What a standard 300 calorie meal looks like.You can have 4 of those and yet not exceed your daily calorie limit

What Do 300 Calorie Meals Look Like?

Here is a selection of meals that are in the 300-400 Calorie range. The visual representation gives an idea of portion size.

Breakfast - 290 Calories
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

Cereal - 300 Calories
1 cup of cereal
8 oz 2% milk
1 banana
1 coffee or tea

Baked potato - 305 Calories
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

Oatmeal - 325 Calories
1 cup oatmeal with raisins
1 cup of fruit
1 cup coffee or tea
1 banana

Soup - 350 Calories
1 bowl of soup
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
4 saltine crackers

Chicken - 345 Calories
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

Chicken Salad - 350 Calories
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

Scrambled eggs - 360 Calories
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

Fish - 365 Calories
6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea

Chicken and Rice - 395 Calories
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

Consumption
It's hard to believe that the average American consumes around 3,800 Calories per day. That's more than all the food shown on this page. Highly processed foods are very easy to overeat.

via: The Diet Blog