7 Healthy Protein-Packed Recipes Under 300 Calories (2024)

FAQs

What foods are under 300 calories? ›

Yet protein has 4 calories per gram. So 300 calories divided by 4 equals 75 grams of protein. 75 grams is more than most people need.

When you burn 300–350 calories per day you can lose up to 1 pound of weight every 12 days. Of course, this also depends on whether you follow a weight loss diet that helps you. By consistently burning 300 calories a day, you can keep a check on your weight.

Snacks under 200 calories*:

An apple with a tablespoon of peanut butter. A cup of grapes with an ounce of cheese (1 ounce of cheese is about the size of your whole thumb, from base to tip). 2 tablespoons of hummus and raw veggies like carrots, celery, cauliflower or broccoli. Air-popped popcorn.

Typical nutritional values per large egg:

If you are using the pan method, then two large eggs scrambled with a small knob of melted butter and 2 tbsp semi-skimmed milk would contain between about 200 and 245 calories, depending on the amount of butter added.

An average serving size of two eggs contains only 148 calories or 620 kilojoules – roughly the same as two apples.

Oatmeal is a healthy way to start the day. It has high fiber content, which has positive effects on digestive health and cholesterol levels. Oatmeal isn't a high-protein food. Each half cup serving only has about 5 g.

Whole soy foods, such as edamame, tofu, tempeh, soy milk and soy nuts, are great sources of lean protein. Unlike most vegetarian proteins, soy is a complete protein, providing all the essential amino acids for optimal use by your body.

How much weight will I lose eating 300 calories a day for a week? ›

The size of your calorie deficit. A 300 calorie per day deficit would result in about 1-2 pounds of weight…

For example, a 300-calorie breakfast could be two eggs, 1 slice of multigrain bread, and 1 large apple which comes out to about 282 calories. Low-calorie breakfast foods include eggs, egg whites, fruit and yogurt, high protein waffles, vegetable frittatas, oatmeal, and toast.

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender and activity level.

Be sure to stay within your allotted daily calorie needs and divide them among the number of meals you consume. For example, if you need 1,800 calories to maintain your weight and choose to eat six small meals daily, each meal should be around 300 calories.

A single meal of 300 calories is not indicative of “starvation” if it is part of a balanced diet spread across the day. However, consistently consuming only 300 calories per day is well below the recommended daily calorie intake and could lead to nutrient deficiencies and health issues.

For example, a 300-calorie breakfast could be two eggs, 1 slice of multigrain bread, and 1 large apple which comes out to about 282 calories. Low-calorie breakfast foods include eggs, egg whites, fruit and yogurt, high protein waffles, vegetable frittatas, oatmeal, and toast.