300 Calorie Lunches - Grateful Prayer | Thankful Heart (2024)

Are you, like many of us, avoiding the scale these days because of holiday indulging? It sure was fun while it lasted but, alas, back to better eating. The good news is that you don’t have to starve or give up good eats. Enjoy these tasty and healthy, 7 Satisfying, Under 300 Calorie Lunches to keep you full and happy through your busy day.

Disclaimer: I am not a health or nutrition professional. The information contained in this post is just personal ideas. Seek medical advice from your doctor before making any diet or weight loss choices.

It seems there are as many different “diets” as there are people, each with their own proponents. Many come and go as more take center stage for a time.

Calories in, calories burned

I am not a dietitian or authority in nutrition so I am sharing suggestions of lunchtime meals that we like and make. Meals that work for us. I take the approach that simple, uncomplicated, everyday food, prepared in a healthy way and eaten in moderation is the key to lifestyle changes. Bottom line is that, if I want to loose pounds, I need to use up more calories each day than I eat. Exercise is important but without counting calories (or points), I can easily consume far more food than my exercise burns.

It is about balance

Some groan at the thought of counting calories but after just a short time, it becomes so easy. One quickly can learn portion size or calorie count from repetition. I mentioned MyFitnessPal and I use it all the time whether or not I want to loose pounds or maintain. It is a free iPhone app and it makes tracking food super easy. But even without this app, you can just do an internet search to determine the calorie count of food.

What is a calorie?

Calories is a word used frequently but not so well understood. Most people think it is the thing in food that makes you fat. I’ve heard it defined as, “Those little creatures that live in your closet and sew your clothes a little bit tighter every night.”

Counting every one of those calories

It may sound tedious, but I suggest logging every bite of food. It is amazing how small amounts of food add up. By tracking every calorie I know, at the end of the day, just where I stand and if I can enjoy a small treat or snack.

Calories are ENERGY that fuel our bodies; much like gasoline fuels our cars. Without sufficient calories our heart would not beat, our lungs would not function, and our brain would not work.

In general, an adult body needs at least 1000 to 1400 calories to have enough energy to fuel key organs like the brain, heart, and lungs. This minimum number of calories is called your resting metabolic rate (RMR) and it varies greatly depending on age, sex, weight, and muscle mass.

In order to have enough energy to live your day and be active you need more energy than what’s required from your resting metabolic rate (RMR). This extra energy typically amounts to about 400 to 600 additional calories per day which is the energy you need to move versus just lying still all day.

Calories and Weight Gain or Loss

If you exceed the number of calories your body requires each day you will eventually gain weight. It takes an excess of 3500 calories to gain 1 lb. of fat.

To lose weight you need to use or burn more calories then you consume.

Delicious and Satisfying 300 Calorie Lunches

Most of these lunches are not recipes at all. Just familiar foods assembled, heated and presented in an appetizing way encouraging healthy eating. For me, when I actually prepare a delicious lunch that I look forward to, I feel better about it and am far more inclined to stick with my goal.

7 Delicious and Satisfying 300 Calorie Lunches

Shrimp with Salad Greens and co*cktail Sauce

280 calories

• 2 cups Spring Mix Salad greens (20 calories)
• 6-oz medium Shrimp, cooked, peeped, deveined, tail-on (90 calories)
• co*cktail Sauce using 2 Tbs. ketchup, 1/2 tsp horseradish and lemon juice (40 calories)
• Kings Hawaiian dinner roll (90 calories)

NOTES: I did not use butter on roll or add salad dressing. The lemon squeezed onto the shrimp and the co*cktail sauce adds enough flavor for me. I substituted a slice of my homemade bread for the dinner roll at about the same calorie count.

Tuna Melt Patties

Tuna melt patties come in at just a little over the 300 calorie mark by just 36 according to my fitness pal. It is a hot and easy lunchtime meal. Click Tuna Melt Patties for the recipe.

More 300 Calorie Lunches

Open-faced tuna sandwiches

Open-faced tuna sandwiches can be made on toast or bread. Top bread slice with lots of greens and add the freshness of cucumber slices and red onion for more flavor.

Open-faced Tuna Sandwiches

220 calories

Servings 2

• 1 5-oz can solid white Albacore tuna in water, drained (50 calories each serving)
• 2 Tbs. Miracle Whip Light Salad Dressing (20 calories each serving) If you prefer, Light Mayonnaise is 35 calories each serving.
• 2 slices Arnold Country White bread (120 calories each serving)
• 1 Tbs. Sweet Relish (10 calories each serving)
• Salad greens, cucumber slices, red onion. sliced tomato (maybe tops, 40 calories each serving)
• Pepper

Toast bread. Combine tuna, Miracle Whip and relish. Top toast with greens, tomato slices and garnish with red onion and cucumber slices. Add a good amount of freshly ground pepper.

Opened-faced toasted tomato and cheese

Opened-faced toasted tomato and cheese

185 calories

2 servings

• 2 slices bread (120 calories per slice)
• 1 tomato, sliced and blotted on a paper towel if too juicy (5 calories)
• 2 slices favorite cheese (1/2 oz per slice = 60 calories)
• pepper
• Italian seasonings (optional)

Place tomato on bread; top with cheese and sprinkle with pepper and or your favorite seasoning. Place under the broiler until the cheese melts and begins to brown.

Pasta Salad

Pasta Salad

338 calories

serves 2

INGREDIENTS

• 2-ounces dried pasta, cooked (this equals 1/2 cup cooked is 100 calories per serving)
• 1 cup cooked chicken, chopped into bite-size chunks (115 calories per serving)
• 1/4 cup celery, chopped (5 caloriesper serving)
• 1/4 cup carrot, shredded (5 caloriesper serving)
• 1/2 cup grapes, halved (27 caloriesper serving)
• 1/4 cup frozen peas, thawed (5 caloriesper serving)
• 1/2 cup light Miracle Whip or Mayo(80 caloriesper serving) calories
• 1/4 teaspoon Dijon mustard
• 1/8 cup chopped sweet gherkin pickles (optional) (5 caloriesper serving)

DIRECTIONS

Gently toss all of the ingredients together; chill at least 2 hours before serving.

Broiled deli ham topped with cheese and mustard

Broiled deli ham topped with cheese and mustard

300 calories

serves 2

INGREDIENTS

• 2 slices bread (I like Arnold’s Country White is 120 calories per slice)
• 4 oz 97% fat-free deli ham (30 calories per ounce)
• fresh tomato, sliced (5 calories per slice)
• 2 0z Cheddar cheese, sliced (2 slices at 55 calories per oz)
• Yellow or brown mustard

DIRECTIONS

Stack the deli ham, tomato and top with cheese. Squeeze on mustard. Place in toaster oven until the cheese melts and begins to brown.

Roasted Cherry Tomato Bruschetta with Creamy Ricotta

A thick slice of this, Jamie Oliver inspired, roasted tomato bruschetta is less than 300 calories. Recipe from a meal we had during a visit to Jamie’s Covent Garden, London restaurant. Click Roasted Cherry Tomato Bruschetta with creamy Ricotta for the recipe.

Dieting Desserts Jell-O Parfait