Low Calorie Meal Plans
By carefully selecting ingredients, it is possible to have nutritious meals with a surprisingly 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