Best Ways to Spend 300 Calories

We had a lot of fun with the best ways to spend 100 calories, both on this blog, and on the TODAY show segment. It was so popular, we decided to make a "mini-series" about this topic. This week, how to spend 300 calories.

Why 300? This is a reasonable number for at least one or two meals a day, and coupled with some 100-200 calorie snacks, provides about 1200-1500 calories per day, a number that's about right for most of us (depending on age, activity, and body size).

Here are a few of my favorites that we're talking about on TODAY. I've listed different types, so you can first decide what you're in the mood for. It's most important to enjoy what you've selected, and not base your choice only on what "I should eat" to save calories.

Watch the segment from TODAY: For example, if you don't feel like a lot of chewing and large volume, avoid the main dish salad, and go for something else. If you haven't had a chance to plan ahead, a fast food restaurant can work, when you think about your choice.

What are some of your own ideas? Post a quick comment, we all need lots of help!

"Breakfast" Food (good for any time of day): 300 calories

• 2 scrambled eggs (in non-stick pan, coated with a non-stick spray)
• 1 serving Oscar Meyer pre-packaged Canadian Bacon
• 1 slice light 100% whole wheat bread with 1 teaspoon of low-sugar jam or light butter
• 1/2 cup of blueberries (or berries of choice)
• Choice of coffee, tea, water, or other non-cal beverage.

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"Meat & Potato" Food: 300 calories

• 1 flame-grilled Boca burger (or other soy burger)
• Lettuce, tomato, onions, and mustard
• 1 light whole wheat sandwich bun
• 1 medium baked sweet potato, fluffed with 1/2 teaspoon each brown sugar and light butter
(OR bake a serving of pre-packaged frozen fries in the oven, as directed on the package, or take a medium white or sweet potato, cut into 8 long pieces, coat with oil spray, and bake in the oven about 45 minutes at 350°)

• Low-cal drink

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"Main Dish Salad" Food: 300 calories

• 2 cups mixed greens
• 4 ounces (quarter pound) of sliced white meat chicken
• sliced raw veggies of your choice
• 1 tablespoon dressing, made with 1 teaspoon olive oil and 2 teaspoons lemon juice or balsamic vinegar
• Low-cal drink

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"Fast" Food: 300 calories

• Large chili OR 6-inch turkey sub, with lettuce, tomatoes, onions, cucumbers, mustard
• Low-cal drink

Of course, these are all "about" 300 calories, and it's important to recognize that if you get a little more enjoyment from the meal by adding, say, 50 calories in low-fat mayonnaise to your sandwich, it's okay to go over a bit now and then. Just account for those calories elsewhere in the day.

As we all know, 50 calories extra here and there can wind up as 10 extra pounds in a year!

Other thoughts to share? Post away!

Update: More on 300 Calories

Comments

VERY Informative. Thank you.

I wish I could get more suggestions of how to combine foods to generate this amount of calories. Would make my weight life so much easier. Thanks

that sounds like a lot of food for 300 calories!! Thanks!

This is appalling. You are essentially teaching people how to start on a path towards anorexia. As someone suffering with a severe eating disorder for over five years, I find it very sad that iVillage, which I have otherwise found to be "recovery friendly," would allow such an article to be published. Counting calories and measuring foods in such detail as described here is symptomatic of disordered eating -- I should know! And telling your readers that 1200-1500 calories/day is about enough for most of us is dangerous (and likely spurious) medical advice. I hate to think of the number of people who will read this article (myself included), start obsessing and worrying excessively about counting calories and spiral downwards into anorexia. I am thoroughly disgusted at both the author and iVillage for this sickening article that bears all too much resemblance to a pro-ana website. For shame.

I am the type of person who tends to always over eat. I think a little calorie counting would be good for people like me

I've read that coconut oil (organic cold pressed), not the hydrogenated or coconut milk, is a whole lot better and healthier than vegetable oil. Go to Dr. Mercola's website to read more on coconut oil.

RE: User "Disappointed in England"'s comment. Apparently you're missing the point of what Ms. Fernstrom's segment and accompanying commentary is about.

She is not suggesting that someone's entire dietary intake for a 24-hour period be 300 calories total. That would be irresponsible. She is simply illustrating what 300 calories is comprised of.

You clearly did not read her post or watch the segment, and jumped to a hasty conclusion, unfairly at that.

I like seeing these samples of meals. They are designed for someone like me who is 200 pounds, not for someone who is 75 pounds. Great work!

I like seeing these samples of meals. They are designed for someone like me who is 200 pounds, not for someone who is 75 pounds. Great work!

This is great, please continue!! Can you email the suggestions Thanks

Dear "Dissapointed in England,"
Congratulations to you for your recovery. But as someone who has recovered as well, this post bears ZERO resemblance to a pro-ana website. Chewing ice, punching your stomach to alleviate hunger signals (!), chugging 16 oz. of water before eating 4 pieces of lettuce to stay full. These are things that were on pro-ana sites. This 300 calorie tool of mindful calorie counting is an excellent way to help people lose weight-so that they live longer,healthier lives. If 50 people with risk of contracting Diabates reads this post, thats 50 people that are now educated and motivated to fight what was seemed so hard-those 300 meals looked great to me! Think about it, if you're overweight-how are you going to lose it without a diet plan? And a proper one (aka LOW calorie, high proten and fiber plan like this post) is the only kind that can be effective. Ana sites are extinct and banned-and thats because they would teach an insecure 12 year old how to go 3 days without food.

Hey Robin, Disappointed didn't say the article said to eat 300 calories per day. So in your own words: You clearly did not read her post or watch the segment, and jumped to a hasty conclusion, unfairly at that.

1200-1500 calories is not enough for most people like she says. I'm 130lbs, 5'6" and I have 17% bodyfat, 1500 calories would have me wasting away to nothing in no time even if I was sedentary!

As another recovering anorexic, I agree with those who have said that 1200 to 1500 calories is not enough for an active, normal-weight person. However, most people today are overweight and sedentary. For them, 1200 to 1500 calories would be appropriate (to help them lose weight), and the reality is that these people are "most of us" right now.

The one thing everyone forgets is that one food plan doesn't work for everyone.
The information provided is good for some not good for others, the point is we have to take responsibility for our situations regardless of where we are.

Let's keep in mind that a healthy body is not necessarily a skinny one. Food, exercise and the right mental outlook is what keeps us healthy.

I followed the 300 cal diet to lose 20 #'s in four months recently and found this to be the magic number that worked for me. Add to this the daily snacks and evening desert and I was able to make the 1200 to 1500 calories daily. Now I'm finding more foods and combinations that work to maintain this weight loss. I'm a 63 year old female and 5'6' and weigh 160#s.

This is great and very informative. I've just recently (the past two weeks) started to eat healthy and light to lose weight. I am severly overweight and for good health and longevity, I must lose weight so this is a geat help.

I think it's nice for people to get a handle on their porton zizes and to understand what calories mean. To say 1200-1500 works for most if fair. Each person should take responsiblity to seek the advice of their healthcare provider when evaluating and healthy eating and excersise plan for them.

In summary, education is good. I don't think you can take this article or any piece as the one sole authority. Recovering and the like - don't take it so far. People need to understands portions as we have all gotten out of control.

There are online tools available to see how many calories your body needs to maintain your current weight. A good one is from the Mayo Clinic:http://www.mayoclinic.com/health/calorie-calculator/NU00598

When I use the calculator, I find that I (female, 5'7, 135 lbs and somewhat active) need 1850 calories per day to MAINTAIN my current healthy weight.

If I wanted to lose weight (which I don't), I could cut 500 calories a day which is 3500 calories per week in order to lose 1 lb per week.

A heavier, taller, or more active person needs more calories to maintain his or her weight. For example, a guy who is 5'10 and 170 lbs and somewhat active needs 2400 calories a day to maintain. If he wanted to diet, he could go down to 1900 a day to lose weight slowly and safely, 1 lb a week.

Cutting calories too drastically is not maintainable and can slow your metabolism. I agree that 1200 to 1500 calories a day is NOT ENOUGH for most people and especially not if add exercise. 1200 calories plus a spin class = starving.

Having said all that, I do think it's useful to understand what reasonable portions look like, and the best way to do that is to understand calorie counts.

People who are clueless about calories do things like eat 5 handfuls of oil-roasted peanuts as a snack without realizing that's about half of their daily caloric needs right there.

So I don't have a problem with educating people on what a certain number of calories looks like. I do have a problem when "health" magazines -- who understand very well that the only way to safely lose weight is slow and steady, and that permanent, sustainable lifestyle changes are required -- bow to consumer demand for quick fix diet plans. 1200 to 1500 calories a day is a drastic weight loss plan, not a sustainable lifestyle.

I would love to know where the author -- Madelyn Fernstrom, PhD, CNS, founder and director of the University of Pittsburgh Medical Center's Weight Management Center -- gets her assertion that 1200 to 1500 calories a day is "about right for most of us."

According to the Mayo Clinic calculator, 1250 calories is the amount needed by a sedentary 72 year old woman who is 5'1 and 100 pounds. 1500 calories is the amount needed by a sedentary man who is 55, 5'3, and 120 lbs. I don't think that describes most Americans.

I am in a nursing home ,after a stroke, which left me paralyzed. I can't stand ,walk or sit up by myself. The diet here is not conducive to eating
properly.I have gained 60 pounds here,
though I don't eat potatoes,rice,, starches,puddings ,mre strchy veggies etc. I try to eat a piece of fresh fruit
apple or orange for dessert. I attend therapy daily, but the amount of exercise is limited, because of my conditon.I eat salads without dressing, no gravies on food, but ins menu is not
conducive to diets. I don't eat the soups because they contain too much sodium etc.I don't eat more than 1 slice
of bread daily. SUPPERS ARE A PROBLEM
BECAUSE THEY ARE STARCHY CASSEROLES WHICH I DON'T EAT OR SANDWICHES WHAT SHOULD I DO?

I am a very over weight person, and I have been to a nutritionist who put me on a 1500 calorie diet with a book to help me know the proper foods to eat. When I brought the diet home and showed it to my husband (who is also over weight), he was unsure he wanted to do this, but we were surprised at how much food we get to eat! Sometimes it's hard to get all the food in in one day. Now I know the proper ways to eat, I feel like it's a life style change not a "diet", and I have lost 45 lbs. I just don't understand how people say 1500 is "starving", I'm used to eating A LOT more!

I THOUGHT THIS WAS THE BEST EVER. VIVIANS COMMENTS ALSO GAVE ME HOPE. I AM 63, AND HAVE OVER THE PAST 10 YEARS PUT BACK ON WEIGHT I LOST AFTER A STOMACH STAPLE 25 YEARS AGO. FOR YRS HAD NO PROBLEM STAYING AT A HEALTHY WEIGHT. NOW...WELL GETTING OLDER, LIFE CHANGES AND A BAD BACK HAVE ME RUNNING SCARED AGAIN. BOTH A BROTHER & A SISTER DIED AT MY AGE. HEART ATTACK & STROKE! THANKS SO MUCH FOR THIS MORNING BOOST!

300+ Calories or so for a meal is very good idea (especially if you wait 2-3 hours in between)... you are probably big enough at this age to know if something is or isnt working for you and your body (ie need to eat more or less , which you can do by adding an extra feeding as opposed to larger meals). I would just add that i dont love the canadian bacon advice and would recomend to add a few stalks of celery a few carrots and some green pepper to the breakfeast suggestion THEN youhave a more balanced meal with the phytonutrients / fiber you need for digestion and health AND you'll feel less hungry and just overall super.

To the girl in England, at 58 inches and 220 pouinds mostly due to depression, i think the diet tips are great and hope you do well. Suzanne

a body burns 1200 calories just by functioning- lying in bed all day you burn 1200 calories. Obviously 1200-1500 is NOT ENOUGH calories for most people.
To be healthy and create a healthy lifestyle a person should eat when they are hungry and eat what they crave and then stop when they are full. Your body does not count calories. this takes practice but you can learn to trust your body and its signals with the help of the book "Intuitive Eating." It is a great tool to get dieters and disorderd eaters back on the healthy track.

I think we all need to settle down and realize that this is just a help, an idea of what would be nutritious. Maybe she is saying we need AT LEAST 1200-1500 a day, but it could be different for you. Don't go lower than 1200. If you exercise make sure that the calories burned and the calories taken in aren't lower than 1200. I agree that 1500 is high for some and low for others. I try to get 1500 a day and sometimes it is just too much food and I am an instructor at a gym! As long as we aren't eating fast food or junk all the time, then our bodies can tell us how much we need. We shouldn't be so obsessed with calorie counting as we should be with portion control and eating things that don't have grease dripping off of them (if they leave a grease mark on a paper towel then you really should limit those foods to once a week and special occasions). We are all grown-ups here and need to listen to our hearts and bodies about what makes us feel our best, not our fullest, but our healthiest.

calorie counting is totally new for me. I find it really hard to estimate how many calories i need or that i consume in a day. But I am glad when people post things about snacks and meals and how many calories they have because it gives me a better idea of what I eat.

I am not over weight but want to loose 10 pounds. My problem is that I eat good food just way too much of it. I will never be a strict calorie counter but its nice to have some awareness to help.

To AC: A secret to portion control is plate size. Don't eat more than what fits on a salad plate at each meal. For cereal, your fist is about a cup which is a typical serving size. The tip of your thumb is about a Tablespoon(for peanut butter, butter, and oil). Hope this helps some and good luck to all on reaching your weight loss goals the healthy way.

I took "1200-1500 calories per day, a number that's about right for most of us (depending on age, activity, and body size)." to mean that is how much most of us need to LOSE weight. I didn't even think she could mean that it's for people not dieting.

I thought the article about 300 calorie foods was about losing weight. After reading these replies, I wonder now what the author meant.

"An average reader" is correct-a 1200-1500 calorie plan is for someone who is trying to lose weight.

I am new to counting calories. I had tried losing weight in the past, this time my aim is for healthier eating with losing weight. I stumbled across a wonderful website: www.nutritiondata.com. Here I can keep track of my daily calories and even do recipes and see what the calories total. If you are wanting to see how much calories you should have per day, I recommend doing a search on the internet under "calorie calculator". For me keeping track of my calories, makes me accountable. In the past, I didn't realize how many calories I was eating a day. I am 48 yrs. old, 5'6" and 227lb. I have decided to try and limit my calorie intake to 1500 per day; making healthy choices. I try selecting foods that are low in fat, sugar and calories. Be careful of foods that are marked low sodium, usually they are high in fat; foods that are low in sugar are usually high in fat. Also be aware of what a serving size is when reading labels. I am aiming to lose approx. 1-2 lbs. per week. Educate yourself in nutrition.

Good Lord people,Get a grip on life. This is about helping not "bashing". If you don't like the article then ignore it. But unless you are a Dr. do not try to tell us that it is wrong. Do what you think is best for you. You people are adult enough to figure this out(I hope).

Susan,

God bless you! In your situation, I would simply focus on your recovery and physical therapy. It sounds as though you are eating right, but your body is going thru so much that it may not be feasible for you to try to lose weight right now. Talk to your nutritionist or doctor about your concerns, and try to get your mobility back, but don't worry so much about the weight loss right now. You sound like a very strong woman...good luck to you! Take care of yourself.

I really like the 300 calorie meals, are there any other 300 calorie meals so I don't get "bored" with the same thing?

I've been going to Weight Watchers for the past year. I originally weighed 219 pounds and have lost 54 pounds. I used a 1200-1500 cal diet through out the year and have only averaged 1 pound a week loss. That included me going to the gym and walking outdoor walking 3 times a week. Everyone has a different metabolism. I feel I'm on a healthy weight loss journey.Once I get to my goal of 145# (I'm 5'4")I will then start to 'add calories' to my diet and slowly establish the amount of calories per day needed to maintain. This is not being anorexic, it is being aware and showing some discipline. I currently eat healthy 300 calorie meals and eat 5 times a day...I am able to 'live better' by doing this. I feel better, have less joint pain, have more energy, and more self confidence. This is a great site.

I've been going to Weight Watchers for the past year. I originally weighed 219 pounds and have lost 54 pounds. I used a 1200-1500 cal diet through out the year and have only averaged 1 pound a week loss. That included me going to the gym and walking outdoor walking 3 times a week. Everyone has a different metabolism. I feel I'm on a healthy weight loss journey.Once I get to my goal of 145# (I'm 5'4")I will then start to 'add calories' to my diet and slowly establish the amount of calories per day needed to maintain. This is not being anorexic, it is being aware and showing some discipline. I currently eat healthy 300 calorie meals and eat 5 times a day...I am able to 'live better' by doing this. I feel better, have less joint pain, have more energy, and more self confidence. This is a great site.

For those of you who read this article, eventhough you didn't want to count calories, here is the BEST guide to HEALTHY living minus the calorie counting. Breakfast bowl should be 1/3 protien, 1/3 carbs, 1/3 fruit&veg. Lunch plate (sandwich/bread plate) should be 1/3 carbs, 1/3 fruit&veg, 1/3 protien (ie. ham & salad sandwich on whilemeal bread) Dinner plate should be... you guessed it, 1/3 protein 1/3 carbs and 1/3 fruit&veg. Snack on healthy unprocessed foods when hungry only. If you want to lose weight: 4,2,2,1 pyramid is the BEST weight loss plan as it can be adapted easily. Everyday eat 4 servings (1 cup, 1 medium peice) of fruit/veg, 2 servings (1 cup) protien, 2 servings (1 cup/2 slices) of whole carbs, 1 serving of 200 calorie dessert/fats/etc. If you want to find your perfect calorie intake FOR LOSING WEIGHT speak to your doctor or a professional nutitionist. At the end of the day, if you exercise for 30-45 minutes a day and eat unprocessed wholesome foods, you will naturally become your ideal weight. =)

I like this examples because they look so much like every-day food and not like diet food, especially the burger and the scrambled eggs with bacon. I can eat and be happy.
I don't think this lady blaming this article for people's anorexia knows what she's talking about.

I should add that somebody with anorexia would be scared to eat this much and would benefit of trying.

Those meals are actually more than what i eat everyday, and yet am still gaining weight by the day, currently at 167pounds, 5.2. Anyway, will definitely try that and see what happens in a month, at least i will be eating what i like because real diet just does not work with me.

My favorite, and most yummy way to spend 300 calories is a minibon from Cinnabon--they are soooo wonderfully delicious, and definitely eliminate a sweet tooth! (for fewer calories than a piece of cake/pie from a restaurant)!

This discussion makes it clear how very different we all are--and frankly how flawed the science of weight loss can be. I've struggled with obesity my entire adult life and currently weigh in at 230 at 5'7". Simply maintaining this weight is an ongoing effort. I do 30 - 40 minutes of cardio 4 - 5 times a week and consume about 1600 calories. Losing weight only occurs for me when I double my activity and reduce calories to about 1200. (And, yes, I annually repeat a full physical exam and bloodwork--no thyroid or other endocrine problems.) I think Dr. Fernstrom's piece is a fantastic reminder for people like me who have to be mindful at all times of their calorie intake. If I stray above the 1600 calorie average even slightly, I gain and gain fast. One size doesn't fit all, and if her advice doesn't fit you then don't take it!

totally agree with the articale. 1200 calories is enough for anyone who is trying to lose weight and lives a sedentary life. I cannot lose easily and if I am not mistaken, weight watchers and tops club both encourage a 1200 to 1500 calorie diet. The secret of how to stick to it is a mystery to me..

Also, if any of you are interested in a weight loss group that is inexpensive --try your local TOPS group. I have found a wonderful club here in Pennsylvania and it is a wonderful inexpensive support group... You should be able to find a local chapter at TOPSclub.com.

I eat 1000 calories a day per my trainer. My bmr is 1250, so I have to drop 250 calories (and burn an additional 250 calories at the gym) to loose 1 pound a week, and it's slow going! I'm not average though, I am very petite. I am 5'3" and 124lbs.

thks it was quiet informative,but can i knw more about indian snacks as i belong to india. hope i can follow ur schedules here in this country.

Disappointed in England

What is even more appalling is you didn't read the article or couldn't comprehend it. It's not 300 a day.

I am concerned that any one that has battled anorexia is reading marerial about dieting. I am here to lose weight, I have battled weight gain since my first child was born in 69. 1200 to 1500 cals a day sounds like a practical weight lose plan to me. I have actually been told by a trained doctor to only comsume 600 cals a day to take weight off. Unreal to follow. This is a very practical and sensable weight lose program. If you do not need to lose weight you should not be making nasty comments about what is required for those of us who do. I truly think someone in recovery should be doing other things besides reading about dieting. To all of you out there in the same place as I am best of luck and keep the faith. When you are feeling lonely and thinking about eating to feel the void, get to your computer and start posting. There are always others in your shoes and would love to post back. Have a Blessed day.

to vivian l who lost 20 pounds in 4 months. would you share your diet and exercise regimen with me? i'm your same height and wanna weigh 160 too (about 30 pounds over)
you can email it to gcolford@mindspring.com
thank you very much

I'm thankful that Susan pointed out that different people need different amounts of calories to maintain a healthy weight depending on height, weight, and level of physical activity. This article is designed as a guide or sorts so it is good in that respect. Just remember to that "one size fits all" doesn't apply with nutrition and always talk to your personal care physician. I've also included a link to a calorie calculator for those who are interested.

Has anyone out here heard of The Health Management System from BIO/ANALOGICS? I found it useful after I lost considerable weight(50lbs) but I hadn't attained my goal weight yet. Given your activity level, age, height, weight, sex, desired weight, and the percent of body fat (not BMI)it calculates detailed dietary requirements specifically for you. It tells you how many grams of protein, carbs, and fat you should eat for each meal and what kind of food you should eat for that meal or snack (Fruit, Starch, Veggie, Dairy, Protein). It also calculates your approximate BMR and breaks down other everyday activities that burn calories. If you keep track of your intake and burn (when you exercise) then you can also adjust the BMR specifically for you.

They had this computer software at the gym and for 30-50 bucks they would measure you and generate the nutritional recommendations. You can use this program to lose or gain weight.

My experiences with weight lose are that the suggestions in this article are very good