What are some healthy snack options under 300 calories. How can clean eating snacks help with weight management. Which low-calorie snacks provide the best nutrition. What are easy ways to prepare 300 calorie snacks at home.

The Importance of Mindful Snacking for a Healthy Lifestyle

Snacking often gets a bad reputation, but choosing nutritious options can actually support a healthy diet and lifestyle. Clean eating snacks under 300 calories offer a great way to curb hunger between meals without derailing your nutrition goals.

Why focus on snacks around 300 calories? This amount provides enough energy and nutrients to tide you over without overeating. It’s substantial enough to be satisfying but not so high in calories that it throws off your daily intake. Let’s explore some delicious clean eating snack ideas that fit this calorie target.

Protein-Packed Snack Options for Sustained Energy

Protein helps keep you feeling full and provides steady energy. Here are some protein-rich snack ideas under 300 calories:

• 2 full-fat mozzarella cheese sticks with 1/4 cup almonds
• 1 cup 2% cottage cheese with 1/2 mashed banana
• 3 oz rotisserie chicken with 1 serving baked almond asparagus
• 2 hard-boiled eggs with 6 whole wheat crackers
• 3 oz full-fat ricotta cheese with 2 tbsp honey and 1 cup strawberries

How does protein contribute to satiety? Protein takes longer to digest than carbohydrates, helping you feel satisfied for a longer period. It also helps stabilize blood sugar levels, preventing energy crashes.

Fruit and Veggie-Based Snacks for Essential Nutrients

Fruits and vegetables provide vital vitamins, minerals, and fiber. Try these produce-centric snack ideas:

• 1 medium apple with 2 tbsp peanut butter
• 1/2 cup plain hummus with 20 baby carrots
• 1 cup Greek yogurt with 2 tbsp honey and mixed berries
• Smoothie made with leafy greens, frozen fruit, and protein powder
• 1 1/2 cups cottage cheese with 2 tbsp salsa and 4 oz sliced cucumbers

Why are fruits and vegetables so important in a healthy diet? They’re packed with antioxidants, which help protect your cells from damage. They’re also high in fiber, promoting digestive health and helping you feel full.

Whole Grain Snacks for Sustained Energy and Fiber

Whole grains provide complex carbohydrates for lasting energy. Consider these whole grain snack options:

• 1 sprouted whole grain bagel with 1 tbsp nut butter
• 6 whole grain crackers with 1.5 oz medium cheddar cheese
• 3 1/2 cups homemade coconut popcorn
• 1 slice sprouted whole wheat toast with 1/2 mashed avocado
• 1/2 cup cooked quinoa with chopped vegetables and light vinaigrette

What makes whole grains a better choice than refined grains? Whole grains contain the entire grain kernel, providing more fiber, vitamins, and minerals. They’re digested more slowly, helping to maintain steady blood sugar levels.

Homemade Snacks for Better Control of Ingredients

Preparing snacks at home allows you to control the ingredients and portions. Try these homemade snack ideas:

• Homemade corn chips with 1/4 cup Southwest black bean dip
• Homemade soups portioned and frozen for easy grab-and-go
• DIY trail mix with nuts, seeds, and a small amount of dried fruit
• Homemade protein bars using clean ingredients
• Baked kale chips seasoned with nutritional yeast

How does making snacks at home benefit your health? By preparing snacks yourself, you can avoid added sugars, unhealthy fats, and artificial preservatives often found in packaged snacks. You also have full control over portion sizes.

Balanced Snack Combinations for Optimal Nutrition

Combining different food groups in your snacks can provide a more balanced nutritional profile. Here are some ideas:

• 1 serving spinach taco salad with ground turkey and fresh toppings
• 1 cup hearty bean chowder with one slice of whole grain bread
• Greek yogurt parfait with layers of berries and low-sugar granola
• Apple slices with almond butter and a sprinkle of cinnamon
• Mini caprese skewers with cherry tomatoes, mozzarella, and basil

Why is it important to include a variety of nutrients in your snacks? Different nutrients serve various functions in the body. By combining protein, complex carbohydrates, and healthy fats, you’re providing your body with a range of essential nutrients and helping to keep your energy levels stable.

Smart Snacking Strategies for Weight Management

Snacking can be a valuable tool for weight management when done mindfully. Here are some strategies to incorporate these 300-calorie snacks into your diet:

• Plan your snacks in advance to avoid impulsive eating
• Keep healthy snacks readily available at home and work
• Pay attention to portion sizes
• Choose nutrient-dense foods that will keep you satisfied
• Listen to your body’s hunger cues

How can smart snacking support weight management? Planned, portion-controlled snacks can help prevent overeating at meals. They can also help maintain steady blood sugar levels, reducing cravings for unhealthy foods.

Customizing Your Snack Choices for Individual Needs

Everyone’s nutritional needs are different. Here’s how to tailor these snack ideas to your specific requirements:

• For higher protein needs: Focus on snacks with eggs, Greek yogurt, or lean meats
• For lower carb diets: Emphasize vegetable-based snacks and those with healthy fats
• For vegetarians: Choose plant-based protein sources like nuts, seeds, and legumes
• For those with food allergies: Substitute ingredients as needed (e.g., use nut-free spreads)
• For higher calorie needs: Combine multiple snack ideas or increase portion sizes slightly

Why is it important to customize your snack choices? Your individual health goals, dietary restrictions, and nutritional needs should guide your food choices. What works well for one person may not be ideal for another.

By incorporating these clean eating snacks under 300 calories into your diet, you can support your health and wellness goals while enjoying delicious, satisfying foods. Remember to listen to your body, pay attention to portion sizes, and choose a variety of nutrients to get the most benefit from your snacking habits.

Clean Eating 300 Calorie Snacks | The Gracious Pantry

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This list of Clean Eating 300 Calorie Snacks is perfect to pin up on your fridge for quick reference!

I have to admit that this list was entirely a selfish endeavor.

Photo by Karolina Grabowska

I’ve been struggling lately with a little bit of boredom in the kitchen. While I love to cook, every once in a while I hit a creative brick wall with the pots and pans. Kind of like writer’s block, only worse because if I don’t figure out what to cook, I don’t eat clean foods.

So I sat down and brainstormed a list that I thought you guys might find helpful as well. A list of snacks (or meals) that are around 300 calories. Some of them are exactly 300 calories and some of them are slightly over or slightly under. But not by much.

If you have any ideas to add to this list, I’m all ears! Well, actually I’m all eyes. But you get the idea.

Print The List For Your Fridge Here

Clean Eating 300 Calorie Snacks

• 2 full-fat mozzarella cheese sticks and ¼ cup almonds
• 2 full-fat mozzarella cheese sticks and 2 cups chopped apple
• 1 cup 2% cottage cheese and ½ cup (mashed for measuring) banana
• 3 ½ cups Coconut Popcorn
• 3 oz. rotisserie chicken with 1 serving of baked almond asparagus
• 1 serving spinach taco salad (raw spinach, ground turkey meat, and salsa with a few fresh toppings of your choice)
• 6 Whole grain Ak Mak crackers with 1.5 oz. medium cheddar cheese
• 1 serving homemade corn chips and ¼ cup Southwest Black Bean Dip Recipe
• 1 sprouted whole grain bagel with 1 tbsp. nut butter
• 1 sprouted whole grain bagel with ½ oz. full-fat cheddar cheese
• 1 sprouted whole grain bagel with 2 tbsp. cottage cheese and 2 thin apple slices
• 1 medium apple and 2 tbsp. peanut butter
• ½ cup plain hummus and 20 baby carrots
• Homemade soups portioned and frozen to grab later
• 1 cup Hearty Bean Chowder with one slice of wholegrain bread.
• Smoothies (the possibilities are endless!)
• Protein bars
• 2 hard-boiled eggs and 6 whole wheat Ak Mak crackers
• 3 oz. full-fat Ricotta cheese with 2 tbsp. honey and 1 cup halved strawberries
• 12 oz. Greek yogurt and 2 tbsp. honey
• 1 ½ cup cottage cheese, 2 tbsp. salsa and 4 oz. chopped or sliced cucumbers
• 3 hard-boiled eggs and 1 slice sprouted whole wheat toast

So that should give you a good start if you’ve been struggling like I have.  Now print this out and put it up on your fridge. Add to it as you find things you like, and cross off what you don’t. Soon you’ll have a “go-to” list that is tailored to your likes and needs!

This article from the Gracious Pantry® archives, originally posted 6/22/10.

Tiffany McCauley

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I’m Tiffany, a cookbook author, food lover, mom, and writer for MSN and the AP Newswire.
   
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7 RD-Approved Snacks Under 300 Calories | Nutrition

by MyFitnessPal’s Recipes

November 2, 2020

5/5
(3)

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Smart snacks can help control appetite, prevent you from overeating during your next meal and boost your energy levels without the sugar crash that often comes from eating processed foods. Registered dietitians give these sweet and savory snacks rave reviews and also share tips for getting the most out of each recipe.

Discover and log these recipes and more in the MyFitnessPal app!

1. CARROT CAKE ENERGY BARS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 213; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 100mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 17g; Protein: 5g

2. SAVORY ALMOND FLOUR MUFFINS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 260; Total Fat: 22g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 31mg; Sodium: 138mg; Carbohydrate: 9g; Dietary Fiber: 4g; Sugar: 1g; Protein: 11g

3. BLUEBERRY-AVOCADO SMOOTHIES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 288; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 3mg; Sodium: 281mg; Carbohydrate: 36g; Dietary Fiber: 9g; Sugar: 21g; Protein: 8g

4. TURKEY PEPPERONI ZUCCHINI PIZZAS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 220; Total Fat: 17g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 30mg; Sodium: 472mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein 12g

5. KALE EGG-WHITE QUICHE WITH SWEET POTATO CRUST | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 152; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 126mg; Sodium: 207mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 3g; Protein: 13g

6. RED LENTIL-BEET HUMMUS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 128; Total Fat: 6g; Saturated Fat:1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 223mg; Carbohydrate: 16g; Dietary Fiber: 5g; Sugar: 7g; Protein: 8g

7. NO-BAKE CASHEW COCONUT ENERGY BARS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 196; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 11g; Protein: 4g

TagsRD approvedrecipe roundupsrecipessnackunder 300 calories

About the Author

300 calorie menu – over 20 options. What to eat for dinner, lunch or breakfast? Delicious and satisfying recipes with KBJU

If you want to lose a few pounds without extreme diets, and without limiting yourself from delicious dishes, cook according to our low-calorie recipes. One serving of each meal contains 300 calories, but you won’t even feel like you’ve started a diet. Are you saying it’s impossible? Try and check! All proposed options with the calculation of KBzhu.

Contents

Important!

1. Weigh each product. “By eye” often fails us.
2. Use sugar for sweetness. deputy fit parade, stevia, erythritol. They have no calories and are not harmful to the body.
3. Avoid liquid calories (juices, smoothies, compotes…). Otherwise, there will be absolutely nothing to eat.
4. To feel full for longer, lean on protein foods.

Delicious and hearty breakfasts for 300 calories

Cheesecakes + coffee with milk

Mix in a bowl: fat-free cottage cheese, egg and oat bran flour. Form small cakes and fry them in a non-stick frying pan without oil. In order to make cheesecakes sweet, use sah. deputy with zero calories.

Ingredients and Cbju:

Fried Egg with Vegetables

Use two whole eggs and one egg white for the fried eggs. So breakfast will turn out to be balanced with the necessary amount of protein, fats and carbohydrates. Cut vegetables into any shape. Add one slice to the scrambled eggs.

Ingredients and Kbju:

Oatmeal with berries

Buy oatmeal – long cooking. She is more useful. Cook porridge with milk. Add 50 grams of any berries and a teaspoon of chia seeds. Sweeten the sah. deputy with zero calories. Instead of chia seeds, you can use one walnut or 2-3 almonds. Or add 5 g of butter to this calorie content.

Ingredients and Cbju:

Tuna Omelette + Black Milk Tea

For an omelette, beat two eggs with a fork. Salt and pepper to taste. Pour the omelette mixture into a non-stick skillet (no oil!). When it starts to set, spread the canned tuna flesh over one half. Close the tuna with the other half.

Ingredients and Cbju:

What to cook for lunch – 300 calories

Usually, a tasty and satisfying dinner requires 400-450 calories, even for slimming and keeping fit petite ladies. But if for some reason (were overdone in the morning or a party with friends is planned for the evening …) you need to fit exactly into 300 calories, see our dish options.

Chicken with vegetables + slice

Very tasty, protein-rich meal.

Chicken fillet cut into pieces. Chop all vegetables. Put the chicken with vegetables in a slow cooker or skillet. Add all spices and herbs. Put out. 5 minutes before cooking, add canned beans to the dish. Complete the finished dish with a slice.

Ingredients and Cbju:

Chicken liver with brown rice

Boil the chicken liver: put it in boiling water for 5 minutes. Measure out 30 g of brown rice and boil. Complement the dish with fresh cucumber

Ingredients and Cbju:

Braised chicken hearts with vegetables

Stew chicken hearts with onion and tomato. 5 minutes before done, add green beans. Cut a fresh cucumber for ready-made hearts.

Ingredients & Cbju:

300 calorie protein, hearty dinners

Squids stuffed with fresh cabbage

Boil two small squids (total weight when cooked no more than 200 g). Throw them in boiling water and cook for no more than 5 minutes.

Finely chop the cabbage and add salt to taste. Fill it with fat-free yogurt. Place the cooked cabbage salad in the squid carcasses. Ready! In addition, you can drink a cup of black tea with sugar 0 calories.

Ingredients and Cbju:

Canned tuna salad

Very quick recipe. You will need to buy a jar of canned tuna in its own juice. Mix it with chopped cucumbers, tomatoes and herbs. Top with natural yogurt.

Ingredients and Kbju:

Diet shawarma

Cut the pita bread into two parts. Use only one half per person for dinner. Prepare the filling: mix finely chopped boiled breast with chopped cabbage and pickles. Fill them with low-fat cottage cheese paste. Salt to taste.

Pack the stuffing into pita bread. Toast it in a dry frying pan until lightly browned.

Ingredients and Cbju:

Egg and Cucumber Salad

This is a light dinner option of eggs, cucumber and cottage cheese dressing. Boil 4 eggs. In a salad, use two whole (white + yolk) and two eggs without yolk. Chop boiled eggs, cucumbers, greens. For dressing, use soft fat-free cottage cheese and yogurt. Mix them, salt and add to the salad. Salt – to taste.

Ingredients and Kbju:

7 dinners up to 300 kcal for those who are already thinking about summer

Low fat

7 dinners up to 300 kcal for those who are already thinking about summer

50521 /16.02.2018

Dinner is probably one of the most important meals for those who want to lose weight. But there are not so many requirements for it. First, it must be. Ideally, three to four hours before going to bed. That is, if you go to bed at 23:00, then you can have dinner at 20:00. No refusals to eat after 18:00! Secondly, it should not contain carbohydrates (garnish), but only easily digestible protein (cottage cheese, eggs, fish, lean meat) and vegetables. Thirdly, you do not need more than 300 kcal at night.

Here are seven ideas for you.

#1 Broccoli Feta Omelet

Ingredients

Cooking instructions

• 1 Place a small frying pan over medium heat and brush with any oil suitable for frying.
• 2 Whisk the eggs thoroughly with salt and pepper and pour into the heated frying pan.
• 3 When the bottom layer has set, evenly spread the broccoli cut into small florets on the omelet.
• 4 Feta cheese crumbled on top of the broccoli.
• 5 Reduce the heat to low, cover the pan with a lid and cook the omelet for 2-3 minutes, until the top layer is cooked through and the broccoli is bright green.
• 6 Put the omelet on a plate and sprinkle with fresh parsley.

#2 Asparagus Puffed Frittata

Ingredients

150 g	asparagus
12 pcs.	cherry tomatoes
6 pcs.	eggs
to taste	olive oil
to taste	salt, pepper

• 1 Preheat the oven to 200 degrees.
• 2 Wash the asparagus and break off the hard ends. Cut it lengthwise and, if it’s too long, cut it in half. Grill the asparagus in a dry frying pan for 5-7 minutes on each side.
• 3 Grease an oven pan (without plastic on the handle) or an oven dish with olive oil. Lay out the halved tomatoes. Lay the asparagus on top. Whisk the eggs with salt and pepper and carefully pour over the asparagus and tomatoes.
• 4 Place on the stove until the bottom layer of eggs sets. Then put in the oven for 15 minutes or until the frittata is done.

#3 Egg soup

Ingredients

Cooking instructions

• 1 Pour water into a small saucepan.
• Frozen vegetable or chicken broth can be used instead of water.
• 2 Grate or finely chop the ginger.
• 3 Add soy sauce, sesame oil, ginger, frozen vegetables, salt and pepper.
• 4 Bring to a boil, reduce heat to low and simmer for about 5 minutes.
• 5 Beat the eggs separately.
• 6 While constantly stirring the soup, pour in the eggs in a thin stream.
• 7 Continue stirring the soup thoroughly for another minute, until the egg mixture is distributed in separate small fibers throughout the soup and is completely cooked.
• 8 Pour the soup into bowls and sprinkle with fresh green onions.

#4 Falafel

Ingredients

1 pc.	fresh chilli
50 g	cashew
50 g	coconut cream
2 teeth	garlic
½ lemon	juice
3-5 branches	parsley
½ medium	bow
1 tsp	zira
2 tbsp	linen
to taste	salt, pepper
2 cans	canned chickpeas
16 pcs.	cherry tomatoes
100 g	spinach
100 g	salad leaves to choose from

Cooking instructions

• 1 In a blender or food processor, puree the chili (without tail and seeds), cashews, coconut cream, garlic, onion, lemon juice, parsley (with sprigs), flax and spices. If the mass is too dry and does not mix, you can add a little water, the main thing is not to overdo it. Add chickpeas to the mass and continue to puree until the maximum creamy consistency. Add salt as needed.
• In fact, it is not necessary to wait for a perfectly smooth and homogeneous mass. It’s okay if here and there unground chickpeas or other ingredients will be visible.
• 2 Pour the mixture into a dish and stir thoroughly again.
• 3 Heat a heavy-bottomed pan or wok and grease with suitable oil. From the mass for falafel we sculpt balls about the size of a golf ball (weight 40-45 g). You should get 16 balls. Put the falafel in the pan and lightly crush.
• We do not throw falafel into boiling oil, but lightly fry on both sides. Because of this, the center will not fry as much as in the original. We compensate for this with a flatter shape.
• 4 Fry the falafel for 1-2 minutes on each side. While the falafel is frying, mix the spinach and lettuce in a deep bowl, cut the cherry tomatoes (4 per serving) and season with lemon juice.
• 5 Spread cooked falafel over salad (4 per serving).

#5 Chicken Cobb Salad

Ingredients:

1 pc. (200 g)	chicken breast
1 large (350 g)	tomato
1 large (200 g)	cucumber
1 pc. (150 g)	sweet pepper
1 pc. (250 g) 160	avocado
2 pcs.	egg
to taste	salt, pepper
to taste	olive oil

Cooking instructions

• 1 Bake chicken breast in your favorite way.
• 2 Hard boil eggs.
• 3 Cut all the ingredients into cubes of approximately the same size, salt, pepper and season with olive oil.

#6 Tuna Cheese Boats

Ingredients

1 pc.	medium Chinese cabbage
2 small jars 80 g each	tuna in olive oil
1 pack (250 g)	cottage cheese 5%
6 pcs.	cherry tomatoes
4-5 branches	parsley
2 teeth	garlic
to taste	salt, pepper

Cooking instructions

• 1 Mash cottage cheese with tuna from both cans and butter from one can.
• 2 Add minced garlic and finely chopped parsley. Salt and pepper to taste.
• 3 Separate Chinese cabbage into leaves. We leave the largest leaves, which are on top, for another occasion, and put 10-12 lower “boats” on a plate.
• 4 Stuff each boat with 1-2 teaspoons of tuna cheese mixture and top with 2 quarters of cherry tomatoes.

#7 Garlic Spinach Shrimp

Ingredients

3 cloves	garlic
10-15 g	ginger
⅓ pcs.	chile
4 pcs.	tiger prawns
¼ tsp	salt
½ tsp.	black pepper
½ tsp.	red pepper
20 ml	soy sauce
80 g	spinach
pinch	sesame

• 1 Cut off the head of the shrimps, clean them from legs and shell. We make a longitudinal incision along the back and take out the intestine.
• 2 Cut the garlic into thin slices, mince the ginger and cut the chili into rings.
• 3 Pour some olive oil into a hot frying pan and fry the garlic, ginger and chili.
• 4 After a minute, add the shrimp.
• 5 Salt, pepper and fry until tender, about 5 minutes.
• 6 When the shrimp are almost ready, add the soy sauce and wait for it to evaporate.
• 7 Only then add the spinach.
• We wait another minute, turn off the heat and stir everything thoroughly until the spinach is reduced.
• 8 Put the dish on a plate and sprinkle with sesame seeds.

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We asked the editorial chef, Yana Kanonik, to do at least something with oatmeal so that it would no longer remind of the culinary masterpiece of kindergartens.