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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1-35 of 75 Comments
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

Adrian Bryant

add this diet to IF

February 19, 2017


Hi Adrain, I am looking to lose almost 80 pounds by end of May. I have started with your 40 min elliptical training and am hoping to do the intermittent fasting as well. I am also working on a lot of sculpting classes at the gym. What kind of diet should I follow?

January 27, 2017

Adrian Bryant

what is your current weight and height

January 29, 2017


Hi Adrien, I am 49 years old and weigh 148 pounds. I want so badly to lose weight, but I travel/work so much that I rarely eat at home. I am hoping to at least get down to 120 pounds and get my "perfect body" back! Fasting won't be a problem for me, and Im looking for a plan that I can easily follow for diet/workout.

Can you help me find a diet plan and workout for me?

December 12, 2016


Hi Adrain
I am a 56 year old female who just survived early detected breast cancer last year and have just came off of bad steroids that cause me to gain 55 pounds I am desperate to lose these 55 pounds I have neuropathy in my feet which I am on medication for I have been trying to Zumba but it is very difficult I would really love to lose 40 pounds by Christmas please help me with any suggestions thank you God bless

July 31, 2016

Faith Wilson

hi Adrien! I am 16 years old and weigh 213 pounds! I'm trying so hard to lose weight but I gain and lose weight so quickly it's hard to find a diet plan that is for me. I am hoping to at least get down to 129 pounds. Can you help me find a diet plan and workout for me?

March 07, 2016


Hello I am 5'2 weighing @ 166lbs. I don't know which meal plans work best for me. I'm trying to be 121lb by January of 2017. Im also not sure which workouts are best for me, I'm trying to attain the "perfect body" . Not sure which workouts to do , or how long to do them. I also am not sure which meal plans would work best for me in order to lose the 50 pounds in a little less than a year. please advise. thanks !

February 18, 2016


Hi Adrian Bryant,

I weight 85kg and I am 5ft 10 and I want to lose weight fast, what can I do?

January 18, 2016


Hi Adrian! I am 47 and need to los 30 lbs. for 3 weeks I have been at strict 1200 cal with 3 30 min elliptical workouts per week. I haven't lost any weight! I'm surprised as this has been such a drastic calorie cut and I have been faithful with logging calories into myfitnesspal and upped protein and no sweets or fried or white food. I have fibromyalgia and hypothyroid. Hard to do HITT with fibromyalgia. Need to drop from 185 to 155 fast. Any suggestions as why 1200 not working? Thanks! Love your jumping jack workouts and website!

February 08, 2016

Adrian Bryant

start here to solve your problem

February 08, 2016


Hi Adrian. I am 5' 1" and weigh 70 kg and am 46 years. I want to drop to 55kg as quickly as possible and maintain it off for good. What is your advice please?


December 29, 2015

Incorrect please try again
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