Eating healthy doesn’t have to mean eating less. With the right ingredients and smart portions, 300-calorie meals can be surprisingly satisfying, flavorful, and nutritious. These meals focus on lean protein, fiber-rich vegetables, and wholesome carbs to keep you full while supporting weight loss or maintenance.
Below are 22 healthy meals under 300 calories—perfect for lunch, dinner, or light meals any day of the week.
Why Choose 300 Calorie Meals?
Support weight loss without extreme restriction
Help with portion control
Easy to plan for meal prep
Balanced with protein, fiber, and healthy fats
22 Healthy Meals Under 300 Calories
1. Grilled Chicken & Steamed Vegetables
Lean grilled chicken breast with broccoli and carrots for a protein-packed plate.
2. Egg White Veggie Omelet
Egg whites with spinach, onions, and mushrooms—light but filling.
3. Zucchini Noodles with Marinara
Low-carb noodles topped with rich tomato sauce and herbs.
4. Greek Yogurt Chicken Salad
Shredded chicken mixed with non-fat Greek yogurt, celery, and spices.
5. Lentil Vegetable Soup
Fiber-rich lentils with carrots, tomatoes, and spices.
6. Baked Salmon with Asparagus
A small portion of salmon paired with roasted asparagus.
7. Turkey Lettuce Wraps
Lean ground turkey sautéed with garlic and wrapped in crisp lettuce.
8. Chickpea & Cucumber Salad
Chickpeas tossed with cucumber, lemon juice, and olive oil spray.
9. Shrimp Stir-Fry
Shrimp cooked with bell peppers and snap peas in a light soy-ginger sauce.
10. Cauliflower Fried Rice
Cauliflower rice with egg, veggies, and low-sodium soy sauce.
11. Tuna Stuffed Tomatoes
Tuna mixed with mustard and herbs, stuffed into fresh tomatoes.
12. Cottage Cheese Veggie Bowl
Low-fat cottage cheese with cucumber, cherry tomatoes, and pepper.
13. Turkey & Spinach Skillet
Lean turkey breast sautéed with spinach and garlic.
14. Vegetable & Tofu Stir-Fry
Firm tofu cooked with mixed vegetables and light sauce.
15. Baked Sweet Potato & Yogurt
Small sweet potato topped with Greek yogurt and cinnamon.
16. Eggplant Parmesan (Light Version)
Baked eggplant slices with marinara and a sprinkle of mozzarella.
17. Chicken Vegetable Soup
Clear broth with chicken, carrots, celery, and herbs.
18. Avocado & Egg Toast (Half Portion)
One slice whole-grain toast with egg and thin avocado spread.
19. Mushroom & Spinach Quesadilla
Whole-wheat tortilla with veggies and reduced-fat cheese.
20. Grilled Fish Tacos (1–2 Small)
White fish in corn tortillas with cabbage slaw.
21. Bean & Veggie Stuffed Peppers
Bell peppers filled with beans, tomatoes, and spices.
22. Spinach & Feta Stuffed Chicken
Chicken breast stuffed with spinach and feta, baked to perfection.
Tips to Stay Full on 300 Calories
Prioritize protein at every meal
Load up on non-starchy vegetables
Use herbs and spices instead of heavy sauces
Choose grilling, baking, or steaming over frying
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