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 50 Comments
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


Hi Adrian, I love your website and workout videos. I have been doing intermittent dieting I'm fasting for at least 16 hours and eating around 1300 calories. I have a wedding this weekend and will most probably have some adult beverages. Is it acceptable as long as Include the calories I drink in my daily total.

November 19, 2015

Adrian Bryant

yes and enjoy your time at the wedding

November 20, 2015


Hi Adrian what is your emergency diet plan? I am 235 labs and looking to jumpstart my weight loss process. What will be the best exercise regimen to do whilst on it?

November 01, 2015


Hey adrian I am 25 year old and 200 lbs I want to lose atleast 50 to 60lbs. I did your emergency diet and it was so great I lose 15 lbs and even after coming to my regular eating I am not gaining any weight. So can you please guide me to lose more weight .

October 13, 2015

Adrian Bryant

start this plan

October 13, 2015


Hello, I am 30 yrs old 5'5 and I went from 130 to 150 pounds a year after I quit smoking. I began the workouts and calorie reduction a few weeks ago and quickly dropped 8 pounds but now I have hit a plateau at 142 and I don't know what else to do. I have been doing the intermittent fasting for the past several days, could that be halting my metabolism? Please help get me back on track.

June 18, 2015

Adrian Bryant

see this to get back on track

June 19, 2015


O.k. I'm so confused.. do I supposed to eat less than 300 calories a day or per meal?like breakfast 100 calories /lunch 100 calories and dinner 100 calories?

June 05, 2015


I am 15 and have gained 20 lbs and want to go back to being skinner than I am.
i play intense volleyball but I am out bc I sprained my ankle.
Do you think this will help me loose the 20 lbs I need

February 24, 2015


Do you have a list of more 300 calorie meals? I saw your Intermittent Fasting & Emergency Diet which I want to start Monday. I love your tips and videos! Thanks!

January 09, 2015

Adrian Bryant

not at this time

January 09, 2015


I'm 36 years old and 4'9. I'm 150 pounds. I've gained 10 pounds a year since I've started my job which is sedentary. I rarely eat, I'm tired of diet pills, what is the best thing for me to do?

December 30, 2014


Hi, I'm 16 and I need to lose 20 pounds. What is the best option for me? I already read the articles about losing weight, but I was wondering if they apply for me

May 13, 2014

Adrian Bryant

yes, all the plans will help everybody

May 14, 2014


im 5 foot 98.5 lbs i workout twice daily plus plank progression twice daily im up to 2min15sec im trying to gain muscle in my butt only but maintain my toned body without becoming too muscular any diet suggestions? im doing 5 meals a day 225-300calories each i need a few tips can you give me a few

February 17, 2014

Adrian Bryant

do 1,2 & 5 to lose weight and get butt

February 17, 2014


thanks i love the butt workout after 2 weeks i noticed a difference!

February 18, 2014


I have a bladder disease called IC or intertisal Cystitis. Exercise is not my best friend. I m also, prone to pneumonia and have COPD. I have been filled with steroids for the past three months. I had lost from 190lbs down to 139lbs. I spent 18 days in hospital and needless to say weight came from left field. I was unable to eat due to sore's in my mouth. Reaction to antibiotics.

I am now back to 174.48 lbs, I need all the help I can get. I also, have dental issues and most foods I have to eat are not the best. It has to be soft, like Whole Wheat Pasta, mostly starchy foods. I need help, or at least a cheering section.

August 23, 2013

Adrian Bryant

eat anything you want with this diet

August 24, 2013


Please i am 30 yr old female weighting 74 kilograms and height 167 cm i am trying to find a menu plan or some eating tips to help me lose like 6 or 7 kilograms a month please help

July 11, 2013

Adrian Bryant

use this

July 11, 2013

Incorrect please try again
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