21 Easy Meals Under 300 Calories (Perfect for Weight Loss & Healthy Eating)
These low-calorie meal ideas are designed to help you feel full without overeating, making them perfect for portion control, meal prep, and a balanced lifestyle. These easy meals under 300 calories recipes cater to a variety of dietary needs — including keto, vegetarian, gluten-free, and weight-watchers-friendly options.
With whole foods, simple ingredients, and less than 30 minutes of prep time, you don’t have to sacrifice flavor or nutrition to stay on track with your calorie goals. These meals aren’t just under 300 calories — they’re also budget-friendly, easy to cook, and family-approved!
Let’s dive into the best low-calorie foods under 300 calories that will help you stay energized, lose weight naturally, and feel your best — one meal at a time.
Delicious and perfect for weight loss, these easy meals under 300 calories are sure to help you stay on track with your low-calorie diet. Here’s a list of 21 healthy meals under 300 calories that are quick, satisfying, and perfect for breakfast, lunch, dinner, and even snacks.
These low-calorie meal ideas are designed to help you feel full without overeating, making them perfect for portion control, meal prep, and a balanced lifestyle. These recipes cater to a variety of dietary needs — including keto, vegetarian, gluten-free, and weight watchers-friendly options.
With whole foods, simple ingredients, and less than 30 minutes of prep time, you don’t have to sacrifice flavor or nutrition to stay on track with your calorie goals. These meals aren’t just under 300 calories — they’re also budget-friendly, easy to cook, and family-approved!
Let’s dive into the best low-calorie foods under 300 calories that will help you stay energized, lose weight naturally, and feel your best — one meal at a time.
Why You Need These 300 Calorie Meals
If you’re on a journey toward healthy weight loss or simply trying to eat more mindfully, these easy meals under 300 calories are exactly what you need. They’re low in calories but rich in flavor, nutrition, and satisfaction — helping you stay full and energized throughout the day without going over your calorie goals.
Choosing healthy meals under 300 calories can help improve digestion, regulate blood sugar, and support your long-term wellness goals. These meals are not only quick to prepare but also great for meal prep, weight management, and maintaining a balanced lifestyle.
According to Harvard Health Publishing, creating a calorie deficit through portion-controlled meals is one of the most effective strategies for long-term weight loss success.
21 Easy Meals Under 300 Calories Perfect For Your Diet
Black Bean Taco Salad (Gluten-Free, Vegan-Friendly)
Calories: 222 kcal
This taco salad is a healthy, vegan, gluten-free, and budget-friendly recipe for meal prep. If you are looking for an easy and quick plant-based recipe, try this taco salad at home. This salad needs a few simple ingredients and takes only 10 minutes. This is one of my favorite meals under 300 calories that are great for our health.
Chicken Fried Rice
Calories: 251 kcal
Chicken fried rice is one of my best tasty meals for the lunch menu in the holidays. This chicken fried rice makes it so easy and loaded with lots of chicken, vegetables, and spices. With eggs, carrots, green onions, garlic, frozen peas, cooked rice, chicken, and other kitchen staples make a perfect weeknight dinner recipe that everyone will love to eat and share. You can make this recipe with leftover chicken recipes.
Pizza Lasagna Rolls
Calories: 232 kcal
If you love pizza, you must love this pizza lasagna roll. It is so tasty, loaded with lots of delicious flavors that make you incredible. When you think of some traditional Italian meals for lunch, these hot pizza roll slices come first. These pizza rolls lasagna bites are so yummy, loaded with good quality tomato sauce mixed with cheese, herbs, and extra virgin olive oil. This recipe is for all pizza lovers, enjoy!
Stir Fry Zucchini Noodles Chow Mein
Calories: 272 kcal
When you need a healthy meal but want noodles. These stir fry zucchini noodles are the best option to get a healthy and delicious meal for lunch or dinner. These noodles are packed with lots of vegetables and it takes only 30 minutes to prepare at home. This is a low-carb version that maintains your diet and keeps you healthy. Also, you can add any vegetables, turkey, chicken, or anything.
Egg Roll in a Bowl
Calories: 270 kcal
This egg roll recipe is a delicious and easy recipe that you can make at home for lunch or a snack. This recipe is ready in just 20 minutes to prepare. This egg roll is healthy, low carb, and keto-friendly and is filled with delicious pork, crunchy cabbage, and onion, and cooked in a delicious sauce. All those ingredients get together in a bowl to make a great dinner for all.
Easy Instant Pot Carrot Soup with Ginger & Coconut Milk
Calories: 154 kcal
This carrot ginger soup is a delicious, comfortable, and healthy meal that is loaded with few ingredients and is ready in just 30 minutes. Simple to make, I'm sure it is your clean eating favourite for lazy days. You can make this soup in an instant pot or pressure cooker. All the ingredients are dumped into the pot and cooked for 10 minutes. Then quickly paste or blend with a hand mixer to get a creamy smooth texture. It is a vegan, gluten free and oil free soup that is perfect for lunch or a weeknight busy dinner.
Healthy Sesame Chicken (Gluten-Free, Paleo-Friendly)
Calories: 275 kcal
Looking for a healthy dinner with chicken? Try this stir fry sesame chicken at home which is flavourful, tasty, and easily paired with side dishes like hot white rice, noodles, tacos, etc. This chicken recipe is delicious, tender soft, and loaded with tangy sweet sauce makes this recipe so tasty. This is one of my favourite meals under 300 calories that your whole family will love. And it takes only 25-30 minutes.
Ground Turkey Sweet Potato Skillet
Calories: 282 kcal
Ground turkey sweet potato skillet is a healthy and flavourful meal that you will have on repeat for your family. Easy to make with a few ingredients such as ground turkey, sweet potato onion, spices, and mozzarella cheese. This recipe is ready in just under 30 minutes. Serve this recipe with salad or any side dishes and this is the perfect quick and easy healthy dinner for your family.
Thai Chicken Salad
Calories: 251 kcal
Salad is the healthiest option for a busy lunch and it gives you nutrition and vitamins. If you love eating salad, must try this Thai peanut chicken salad recipe. It is loaded with chicken, peanuts, lots of vegetables, and peanut dressing. An easy and quick recipe that is ready in just 20 minutes to prepare. A fresh, healthy, simple, and perfect meal that is loaded with Tender chicken, crunchy cabbage, or coleslaw, a delicious peanut-lime-ginger dressing, red bell peppers, scallions, and chopped peanuts. This is the best-ever chicken salad recipe that you will love!
Slow Cooker Coconut Quinoa Curry
Calories: 289 kcal
To make this healthy meal for a busy lunch or dinner, this coconut quinoa curry is the best option for your whole family. This is made in the slow cooker, even you can make it in an instant pot or pressure too. Serve this curry recipe with rice, roti, noodles, pasta, etc. This is one of the easiest meals ever and healthy too. Just make this with quinoa, other vegetables, and coconut milk or shredded coconut.
Simple Lemon Chickpea Salad
Calories: 274
Chickpea is a healthy and high protein food that makes you healthy and you will get lots of vitamins and protein from it. Need a simple high protein meal, this lemon chicken salad is the best way to get a healthy meal. This salad is ready in just 10 minutes with lemon, cilantro, and other ingredients making this recipe so tasty, easy, and vegan. Must try.
Healthy Moroccan Greek Yogurt Chicken Salad
Calories: 255 kcal
Chicken salad in lettuce wraps is one of my favorites meals under 300 calories and lunch meals. This is healthy, delicious, and made with a few simple kitchen staples. This chicken salad is a light traditional version that is ready in just 15 minutes. Serve this salad in fresh lettuce leaves, the perfect lunch recipe for any time you want.
Chickpea and Spinach Curry
Calories: 123 kcal
Chickpea spinach curry is a tasty recipe that is best with rice. It is vegan, healthy, and easy to make with a few simple ingredients, it’s ready in just 10 minutes. This is a protein-packed and low-calorie recipe that Bursts with iron-rich spinach, this curry freezes well and it's absolutely delicious and easy to adapt depending on how spicy you like it.
Sausage-Topped White Pizza
Calories: 242 kcal
Pizza lover? And sausage too? This sausage-topped white pizza recipe is an amazing and delicious meal that you will fall in love with. This pizza is loaded with pizza sauce, vegetables, sausage, and lots of cheese. Just makes you feel awesome and is perfect for a snack, lunch or dinner.
Cod with Cucumber, Avocado, And Mango Salsa Salad
Calories: 272 kcal
If you're looking for a healthy lunch bursting with fish and salad? You need to try Cod with Cucumber, Avocado, And Mango Salsa Salad. Now summer is coming soon, mango is here almost. So make some mango recipes with codfish, cucumber, avocado, and lemon dressing to make this recipe so flavorful and colorful.
Blueberry, Corn & Basil Quinoa Salad - Making Thyme for Health
Calories: 211 kcal
This corn, blueberry, quinoa salad is healthy, flavorful, and the perfect summer lunch for your whole family. This salad is made with a few simple ingredients, ready in just 15 minutes. This is one of my best summer meals under 300 calories that is vegan and gluten-free.
Keto Cauliflower Fried Rice Recipe, Low Calorie, Low Carb
Calories: 84 kcal
If you are on a diet, you can make this cauliflower rice at home. It’s loaded with lots of vegetables which makes a healthy low carb and low-calorie meal for lunch or dinner. This rice is ready in just 30 minutes to prepare and perfect a healthy side dish or a light and nutritious meal.
Honey Garlic Chicken Stir Fry
Calories: 297 kcal
The chicken and broccoli stir fryer recipe is an easy and quick meal that is packed with vegetables as per your choice. It takes only 30 minutes to prepare at home. This delicious meal is best for busy weeknights and lunch. Everything is made in one pan making for an easy clean-up. I’m sure your family and guests will love it.
Slow Cooker Chicken Burrito Bowls
Calories: 261 kcal
A chicken burrito bowl is a tasty, easy, and perfect dinner to the table without all the time and hassle. Quick to make at home with a few simple staples and loaded with shredded chicken, black beans, and the right amount of spice makes a healthy meal for all.
Baked Bean Curry
Calories: 298 kcal
Baked bean curry is the best option to serve with roti, rice, or take as a main dish. This is packed with nutritious, goodness and super easy to make. It is ready for dinner in about 30 minutes and perfect for your family.
Keto Tuna Salad
Calories: 249.3 kcal
Tuna salad is a healthy recipe and a protein-packed meal for everybody. A tasty, easy, and quick creamy texture that is loaded with lots of delicious flavors. It is a perfect tuna salad served on lettuce wraps, keto bread, or even with your favorite keto crackers or cheese crisps!
🥗 Serving Ideas For 300 Calorie Meals on a Budget
Here are smart and satisfying meal ideas under 300 calories that are budget-friendly, delicious, and perfect for weight loss or clean eating. These tips will help you stretch your budget without sacrificing taste or nutrition, whether you’re planning a low-calorie lunch, light dinner, or quick meal.
🥦 Pair with High-Fiber Vegetables
Use veggies like broccoli, spinach, cabbage, or cauliflower to add volume and nutrients to your 300 calorie meal plan—without adding many calories.
🍚 Add Budget Staples like Brown Rice or Lentils
Stretch your low calorie meals with healthy grains or legumes. Lentils, oats, or brown rice are affordable, high in fiber, and keep you full longer.
🍋 Use Citrus or Herbs Instead of Sauces
Enhance flavor without the calories by using lemon juice, garlic, fresh herbs, or chili flakes instead of high-calorie sauces or dressings.
🍳 Prep in Bulk with Lean Proteins
Make large batches of grilled chicken, boiled eggs, or tofu to portion into easy under 300 calorie meals throughout the week. Great for meal prep on a budget!
🥤 Serve with Water, Herbal Tea, or Sparkling Water
Skip sugary drinks and keep your calories in check with hydrating, zero-calorie beverages that aid digestion and support weight loss.
💡 Use Portion-Control Containers
Save time and money by portioning out your meals in advance. It helps reduce food waste and keep your 300 calorie diet consistent.
Want more expert tips on low calorie nutrition? Check out this guide from EatRight.org – Eat Right on a Budget , a high-authority resource by the Academy of Nutrition and Dietetics.
How to Eat Under 300 Calories and Stay Full
Wondering how to stay full while enjoying low calorie meals under 300 calories? The secret is in smart ingredient choices and strategic meal composition. Here’s how you can eat lighter and still feel satisfied all day long.
🥦 Prioritize High-Fiber Foods
Fiber slows digestion and promotes fullness. Include veggies, beans, lentils, oats, and chia seeds in your 300 calorie meals to feel satisfied longer.
🍳 Add Lean Protein
Protein helps curb hunger hormones. Eggs, Greek yogurt, chicken breast, and tofu are perfect additions to any low calorie high protein meals.
🥑 Use Healthy Fats in Moderation
Don’t fear fat! Small servings of avocado, nuts, or olive oil can make low calorie meals more satisfying without exceeding your calorie goal.
💧 Hydrate Before Meals
Drinking water before you eat can help control portions and reduce cravings. Start each meal with a glass of water to help you feel full with fewer calories.
⏱️ Eat Slowly & Mindfully
Chewing food slowly helps your brain catch up with your stomach. This prevents overeating and makes under 300 calorie meals feel more filling.
For a deeper dive into how strategic eating supports fullness and long-term weight loss, check out this expert-backed article from Harvard Health Publishing.
FAQs: Easy Meals Under 300 Calories
Yes! Including easy meals under 300 calories in your daily diet can help you achieve a calorie deficit, which is essential for weight loss. Pair it with physical activity and hydration for better results. Learn more at CDC’s Healthy Eating Guidelines.
Yes, if the meal is rich in lean protein, fiber, and healthy fats, it can be surprisingly satisfying. Look for high-volume, nutrient-dense foods like vegetables, quinoa, chicken, or Greek yogurt to stay full longer.
Complex carbs like sweet potatoes, oats, brown rice, and legumes are nutritious and fit well into low calorie meals for weight loss. They offer energy, fiber, and satiety when consumed in controlled portions.
Yes! These under 300 calorie recipes are excellent for meal prep and can be stored in the fridge for up to 4–5 days. Prep once, eat healthy all week.
It depends on your total daily calorie goal. If you’re on a 1,500-calorie diet, you might eat five 300 calorie meals spaced throughout the day. Consult with a dietitian or nutritionist for personalized advice.
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