10 delicious weight loss meals that are 300 calories or less

Are you looking to lose weight but aren’t sure what to eat? As a nutritionist, I constantly have clients approach me with a similar health goal but questions about food. Diet can make or break your progress when it comes to weight loss, so finding snacks and meals you can enjoy regularly is key.

To make the process easier for you, I have compiled a list of 10 different meals that are 300 calories or less and high in protein. Implementing these meals into your routine will allow you to eat more frequently throughout the day, keeping your energy levels stable and hunger at bay. Let’s dive in!

Cottage cheese and berries

Nutrition facts

• Calories: 299
• Protein: 28 grams
• Fat: 11 grams
• Carbohydrates: 23 grams

Ingredients

• 1 cup reduced-fat cottage cheese
• 1/2 cup blueberries
• 1/2 cup strawberries
• 0.4 ounces sliced almonds

Instructions

1. Put the cottage cheese in a bowl.
2. Slice the strawberries and add them and the blueberries on top of the cottage cheese.
3. Garnish with the sliced almonds.

Scrambled egg whites

Nutrition facts

• Calories: 275
• Protein: 35 grams
• Fat: 11 grams
• Carbohydrates: 6 grams

Ingredients

• 184 grams of egg whites
• 1 link chicken sausage
• 1/4 of a bell pepper
• 1 cup spinach
• Cooking spray
• Spices 

Instructions

1. Heat a pan on medium heat and spray with zero-calorie cooking spray.
2. Slice the chicken sausage and place it in the pan.
3. While the sausage is cooking, chop up the bell pepper and spinach.
4. Add the vegetables to the pan and cook until soft.
5. Pour the egg whites over the sausage and veggies and add desired spices.
6. Cook the scrambled eggs until fluffy, and serve.

Protein oatmeal

Nutrition facts

• Calories: 295
• Protein: 18 grams
• Fat: 3 grams
• Carbohydrates: 52 grams

Ingredients

• 40 grams rolled oats
• 1/2 scoop of Isopure vanilla protein powder
• 1 apple
• Cinnamon 

Instructions

1. Add your desired amount of water to a saucepan over high heat and bring to a boil.
2. Mix in the oats and cook over medium-high heat until the desired consistency is achieved.
3. Transfer the cooked oats to a bowl and thoroughly stir in the protein powder.
4. Chop up your apple and add it and a desired amount of cinnamon to the oats.

Low-calorie tacos

Nutrition facts

• Calories: 287
• Protein: 23 grams
• Fat: 10 grams
• Carbohydrates: 27 grams

Ingredients

• 1 medium-sized flour tortilla
• 3 ounces ground turkey
• 1 cup mixed greens
• 2 tablespoons salsa
• Cooking spray
• Spices 

Instructions

1. Heat a skillet over medium heat and spray with zero-calorie cooking spray.
2. Add the ground turkey and desired spices and cook until slightly browned.
3. Add the ground turkey to the tortilla.
4. Top with mixed greens and salsa.

Chicken and sweet potato salad

Nutrition facts

• Calories: 274
• Protein: 31 grams
• Fat: 4 grams
• Carbohydrates: 33 grams

Ingredients

• 5 ounces chicken
• 1 cup cubed sweet potato
• 2 cups spinach
• 2 teaspoons honey mustard
• Cooking spray
• Spices 

Instructions

1. Heat a pan over medium heat, and spray with zero-calorie cooking spray.
2. Chop up your chicken, add desired spices, and cook on the pan until slightly browned.
3. Remove the chicken from the pan and add the cubed sweet potatoes with the desired spices.
4. While the sweet potatoes are cooking, add the spinach and chicken to a bowl.
5. Top the salad with the cooked sweet potatoes and honey mustard.

Salmon bowl

Nutrition facts

• Calories: 285
• Protein: 25 grams
• Fat: 4 grams
• Carbohydrates: 39 grams

Ingredients

• 4 ounces salmon
• 3/4 cup jasmine rice
• 1/2 cup diced cucumbers
• 1/4 cup diced carrots
• 1 tablespoon soy sauce
• Sesame seeds
• Spices 

Instructions

1. Add desired spices to the salmon and cook in an air fryer, oven, or skillet.
2. Bring water to a boil over high heat and pour in the rice. 
3. Bring the water to a boil again, reduce heat to low, cover, and simmer until the water has been absorbed.
4. Add your rice, salmon, cucumbers, and carrots to a bowl.
5. Top with soy sauce and sesame seeds.

Ground turkey burger and fries

Nutrition facts

• Calories: 296
• Protein: 29 grams
• Fat: 16 grams
• Carbohydrates: 10 grams

Ingredients

• 4 ounces ground turkey
• 1 slice Colby Jack cheese
• 2 lettuce leaves
• 1 1/2 ounces sweet potato fries
• Mustard
• Cooking spray
• Spices 

Instructions

1. Cook sweet potato fries per instructions on the bag.
2. Add desired spices to ground turkey meat and form into a patty.
3. Heat a pan over medium heat, and spay with zero-calorie cooking spray.
4. Cook the patty thoroughly until both sides are browned.
5. Top burger with a slice of cheese, lettuce, and mustard.
6. Serve with the sweet potato fries.

Lemon salmon with yogurt

Nutrition facts

• Calories: 289
• Protein: 39 grams
• Fat: 6 grams
• Carbohydrates: 23 grams

Ingredients

• 4 ounces salmon
• 1/2 cup plain, non-fat Greek yogurt
• 1/2 cup sliced cucumber
• 1/2 cup chickpeas
• Lemon juice
• Cilantro 
• Spices 

Instructions

1. Add desired spices to the salmon and cook in an air fryer, oven, or skillet.
2. Add Greek yogurt, sliced cucumber, and chickpeas to a bowl.
3. Top with the cooked salmon and garnish with a desired amount of lemon juice and chopped cilantro.

Berry smoothie

Nutrition facts

• Calories: 283
• Protein: 28 grams
• Fat: 10 grams
• Carbohydrates: 26 grams

Ingredients

• 1 scoop vanilla Isopure protein powder
• 1/2 cup almond milk
• 1/2 banana
• 1/2 cup frozen mixed berries
• 1/3 avocado

Instructions

1. Add all the ingredients to a blender and blend until you have achieved the desired texture.
2. Pour the mixture into a glass and enjoy.

Chicken and veggies

Nutrition facts

• Calories: 280
• Protein: 39 grams
• Fat: 3 grams
• Carbohydrates: 31 grams

Ingredients

• 6 ounces chicken
• 10 spears asparagus
• 5.3 ounces golden potatoes
• Cooking spray
• Spices 

Instructions

1. Chop the potatoes into cubes and add the desired spices. Place them in the oven at 400 degrees Fahrenheit.
2. Heat a pan on medium heat, and spray with zero-calorie cooking spray.
3. Season chicken as desired and add to the pan.
4. Add asparagus to the oven with the potatoes once they are close to being done.
5. Remove the chicken from heat once it is cooked through and browned.
6. When the potatoes and asparagus are soft, add them to a plate alongside the chicken.

Tips for staying full when in a deficit

If you want to lose weight, you need to be in a calorie deficit, and MedicalNewsToday confirmed that “a consistent 500-calorie daily deficit will roughly equate to 1 pound of fat loss per week.” Any time you’re eating below your maintenance calories, you are at risk of feeling a bit hungry. Luckily, there are some strategies that can help, including the following:

• Focus on high-volume, low-calorie foods like leafy greens, cucumbers, and zucchini, which you can have big portions of without going over your calories.
• Prioritize protein-rich foods such as lean meats, eggs, tofu, or Greek yogurt, as protein promotes satiety and helps preserve muscle.
• Add fiber-rich options like oats, beans, and berries to meals to slow down your digestion and curb hunger.
• Consistently drink a lot of water throughout the day to keep your stomach full and reduce the likelihood of overeating.
• Enjoy healthy fats like avocado or nuts in moderation — they’re calorie-dense but help keep you full.
• Avoid skipping meals, as this could result in you overeating later in the day.