300 – 400 Calories lunch meals with high protein content
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If you have a meal plan with 3 meals and 2 snacks per day a lunch with 300 to 400 Calories is used mostly in meal plans with 1400-1800 Calories per day.

For muscle gain your meal should contain more calories than you burn so, most probably, this type of meals, with just 350 to 400 KCal, will be suitable only if you compensate in the meals of the rest of the day. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

300-400 Cal Beef and sauteed vegetables

FoodServingCalories
Total320
Lean beef4 oz160
Sautéed vegetables
- Mushrooms1 cup20
- Onion1/4 cup15
- Peppers1/4 cup5
- Olive oil1 tbsp120
With 27 grams of proteins and a very low carbs content, this meal is ideal mainly to be included in muscle definition diets.

300-400 Cal Baked trout with vegetables

FoodServingCalories
Total372
Baked trout with lemon3 oz130
Roasted tomatoes1/2 cup22
Baked potato1 medium120
Steamed kale1/2 cup35
Chickpeas1/4 cup65
About 28 grams of proteins and a very low content of carbohydrates and saturated fats. This lunch option, like most of the fish & vegetable meals, is suitable to include both in muscle gain and muscle definition meal plans.

300-400 Cal Grilled salmon with zucchini

FoodServingCalories
Total379
Salmon, grilled3 oz120
Quinoa1 cup229
Zucchini1.5 cups30
Content of proteins – 26 grams per serving. If you like you can reduce a little bit the quantity of quinoa and add a fruit.

300-400 Cal Grilled chicken with broccoli and rice

FoodServingCalories
Total380
Chicken breast, grilled3 oz110
Brown rice1 cup220
Broccoli1.5 cups50
This meal contains 26 grams of proteins and enough Vitamin C for a full day. For better results, you can reduce the amount of rice and increase the amount of grilled chicken.

300-400 Cal spaghetti with chicken

FoodServingCalories
Total382
Whole wheat spaghetti1 cup172
Sliced chicken breast, grilled3 oz120
Zucchini1/2 cup10
Marinara sauce1/2 cup80
This meal contains about 30 grams of proteins.

300-400 Cal Turkey sandwich

FoodServingCalories
Total388
Whole-grain bread2 slices140
Turkey-breast meat3 oz88
Low-fat American cheese1 slice38
Lettuce1 cup7
Tomatoes slices3 pices10
Banana1 medium105
Although normally sandwiches are not the best idea for any diet if you choose wisely the ingredients they can be a solution mainly for the days when you are in a rush.