What Is a Robust 1000 Calorie Meal for Weight Loss

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While it is usually not common practice to eat 1000 calorie meal in one sitting, there are specific examples where it could be beneficial. You could consume 1000 calories in a meal if you’re trying to cut down meal regularity or if your routine doesn’t allow you to consume small frequent meals throughout the day. But when eating large-calorie meals, it’s essential to check out the macronutrient and micronutrient content of the food you’re consuming.

We all have times when we are required to watch our calorie intake. Maybe you’re trying to lose weight, or perhaps you want to eat healthier, or maybe you’re just trying to eat better for your health. Whatever your reasons for wishing to keep track of your calories, the first step is figuring out how many calories you should eat.

Must Read: 7-Day Diet Plan To Lose 10 Pounds

1000 calorie meal plans are planned to help you lose weight by ensuring that you consume fewer calories than you would while still achieving all the nutrients your body needs. When adapted correctly, such a diet may be beneficial in assisting you in losing weight.

For example, if you cut your calorie intake by 1000 calories daily, you could expect to lose one pound weekly. You could plan your 1000 calorie diet in various ways, like increasing your calorie consumption on specific days or enhancing the intensity of your workouts.

Remember that eating extremely high-calorie meals could come with some adverse side effects for specific people. For example, eating a calorie-rich, high-volume meal could lead to digestive issues or feelings of fatigue and dullness.

 In this article, I will discuss:

  • Why and when it’s good to eat 1000 calories in a meal
  • Who must be consuming 1000 calories per meal
  • Guide on how to get 1000 calories per meal
  • Examples of 1000 calorie meal plan
Table of Contents

Can You Eat 1000 Calories in a Meal?

While it is more commonly appreciated for people to consume smaller, frequent meals throughout the day, there is nothing naturally wrong with consuming 1000 calories in one sitting.

In fact, for certain people with higher calorie requirements, eating 1000 calories in a meal could be essential to fulfill their daily calorie needs.

The regularity and size of your meal are not as significant when trying to stabilize your ideal weight or gain weight. Instead, you must ensure that you are regularly consuming within your daily maintenance or bulking calories.

In those situations, the number of meals you consume in a day and the size of those meals eventually comes down to personal choice.

It is significant to record that if you’re in a calorie deficit as you’re trying to lose weight or if your daily calorie need is relatively low, it will be very tough for you to be able to consume 1000 calories in one meal.

For example, if you typically consume 1400 calories in one day, consuming 1000 calories in one meal would lead to you only being able to eat roughly 1.5 meals daily.

Additionally, it is essential to keep your meal stable if you plan to eat 1000 calories at one time and not eat your calories from one macronutrient. 

Making sure you consume a balanced amount of protein, fat, and carbs in your 1000 calorie meal will aid in ensuring stable energy, stabilize blood sugar, and better digestion, and help you feel fuller for longer.

A rule of thumb is to eat 25-35% of calories from protein, 45-55% from carbohydrates, and about 20-30% from fats.

Who Must Be Eating 1000 Calories per Meal?

There are a different variety of people that will benefit from consuming 1000 calories in one meal. Whether or not you must be eating 1000 calories in a meal will rely primarily on parameters like your typical meal regularity, your current calorie needs, and your personal choice.

As discussed in the above section, it would make much more sense for a person to eat 1000 calories in one meal if they have a higher daily calorie need.

While the people mentioned above could fragment this 3000-calorie daily requirement into several smaller meals, his routine could not allow him to stop and frequently consume throughout the day.

Hence, it would be significant for him to ensure that he is getting in the correct number of calories when he can stop and eat.

Additionally, some people could simply prefer to consume less frequently throughout the day. However, people wish to practice intermittent fasting, which requires people to drink their calories for a time-restricted duration throughout the day.

Suppose someone was adapting a fasting routine of 16 hours with an eating window of 8 hours and had a calorie need of 3000 calories. It would be much simpler and more efficient for these people to get their calories in with a few larger meals slightly than numerous small meals during 8 hours.

Although, if you choose to consume every few hours and feel better doing this, consuming 1000 calorie meal could not be correct for you.

How to Achieve 1000 Calories per Meal?

If you are targeting to eat 1000 calories in a meal, there are specific practices that you could build to help you reach your target.

Here are six tips that could help you to increase the number of calories that you eat at one time:

  • Put extra oil when cooking your veggies
  • Utilize high-calorie condiments and spreads
  • Put nuts and seeds into your meals
  • Go for fattier cuts of meat and fish
  • Opt for full-fat dairy
  • Don’t go for low-calorie foods

1. Put Extra Oil When Cooking Your Veggies

One simple and highly efficient way to add a required number of calories to any meal is to cook your veggies in a good quality oil.

Oil is relatively high in calories, especially fat calories, while also relatively low in overall volume and fiber, which means that you could add calories without filling up too rapidly.

Some of the best cooking oils you could comprise in your diet are extra virgin olive oil, extra virgin coconut oil, and avocado oil. You could use these oils in the cooking method or even use them as a topping (e.g. extra virgin olive oil and vinegar on a salad).

2. Utilize High-Calorie Condiments and Spreads

Not only does putting condiments and sauces to your food enhance the calorie content of your meal, but it could also improve the taste of your food and enhance overall food satisfaction.

Some sauces consist of more calories than others, so if your target is to strike 1000 calories in a meal, it would be best to stick with higher-calorie condiments while preventing anything labeled as “low sugar” or “low calorie.”

Some of the best examples of high-calorie food condiments are as follows:

  • Ranch dressing – 73 calories per one Tbsp
  • Maple syrup – 52 calories per one Tbsp
  • Honey – 64 calories per one Tbsp
  • Mayonnaise – 94 calories per one Tbsp
  • Chipotle Mayo – 110 calories per one Tbsp

3. Put Nuts and Seeds into Your Meals

Nuts and seeds like chia seeds load in a ton of calories while also comprising many vital nutrients that are essential for optimal health and wellness. When trying to eat 1000 calories per meal, an easy step to increase your calorie consumption is to include a serving or two of nuts and seeds in your feed.

For instance, about one ounce of mixed nuts consists of around 173 calories while containing the correct amounts of nutrients like selenium, magnesium, manganese, and copper.

Adding two ounces of mixed nuts to a salad will enhance your calorie consumption by roughly 346 calories. Simultaneously, adding four tbsp of ground flaxseed to your morning smoothie would enhance the smoothie’s calorie count by about 148 calories.

4. Go for Fattier Cuts of Meat and Fish

When selecting the protein source for your 1000 calorie meal, you must go for cuts of meat, poultry, and fish that are rich in fat since this will ultimately enhance the calorie content of your feed.

Simultaneously, five ounces of tilapia contains only 183 calories, while five ounces of salmon contains around 295 calories, primarily as of its higher fat content.

When you are eating fattier cuts of meat, poultry, and fish daily, it is perfect to opt for higher quality sources like grass-fed meat and fish, as this would impact the overall quality of the fats you are eating.

Grass-fed meat, for instance, has been highlighted to enhance concentrations of polyunsaturated fat (PUFAs), which could prevent diseases in the cardiovascular system.   

5. Opt for Full-Fat Dairy

A super simple swipe that you could make in your diet plan to enhance the calorie content of your meal is to cut low-fat dairy products and go for higher-calorie, full-fat dairy. Whole-fat dairy also consists of high-quality protein necessary for building and repairing muscle tissue.

Similarly, one cup of skim milk contains around 90 calories, whereas one cup of full-fat milk contains about 150 calories. Swiping skim milk for whole milk, as in a protein shake, is an easy method to increase the number of calories you eat without increasing the serving size of the food you are consuming.

6. Don’t Go for Low-Calorie Foods

While consuming nutrient-rich foods like fruits and vegetables is significant for your overall health and life, the fares usually contain low calories per serving.

For this reason, it is good not to have the majority of your meal focused on low-calorie foods that will fill you up faster.

Specifically, low-calorie veggies like celery, spinach, cucumber, cabbage, asparagus, green beans, and broccoli contain high amounts of nutrients and fiber but meager calories per serving. If you include these in meals, practice compromising high-calorie oils or condiments to these foods as stated in the steps above.

Additionally, you wish to ensure that you are inhibiting food products labeled as “low calorie,” like low-calorie noodles, bread, cereal, and salad dressings.

These foods would not only make it more challenging for you to achieve your calorie goal but do not consist of any vital nutrients compared to whole fruits and veggies.

1000 Calorie Meals

1. Bacon and Eggs with Toast

An extensive breakfast comprising high-fat bacon, protein, and fat-rich eggs would make it simple to achieve your 1000 calorie target. Adding a bit of cheese on top of your scrambled eggs would also help you to enhance the calories in this meal.

Additionally, putting in buttered toast would help improve your calorie count while also giving you vital carbohydrates required for optimal energy.

Ingredients and Calorie Count:

  • Five pieces of pork bacon – 215 calories
  • Four eggs scrambled – 312 calories
  • One oz 2% cheddar cheese, shredded – 171 calories
  • Two slices of whole wheat bread, toasted – 138 calories
  • Two tbsp butter for toast – 204 calories

TOTAL: 1040 calories

2. Protein Granola Cereal Bowl

Granola cereal is loaded with calories and nutrients to stay full for hours. For instance, some granola brands could have vitamins B, E, iron, magnesium, and zinc. Using full-fat milk rather than skim milk to mix with your cereal would help enhance the calorie content.

To enhance your cereal bowl’s calorie and protein content, even more, you could add half a scoop of your favorite protein powder. This would also allow it a little extra flavor.

While this recipe exclaims for one cup of blueberries, you may add one cup of strawberries or any berry of your selection instead.

Ingredients and Calorie Count:

  • One and a half cups of Nature Valley Protein Cereal – 550 calories
  • One cup of blueberries – 85 calories
  • Two cups of full-fat milk – 293 calories
  • Half scoop protein powder – 60 calories

TOTAL: 988 calories

3. High-Calorie Smoothie

A smoothie could be a great way to reach your 1000 calorie goal since you tend to operate the amounts and forms of ingredients you mix up.

Mixing up your meals also makes it much easier to eat more calories. It allows you to pre-digest the plant fiber in the smoothie’s ingredients.

Ingredients and Calorie Count:

  • Two scoops of protein powder – 260 calories
  • One sizeable frozen banana (roughly 136g) – 121 Calories
  • One cup of full-fat Greek yogurt – 281 calories
  • Two tbsp peanut butter – 188 calories
  • One cup of full-fat milk – 150 calories

TOTAL: 1000 calories

4. Roast Beef Sandwich with a Cobb Salad

 While a roast beef sandwich could traditionally pack a ton of calories, salads are not frequently thought of as a calorie-rich meal.

Although, utilizing creamy, high-calorie toppings and adding ingredients like hard-boiled eggs, bacon, and cheese to your salad would enhance the meal’s calorie content.

Ingredients and Calorie Count:

  • Five oz roast beef – 241 calories
  • Six-inch whole wheat bun – 205 calories
  • Two oz 2% cheddar cheese – 228 calories
  • Three dill pickles – 21 calories
  • One cup of Cobb Salad with one cup of romaine lettuce (16 calories), one and a half sliced hard-boiled eggs (116 calories), 0.5 oz cheddar cheese (56 calories), two tbsp bacon bits (60 calories), one tbsp vinaigrette dressing (72 calories) – 320 calories

TOTAL: 1015 calories

5. Burger and Fries

A regular beef burger and fries could not only aid you in fulfilling your 1000 calorie target but it could also be made at home without all of the added components you would find at a fast-food restaurant.

The condiments and the toppings you select to add to this meal would also impact the calorie count of this dish.

I have given a list of suggested dressings below. But putting another topping like bacon, for example, could enhance the calorie count by 50-100 depending on how much you put in and what brand you utilize.

Ingredients and Calorie Count:

  • Five oz extra lean beef burger patty – 289 calories
  • One burger bun – 140 calories
  • One American Cheese slice (28oz) – 104 calories
  • 30g Yum Yum pickles – 30 calories
  • One tbsp mayonnaise – 94 calories
  • Two cups of homemade fries cooked with ½ tbsp olive oil – 312 calories
  • Two tbsp ketchup – 38 calories

TOTAL: 1007 calories

1000 Calorie Meal Plan
1000 Calorie Meal Plan

1000 Calorie Meal Plan

Below is a seven-day meal plan that you could adapt to your requirements

Day 1


One cup of unsweetened coffee 

One cup of oats with half an apple 

One teaspoon of cinnamon


 One wholemeal roll with half a cup of


One cup of vegetable salad

Mid-day snacks: 

Yogurt with some raspberries.


Half a cooked medium-sized fish,

Half a cup of roasted sweet potatoes,

Half a cup of cooked broccoli, Cauliflower,

 Half a cup of unsweetened herbal tea

Day 2


Two cooked egg whites in a fruit bowl

100 g yogurt (low-fat)


Chicken soup with vegetables

or Roasted vegetables with 100

grams yogurt.

Mid-day snacks 

Some nuts and berries with yogurt.


100-gram yogurt with baked fish

Two pieces of healthy wheat bread with

vegetable clear soup.

Day 3


One cup of oatmeal with half of an apple and a teaspoon of cinnamon, 

One cup of unsweetened coffee


 One scrambled egg with a slice of low-fat cheddar cheese on whole-wheat toast 


 Fifteen almonds


Half of a cooked chicken breast, a significant portion of veggies salad (lettuce, cherry tomatoes, bell pepper, red onion, lemon juice),

 One cup of unsweetened herbal tea

Day 4


One cup of low-fat or non-fat yogurt with half of a cup of berries,

One cup of unsweetened green tea


 One wholemeal roll willed with half of a cup of tuna,

 One cup of vegetable salad (lettuce, red sweet pepper, spring onions)


One cup of sliced fruits


 One and a half of a baked medium-sized fish, half of a cup of roasted sweet potatoes

 one cup of steamed broccoli and Cauliflower, 

one cup of unsweetened herbal tea

Day 5


 Two boiled egg whites, one cup of vegetable mix (cucumber, lettuce, cherry tomatoes)

One glass of freshly squeezed orange juice


 Two cups of vegetable soup with a slice of whole-wheat bread


 One cup of yogurt with nuts and berries


One cup of chicken and rice stir-fry, half of a cup of peas

 one cup of unsweetened herbal tea

Day 6

Early Morning

Apple cider vinegar with warm water


Two boiled egg whites with a bowl of fruit


100 g of low-fat yogurt


Lettuce taco with yogurt sauce


one bowl of watermelon

Evening Snack

Green tea with two digestive biscuits


Vegan salads with fat-free salad dressing

Day 7

Early Morning

Honey, lemon juice, with warm water


Oatmeal with strawberries


Green tea


Cabbage soup and 100 g low-fat yogurt


one peach and one orange

Evening Snack

Green tea with two digestive biscuits


One bowl of boiled lentils with stir-fried French beans, capsicum, and peas with a dash of chopped garlic

Should You Work Out While on a 1000-Calorie Diet?

With other diets, it’s advised that a balanced combination of activity and calorie restriction eating will be the most beneficial approach to losing weight. However, it’s vital to realize that with the 1000-calorie diet plan, you’re taking half the calories you typically would. The adverse effects include headaches, dizziness, poor energy, and weariness. As a result, a low-intensity workout, such as strolling, usually is ideal, or you may just walk as an exercise if you want to make your body work a bit. Hence it is strongly advised that you do not follow the 1000 Calorie Meal Plan for more than a week.

Points To Remember

Assuring these two things can aid in weight loss while following a 1000-calorie diet.


Water has no calories, keeps you hydrated, and is all you need to drink. In addition, it helps in weight loss.

★ Sugar

You’ve probably heard that reducing sugar can help you lose weight. That’s because sugar leads your blood sugar levels to spike and crash, which makes you feel hungry. Overeating sugar makes you hungry for unhealthy foods instead of satisfying you. This means you’re more likely to overeat, which causes you to pack pounds.

What To Eat?

  • The 1000-calorie meal plan should include vitamin B, protein, and fiber, which are commonly found in wheat products and enzymes.
  • As your body requires nourishment to promote general health, the diet involves a reduction in entire food categories, such as carbohydrates or trans fats.
  • Inclusion of low-calorie fruits such as oranges, passion fruit, rhubarb, kiwi fruit, Melons, pears, strawberries, and various other berries.
  • Green vegetables, such as spinach, celery, zucchini, broccoli, and artichokes are high in vitamins and minerals while also being low in calories.

What Not To Eat?

1. Avoid Eating Fats and Oils

Fats and oils are essential for our health, and our diets should include a variety of healthy fats. However, when you are on a calorie-restricted diet, fats and oils should be limited. Fats and oils high in calories include butter, olive oil, mayonnaise, full-fat dairy, animal fat sources like meat, whole milk, and cream, and coconut and palm oils. In addition, certain oils, like canola and corn oils, are also high in calories.

2. Avoid Eating Seeds and Nuts

Eating seeds and nuts while on a very low-calorie diet can significantly increase your nutrient intake and satisfy your sweet tooth. However, seeds and nuts are high in calories and should be consumed in moderation if you are on a 1000 calorie diet. Here are some common roots and nuts you should avoid eating on a low-calorie diet: Cashews, peanuts, almonds, pistachios, chickpeas, pumpkin, sunflower seeds, and macadamia nuts. If unsure whether seed or nut is high in cal, you can find this information on the nutrition facts label.

3. Dried Fruits

Dried fruits, such as raisins, are often perceived as healthy snacks. They are also high in sugar, which is terrible for you on a 1000 calorie diet. Hungry, drink water or flavored water to help you feel safe when you feel hungry. You can also grab a handful of nuts, which are a great source of healthy fats and will keep you feeling full longer than sugary snacks.

4. Avoid Foods That Are High in Protein

Your diet is deficient in calories. This means you should avoid foods high in protein, such as meat, fish, eggs, and cheese. These foods are so high in calories that they will cause you to gain weight instead of losing it. But this does not mean you should avoid protein altogether.

1000 Calorie Meal Plan Cons

1. Slow Metabolism

The process through which your body converts food into energy is known as metabolism. It’s made up of hundreds of chemical reactions in cells all over your body, and it plays a massive role in determining how much weight you lose or gain, how much energy you have, and even how healthy you are. Eating too few calories, or cutting out certain foods, can slow down your metabolism, making it harder for you to lose weight and easier to gain weight.

2. Result in a Deficiency of Essential Nutrients

When you are on the 1,000-calorie diet, you likely eat very little food at each meal. As a result, critical nutrients are depleted in your body, which can affect your energy levels, mental health, and muscle mass. Lack of nutrients can also be caused by too much exercise, which can burn through your calorie intake and deplete your body’s stores of nutrients. It is challenging to meet your nutrient needs on a 1,000-calorie diet.

3. Not Exercising

It’s critical to understand that the 1000 calorie diet plan cuts your calorie intake in half. As a consequence, a low-intensity activity, such as strolling, is usually suitable, Because a high-intensity workout can induce exhaustion and injure your body, especially if you are already calorie deficient.

Benefits Of The 1000 Calorie Diet

  • The 1000 calorie diet is regarded as healthy and helpful when it occurs to burn calories at a fast speed as it is a low-calorie diet. This diet is perfect if you intend to lose a few pounds rapidly or cover the way for a long-term weight loss plan.
  • The sample menu of this diet plan gives good nutrition when it is well-balanced.
  • This diet mainly focuses on consuming fruits and vegetables as they possess few calories and high water and fiber content, giving a feeling of fullness and preventing overeating.
  • It is straightforward to follow, promotes healthy eating, allows you to lose a few extra pounds, and enhances your confidence.

Side Effects Of The 1000 Calorie Diet

  • As it is a low-calorie diet, it is devoid of specific vital nutrients that give energy to the body.
  • Due to the absence of nutrition, this diet could lead to dehydration, reduction in muscle mass, lack of energy, reduced heart rate, hair loss, and weaker nails.
  • The extreme limitation in calories reduces your metabolism. A lower metabolic rate causes rapid weight gain when caloric consumption is increased in the future.
  • This diet is suitable for women who possess a small frame. It is not considered ideal for men too. It could be practically dangerous for people who own well-built or athletic bodies.
  • Hunger is another ill effect of this diet. Exhaustion coming from the diet could cause you to be affected by injuries.
  • It could cause fatigue and loss of concentration and make you moody.
  • It could cause insomnia.


The 1000 Calorie Meal Plan can help you reach short-term goals; nevertheless, it is strongly advised that you do not follow it for more than one week. As a result, this can be done for a long time and may result in exhaustion, nausea, loss of energy, and dehydration. Instead, a suitable nutritious diet along with a mix of exercises for weight loss and a healthy lifestyle can be followed.


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 can I eat if I just need 1000 calories a day?

Answer: Here is a sample meal idea for you:
Breakfast 2 cooked egg whites and a fruit bowl
100 g yogurt (low-fat).
Lunch 1 wholemeal roll with half a cup of tuna and a cup of vegetable salad.
Mid-day snacks Some nuts and berries or yogurt.
Dinner 100-gram yogurt and baked fish or  2 pieces of healthy wheat bread with vegetable clear soup.

Question 2. Can I live off 1000 calories a day?

Answer: Most adults will require at least 1,200 calories per day. So, it depends on your body but extreme long-term dieting can cause dehydration, electrolyte imbalance, low blood pressure, and excessive uric acid, which can lead to gout or kidney stones.

Question 3. How can I lose my stomach fat?

Answer: You cannot just specifically target belly fat, one needs to lose all over body weight.  A nutritious diet and regular exercise tailored to your body’s demands can aid in the loss of stubborn fat.

Question 4. What is the bare minimum of calories needed to survive?

Answer: In general, humans require at least 1,200 calories each day to maintain their health. People who participate in strenuous activity or a range of daily activities require more calories. If you have cut your calorie consumption below 1,200 calories per day, you may be harming your body as well as your weight-loss efforts.

Question 5. What type of breakfast is best for losing weight?

Answer: A nutritious breakfast should be well-balanced and contain a variety of protein, complex carbs, fiber, and healthy fats to keep you satisfied and energized throughout the day.

Question 6. Is a 1000 calorie meal good?

Answer: No, a 1000 calorie meal is not safe and is an unsustainable method to try and lose weight.

Question 7. Are 1000 calories for dinner too much?

Answer: Yes, 1000 calories are too much for dinner. Ideally, it should be 500 to 700 calories each for lunch and dinner.

Question 8. Can you lose weight on 1000 calories a day?

Answer: If you restrict 500 to 1000 calories daily from your typical diet, you’ll lose about one pound (0.5 kilograms) a week.

Question 9. Is 1000 calories a day fast?

Answer: Yes, 1000 calories a day is fast.

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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