Diet Plan

How to Eat 1000 Calorie Breakfast: An Effective Meal for Muscle Gain

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Everyone knows breakfast is the most important meal of the day. A 1000 calorie breakfast is a full-fledged meal for a day, and for those trying to gain weight, breakfast can be the best meal to pack in the calories. What’s your requirement? Need to gain muscle or want to maintain your healthy weight?

In this article, check out these high-calorie breakfast recipes that will set you up for the day to come. They’re super yummy, easy, and packed with nutrition.

Must Read: 800 Calorie Breakfast

Do you want to gain weight or add muscle? Then it’s important to consume meals that are high in calories. By consuming more calories than you burn, you’ll be heavy on the pounds. And when it is combined with resistance training, you’ll build up muscle.

Breakfast is the best time to put in those extra calories. After all, as we know, breakfast is an important meal of the day, right? So, today I’m sharing 15 High-Calorie Breakfast Ideas. They’re not only rich in calories but delicious too. These breakfasts are delicious and could help you in gaining weight with success.

Why Would You Want a Healthy High-Calorie Breakfast

We know, and it is often seen, that articles are all about healthy, low-calorie breakfast ideas. But the fact is that not every individual is required to lose weight. There are many individuals out there trying to gain weight. Or at the very least prevent losing unpurposeful weight loss.

A healthy, high-calorie breakfast could aid someone underweight or observing unintended weight loss meet their weight gain goals.

High-Calorie Diet

The basis for gaining weight is to follow a high-calorie diet. Primarily, all foods consist of calories, though they can differ in how much they are. For instance, celery is well known for being less in calories.

Must Read: 2200 Calorie Meal Plan

On the other hand, Avocados are very rich in heart-healthy calories.

If you wish to gain weight, you primarily must consume more calories than your body uses to work.

High-Calorie Breakfast Foods

Breakfast is an ideal meal for fulfilling your weight gain motives. Many individuals wake up hungry and ready to eat, and many breakfast meals contain high-calorie components.

Some examples of high-calorie food items used in breakfast include:

  • Whole fat milk
  • Cream
  • Cheese
  • Avocado
  • Nuts
  • Seeds
  • Nut Butter
  • Eggs
  • Butter

The chances for healthy, high-calorie breakfast ideas are infinite. The recipes shared in this article are only meant to guide and encourage you to continue preparing delicious high-calorie meals.

11 Healthy High-Calorie Breakfast Ideas

1000 Calorie Breakfast

Without further delay, here we present you our healthy, calorie breakfast recipe options:

  1. Breakfast Chia Pudding Parfait
  2. High Protein Banana Nut Muffins
  3. Breakfast Casserole Cups
  4. High-Calorie Overnight Oats
  5. Cherry Parfait
  6. High-Calorie Egg Breakfast
  7. Coconut Oil Smoothie
  8. High-Calorie Peach Muffins
  9. Summer Vegetable Frittata
  10. Peanut Butter Stuffed French Toast
  11. Date and Walnut Loaf

Facts Before Eating 1000 Calorie Breakfast

If you’ve been unsuccessful in your target to get bigger and stronger, the answer might be you simply require more calories. Not crappy calories either; clean, nutritious calories, as I’m supposing your goal is to get muscular, not fat.

It all begins with breakfast. Take a good breakfast, and you’ll be on track for the rest of the day. That’s what I’m trying to help you with today.

When size and strength are the targets, you must use a higher carbohydrate method. If fat gain and insulin sensitivity cause an issue, do change the types of carbs and start to drop them.

The macronutrient breakdown you need to begin with is 40/30/30 (carbs/pro/fat). This isn’t more carbs by many standards, but with low carb preference, 40% of calories from carbs is 50-100% higher than the maintenance level for most people.

The next step is to distribute calories and carbohydrates, comprising types of carbohydrates. As a rule, try to keep meal sizes the same during the day and twist the variety of calories that make up those meals.

Here’s how to break it down depending on the carbs type. If you work out in the morning, follow this regime:

Morning Workout

  • Meal 1: Carbs & fruits/vegetables
  • Meal 2: Workout Nutrition
  • Meal 3: Carbs & fruits/vegetables
  • Meal 4: Carbs & fruits/vegetables
  • Meal 5: Veggies & legumes
  • Meal 6: Veggies & legumes

If you do work out in the evening, follow this regime:

Evening Workout

  • Meal 1: Starchy carbs & fruits/vegetables
  • Meal 2: Vegetables & legumes
  • Meal 3: Vegetables & legumes
  • Meal 4: Workout Nutrition
  • Meal 5: Starchy carbs & fruits/vegetables
  • Meal 6: Starchy carbs & fruits/vegetables

As you can see, when you work out, you require a heavy dose of starchy carbs first in the morning. You are required to do this for two reasons.

1. Restore Glycogen Levels

As we know, glycogen residues are primarily reduced first thing in the morning due to your overnight fast. If you’re in a hypertrophy stage, you’ll hopefully be getting an even longer night’s sleep, which shows that you could be even more depleted.

2. Counteract Cortisol

A heavy dose of starchy carbs will produce a larger secretion of insulin. Cortisol levels follow a circadian rhythm, which means cortisol levels will be greater in the morning. Insulin counteracts cortisol, and the slightly enhanced insulin sensitivity in the morning compared to the evening makes first thing in the morning a tricky time to fight cortisol with insulin.

Putting Your Plan Into Action on 1000 Calorie Breakfast

Theory and strategy are pretty good but let’s put this into action. Below you’ll find 15 nutrient-rich breakfasts ranging from 850-1000 calories each. They’re all 40/30/30 and will help you get your daily pursuit for size and strength off on the right foot.

1000 Calorie Breakfast Menu

Here are some nutrient-rich and healthy breakfast options, along with their nutritional value. These are as follows:

1. Healthy Carrot Cake Smoothie

It’s time for Healthy Carrot Cake Smoothie. Yes, you read it correctly. It’s a carrot cake in a smoothie shape, and it works totally.

The almond milk and Greek yogurt make the cake more creamy. The nutmeg, cinnamon, and fresh ginger provide it with that traditional carrot cake flavor.

Meanwhile, the walnuts incorporate crunch, and the banana has a natural sweetness. You’ll be in carrot cake heaven. It’s loaded with protein. So, it’s super filling.

Per Serving:

  • Calories: 522
  • Fats: 26g
  • Protein: 20g
  • Carbs: 58g
  • Fiber: 11g
  • Sugar: 32g

2. Easy Cassava Flour Waffles

Are you a kind of waffle person? Go for these Easy Cassava Flour Waffles.

They’re spongy, yummy, and taste like your classic waffle. But unlike your classic waffle, they consist of no gluten, or we can say they are glutenless.

So, they’re perfect if you’re preventing gluten and healthier for you too. That’s because you use cassava flour to prepare them. Apart from being gluten-free, cassava flour is full of nutrition.

It consists of a ton of Vitamin C. One cup provides all the essential requirements of Vitamin C. Hence, it helps boost your immunity. What’s more, it doesn’t have a strong taste.

So, you can utilize it for baking and thickening sauces. If you’d like to try it, go for it. Now, 2 waffles give you more than 700 calories. But to add even more calories, dress them with some nut butter.

Per Serving:

  • Calories: 724
  • Fats: 51g
  • Protein: 11g
  • Carbs: 58g
  • Fiber: 5g
  • Sugar: 8g

3. Honey Pecan Granola

Do you love having cereal for breakfast? Then go for this Honey Pecan Granola.

It’s full of delicious flavors and processed with all-natural ingredients – unlike store-purchased granola.

The almonds, pecans, sunflower seeds, and pepitas make it nicer and crunchy, and the cinnamon and honey have a natural sweetness.

What’s more, this granola requires only 13 minutes, and since it makes 4 cups, you can have a huge amount of granola for the rest of the week.

It can last even more if you store it in an airtight container. I suggest using a glass container. They are not only airtight, but they also look mesmerizing.

Per Serving:

  • Calories: 677
  • Fats: 37.9g
  • Protein: 17.3g
  • Carbs: 63.5g
  • Fiber: 12.8g
  • Sugar: 5.9g

4. Coconut Milk Chia Pudding

Are you looking for a vegan breakfast that will fill you up? Try Coconut Milk Chia Pudding. It is creamy, yummy, and so coconut-like. That’s because you would be using 3 coconut ingredients: coconut milk, coconut cream, and shredded coconut.

Despite being delicious, coconuts are really good for you. Coconut milk and coconut cream contain healthy fats termed medium-chain triglycerides (MCTs).

MCTs encourage heart health and are a good energy source. Meanwhile, coconuts are a good source of magnesium, which is significant for strong bones and is high in calories. Hence, it could help you gain weight.

Preparing this pudding is very easy. You need to add your pudding ingredients to a bowl and mix all of them very well. Later cover the bowl, and put it in the fridge overnight.

Apart from making for a tasty breakfast, this pudding serves as a perfect dessert. Dress in shredded coconut and some berries.

Per Serving:

  • Calories: 617
  • Fats: 46g
  • Protein: 7.8g
  • Carbs: 48g
  • Fiber: 11g
  • Sugar: 30g

5. Keto Breakfast Burrito

I like Breakfast Burritos, and I’m sure many of you do. But I don’t like all the carbs they consist of. All those carbs make you sleepy. So you wish to sleep at your desk.

This Keto Breakfast burrito comprises all of the good stuff. These contain spongy scrambled eggs, cheese, bacon, and sausages, and they consist of none of the bad stuff – like carbs. In short, 1 burrito consists of less than 3 grams.

To make it low carb, you’ll be discarding the flour tortillas. Instead, you could use homemade cheese tortillas. Preparing the cheese tortillas is not tough. Begin by putting some shredded mozzarella cheese on a skillet over medium heat.

Then heat for about 2 minutes until the edges are golden brown. That’s it.

Apart from being delicious, cheese tortillas are nutritious too. They are loaded with calcium which is essential for strong bones. As they’re high in fat, they’re also high in calories. So, they’re best for your weight gain goals.

Per Serving:

  • Calories: 536
  • Fats: 42g
  • Protein: 50g
  • Carbs: 2.8g
  • Fiber: 0g
  • Sugar: 1.3g

6. Keto Low Carb Quiche Lorraine

Searching for another low Carb breakfast? This Keto Low Carb Quiche Lorraine is a perfect option.

It’s rich, delicate, and tastes amazing. You’ll definitely wish it in your weekly breakfast rotation. What’s more, it performs double duty. You can even take it for lunch or dinner.

 It’s very nutritious and contains Vitamins A and C, which are good for your immune system. It even gives you calcium too.

To make this low-carb quiche, you’ll utilize almond flour for your crust. Almonds are not only less in carbs, but they are also nutritious. It is a good source of Vitamin E, which is best for your skin. It has a lot of heart-healthy fats.

It is even best for your bones. It’s because it consists of bone-building vitamins such as manganese, magnesium, and phosphorus. Apart from using it in your baking, you could also try it to bread your meats. 

Per Serving:

  • Calories: 574
  • Fats: 52g
  • Protein: 18g
  • Carbs: 14g
  • Fiber: 4g
  • Sugar: 3g

7. Cacao Chia Pudding

Are you searching for a power breakfast? It is here. Yes, It’s sweet, creamy, and chocolatey. I am sure it satisfies your chocolate cravings and is full of superfoods such as unsweetened cacao powder and chia seeds.

Cacao powder is a good source of antioxidant polyphenols. Cacao powder could even decrease stress and improve peace.

 Let’s not forget about Chia seeds. Chia seeds are a good origin of plant-based protein.

They consist of omega-3s, which are good for your heart. They also contain calcium, phosphorus, and magnesium, which are good for strong bones.

Preparing this pudding doesn’t take much time. Put your pudding ingredients into a bowl, and mix them well. Then cover the bowl, and keep it in the fridge overnight.

Once it’s ready, dress it in berries and shredded coconut.

Per Serving:

  • Calories: 517
  • Fats: 39g
  • Protein: 8.5g
  • Carbs: 39g
  • Fiber: 11g
  • Sugar: 18g

8. Chickpea Avocado Toast

Avocado Toast is my favorite right now, for a good reason.

It’s so easy to prepare for those hectic mornings, and it tastes yummy. But it seems to be missing a little something, such as protein. Protein not only aids you in feeling full but also helps build muscle.

This Chickpea Avocado Toast is loaded with delicious flavors and textures. You could have creamy avocado, savory and nutty chickpeas, and crisp sour bread.

What more could a person want? Apart from being rich in protein, chickpeas are good for you too. They also consist of fiber which enhances digestive health.

They even comprise manganese which is essential for strong bones. Hence, take up those chickpeas.

Per Serving:

  • Calories: 507
  • Fats: 26g
  • Protein: 16g
  • Carbs: 57g
  • Fiber: 18g
  • Sugar: 8g

9. Breakfast Enchiladas

I like weekends, as I’m sure many of you do too. You get to sleep in and roam around in your pajamas. But at last, you do have to eat.

These Breakfast Enchiladas are good for leisurely breakfasts. You could even have them for lunch. They consist of a traditional American breakfast. These contain breakfast sausage, hash browns, and scrambled eggs.

The pepper jack cheese, poblanos, red bell peppers, and salsa verde put a Mexican twist. It’s a fiesta in your mouth. Not only are these enchiladas tasty, but they are nutritious too. They have immune-boosting Vitamins A and C and give you calcium.

Moreover, one batch prepares 8 servings, and they freeze pretty well. So, you can hold one whenever your cravings strike. 

Per Serving:

  • Calories: 578
  • Fats: 35g
  • Protein: 31g
  • Carbs: 29g
  • Fiber: 2g
  • Sugar: 5g

10. Poached Egg Buddha Bowls

You thought Buddha Bowls were just for lunch or dinner? You need to think twice.

These Buddha Bowls are loaded with flavor. The crispy earthiness of the wheat berries is managed by the creaminess of the poached egg. The Greek olives and ricotta cheese add some Mediterranean flavors.

Apart from adding texture, wheat berries are nutritious too. Berries are good for bones as they provide a good amount of Manganese. They provide iron which helps you in keeping your energy levels up. They are even rich in selenium, a powerful antioxidant.

Apart from using them in Buddha Bowls, you can put them in chilis or even soups.

Preparing these Buddha Bowls does take some time. That’s because the wheat berries took an hour to cook. So, you could wish to make a batch of wheat berries before time. In this way, you could save time in the morning.

Per Serving:

  • Calories: 526
  • Fats: 24g
  • Protein: 21g
  • Carbs: 58g
  • Fiber: 10g
  • Sugar: 5g

11. Healthy Hot Chocolate Breakfast Cereal

Are you a chocolate lover? Then you’ll love this Healthy Hot Chocolate Breakfast Cereal.

It’s sweet, creamy, and chocolatey. It’s like hot chocolate but in the shape of hot cereal. So it’s good for cold winter mornings. Unlike regular hot chocolate, this cereal consists of a lot of protein. That’s because you’re putting in vegan vanilla protein powder.

 It is processed with organic ingredients and has no artificial sweeteners, colors, or flavors.

Per Serving:

  • Calories: 482
  • Fats: 15g
  • Protein: 19g
  • Carbs: 73g
  • Fiber: 9g
  • Sugar: 28g

12. High Protein Healthy Egg Scramble with Quinoa

Do you want to ramp up the protein content of your scrambled eggs? Make this Egg Scramble.

It’s spongy and delicious – just like a regular Egg Scramble. But it has an extra secret component, and that ingredient is quinoa. So, you’re having a nice boost of plant-based protein.

Per Serving:

  • Calories: 446
  • Fats: 26.2g
  • Protein: 23.9g
  • Carbs: 29.6g
  • Fiber: 0g
  • Sugar: 0.7g

13. Savory Breakfast Bowl

Are you looking for another savory breakfast? Here you could look for.

It’s full of yummy, savory foods. There’s plenty of wilted spinach, cherry tomatoes, eggs, quinoa, creamy avocado, and cottage cheese.

Hence, it’s pretty delicious and for even more flavor, feel free to add some bacon.

However, this dish consists of a good amount of healthy foods. So, you definitely need to go for some bacon.

In fact, this dish gives 20% of your daily Vitamin A needs and a whopping 40% of your daily Vitamin C requirement. If you do not like cottage cheese? You could add mayo instead.

Per Serving:

  • Calories: 654
  • Fats: 40g
  • Protein: 23g
  • Carbs: 54g
  • Fiber: 13g
  • Sugar: 7g

14. Savory Breakfast Salad

We could do with more veggies in our diet. This Savory Breakfast Salad aids you in doing just that. It’s loaded with veggies such as sweet potatoes, mixed green, and avocado, and it even possesses fruit like strawberries.

Homemade hummus binds everything together. After eating it, you may never purchase the packed stuff again. What’s more, the hummus requires only 7 minutes to prepare.

So, you could have nice management of sweet, savory, creaminess, and crunchiness. Can you imagine eating cheese could be so yummy?

No, that wasn’t a typo.

Begin by microwaving your undrained chickpeas and garlic cloves in a bowl. Then put your chickpeas, garlic, lemon juice, salt, tahini, and part of the chickpea liquid in a food processor.

Then process it until it gets smooth, putting in olive oil while mixing. It is such an Easy peasy recipe.

Per Serving:

  • Calories: 523
  • Fats: 37.9g
  • Protein: 7.5g
  • Carbs: 57.6g
  • Fiber: 15g
  • Sugar: 15.3g

15. Keto Avocado Toast

Do you wish to enjoy Avocado Toast – without all the carbs? Then go for this Keto Avocado Toast.

It is a creamy, runny fried egg sitting on a bed of avocado mash and cheese toast. So, you could have the perfect balance of crispiness and creaminess.

In fact, I choose this Keto Avocado Toast over the native. That’s because of the cheesy and the cheese toast. Apart from being low in carbs, this Avocado Toast has a lot of fat. So, it consists of more calories.

Preparing the cheese toast is so easy. Just scatter some shredded cheese on a parchment-paper-lined microwavable plate. Then microwave on high for 2 minutes and let it cool down.

Per Serving:

  • Calories: 706
  • Fats: 57g
  • Protein: 38g
  • Carbs: 14g
  • Fiber: 9g
  • Sugar: 1g


The pre, mid, and post-workout windows are critical for gaining muscle mass, but breakfast keeps you on the fast track to Hypertophytown. These 1000 calorie breakfast options, which I discussed above, are super delicious, healthy, and easy to prepare.

 One who is fond of building muscle or gaining weight must try these delicious breakfast recipes, which are under 1000 calories. It keeps you fuller and supplies vital nutrients that are beneficial for bodybuilding and gaining weight.

Just give a few of these quick and easy recipes a try and notice why your Grandma always suggested to you that breakfast is the most important meal of the day.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. What is a 700 calorie breakfast?

Answer: A 700 calorie breakfast is a big, nutritious breakfast unless you dine or purchase it from a restaurant.

Question 2. What is a 400 calorie breakfast?

Answer: 400 calorie breakfast consists of the following options:
-Poached eggs with smashed avocado & tomatoes
-Prawn & egg on toast
-Air fryer bacon
-Peanut butter overnight oats
-Pink barley porridge with vanilla yogurt
-Black beans & avocado on toast
-Green shakshuka
-Summer porridge

Question 3. What meals are under 1000 calories?

Answer: A 1000 calorie meal is broken into different meals throughout the whole day. It includes mid-morning- 1 apple and 2 walnuts. lunch- 1 Katori dal, 1 Katori paneer bhurji, and 1 chapati, Snack- 1 cup green tea, 2 almonds, dinner- 1 Katori vegetable macaroni.

Question 4. What is a good protein breakfast?

Answer: A good protein breakfast comprises the following options:
-Mocha banana protein smoothie bowl
-Jumbo chickpea pancake
-Grain-free banana protein pancakes
-Freezer-friendly spinach feta breakfast wraps
-Breakfast BLT salad
-Chickpea scramble breakfast bowl

Question 5. Is it better to eat a big breakfast or dinner?

Answer: Individuals who consume a big breakfast burn twice as many calories as those who consume a larger dinner.

Question 6. Is a 500 calorie breakfast too much?

Answer: If weight loss is your goal, eating 300 to 500 calories for breakfast is suggested.

Question 7. How much is too much for breakfast?

Answer: An average daily consumption at breakfast is 500 calories and above; it is not suitable for everyone.

Question 8. Are 900 calories for breakfast too much?

Answer: Yes, 900 calories are too much; many people don’t require more than 500 calories.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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