Running Low on Healthy Food Choices?

It’s Sunday, you’re determined to plan your meals for the week because you know that’s the only way you can make good choices when your schedule gets hectic (and it always does!). Sometimes we just need a quick fix to get us through the day. Well, we found a great article and visual presentation of what 300 calorie meals look like courtesy of diet-blog.com.

Breakfast – 290 Calories

1 whole wheat English muffin
2 pats low fat butter
1 hard boiled egg
1/2 cup of fruit
8 oz fruit juice
8 oz water

Cereal – 300 Calories

1 cup of cereal
8 oz 2% milk
1 banana
1 coffee or tea

Baked potato – 305 Calories

1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water

Oatmeal – 325 Calories

1 cup oatmeal with raisins
1 cup of fruit
1 cup coffee or tea
1 banana

Soup – 350 Calories

1 bowl of soup
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
4 saltine crackers

Chicken – 345 Calories

6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

Chicken Salad – 350 Calories

1 large tossed salad
2 tablespoons reduced fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low fat wheat thin crackers
12 oz water

Scrambled eggs – 360 Calories

2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low fat butter
1 coffee or tea
8 oz water

Fish – 365 Calories

6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea

Chicken and Rice – 395 Calories

6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water

Believe it or not, the average American consumes around 3,800 calories per day. That’s more than all the food shown on this page.