Delicious 700 Calorie Meals [Dietitian Approved]

“Delicious 700 Calorie Meals [Dietitian Approved]” was written by Emily Reiser, RDN, LDN & edited by Amanda Crowe, MS, RDN, CD. Final review/edit completed by Aly Bouzek, MS, RDN. 

Creating 700 calorie meals is a wonderful way to get enough calories throughout the day. Calorie needs differ from person to person. For many, eating 700 calorie meals can help with weight maintenance or weight gain. 

Specific daily caloric needs can be calculated based on your height, weight, age, and physical activity. Speak with a dietitian if you would like to learn more information about your specific calorie needs. 

Continue reading to learn more about food types and portion sizes to create balanced and delicious meals that provide at least 700 calories per plate!

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How to Structure Your Plate 

The United States Department of Agriculture recommends a specific plate structure called MyPlate, which is a great guide to provide a balance of macronutrients and micronutrients in each meal. 

Macronutrients

All food falls into at least one of three macronutrients. Macronutrients are carbohydrates, protein, and fat.  

Carbohydrates are the primary energy source for the body and assist with energy production and energy storage. 

Protein provides a major structural component to our cells and our muscles, allows chemical reactions to occur in the body, and helps us regulate our immune systems. 

Fat increases satiety of meals, provides cushions to our organs, aids in nervous system function, and allows our bodies to absorb fat-soluble nutrients. 

MyPlate & MyPlate for Older Adults

The structure provided on the MyPlate model consists of ¼ of your plate as protein, ¼ of your plate as grains and ½ of your plate as fruits and vegetables (with a focus on vegetables). A serving of dairy is also included with each meal. 

Click on the image below to learn more about MyPlate.

For older adults, we also like to mention Tufts University’s MyPlate for Older Adults. MyPlate for Older Adults utilizes the 2020-2025 Dietary Guidelines for Americans to accommodate food, drink, and exercise that are best for the health of older adults as they age.

MyPlate for Older Adults differs from MyPlate by:

• While MyPlate divides meals into 5 groups, MyPlate for Older Adults divides meals into 8 groups
• Dairy is listed as being a part of meals, separate from fluids/drinks
• Grains, protein, and dairy all share about ½ of the plate – with grains occupying the most space, and grains occupying the least
• There is a middle section of the plate that includes healthy oils (for important fatty acids and other nutrients) and herbs and spices (to help enhance flavor). 
• Consistent exercise is encouraged 

Click on the image below to learn more about MyPlate for Older Adults.

Food Groups, Portion Sizes, and Calories Per Portion 

To create a balanced meal, it is important to add protein, grains, and fruits and/or vegetables. Healthy fats and a glass of water can also be great to add to a meal. 

Fruits include oranges, grapefruits, mandarins, strawberries, blueberries, raspberries, cranberries watermelon, honeydew, cantaloupe, nectarines, apricots, peaches, mangoes, etc.

Vegetables include lettuce, spinach, kale, cabbage, cauliflower, broccoli, Brussels sprouts, collard greens, celery, asparagus, beets, pumpkins, onions, squash, sweet potatoes, tomatoes, etc.

Grains (whole grains encouraged to increase fiber intake) include oats, barley, flaxseed, oatmeal, quinoa, rye, whole wheat bread, popcorn, whole wheat crackers, etc.

Dairy (look for full-fat versions if wanting to gain weight) includes milk, yogurt, kefir, cheese, cottage cheese, sour cream

Protein includes meat, poultry, fish, shellfish, cheese, eggs, tofu, tempeh, beans, lentils, nuts, nut butters, seeds, etc.  

Fluids include water, milk, coffee, tea, juice, soup, ice cream, popsicles, or fruits and vegetables with high water content (like cherries, grapes, strawberries, bell peppers, spinach, and tomatoes)

Healthy oils include sesame oil, canola oil, corn oil, olive oil, sunflower oil, etc.

Herbs & spices include basil, celery seed, chili powder, cinnamon, cumin, garlic powder, nutmeg, onion powder, oregano, paprika, rosemary, thyme, etc. 

Exercise includes strength training or resistance training exercises such as squats, lunges, plank, push-ups, weight lifting, etc. 

Continue to read on about how portion sizes of different food groups can change the calorie amount of a meal. 

Portion Sizes

When creating a meal, look at the portion sizes of each food group to create a meal with your ideal amount of calories. 

Note that carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram. 

Adding or increasing the amount of fat-rich foods will increase your calories quicker than increasing or adding in a portion of carbohydrate- or protein-rich food. 

For example, adding 1 tablespoon of olive oil to a meal (healthy fat), will increase the calories in your meal by 126 calories. Whereas, adding 1 ounce of chicken (protein-rich food) to your meal will only add 41 calories to your meal.

Serving Sizes Using Everyday Items 

The number of servings will increase as calorie needs increase.  

Some common serving size measurements include: 

• A serving of fruits and vegetables (½ cup) is about the size of a tennis ball
• A serving of raw vegetables (1 cup) is about the size of a baseball
• A serving of meat (3.4 oz) is about the size of a deck of cards 
• A serving of fish (3 oz) is about the size of a checkbook
• A serving of grains (½ cup) is about the size of a tennis ball
• A serving of cheese (1.5 oz) is about the size of 2 dice
• A serving of nut butter (2 Tbsp) is about the size of a ping pong ball 
• A serving of dried fruit, nuts, or seeds (¼ cup) is about the size of a golf ball
• A computer mouse is one medium baked potato. 

Calories Per Serving

Take a look at the examples below to get an idea of how many calories are in a serving size:

One serving of vegetables, such as ½ cup of cooked vegetables or 1 cup of raw vegetables, contains around 35 calories each.

One serving of fruit, such as ½ cup of fruit, 1 small fruit (the size of a tennis ball), or 1 cup of berries, contains roughly 80–100 calories each.

Grains and starch servings, such as 1 slice of bread, ¼ of a bagel, ½ hamburger bun, 1/3 cup rice, ½ cup pasta ½ cup rice, or ½ cup sweet potato or ½ cup green peas, contains approximately 80 calories each. 

Very lean protein servings include 1 oz fish fillets such as cod, or flounder, canned tuna and shellfish, ¾ cup non-fat cottage cheese, 2 egg whites, and 1 oz fat free cheese contains around 70 calories each. 

Lean protein servings, such as 1 oz dark meat chicken without skin, salmon, veal, pork tenderloin or lean beef, are about 40–60 calories each. 

Fattier protein servings, such as 1 oz prime beef cut, pork chop, 1 egg, ¼ cup ricotta cheese, and 4 oz tofu, contain roughly 65–95 calories each. 

Fat servings, such as 1 tsp olive oil, butter, mayonnaise, margarine, 1 Tbsp reduced-fat mayonnaise, salad dressing, cream cheese, 1/8 avocado, 8 black olives, 10 green olives, 1 slice bacon, generally contain 30–45 calories each. 

Calorie Counts for Common Foods 

Below, you will find common foods, separated by food groups. Within each food group, you will then find calorie counts per serving. 

This can be a helpful tool when creating your own 700 calorie meals. Let’s get to it!

Fruits 

• Cantaloupe → ½ cup: 30 calories
• Apple → 1 medium: 122 calories 
• Orange → 1 medium: 77 calories
• Strawberries → ½ cup: 27 calories
• Blueberries → ½ cup: 43 calories

Vegetables

• Carrots, raw → 1 cup: 50 calories 
• Spinach, raw → 1 cup: 7 calories 
• Lettuce, raw → 1 cup: 5 calories 
• Green Beans, canned → ½ cup: 17 calories 
• Broccoli, raw → ½ cup: 18 calories 

Grains/Starches

• Rice, cooked → ½ cup: 102 calories 
• Pasta, cooked → ½ cup: 110 calories 
• Whole Wheat Bread → 1 slice: 92 calories
• Potato, cooked → 1 medium: 214 calories 
• Sweet Potato → 1 medium: 135 calories 

Proteins 

• Chicken breast, grilled → 3 oz: 150 calories
• Pepper steak → 3 oz: 124 calories
• Salmon, grilled → 3 oz: 155 calories 
• Shrimp, cooked → 6 large/jumbo: 81 calories
• Black beans, canned → ½ cup: 120 calories 
• Kidney beans, canned → ½ cup: 122 calories
• Chickpeas, canned → ½ cup: 132 calories

Fats 

• Olive Oil → 1 Tbsp: 126 calories
• Butter → 1 Tbsp: 104 calories
• Avocado → ½ avocado: 120 calories
• Walnuts → 1 oz: 185 calories
• Chia Seeds →  2 Tbsp: 102 calories
• Pumpkin Seeds → 1 oz: 86 calories

Delicious 700 Calorie Meals

Below are some ideas to help you create balanced meals with close to/over 700 calories. 

Breakfast Ideas for 700 Calorie Meals

Eggs with Toast and Fruit: 710 calories

• 2 eggs, 1 Tbsp olive oil, 2 slices whole wheat toast, 2 Tbsp butter, 1 Tbsp jam, 1 cup cantaloupe

French Toast with Strawberries and Turkey Sausage: 711 calories

• 2 slices French toast, 1 tsp butter, 3 Tbsp maple syrup, 1 cup strawberries, 2 oz turkey sausage

Avocado Toast with Fried Eggs, Tomatoes, and Arugula: 703 calories

• 2 slices whole wheat toast, 1 avocado, 2 fried eggs, ½ tomato, 1 cup arugula, 1 cup zucchini, 1 tsp olive oil

Breakfast Burrito with Turkey Bacon, Eggs, and Spinach: 710 calories

• 2 medium whole wheat tortillas, 3 eggs, 3 medium slices turkey bacon, 1 cup spinach, ¾ cup avocado 

Oatmeal with Nuts, Seeds, and Fruit: 700 calories

• 1 cup cooked oatmeal, 1 oz walnuts, 2 Tbsp chia seeds, 1 oz pumpkin seeds, 1 cup blueberries, 2 Tbsp maple syrup

Lunch Ideas for 700 Calorie Meals 

Turkey and Cheese Sandwich with Carrots and Hummus, and an Apple: 718 calories

• 2 slices whole wheat bread, 3 slices turkey deli meat, 1 slice American cheese, 1 cup lettuce, ½ tomato, 1 Tbsp light mayo, 1 cup carrots, ¼ cup hummus, 1 medium apple

Vegetarian Chili with Rice, Side Salad, and Baked Apple: 724 calories

• 1 cup vegetarian chili, ½ cup brown rice, 1 cup side salad, 1 Tbsp Italian dressing, 1 medium baked apple

Salmon with Couscous, Mushrooms, and Zucchini: 717 calories

• 4 oz salmon, 1 cup couscous, ½ cup mushrooms, 1 cup zucchini, 1 cup squash, 1.5 Tbsp olive oil

Tuna Sandwich with Mixed Nuts and an Orange: 701 calories

• 2 slices whole wheat bread, 1 can tuna, 3 Tbsp light mayo, 1 medium celery stalk, ½ tomato, ½ cup arugula, ¼ cup mixed nuts, 1 medium orange

Bento Box Lunch: Hard Boiled Eggs, Cheese Stick, Chips and Guacamole, and Cantaloupe: 700 calories

• 2 hard-boiled eggs, 1 cheese stick, 16 tortilla chips, ½ cup guacamole, 1 cup cantaloupe

Dinner Ideas for 700 Calorie Meals

Chicken with Brown Rice and Broccoli: 700 calories

• 3 oz grilled chicken breast, 1 cup brown rice, 1 cup broccoli, 1.5 Tbsp olive oil, 1 medium apple

Shrimp with Pesto Pasta and Squash: 702 calories

• 6 large/ jumbo shrimp, 1 cup pasta, 3 Tbsp pesto),3 pieces sun-dried tomatoes, 1 cup squash

Greek Salad with Buttered Roll: 700 calories

• 1.5 cups lettuce, ½ tomato, ¼ cup carrots, ¼ cup cucumbers, ¼ cup feta cheese, 2 Tbsp Green Goddess Dressing, ½ an avocado, 1 medium whole wheat roll, 2 Tbsp butter

Chicken with Potatoes and Green Beans + Yogurt with Strawberries: 703 calories

• 3 oz grilled chicken breast, ½ cup roasted potatoes, 1.5 Tbsp olive oil, 1.5 cups green beans, 5.3 oz container whole milk vanilla Greek yogurt, 1 cup strawberries

Fajita Tacos and Blueberries: 700 calories

• 2 medium whole wheat tortillas, 3 oz ground turkey, ⅓ cup Mexican cheese, 1 cup sautéed peppers and onions, ¼ cup blueberries

Conclusion 

The amount of calories in your meal depends on what foods you add to your meal and the portion size of each food.

A great way to increase the calories (if your meal is less than 700 calories) is to add some higher calorie/higher fat foods while you cook or with your garnish. You can add some avocado, olive oil, nuts or seeds. 

To create a balanced meal, try modeling MyPlate or MyPlate for Older Adults. Both contain protein, grains, fruits and vegetables, dairy, and healthy fats. From there, you can adapt your meal to fit your calorie needs. 

Use the above meals for ideas of 700 calorie meals to create, and feel free to be creative constructing your own 700 calorie meals. 

You can also visit our sister site, High Calorie Recipes, for more ideas such as this delicious Peanut Butter Stuffed French Toast recipe. Or, try checking out our comprehensive article on all things High Calorie Foods!

Comment with your favorite 700 calorie meal below.