How to Eat 1000 Calories Per Meal or Per Day: Sample Recipes & Diets

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Plus expert insights on how to safely adjust your diet

Co-authored by Pete Cerqua and Sophie Burkholder, BA

Last Updated: November 20, 2025 Fact Checked

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• 1000 Calories Per Meal
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• 1000 Calories Per Day
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• High-Calorie Foods
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• Low-Calorie Foods
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• Is a 1000-calorie meal safe?
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• Is it safe to eat 1000 calories per day?

|Show more |Show less

Looking to bulk up or cut down? Gain weight or shed a few pounds? In this ultimate guide to meal-prepping and planning, we’ll help you find a daily diet to help achieve your goals—whatever they may be! You’ll find recipes for 1000-calorie meals, as well as daily meal plans where you’re eating ONLY 1000 calories per day. We’ll also share advice from fitness and nutrition experts on how you can safely add or take away calories from your daily diet, as well as what types of foods and meals you should be incorporating into your routine.

What should a 1000-calorie meal include?

Certified personal trainer and nutritionist Pete Cerqua says that a 1000-calorie meal should include 50% protein, 40% carbohydrates, and 10% fat. Lean proteins include chicken, Greek yogurt, and eggs; complex carbs include brown rice, fruits, and sweet potatoes; and healthy fats include avocados, nuts, and olive oil.

Steps

Section 1 of 6:

1000-Calorie Meal Ideas (For Bulking or Gaining Weight)

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1. 
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   1000-Calorie Burrito Bowl Cook ¾ cup (129 g) black beans and 1 cup (200 g) brown rice according to package instructions. Coat 4 ounces (113 g) of chicken breast in ¹⁄₂ tablespoon (7.4 mL) olive oil, then bake or pan-fry it until cooked through (cooked chicken must have an internal temperature of 165º F (74º C) to be safe to eat). Combine these ingredients in a bowl with 3 tablespoons (44 mL) sour cream, ¹⁄₄ cup (59 mL) salsa, 1 cup (35 g) mixed greens, 2 tablespoons (30 mL) light ranch dressing, and 1 cup (164 g) of corn. Eat with one tortilla on the side.

   Meet the wikiHow Experts

   Pete Cerqua is a certified personal trainer and nutritionist with over 20 years of personal training and nutrition coaching experience.

   Pouya Shafipour, MD, MS, is a board-certified family medicine and weight management specialist who focuses on managing medical conditions related to excessive weight gain or loss.

   John Burson is a certified nutritionist and certified personal trainer who has over 25 years of experience in helping clients lose weight and build healthier lives.

   Marjan Mahallati, RHN, AADP, is a registered holistic nutritionist who has over 15 years of experience in the weight loss industry and is the Owner of Let's Nutrition Weight Loss & Nutrition Center.

   Tara Coleman is a clinical nutritionist with over 15 years of experience as a specialist in sports nutrition, body confidence, and immune system health.
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   1000-Calorie Pancake Breakfast Use a store-bought pancake mix to prepare 4 medium-sized pancakes. Top the pancakes with 2 tablespoons (32 g) of nut butter, 2 tablespoons (30 mL) of maple syrup or honey, and a handful of berries or 1 sliced banana. Along with your meal, drink 2 cups (470 mL) of skim milk and 1 cup (240 mL) of 100% fruit juice.
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   1000-Calorie Oatmeal Prepare 2 packets of quick oats or 1 cup (230 g) of cooked oatmeal according to package directions. Add in 2 cups (470 mL) of skim milk, ½ cup (95 g) of raisins, 2 ounces (37 g) of nuts, and 1 banana.
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   1000-Calorie Chocolate Avocado Smoothie Add the following ingredients into a blender or blender cup: 1.5 cups (350 mL) of half-and-half, 1 frozen banana, ½ a medium-sized avocado, 1 scoop of chocolate protein powder, 1 teaspoon (2.6 g) of cinnamon, 1 teaspoon (4.9 mL) of vanilla extract, 1 tablespoon (16 g) of almond butter, and 5 ice cubes. Blend the ingredients until the mixture is completely smooth and free of chunks.
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   1000-Calorie Chicken and Mushroom Pasta Chop 8 ounces (227 g) of portobello mushrooms, 1 cup (155 g) of onion, and 6 cloves of garlic. Heat 2 tablespoons (30 mL) of olive oil in a skillet over medium heat, then add in the mushrooms and onions to cook until softened. Once the vegetables are softened, add in the garlic and set the skillet aside. Boil a pot of water and stir in 12 ounces (340 g) of dry pasta—you can use egg fettuccine, tagliatelle, or any other type of pasta. Following package directions, cook the pasta until it’s al dente. Meanwhile, whisk together 1 cup (100 g) of grated Parmesan cheese, ¹⁄₄ cup (59 mL) of heavy cream, and 3 large egg yolks.

   • Once the pasta is cooked, drain it and quickly stir in 2 tablespoons (28 g) of butter, followed by the cheese sauce.
   • Stir the vegetable mixture and 12 ounces (240 g) of chopped grilled chicken breast into the pasta, then add salt and pepper to taste.
   • This recipe makes 3 servings at approximately 1000 calories per serving.
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   1000-Calorie Tuna Salad Wrap Mix 1 medium-sized can of tuna with a small spoonful each of spicy mustard, mayonnaise, chopped celery, and pickle relish. Stir in a palm-sized amount each of shredded lettuce and chopped tomato. Load the mixture into one whole-wheat tortilla or a pita pocket. Eat the tuna salad wrap with a side of fresh fruit, 2 cups (470 mL) of milk, and 1 small bag of whole wheat chips.
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   1000-Calorie Nachos Pour 2 ounces (56 g) of blue corn tortilla chips onto a sheet pan. Top the chips with 2 ounces (56 g) of reduced-fat Colby Jack cheese, ½ cup (125 g) of reduced-fat refried beans, ¼ cup (58 g) of guacamole, ¹⁄₄ cup (59 mL) of salsa, and 2 ounces (56 g) of ground turkey. Bake the nachos in an oven until the cheese is melty and bubbling. Eat the nachos with a side of ½ cup (95 g) of brown rice and 2 cups (470 mL) of 100% fruit juice.
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   1000-Calorie Hot Honey Chicken Sandwich Heat 1 teaspoon (5 mL) of olive oil in a skillet. Add in 1 pound (454 g) of boneless, skinless chicken breast and cook it, flipping once, until it reaches an internal temperature of 165°F. Set the chicken aside once cooked. Pour 2 tablespoons (42 g) of honey into a small bowl and microwave it for 5-10 seconds. Add in 4 dashes (1 g) of crushed red pepper and a pinch of salt and pepper. Mix the sauce well and pour it over the chicken to coat.

   • Divide the chicken between two hamburger buns and top each sandwich with ½ cup (45 g) of coleslaw mix.
   • This recipe makes 2 sandwiches, which can be eaten together to reach 1000 calories.
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   1000-Calorie Fast Food Meals If you don’t have a chance to cook anything, some fast food restaurants have 1000-calorie items or meal combos that you can eat instead. Bear in mind, however, that the ingredients in these meals are not likely to be as nutritious as the whole ingredients used in other recipes. That being said, here are some high-calorie items you can get from your favorite fast food place:

   • McDonald's: 1 Premium Crispy Club Sandwich and a medium fry (1,010 calories).
   • Burger King: 1 Double Whopper with Cheese (1,070 calories).
   • Wendy’s: 1 Quarter-Pound Single with Cheese and a side of chili cheese fries (980 calories).
   • Chik-Fil-A: 1 original Chicken Sandwich with a small chocolate milkshake (990 calories).
   • Taco Bell: 1 Mexican Pizza with a side of Nachos Supreme (1,000 calories).
   • KFC: 1 half-fried chicken with an extra wing (1,000 calories).
   • Chipotle: 1 carnitas burrito with rice, beans, cheese, sour cream, and guacamole (1,000 calories).
   • Shake Shack: 1 Single Shackburger with a root beer float (1,000 calories).
   • White Castle: 7 Original Sliders (980 calories).
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Section 2 of 6:

1000-Calorie Daily Meal Plans

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1. 
   1
   1000-Calorie Daily Meal Plan #1 This one-day meal plan includes breakfast, lunch, dinner, and a snack. Combined, these elements total 1024 calories.

   • Breakfast (349 calories)
     • 1 egg
     • 1 slice of whole wheat bread
     • 6 ounces (170 g) of plain low-fat yogurt
     • ½ cup (75 g) of fresh or frozen berries
     • 4 ounces (118 mL) of 1% milk
   • Lunch (162 calories)
     • Turkey Sandwich:
       • 2 slices of whole wheat bread
       • 2 ounces (56 g) of low-sodium sliced turkey
       • 1 slice of low-fat cheese
       • 1 leaf of lettuce
       • 2 medium-sized tomato slices
       • 1 teaspoon (4.8 g) of light mayonnaise
       • 1 teaspoon (4.8) of mustard
     • 1 cup of water
   • Dinner (102 calories)
     • 3 ounces (85 g) of boneless, skinless chicken breast (cooked)
     • ½ cup (100 g) of cooked whole wheat pasta
     • 1 cup (35 g) of salad greens
     • 1 tablespoon (15 mL) of light salad dressing
     • 15 small grapes
     • 1 cup (240 mL) of water
   • Snack (87 calories)
     • 10 baby carrots
     • 1 tablespoon (15 g) of hummus

   Eating 1000 calories per day is not healthy for most people. This is far below the number of calories that most people need for their bodies to function, and caloric restriction can lead to health issues. Following a 1000-calorie daily diet should only be done under the recommendation and supervision of a doctor.
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   1000-Calorie Daily Meal Plan #2 This one-day meal plan includes breakfast, lunch, dinner, and a snack. Combined, these elements total 1034 calories.

   • Breakfast (358 calories)
     • 1 egg
     • 1 6-inch (15 cm) whole wheat tortilla
     • 6 ounces (170 g) of plain low-fat yogurt
     • ½ cup (75 g) of fresh or frozen berries
     • 4 fluid ounces (120 mL) of 1% milk
   • Lunch (299 calories)
     • Chicken Tacos:
       • 2 6-inch (15 cm) corn tortillas
       • ¼ cup (57 g) of low-sodium black beans
       • 2 ounces (56 g) of cooked and shredded chicken breast
       • ¼ cup (30 g) of low-fat shredded cheddar cheese
       • ¼ cup (12 g) of shredded lettuce
       • ½ of a medium tomato, diced
     • 1 cup (240 mL) of water
   • Dinner (292 calories)
     • 3 ounces (85 g) of boneless, skinless chicken breast
     • ½ cup (100 g) of Spanish rice
     • 1 cup (35 g) of salad greens
     • 1 tablespoon (15 mL) of light salad dressing
     • 1 cup (240 mL) water
   • Snack: (85 calories)
     • 10 baby carrots
     • 2 tablespoons (35 g) of bean dip
3. 
   3
   1000-Calorie Daily Meal Plan #3 This one-day meal plan includes breakfast, lunch, dinner, and a snack. Combined, these elements total 953 calories.

   • Breakfast (349 calories)
     • 1 ounce (28 g) of ham
     • ½ of an English muffin
     • ¼ cup (55 g) of no-salt-added cottage cheese
     • ½ of a small fruit
     • ½ ounce (14 g) of low-fat cheese
   • Lunch (291 calories)
     • Grilled Chicken Salad:
       • 2 ounces (56 g) of boneless, skinless chicken breast (grilled)
       • 1 tablespoon (5.2 g) of grated Parmesan cheese
       • 1 cup (47 g) of romaine lettuce
       • 1 tablespoon (15 mL) of lemon juice
       • 1 cup (240 mL) of unsweetened iced tea
       • 10 whole wheat crackers
   • Dinner (292 calories)
     • 3 ounces (85 g) of baked fish
     • 1 small baked potato
     • ½ cup (75 g) of steamed broccoli
     • 1 teaspoon (4.7 g) of unsalted butter
     • 1 cup (240 mL) of unsweetened iced tea
   • Snack: (21 calories)
     • 1 cup (8 g) of air-popped popcorn
     • 1 ounce (28 g) of low-fat cheese
4. 
   4
   1000-Calorie Daily Meal Plan #4 This one-day meal plan includes breakfast, lunch, dinner, and a snack. Combined, these elements total 1,010 calories.

   • Breakfast (290 calories)
     • 2 large eggs, fried in olive oil cooking spray
     • 1 ounce of Canadian bacon (about 1 slice)
     • ½ of a whole-wheat English muffin
   • Lunch (300 calories)
     • 1 cup (240 mL) of low-sodium bean chili soup
     • ½ of a whole-wheat English muffin
     • ½ cup (75 g) of fresh or frozen green beans
   • Dinner (320 calories)
     • 4 ounces (113 g) of flank steak, rubbed with Ancho Mix and pan-fried with light olive oil
     • Ancho Mix:
       • ½ teaspoon (2.5 g) of brown sugar
       • ½ teaspoon (2.5 g) ancho chili powder
       • ¼ teaspoon (1.25 g) ground cumin
     • 1 roasted zucchini
     • ½ cup (75 g) of roasted cherry tomatoes
     • 1 cup (185 g) of roasted asparagus
     • Dash of light olive oil for roasting vegetables
   • Snack (100 calories)
     • 1 medium-sized peach
     • ½ cup (120 g) of fat-free plain cottage cheese
5. 
   5
   1000-Calorie Daily Meal Plan #5 This one-day meal plan includes breakfast, lunch, dinner, and a snack. Combined, these elements total 1015 calories.

   • Breakfast (235 calories)
     • 1 cup (245 g) of fat-free Greek yogurt
     • ½ cup (95 g) of blueberries or strawberries
     • ½ cup (20 g) of high-protein, high-fiber cereal (e.g., Kashi GoLean)
   • Lunch (290 calories)
     • Grilled Chicken and Pineapple Sandwich:
       • 1 medium-sized whole-wheat hamburger bun
       • 4 ounces (113 g) of skinless, boneless chicken breast (grilled)
       • 1 ½-inch (13 mm) thick slice of pineapple (grilled)
       • ½ teaspoon (2.5 g) salt (to season the chicken)
       • ¼ teaspoon (2.5 g) ground black pepper (to season the chicken)
       • ¹⁄₄ cup (59 mL) of fresh lime juice (to brush onto the chicken and pineapple while grilling)
   • Dinner (390 calories)
     • Salmon & Vegetable Stir-Fry:
       • 5 ounces (142 g) of salmon
       • Marinade:
         • 1 fluid ounce (30 mL) of lemon juice
         • 1 fluid ounce (30 mL) of light maple syrup
         • 1 fluid ounce (30 mL) of no-salt-added apple cider vinegar
       • ½ cup (60 g) of green beans
       • ½ cup (75 g) of sliced red peppers
       • ½ cup (45 g) of broccoli florets
       • ⅓ cup (50 g) of whole-wheat cous cous
   • Snack (100 calories)
     • ½ cup (75 g) of trail mix
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Section 3 of 6:

What foods are good for gaining weight or muscle?

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1. 
   Good foods for weight or muscle gain include lean meats and complex carbohydrates. “Foods that will help build muscle overall are lean proteins, like chicken, turkey, eggs, lean beef, fish, whey protein powder, and Greek yogurt,” explains NASM-certified personal trainer Laura Flinn. “Complex carbs include sweet potatoes, brown rice, vegetables and fruits, and healthy fats include avocados, nuts, olive oil, etc.” When planning your meals, aim to have “at least 50% protein in each meal…[and] the other 50% is going to be made up of 40% carbohydrates and 10% fat,” adds Cerqua. “That sounds like a high ratio of protein, but that’s what’s needed for building muscle and burning fat.”

   • For instance, a healthy breakfast that helps you gain weight “can include a combination of complex carbohydrates, fat, and protein…like an omelet (eggs, cheese, and avocados), whole-grain granola with full-fat yogurt and some raw nuts and seeds, or a protein shake (whey, pea, or hemp protein) mixed with some milk or almond milk, chia or flax seeds, and berries,” says weight management specialist Pouya Shafipour, MD, MS.
   • If you’re hoping to build more muscle, says certified personal trainer Danny Gordon, “you need to have more lean meats…[and] everything needs to be low-fat. We’re talking about dairy, eggs, soy beans, chicken breast, tuna, etc…Then, always choose whole grains, like in your oatmeal and rice.”
   • Make sure to focus on ingredients that provide protein, energy, and healthy fats—just eating high-calorie junk food won’t give you the results you want.

Section 4 of 6:

What foods are good for losing weight?

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1. 
   The best foods for weight loss include lean proteins, healthy fats, and high-fiber foods. “Your meals should consist of lean proteins and veggies, good fats like avocados and nuts, and low-sugar fruits like berries,” says registered holistic nutritionist Marjan Mahallati, RHN, AADP. You should also focus on adding fiber, “which makes meals more satisfying, keeps you fuller for longer, and helps to prevent cravings and grazing later on,” explains registered dietitian and trained chef Jennifer Lease, RD, CDN. For more fiber, add more veggies (like green peas and Brussels sprouts) to your plate, and swap out your rice, couscous, or potatoes for quinoa.

   • As clinical nutritionist Tara Coleman explains, “quinoa has a little more fiber and protein than other grains, making it more filling, so that we tend to eat less.”
   • Certified nutritionist John Burson also recommends low-sugar fruits for weight loss, like a “delicious grapefruit” that works as an “appetite suppressant, blood sugar regulator, and health booster.”
   • “For the same reasons,” continues Burson, “passion fruit, kiwi fruit, and melons are excellent breakfast fruit choices for weight loss. Plus, solid-colored berries offer significant weight loss and health benefits.”
   • In terms of what foods to avoid when working toward weight loss, Dr. Shafipour says to “significantly reduce refined sugar, simple starches, fast food, fried food, dried fruits, soda, and juices. Focus on a diet high in vegetables and healthy sources of plant- or animal-based protein and plant- or animal-based fat.”
   • However, don’t restrict yourself too harshly—just eat the less-healthy items in moderation, for now. If you cut yourself off from entire food groups all at once, it can be harder to maintain healthy habits in the long run.
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Section 5 of 6:

Is it safe to eat 1000 calories in a meal?

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1. 
   1000 calories is a lot for a single meal, but whether it’s “safe” depends on your needs. It’s not generally unsafe to eat 1,000 calories in a single meal. However, it can put a strain on your digestive system and create feelings of nausea or fatigue. It may also cause a spike in your blood sugar and insulin levels, which can contribute to the development of insulin resistance in the future. 1,000 calories is also a big chunk of the daily recommended calories for the average adult. The average adult woman is recommended to eat between 1,600 and 2,400 calories, while the average adult male is recommended to eat between 2,000 and 3,200 calories.

   • All that being said, every individual has a different lifestyle, body type, and caloric needs. For example, a bodybuilder or someone who’s trying to gain weight or muscle mass may be able to healthily eat 1,000-calorie meals (with the support of a medical professional).
   • The content and frequency of these meals are important, as well. If you eat a single 1,000-calorie meal every once in a while, it’s probably not that big of a deal. If this is a regular habit, however, it could have a larger impact on your long-term health.
   • Likewise, if the 1,000-calorie meal is full of nutritious and healthy foods, it won’t have the same negative impacts on your body as a 1,000-calorie meal full of processed foods with low nutritional value.
   • Ultimately, if you’re looking to change up or examine your daily diet, it’s best to consult a doctor or a registered dietitian for all the facts and insights based on your personal medical history.

Section 6 of 6:

Is it safe to eat 1000 calories per day?

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1. 
   It’s risky and potentially unsafe to eat only 1000 calories per day. Although weight loss can have health benefits for some people, rapid weight loss that’s achieved with severe eating restrictions can actually create more health issues. In some cases, consuming 1,000 calories per day may lead to malnutrition, a slowed metabolism, impaired cognitive function, and an increased risk of gallstones.

   • “Calories cannot be restricted too dramatically in any truly safe manner,” says personal trainer Dean Theriot. “Everyone has an individual amount of calories they need to maintain their basic metabolic needs. Going significantly below that caloric intake is not healthy.”
   • For the most part, the only situations in which a medical professional would recommend a 1000-calorie-per-day diet would be the following:
     • Before bariatric surgery, to help lessen any surgical risk.
     • For severe obesity, but only under heavy medical supervision.
   • If you’re thinking about restricting your calories, you should always consult with a doctor or nutritionist first. They’ll be able to help you determine what’s healthy for your body, and what type of eating plan will help you achieve your optimal health and long-term goals.
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