Can I get 1000 calories and 120g protein per day?

Is that possible or no?

Here’s what I found (because I’m lazy, sorry)

To get 120 grams of protein with only 1,000 calories, you need to focus on high-protein, low-calorie foods. Here’s an example of a meal plan that can help you hit your target:

Meal Plan (Approximate Totals: 1,000 Calories, 120g Protein)

Breakfast:

  • Egg whites (6 large)
    • Calories: 102
    • Protein: 21g
  • Low-fat cottage cheese (1/2 cup)
    • Calories: 90
    • Protein: 11g

Total for Breakfast: 192 calories, 32g protein

Lunch:

  • Grilled chicken breast (4 oz)
    • Calories: 180
    • Protein: 35g
  • Spinach (1 cup cooked)
    • Calories: 41
    • Protein: 5g

Total for Lunch: 221 calories, 40g protein

Snack:

  • Tuna in water (1 can, 5 oz)
    • Calories: 120
    • Protein: 27g

Total for Snack: 120 calories, 27g protein

Dinner:

  • Grilled turkey breast (4 oz)
    • Calories: 160
    • Protein: 33g
  • Steamed broccoli (1 cup)
    • Calories: 55
    • Protein: 5g

Total for Dinner: 215 calories, 38g protein

Snack (Optional for Additional Protein):

  • Whey protein shake (1 scoop)
    • Calories: 100
    • Protein: 20g

Total for Snack: 100 calories, 20g protein

Daily Total:

  • Calories: 1,000
  • Protein: 120g

This meal plan includes lean protein sources like egg whites, chicken, turkey, tuna, and whey protein, plus vegetables for extra nutrition and volume. You can adjust the portion sizes to fit your exact needs.

Literally, this is how I make all my meal plans. But also, I’m a dairy-free vegetarian, so it’s tough to come up with meal ideas and do the math for macros.

120g of protein is only 480 calories, so yes, it will fit in the budget. I assume you’re a fairly small person trying to stay at 1000 calories?

Sky said:
120g of protein is only 480 calories, so yes, it will fit in the budget. I assume you’re a fairly small person trying to stay at 1000 calories?

I’m 5’9 and 175lbs, but I’m trying to get rid of my gut. I’m doing 16 oz of chicken thighs daily, which is 1100 calories. I’m trying to build muscle too, but not sure what to do. I eat 4 eggs and 3 bacon in the morning, then a shake at night.

Total: 1700 calories, 100g protein

@Ameliascarlet
1000 is way too low, you’re probably going to lose muscle at that amount. Stick with 1700 calories and give it time. It might take longer, but you won’t lose muscle that way. It’s better to lose weight slowly to keep muscle.

@Sky
I’m doing 1700 with 10k steps a day.

Ameliascarlet said:
@Sky
I’m doing 1700 with 10k steps a day.

Gotcha now. I thought you were trying to stick to 1000 calories a day. I eat 1700 calories too, and I can hit over 200g of protein daily. Lean ground turkey, nonfat Greek yogurt, tuna, flounder, shrimp, egg whites, small red beans, fat-free cheese, and keto bread are my staples to keep my protein high.

Walmart sells an Equate protein powder that’s 120kcal with 24g of protein. Five of those will meet the protein goal with 400kcal left.

I wouldn’t really recommend it, though, and I’m sure most wouldn’t either.

I eat this for lunch and add some lettuce, tomatoes, and olives almost every day. It’s really good because they season it well. I’m assuming you don’t have an Osmow’s near you, but it’s an example of something easy to fit into a cut. I’m trying to bulk right now, but it’s easy to fit into a diet if you’re cutting (even though the picture on the website isn’t accurate, it’s just chopped up shawarma chicken).