Low Calorie Meals Under 300 Calories

Small meals don't have to leave you hungry. These low calorie meals under 300 calories are ranked by protein to surface high-protein options first. Use them as snacks, light lunches, or building blocks for a lower-calorie day.

Why we rank by protein

At under 300 calories, the difference between a meal that satisfies and one that leaves you snacking an hour later is almost always protein. We sort every recipe by grams of protein so highest-protein options float to the top. Look for 15g or more to stay full, and pair with fiber-rich vegetables for extra satiety.

Highest-Protein Recipes Under 300 Calories

Ranked by protein - highest-protein nutrient per calorie.

dinner 15g/100cal

Frequently Asked Questions

Is a 300 calorie meal enough?

A 300 calorie meal works well for snacks, light lunches, or smaller eaters, but most adults need 400-700 calories at a main meal. Pair a 300 calorie meal with a side of vegetables or a piece of fruit, or use two of them as lighter meals across the day.

What can I eat for under 300 calories that fills me up?

Maximize protein and fiber, which are the most satiating nutrients. Egg-white scrambles with vegetables, Greek yogurt parfaits, lentil soups, chicken salads, and shrimp stir-fries all deliver big volume and fullness for under 300 calories.

How many meals under 300 calories should I eat a day?

It depends on your total calorie target. On a 1,500 calorie plan you might eat three 300-calorie meals plus two 150-calorie snacks, or two larger meals and several small ones. Use our calorie gap calculator to find the split that works for you.

Are 300 calorie meals good for weight loss?

They can be, as long as they are protein- and fiber-rich so you stay full. The risk is choosing low-calorie but low-satiety foods (like rice cakes alone), which leave you hungry an hour later. Every recipe here is sorted by protein to keep you satisfied.

Plan a lighter-calorie week

Our meal planner matches high-protein, under-300-calorie recipes to your daily target.

Build a Meal Plan ->

Low Calorie Meals Under 300 Calories

Why we rank by protein

Highest-Protein Recipes Under 300 Calories

Air Fryer Chicken Breast

Thai Grilled Chicken (Gai Yang)

Pan-Seared Tilapia with Asparagus

Air Fryer Cod Bites

Chocolate Protein Shake

Greek-Style Grilled Fish with Lemon and Oregano

Asian Chicken Lettuce Wraps

Chicken Vegetable Soup

Chicken Yakitori

Herb Roasted Turkey Breast

Middle Eastern Spiced Cod with Cumin and Paprika

Paleo Shrimp Skewers

Shrimp Avocado Salad

Shrimp and Vegetable Skewers

Slow Cooker Chicken and Vegetable Stew

Thai Fish Curry (Gaeng Pa)

Tuna Salad Lettuce Wraps

Vietnamese Chicken and Cabbage Salad (Goi Ga)

Larb Gai (Thai Chicken Larb)

Keto Chicken Lettuce Wraps

Vanilla Protein Shake

Air Fryer Shrimp

Veggie Egg White Omelette

Egg White Veggie Scramble

Greek Avgolemono (Lemon Chicken Soup)

Kimchi Stew

Air Fryer Tofu Bites

Cottage Cheese Berry Parfait

Cottage Cheese Cucumber Bowl

Protein Coffee Smoothie

Thai Coconut Soup

Vegetable Frittata

Baked Potato with Cottage Cheese

Caprese Salad with Mozzarella

Cauliflower Crust Pizza

Cottage Cheese Flatbread

Egg Salad Lettuce Wraps

Greek Yogurt Berry Parfait

Hearty Lentil Soup

Low Calorie Buffalo Chicken Dip

Mushroom Swiss Cheese Meltdown

Thai Tofu Larb

Tom Yum Goong (Thai Shrimp Soup)

Vegan Tofu Scramble

Vietnamese Summer Rolls with Shrimp

Black Bean Soup

Doenjang Jjigae

Light Okonomiyaki

One-Pot Lentil Soup

Shakshuka (Middle Eastern Eggs in Spiced Tomato)

Tamagoyaki Japanese Rolled Omelette

Mango Green Smoothie

Zucchini Noodles with Pesto

Cauliflower Fried Rice

Cottage Cheese Ice Cream

Cottage Cheese Tomato Bowl

Thai Tom Kha Tofu (Coconut Tofu Soup)

Tuna Cucumber Bites

Tuna Onigiri

Baked Falafel

Lebanese Lentil Soup (Shorbat Adas)

Whipped Cottage Cheese Dip

Instant Pot Hard-Boiled Eggs

Low-Cal Rasmalai

Low Calorie Protein Brownies

Sea Salt Edamame

Soba Noodle Salad

Apple Peanut Butter Toast

Berry Chia Overnight Oats

Greek Yogurt Berry Bark

Loaded Baked Oatmeal

Avocado Deviled Eggs

Crispy Roasted Chickpeas

Instant Pot Steel-Cut Oats

Keto Cheese Chips

Baked Buffalo Wings (No Fryer)

Low Calorie Spinach Artichoke Dip