300 – 400 Calories dinner meals without dairy products
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These dinners are ideal if you don’t like or if you try to avoid dairy products. If you have a meal plan with 3 meals and 2 snacks per day a dinner with 300 to 400 Calories is used mostly in meal plans with 1400-1800 Calories per.
It is not recommended to have a gap bigger than 500 Calories between your intake and your daily calorie consumption. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator

300-400 Cal Salmon with vegetables

Baked salmon
- Salman4 oz120
- Olive oil1/2 tbsp60
Steamed broccoli1/2 cup28
Baked sweet potatoe1 medium134

300-400 Cal Baked trout with vegetables

Baked trout with lemon3 oz130
Roasted tomatoes1/2 cup22
Baked potato1 medium120
Steamed kale1/2 cup35
Chickpeas1/4 cup65
This dinner option, like most of the fish & vegetable meal variety is perfect to be included in your weight loss diet.

300-400 Cal Grilled chicken with rice and broccoli

Chicken breast, grilled4 oz150
Brown rice1 cup220
Broccoli1 cups30
This meal has a low content of fats and high proteins & carbohydrates content. Instead of rice, you can have a big baked potato.

300-400 Cal Beef with vegetables

Lean beef3 oz150
Sautéed vegetables
- Mushrooms3/4 cup90
- Onion1/4 cup30
- Peppers1/4 cup35
- Olive oil2 teaspoons80
This meal has a high content of Vitamine B and Minerals (Zinc, Copper, Magnesium)

300-400 Cal Spaghetti

Whole wheat spaghetti1 cup172
Sliced chicken breast, grilled3 oz120
Zucchini1/2 cup10
Marinara sauce1/2 cup80

300-400 Cal Shrimps

Shrimps3 oz90
Peas1/2 cup58
Couscous1/4 cup164
Hoisin sauce1 tbsp35
Red peppers1/4 cup12

300-400 Cal Vegan Burger

- Black bean veggie burger1 piece115
- Whole-wheat bun1 piece120
- Tomato3 slices10
- Romaine leaf2
- Onion rings2 pieces3
Fresh orange juice1 cup120
It is lighter compared to a regular burger but it also has a lower protein content. You can add this in your meal plan especially if you try to avoid eating meat.