How to Build 1000 Calorie Meals [Dietitian Approved]
“How to Build 1000 Calorie Meals [Dietitian Approved]” was written by Grace Guthrie, MS & edited/reviewed by Aly Bouzek, MS, RDN. Grace is a dietetic intern at Kansas State University.
Are you interested in learning how to make 1000 calorie meals for yourself or a loved one? If so, you’ve come to the right place!
In this article, we will learn what a 1000 calorie meal is and who might be interested in these kinds of meals. Next we will go over the various components that you should include in your meal, plus some ideas on what to make next.
What is a 1000 calorie meal?
A 1000 calorie meal is just as it sounds: a meal containing 1000 calories (or even a little more).
You have probably heard of calories before, and a lot of times they’re viewed as a negative thing. But calories are what give us energy, help us build muscle, and are vital to keep us alive!
You can enjoy a 1000 calorie meal at any time throughout the day. We will go over some recipes for high calorie breakfasts, lunches and dinners.
Who might need 1000 calorie meals?
Many times, people who are interested in 1000 calorie meals either need to gain weight or prevent weight loss.
Gaining Weight
Conversations around weight are usually focused on one thing: losing weight. While this may be the goal for some people, there are also plenty of people who are on the other side of the coin.
A few groups of people who may want to gain weight are older adults, athletes, and those recovering from injury or illness.
For some people in these groups, they may currently be underweight and want to bring their weight up. Athletes on the other hand may be in a normal weight category but simply want to put on more muscle to enhance their performance.
Maintaining Weight
Besides those who want to gain weight, other people may just want to prevent unintended weight loss. Unintended weight loss is not always concerning.
However, if it occurs very quickly or the person loses a considerable amount of their body weight, then it can become a problem.
For older adults in particular, maintaining weight is extremely important for well-being. Older adults are already at an increased risk of developing several chronic conditions, and being underweight only increases that risk further. (1)
There are many ways an older adult might lose weight unintentionally. Some are physical, such as difficulty chewing or swallowing, while others are environmental, such as food insecurity or medication side effects.
Regardless of the reason, we are here to help you prevent unintended weight loss and live a happy, healthy life.
Components of 1000 Calorie Meals
So we know what a 1000 calorie meal is, and who might be interested in one, but what really goes into one? Calories are in all the foods and drinks we consume.
When building a 1000 calorie meal, it’s important to include all of the three macronutrients (protein, fats, and carbohydrates). While there isn’t an exact ratio that you need to follow, each macronutrient serves a different function.
Protein
The first macronutrient we want to focus on is protein.
Protein is important for a ton of different body functions, but a few that are particularly important for older adults are muscle growth and preservation, as well as bone health. (2,3)
Losing muscle mass and bone density are common as we age, but both can lead to an increased risk of injury and illness. (4)
For most adults, 0.8 grams of protein per kilogram of body weight is enough.
As we age, research shows that increasing protein intake to 1.0-1.2 grams per kilogram of body weight is actually better for preserving muscle and promoting wellbeing. (5)
Animal Protein Sources
When it comes to adding protein to your 1000 calorie meal, there are tons of different options. Here are some great options that are both high in protein and calories:
- Chicken
- Beef
- Pork
- Fish
- Dairy products
- Eggs
You probably noticed that all of these are animal products. Animal products are notoriously high in protein, but many are also high in saturated fat (particularly fatty cuts of beef and pork).
We will talk more about fat next, but try to prioritize unsaturated fat over saturated fat when creating your 1000 calorie meals.
Plant Protein Sources
Besides animal products, there are also a number of plant sources that are good sources of protein. A few include:
- Soy products (such as tofu, tempeh, and soy milk)
- Nuts and nut butters
- Seeds and seed butters
- Beans
- Lentils
- Chickpeas
One note about plant sources is that many are not complete proteins. There are nine essential amino acids that are found in foods, and when a food contains all nine, it is considered a complete protein.
We need to get these nine amino acids from our food, because these are the amino acids that our bodies can’t make. It is essential that we get them from our diet.
The animal proteins mentioned (as well as soy) are all complete proteins, but the other plant proteins are not. When a food source doesn’t contain all nine essential amino acids, it’s called an incomplete protein.
But that doesn’t mean you can’t use plant proteins as your main protein source! Plant proteins don’t always lack the same essential amino acid, so by combining 2 or 3 plant proteins in a meal, you can easily create a complete protein!
Another great way to add protein to your diet is through protein powder. In our article, High Calorie Protein Powder for Weight Gain, we go into depth about what protein powder is, how to consume it, and which protein powders are complete proteins.
Fats
Next on the macronutrient train are fats. Fats are more calorie-dense than protein and carbohydrates, and for that reason they’re a great source of energy for your body. Plus, they help keep our blood cholesterol in check and facilitate the absorption of certain vitamins.
There are two main types of fat to be aware of: unsaturated fat and saturated fat. As I alluded to earlier, you should aim to eat more unsaturated fat than saturated.
In short, saturated fat is associated with an increased risk of various chronic conditions, whereas unsaturated fat is associated with better overall health.
It is very hard to completely eliminate saturated fat from our diets, so do your best to limit your intake without fretting too much.
Here are some ideas for unsaturated fat sources:
- Olive oil
- Nuts and nut butter
- Sunflower and pumpkin seeds
- Flax seeds
- Avocados
- Fatty fish (such as salmon, mackerel and tuna)
Carbohydrates
Last but not least are carbohydrates.
Just like protein and fat, carbohydrates are a great source of fuel for our bodies. One benefit that carbohydrates have over the other macronutrients is that many are super easy to digest, so they give us a quick boost of energy.
Carbohydrates are not always a popular macronutrient, since sugar and sweets fall into this category. While sweets like baked goods and soda do have a lot of carbohydrates, many other foods contain carbs – like fruits and vegetables!
There are two kinds of carbs you should be aware of: simple carbs and complex carbs.
Simple carbs are digested by our bodies super quickly. They give us a quick, almost immediate burst of energy, but sometimes lead to a crash later on. Things like white sugar, honey, and refined grains are all examples of simple carbs.
Complex carbs on the other hand are digested much more slowly. This is usually because they are less processed and contain more fiber. Some examples of complex carbs are whole grains, beans, fruits, and vegetables.
When picking carbs for your 1000 calorie meal, aim for at least 50% of your carbs as complex carbs.
Here are some ideas for complex carbohydrate sources:
- Whole wheat bread
- Potatoes (sweet potatoes, russet potatoes, yukon gold, etc.)
- Oats
- Rice
- Bananas
- Beans
- Carrots
- Quinoa
Recipes for 1000 Calorie Meals
Now that we’ve covered all of the components that go into a 1000 calorie meal, we’re ready to build one!
Breakfast Ideas for Your 1000 Calorie Meals
If you want to have your 1000 calorie meal for breakfast, here are some ideas that you can try:
Classic Breakfast Dish*
| Breakfast Ingredients | Protein | Calories |
| 3 whole Grade A eggs (scrambled, fried, hard-boiled, etc.) | 19 grams | 216 |
| ¼ cup shredded cheddar cheese | 7 grams | 110 |
| 2 High Calorie Apple Cinnamon Pancakes | 9 grams | 333 |
| Peanut Butter Powder Smoothie | 15 grams | 317 |
| Total for 1000 calorie breakfast | 50 grams | 976 |
High Calorie Oatmeal*
| Oatmeal Ingredients | Protein | Calories |
| 1 cup rolled oats | 12 grams | 344 |
| 2 cups 2% milk (use to prepare oatmeal) | 16.5 grams | 244 |
| 1 Tbsp brown sugar (packed) | 0 | 52.5 |
| 1 banana | 1 gram | 113 |
| 2 Tbsp peanut butter | 8 grams | 188 |
| Total for 1000 calorie oatmeal | 37.5 grams | 942 |
Substitutions:
- If dairy-free, can sub soy milk for 2% milk
- If peanut-free, can sub sunflower seed butter for peanut butter
*calorie and protein information from USDA FoodData Central
1000 calorie breakfast smoothies from our sister site, High Calorie Recipes:
- Chocolate Avocado Smoothie: 36 grams protein, 953 calories per smoothie
- 1000 Calorie Smoothie for Weight Gain: 70 grams protein, 980 calories per smoothie
Lunch, Dinner, & Dessert Ideas for Your 1000 Calorie Meals
If you want to have your 1000 calorie meal for lunch or dinner, here are some ideas that you can try. Another thanks to our sister site, High Calorie Recipes for these delicious meal ideas!
Choose 1 option from each category for your meal.
Soups (10–26 grams protein, 300–400 calories):
- Potato Leek Cauliflower Soup
- Italian Sausage and Summer Vegetable Soup with Orzo
- High Protein Lentil Soup
- Tomato Soup with Feta
Main entrées (20–24 grams protein, 400–450 calories):
- Shrimp Avocado Wrap
- Chicken Pot Pie with Vegetables
- High Protein Mac and Cheese
- Chicken Avocado Quesadilla
Sweet treats (4–6 grams protein, 200–300 calories)
- Weight Gainer Cookies
- Chocolate Coconut Cream Iced Coffee
- Peanut Butter Rice Krispie Treats
- High Calorie Blueberry Muffin
Conclusion
1000 calorie meals are a great way to keep your body healthy. Regardless, if you’re trying to gain weight or prevent weight loss, eating high calorie meals can help you get there.
When planning your meals, remember to keep a balance of the three macronutrients: protein, fat and carbohydrates. There is no specific ratio you have to follow, but try to include at least two with every meal and snack.
If you want even more delicious recipes, then make sure to head over to High Calorie Recipes!