7 Healthy Protein-Packed Recipes Under 300 Calories (2024)

FAQs

How much protein is in 300 calories? ›

Yet protein has 4 calories per gram. So 300 calories divided by 4 equals 75 grams of protein. 75 grams is more than most people need.

Yes, 300 calories can definitely be enough for a meal, as long as you choose your ingredients wisely. 300 calorie meals for weight loss must include nutrient-dense foods that will keep you feeling satisfied.

Generally, poultry (chicken, turkey, duck) and a variety of seafood (fish, crustaceans, mollusks) are your best bet. Eggs can be a good choice, too.

Nutritional deficiencies: Consuming only 300 calories a day is unlikely to provide your body with the necessary nutrients it needs to function properly. This can lead to deficiencies in essential vitamins, minerals, and macronutrients, such as protein, carbohydrates, and fats [2].

Here's an example. If you burn an extra 350 calories per day without changing anything else, it will take you ten days to lose one pound. If you cut your calories to 2000 per day but don't exercise, it should only take you a week to lose one pound.

Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.

Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.

In case you were wondering, 300 grams is actually a lot of protein. By way of reference, 300 grams of protein equals 7.5 ounces of chicken (60 grams), one 12-ounce steak (85 grams), two 6-ounce cans of tuna (80 grams), a half dozen eggs (35 grams), 3 cups of milk (25 grams), and 7 ounces of tofu (15 grams).

An average serving size of two eggs contains only 148 calories or 620 kilojoules – roughly the same as two apples.

What should be the biggest meal of the day for weight loss? ›

Even if you can't eat an early dinner, you should try to make breakfast and lunch your biggest meals of the day and dinner your smallest. If you're used to eating a small lunch and a big dinner, then switch the order. You can make your dinner a meal that's heavy on vegetables to lighten it up.

Danger of deficiencies

The greatest dangers associated with a 500-calorie diet relate to vitamin and mineral deficiencies. Vitamin and mineral deficiencies can lead to many health problems. In fact, most people cannot meet their vitamin and mineral requirements if they eat less than 1200 calories per day.

Increase your protein intake without a lot of extra calories by choosing lean protein, low-fat or non-fat dairy, fish, eggs, and plant protein. Protein is a vital part of your diet.

Lean protein food sources include lean red meats, skinless poultry, fish, eggs, low-fat or nonfat dairy products, nuts, seeds, and legumes. Avoid foods high in saturated fats and added sugars, as well as those that are highly processed.

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise. You can eat whatever else you want with your breakfast, but the 30 grams of protein is key.

So not only can protein help you lose weight, it can also help you keep it off in the long-term ( 3 ). Bottom Line: Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain.