Examples of 300-Calorie Meals

Here are examples of a 300-calorie breakfast…

Here are examples of 300-calorie lunches…

Here are examples of 300-calorie snacks (from a snack machine)…

Here are examples of 300-calorie Dinners…

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1-60 of 117 Comments

Hi, Adrain. I'm hoping you can help me.

I've a chronic illness and have difficulty with day to day activity. I got diagnosed with lupus at 16 and was around 150 at the time.

Since then the inactivity has left me most recently at 220. I've managed to go back down to 198 before but got very sick again and and now stuck back at 220.

I need help finding a plan that will be low impact and affordable since I am unable to work and in a very fixed income.

November 20, 2017

Adrian Bryant

start with this

November 21, 2017

Anderson Pineros

Hi I’m 31 5’7 weight 245lbs, going on a trip to Cancun in a month and want to lose as much as I can before my vacation, what do you recommend? Thanks

November 08, 2017

Adrian Bryant

a href="http://www.nowloss.com/lose-weight-fast.htm" >use this emergency weight loss plan here

November 09, 2017


I want to lose 15 kg in 30 days for military selection. I have to go from 80kg to 64kg. I. Lost only 3.5 kgs in 9 days. I am stuck at 76.5 - 77 , why am I not losing weight since 2 days? My calories intake is 500 calories per day , i have started doing strength training and your hiit workout since 2 days. Please help ...

October 14, 2017


I am 53 years old 5'9 225 pounds and want to get under 200...what diet program would work best for me to lose the weight fairly fast

October 09, 2017

Adrian Bryant

this one

October 10, 2017


Hi Adrian,

Im 23 and starting to be more active. I gained 40 pounds this year, I currently weigh 183 and i want to get to 140.

I would also liek to lose as many pounds as i can by november.

Please help

September 26, 2017

Neiomi Prieditis

Hi, I'm 16 and need to lose 30 lbs by October 25th for wrestling. However school takes up a lot of my freetime. Please help!

September 18, 2017

Adrian Bryant

use this plan

September 20, 2017

Danielle Nicole Keenan-Green

Hi Adrian,
I'm 5'6 and I'm in desperate need to loose weight.
I'm a mother of two.
I weigh 230. And that is my stopping point.
Please help me.
I've done everything.
But my husband just had surgery.
And I've been under a lot of stress these past 7 months.

September 14, 2017

Adrian Bryant

then use this

September 14, 2017

Mary Lou

Hello. I need and want to lose at least 40 lbs. My problem is I do not like or eat any meats other than bacon, sausage patties, and thin hamburger patties. Absolutely no seafood of any type and no chicken or eggs. I will eat Arby's croissant with ham and also the roast beef sandwich. I have a really hard time since I find it difficult to get the proteins I need. Any help???

August 24, 2017

Adrian Bryant

for protein you can use protein shakes/supplements to help you get enough protein

August 24, 2017

Natalie Simon

I have a question. I want to lose 20 lbs. Is it OK to eat TGI Friday's salads. And can ON Whey Protein really burn fat?

August 23, 2017


Good Afternoon,
Im 34 yrs old and weigh about 148 pds...im only 4"11..ive had 4 children and so im a bit out of shape...im not sure what my weignt should be at my height and age however im trying to get rid of a fupa and tone down my inner thighs. I do a walking routine every morning for bout 15 min. I go to the gym and do 45 min of cardio 1 x per week. ive lost over 25 pds doing this..i just need a strict diet plan that can fit into my schedule..any suggestions

August 18, 2017

Adrian Bryant

this diet

August 19, 2017


How much time should be between eating the fruit/vegetables and then eating a 300 calorie meal?

August 16, 2017

Adrian Bryant

no time. eat the raw and then go into the meal

August 17, 2017


Hi I'm 16, 5'4" and I weigh between 155-160lbs. I want to get down to at least 130 by September 15th and I'm gluten intolerant. Any tips?

I'm not really able to work out or anything until school starts because I'll be too busy with work (sitting at a desk taking calls) and my school has a gym that I can stay after school and work out at.

August 16, 2017

Adrian Bryant

too busy? go here

August 16, 2017


How many pounds can I expect to lose doing the busy people workout?

August 16, 2017

Adrian Bryant

you will lose but not as much as someone who overall works out more

August 17, 2017


Hello Adrian, I am 5'10'' i weight about 201 and I'm 21 years old. I need to lose 11 more pounds by September first. After doing your working out videos for 4 days I already lost 5 pounds this month from 206 to my current weight 201. I have been following your 300 cal per meal diet and I've been eating 3 times a day, and I'm felling a bit weak. I am wondering if I could reach my goal by adding another meal, and also is it okay if I do the "Fuck being fat" video more than the recommended 4 days a week and go for 6 days a week once to twice a day? Please let me know.

August 07, 2017

Adrian Bryant

you can go to 1500+ cals and stick to 2-to-4 days per week for the fuck beign fat

August 08, 2017


Hi, I'm 6'2 about 225-230. Need to get down to at least 205 to join the Air Force. What should I do?

July 30, 2017


hello i am 13 years old 5"4 in height and weight 198 pounds i understand this is really bad for me which is why im doing this and im trying to loose 30 pounds by august 28 and i need help and suggestion
thank you and god bless you

July 23, 2017

Adrian Bryant

start here

July 24, 2017


Love your work and the advice! I'm starting tomorrow with the plan and my goal is to lose 40 lbs by September 15. Question: I'm surprised you don't have salad suggestions in the meal plan. Is there a reason?

I do notice that when I eat some types of lettuce, I feel bloated.

Would love to hear your thoughts on this.


July 18, 2017

Adrian Bryant

see this because overall it does not matter WHAT you eat

July 23, 2017


Hi I have a family reunion in Sept 2017 and went from 222 pounds to 178 since March 2016 by walking and changing my diet but have hit a plateau. I am 5'2 and 38 years old. I would like to get down to 125 by next year but if i can lose 20 pounds by Sept 1st that would be great and need to seriously tone up. Please help

July 06, 2017


Thanks for your response. I will try this myself. I am 5'6 and weigh 166 lbs. I would like to lose 30 lbs as most of the weight is situated in my abdomen and hips.

July 10, 2017


Hey, I'm trying to lose weight for my sister's wedding in October and for college in August. I am 5"2 and weigh 160 pounds. I would like to weigh 130/135 pounds, but without running exercising (other exercises are preferable). I also work long days (around 9 hours) cleaning houses and windows, so I do need a lot of energy for the day. I don't know what to cut back on food, what exercises to do and for how long, without severely impacting my energy level.
Thank you.

July 05, 2017


Hi im 14 and 5"7 and weigh 177 pounds my mom wants me to loose 30 pounds before school (august) or else shes taking away all my electronics and my dog please help

June 27, 2017


That's makes me sad that your mom would take away your dog for not losing weight, I'm sorry for that, good luck to you!!!

June 30, 2017

Adrian Bryant

do this

June 30, 2017

Lawrence blessing

Hi I'm almost 17 years old and i weigh 180 lbs. I really need to lose 20 pounds urgently before July because my aunt is getting married and she got a dress that is 3 sizes down from my dress
size. And she's refusing to buy another one. She's like if I don't reduce that I shouldn't bother coming for her wedding.please can you give me a diet and a not too hard exercise to do that will make me lose at least 10 pounds before july

June 18, 2017


Hi Adrian, I am 42 years old and weigh 248lbs. I am 5'6 I need to lose weight. How can I accomplish that quickly.

June 15, 2017


Hi I'm 14 and 120lbs I really wanna shed the fat off so I won't be insecure about my body what should I do?

June 01, 2017


Hi Adrian, I've been on YT all day and on this site. I'm 43 years old and 200 lbs. I recently gained a lot of weight and really really need your help. I REFUSE TO BE FAT!!! I'll do whatever needs to be done. I need to lose weight fast or I'll be home depressed all summer. The worst part is I have no support to get it done. People are so negative. I'm ready please HELP ME!!!

April 18, 2017


Forgot to mention I'm 5'7.

April 18, 2017


Hi Adrian, I am 4'10" and I weigh 270 lbs. I have limited mobility but desperately want to lose this weight. I would be happy to lose the 70 lbs and then go from there. Can I do this with the right diet and little exercise. I can walk a very short distance. I just purchased some hand weights and they may help. Can you help me?

April 15, 2017

Adrian Bryant

you can with this plan

April 16, 2017


Hi Adrian, I'm 5' 9" and 257 lbs. I'm looking to lose about 80-130 pounds. I'm already in the gym 3 times a week. What else should I be doing to help me lose weight? I'm wanting to have the weight off by December of this year (2017). Thanks for your help!

April 14, 2017


I would like to lose 60 lbs by July will I be able to on this diet I am 215lbs 5ft5in.

March 06, 2017



I'm 41, 1.5 m, 51 kg. my goal is 45kg by the end of April. what should i do? diet and workout.

thank you

March 04, 2017

Adrian Bryant

do this to get to 45kg

March 05, 2017

Lucy Kaf

I am 33, 5'10" and 248 lbs. I started a 16/8 intermittent fast last 2 weeks. I lost 3 lbs in the first week and then nothing. Been exercising at least 4 times a week. For a start, I am trying to get to 200 lbs by June. What diet plan should I start with, please? Thank you.

February 19, 2017

Incorrect please try again

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