cereal

Ingredients:

  • 2 cups of cereal
  • 8 oz 2% milk
  • 1 banana
  • 1 coffee or tea
325 Calories
Oatmeal

Ingredients:

  • 1 cup oatmeal with raisins
  • 1 cup of fruit
  • 1 cup coffee or tea
  • 1 banana
325 Calories
Scrambled Eggs

Ingredients:

  • 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
290 Calories
Breakfast Meal

Ingredients:

  • 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 or black coffee

Lunch or Dinner

290 Calories
Soup

Ingredients:

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

Ingredients:

  • 1 medium baked potato
  • 2 tablespoons sour cream
  • 2 tablespoons salsa
  • 1 cup sliced melon
  • 12 oz water
345 Calories
Chicken

Ingredients:

  • 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
360 Calories
Chicken Salad

Ingredients:

  • 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
360 Calories
Chicken & Rice

Ingredients:

  • 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
  • 12 oz water
360 Calories
Fish

Ingredients:

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