30 300 Calorie Meal Plans to Help you Lose Weight

30 delectable meals under 300 calories? Where do we even begin?

30 Meals Under 300 Calories

Some people enjoy eating two or three larger meals throughout the day, while others (myself included) prefer to eat several smaller meals. Contrary to popular belief, the number of meals you eat is simply a matter of preference regarding weight loss. When it comes to losing fat, as long as you consume fewer calories than your body uses each day, you will lose weight! These 300 calorie meal plans are perfect for those of us that enjoy eating several smaller meals each day!

Just because they’re lower in calories does not mean that these 300 calorie meal plans are lacking in flavor. Our Skinny Ms. recipe creators know how to pack a lot of nutrition and flavor into a single serving of food! Don’t believe it? See for yourself and try them out!

30 300 Calorie Meal Plans

1. 5-Ingredient Egg Stuffed Peppers

egg stuffed peppers

These 5-ingredient egg stuffed peppers are just as easy to make as they are scrumptious! They’re perfect for busy mornings because you can prep them ahead of time, grab them, and get out the door!

Try it: Effortless 5-Ingredient Stuffed Peppers

2. Slow Cooker French Toast Casserole

slow cooker french toast casserole

Even when you’re watching what you eat, you can still enjoy a delicious brunch with your friends! This slow cooker french toast casserole is sure to impress you, as well as your guests!

Try it: Slow Cooker French Toast Casserole

3. Berry Overnight Oats

overnight oat recipes for busy mornings

Is there a better combination of flavors than berries and quinoa? I think not. We think that this incredible overnight oats recipe will immediately become one of your new favorite 300 calorie meal plans; it’s definitely one of ours!

Get the recipe: Berry Overnight Oats

4. Quinoa Apple Breakfast Bowl 

quinoa apple breakfast bowl

This quinoa apple breakfast bowl is packed with nutritious ingredients that will help you power through your day. Not to mention that it will also please your taste buds!

Get the recipe: Quinoa Apple Breakfast Bowl

5. Spicy Breakfast Tacos

spicy breakfast tacos

I could eat tacos for every meal, including breakfast! Our healthy, spicy breakfast tacos are vegetarian-friendly, packed with protein, and loaded with fiber!

Try it: Spicy Breakfast Tacos

6. Crustless Vegetable Quiche

crustless vegetable quiche

Our crustless vegetable quiche is another recipe that is perfect for brunch, but it makes a great weekday to-go breakfast, as well. With 11 grams of protein per serving, it is sure to keep you full all morning long!

Try it: Crustless Vegetable Quiche

7. Spinach and Artichoke Breakfast Sandwich

spinach and artichoke breakfast sandwich

Looking for something a little more hearty? At just 237 calories per serving, this spinach and artichoke sandwich will fill your belly without wrecking your diet.

Get the recipe: Spinach and Artichoke Breakfast Sandwich

8. Strawberry Waffles

strawberry waffles

Did someone say waffles?! Believe me, after you try this recipe, you’ll never want to eat store-bought waffles again. What’s even better is that the kids will love these 300 calorie meal plans just as much as you do!

Get the recipe: Strawberry Waffles

9. Greek Yogurt Pancakes with Blueberries and Honey

Greek yogurt pancakes with blueberry and honey

No waffle maker? No problem! These Greek yogurt pancakes with blueberries and honey are just as yummy, and even easier to make! 

Try it: Greek Yogurt Pancakes with Blueberries and Honey

10. Turkey Sausage Breakfast Muffins

These protein-rich, low-carb turkey sausage breakfast muffins are super flavorful and perfect for meal prepping ahead of time! Make them on Sunday and have breakfast ready to go all week!

Try it: Turkey Sausage Breakfast Muffins

11. Slow Cooker Turkey Sausage with Barley Soup

slow cooker turkey sausage barley soup

There are so many reasons to love bringing a thermos of soup with you for lunch! It’s so easy to prep and package ahead of time. This slow cooker soup is also loaded with vital nutrients, as well as incredible flavors. 

Get the recipe: Slow Cooker Turkey Sausage with Barley Soup

12. Orange Glazed Chicken and Sweet Potato Kebabs

orange glazed chicken and sweet potato kebabs

These kebabs are addictive! Our orange-glazed chicken and sweet potato kebabs will make you forget all about boring old chicken and veggie skewers.

Get the recipe: Orange Glazed Chicken and Sweet Potato Kebabs

13. Greek Yogurt Chicken Salad with Toasted Pecans and Apples

Greek yogurt chicken salad

This chicken salad is another healthy lunchtime favorite! The combination of pecans and apples compliments the creamy chicken perfectly! If you haven’t tried this recipe yet, we strongly urge you to do so!

Try it: Greek Yogurt Chicken Salad with Toasted Pecans and Apples

14. Cold Sesame Shrimp Zoodles

cold sesame shrimp zoodles

Zoodles are made from zucchini, making them a lower-carb option as compared to traditional pasta. This cold sesame shrimp zoodles recipe is a wonderfully refreshing dish for a warm spring or summer afternoon!

Try it: Cold Sesame Shrimp Zoodles

15. Dairy-Free Farmer’s Market Risotto

dairy free farmers market risotto

Believe it or not, this dairy-free farmer’s market risotto is creamy and decadent! This particular recipe is customizable, as it depends on the fresh vegetables that you have access to where you live. The great thing about that is you can eat it several different ways, so it will never get boring!

Get the recipe: Dairy-Free Farmer’s Market Risotto

16. Summer Fruit Quinoa Salad

summer fruit quinoa salad

Quinoa, fresh berries, and refreshing orange-mint dressing. Is your mouth watering yet? Mine sure is! This summer fruit quinoa salad may look too pretty to eat, but it’s so flavorful you’ll want to gobble it down before you can take a pic!

Get the recipe: Summer Fruit Quinoa Salad

17. Thai Chicken Veggie Salad with Peanut Dressing

Thai chicken veggie salad

This Asian-inspired salad contains a whopping 30 grams of protein per serving, as well as a hearty dose of nutrient-dense veggies! If you’re in the mood for some 300 calorie meal plans that are fresh and filling, look no further because you’ve found it!

Try it: Thai Chicken Veggie Salad with Peanut Dressing

18. Korean BBQ Cabbage Cups

Korean BBQ Cabbage Cups

Our keto-friendly Korean BBQ cabbage cups contain only 8 carbs per serving! The recipe was originally inspired by a food truck menu item, but we re-envisioned it with healthier ingredients to cut down on calories, sugar, and sodium! 

Try it: Korean BBQ Cabbage Cups

19. 5-Ingredient Bacon Cauliflower Slow Cooker Soup

5-ingredient bacon cauliflower slow cooker soup

This savory soup is extremely satisfying, and it’s just as simple to prepare. All you need to do is dump the 5 ingredients into the slow cooker and let it cook for 3 to 5 hours. It will be hard to believe that this creamy soup is only 173 calories per serving. 

Get the recipe: 5-Ingredient Bacon Cauliflower Slow Cooker Soup

20. Jalapeno Lime Tuna Salad

Jalapeno tuna lime salad

The ingredients in this tuna salad complement each other extremely well. The creaminess of the Greek yogurt mixed with the flavor of the tuna, jalapeno, lime, and avocado is perfection in a bowl! Mix all of the ingredients together and serve it on top of a bed of fresh spinach! 

Get the recipe: Jalapeño Lime Tuna Salad

21. Easy Zucchini Ravioli

easy zucchini ravioli

We put “easy” in the name for a reason! This tasty Italian dish is super simple to prepare. It only requires 6 ingredients! We replaced carb-dense pasta with thinly sliced layers of zucchini so you can enjoy all of the flavor without any of the guilt!

Try it: Easy Zucchini Ravioli

22. 5-Ingredient Apple Cider Braised Chicken

Apple Cider Braised Chicken

Speaking of easy recipes, here’s another one! Our Instant Pot apple cider-braised chicken is extremely versatile. Serve it over rice, quinoa, or zoodles. Or shred it up and throw it in a taco, quesadilla, or a power bowl! 

Try it: 5-Ingredient Apple Cider Braised Chicken

23. Pineapple Honey Shrimp Taco Bowl

Pineapple Honey Shrimp Taco Bowl

Transport yourself (or at least your taste buds) to the islands with this sweet and tangy, pineapple honey shrimp taco bowl recipe! 

Get the recipe: Pineapple Honey Shrimp Taco Bowl

24. Tomato, Mozzarella, and Basil Panini

tomato mozzarella and basil panini

This yummy recipe is like a sophisticated grilled cheese for adults! It will make you feel like you’re cheating on your diet, but you’ll be well within your limit; this dish only has 231 calories per serving so include it in your 300 calorie meal plans!

Get the recipe: Tomato, Mozzarella, and Basil Panini

25. Quinoa and Shrimp Paella

quinoa and shrimp paella

Our mouthwatering quinoa and shrimp paella is not only a nutritious, well-rounded dish, but it also only requires one pan! This means that after you finish eating, clean-up will be a breeze!

Try it: Quinoa and Shrimp Paella

26. Coconut Fried Shrimp

coconut fried shrimp

Delectable is the word that comes to mind when I think about this awesome recipe. Just imagine large, juicy shrimp coated in crunchy, sweet coconut flakes. Sounds delicious, doesn’t it? You can enjoy five of these shrimp for around 250 calories.

Try it: Coconut Fried Shrimp

27. Southwestern Black Bean Casserole

healthy casserole

If you’re in the mood for Tex-Mex, this recipe is one of the best options! Make it for meatless Monday or enjoy it any other day of the week. It contains 9 grams of fiber per serving, so it will keep you full and satisfied for hours. 

Get the recipe: Southwestern Black Bean Casserole

28. Easy Thai Beef Salad

easy Thai beef salad

Every now and then, I love to throw some lean beef onto my salad instead of chicken. This easy Thai beef salad is chock full of spicy flavors that will send your taste buds soaring!

Get the recipe: Easy Thai Beef Salad

29. Tuna Zucchini Noodle Bake

tuna zucchini noodle bake

Cold tuna recipes are great, but hot tuna recipes are even better! This tuna zucchini noodle bake is another low-carb option that is packed with protein and delightful cheesy flavor. If you’re a tuna lover, you’ll definitely appreciate this recipe!

Try it: Tuna Zucchini Noodle Bake

30. Oven-Grilled Salmon

oven grilled salmon

This recipe is easy as 1-2-3! Salmon is an excellent, nutritious option that’s loaded with protein and heart-healthy omega-3 fatty acids. Serve this salmon over a bed of lettuce or with a side of rice and veggies.

Try the recipe: Oven-Grilled Salmon

No matter how many meals you eat daily, we know you’ll love these simple 300 calorie meal plans! The hardest part is going to be choosing which ones you’re going to try first!

If you enjoyed any of these 300 calorie meals, you might also like to try this 7-Day 1200 Calorie Meal Plan That Won’t Leave You Starving.

Be sure to follow us on Pinterest for more healthy recipes like these 300 calorie meal plans, as well as flavorful clean-eating meal plans and countless workout routines!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

More by Erin


  1. Hi, the overnight oats recipe here is over 600 calories per serving so you may need to remove or amend. I haven’t checked all of the others but may be worth ensuring that they all meet the ‘300 calories per serving’ stated.

    1. Kate, I updated the overnight oats with a recipe that’s 141 calories. In fact, you could double the serving and still be under 300 calories.

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