For the average person who eats between 2,000 and 2,500 calories per day, a meal contains about 500 to 700 calories. A 1,000-calorie meal is appropriate for people on high-calorie diets of 3,500 or more. You might follow a high-calorie diet in an effort to gain weight or to support a very active lifestyle. You can easily fill up, or exceed, 1,000 calories with one fast food meal or take-out burrito. To maximize your nutrition and health, opt for healthy 1,000-calorie meals instead.
Breakfasts
A 1,000-calorie breakfast might include 2 eggs scrambled in 1 tsp. of olive oil with a large whole-grain bagel, 2 tbsp. of peanut butter, 1 1/2 cups of fruit salad, 8 oz. of low-fat milk and 8 oz. of orange juice. You could also have 1 cup of granola with 12 oz. of low-fat milk, 1 banana, 1 oz. of almonds and 1/4 cup of raisins. Another hearty option is to make two 6-inch whole-grain pancakes and have them with 2 tbsp. of almond butter and a glass of skim milk.
Lunches
For lunch, emphasize lean proteins, whole grains and plenty of fruits and vegetables. You could fill a 12-inch whole-grain tortilla with 1 cup of black beans, 1 oz. of shredded cheddar cheese, 1/2 cup of brown rice, 1/2 of a sliced avocado and 1/4 cup of salsa. Have 1 cup of low-fat yogurt with 2 tsp. of honey and 1 cup of blueberries for dessert. Another 1,000-calorie option is a 4 oz. turkey burger made with lean meat on a whole-wheat roll with a slice of provolone cheese, mustard, lettuce and tomatoes. On the side, have 2 cups of pasta salad made with whole-wheat pasta, steamed green beans, black olives and a 1 tbsp. of a vinaigrette of red wine vinegar, olive oil and fresh herbs.
Dinners
Skip high-calorie foods such as ribs and fries that come with a lot of artery-clogging saturated fat. A healthy, 1,000-calorie dinner might include 4 oz. of broiled salmon with 2 cups of brown rice, 1 cup steamed broccoli and a green salad topped with 1/4 cup of blue cheese, 1/2 oz. of pecans and 1 tbsp. of olive oil mixed with balsamic vinegar to taste. A vegetarian option would include 2 cups of lentil soup, two whole wheat rolls, 1/2 cup of hummus and 2 cups of raw vegetables, such as carrots, celery and cauliflower.
Strategies
If you have a slight appetite, it might be hard to fit in all the food necessary to make up a 1,000-calorie meal. Adding heart-healthy fats to meals helps to boost the calorie count without adding a lot of bulk. At breakfast, try adding avocado to omelets, nuts to cereal or cooking in olive oil. For lunch, dress salads with safflower oil, sprinkle seeds over salads or add hummus or avocado to sandwiches. At dinner, toss pasta in olive oil before adding sauce and include nuts in stir-fry dishes.
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