1,000 Calorie Meal Prep for Gaining Weight

Ingredients

• 2 pounds Ground Beef (85/15 lean; can substitute ground turkey or plant‑based mince)
• 1 medium Onion (about 200 g, diced small)
• 3 medium Carrots (about 227 g, diced small)
• 3 stalks Celery (about 112 g, diced small)
• 1 tablespoon Garlic (minced, approx 15 g)
• 6 ounces Spinach (fresh, roughly chopped)
• 3 medium Russet Potatoes (about 500 g, diced ½‑inch cubes)
• 1 tablespoon Dried Basil (about 3 g)
• 1 tablespoon Paprika (about 6 g)
• 1 can Petite Diced Tomatoes (411 g, undrained)
• 2 cups 2% Milk (about 480 g)
• 3 cups Chicken Broth (about 720 g, low‑sodium)
• 12 ounces Elbow Pasta (about 340 g)
• 1 cup Cheddar Cheese (shredded, about 112 g)
• 0.25 cup Ketchup (about 68 g)
• 0.5 cup Parmesan Cheese (grated, about 60 g)
• to taste Salt
• to taste Black Pepper

Instructions

1. Prep All Vegetables

   Dice the onion, carrots, and celery into uniform small pieces. Mince the garlic to about 1 tablespoon. Roughly chop the spinach and dice the potatoes into ½‑inch cubes.

   Time: PT15M

2. Brown the Ground Beef

   Heat the large stockpot over medium‑high heat. Add the ground beef, breaking it up with a spoon, and cook until fully browned and the fat has rendered.

   Time: PT5M

3. Set Beef Aside

   Transfer the cooked beef to a bowl, leaving the rendered fat in the pot.

   Time: PT1M

4. Sauté Vegetables in Rendered Fat

   Add the diced onion, carrots, celery, and minced garlic to the pot. Lightly season with salt and cook, stirring occasionally, until the vegetables soften and begin to brown, about 10 minutes.

   Time: PT10M

5. Add Spices

   Stir in the dried basil and paprika, cooking for another minute to release their aromas.

   Time: PT1M

6. Combine Remaining Ingredients

   Add the diced potatoes, canned tomatoes (with juice), milk, chicken broth, elbow pasta, and the browned beef back into the pot. Stir well and bring to a light boil.

   Time: PT5M

7. Simmer Until Pasta and Potatoes Are Tender

   Cover the pot with a lid, reduce heat to low, and let simmer for 10–15 minutes, or until the pasta is al dente and the potatoes are fork‑tender.

   Time: PT15M

8. Reduce Excess Liquid (If Needed)

   If a noticeable amount of liquid remains, remove the lid and simmer for an additional 3 minutes to evaporate.

   Time: PT3M

9. Finish with Cheese, Spinach, and Ketchup

   Stir in the shredded cheddar, chopped spinach, ketchup, and grated Parmesan. Cook, stirring, until the cheese melts and the spinach wilts, about 5 minutes.

   Time: PT5M

10. Final Seasoning and Consistency Check

    Taste the dish and adjust salt and pepper as needed. If the mixture is still too watery, uncover and simmer a couple more minutes.

    Time: PT2M

11. Portion and Store

    Divide the hot mixture evenly into five meal‑prep containers. Let cool slightly, then seal with lids. Refrigerate up to 5 days or freeze for longer storage.

    Time: PT5M

Nutrition Facts

Calories

1000

Protein

62 g

Carbohydrates

80 g

Fat

45 g

Fiber

5 g

Ingredient Substitutions

• Instead of Ground Beef: Ground Turkey, Ground Chicken, Plant‑based mince
• Instead of Onion: Shallot
• Instead of Carrots: Parsnip
• Instead of Celery: Fennel
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Spinach: Kale, Swiss chard
• Instead of Russet Potatoes: Sweet potatoes
• Instead of Dried Basil: Italian seasoning
• Instead of Paprika: Smoked paprika
• Instead of Petite Diced Tomatoes: Crushed tomatoes
• Instead of 2% Milk: Skim milk, Unsweetened almond milk
• Instead of Chicken Broth: Vegetable broth
• Instead of Elbow Pasta: Any short pasta
• Instead of Cheddar Cheese: Mozzarella
• Instead of Ketchup: Tomato paste mixed with a pinch of sugar
• Instead of Parmesan Cheese: Pecorino Romano

Equipment Needed

• Large Stockpot
• Chef's Knife
• Cutting Board
• Measuring Cups
• Measuring Spoons
• Wooden Spoon or Spatula
• Grater
• Ladle (optional)
• Microwave‑safe Meal Prep Containers (optional)

Critical Steps — Do Not Skip

• Browning the ground beef to render flavor and fat
• Sautéing vegetables in rendered fat for depth
• Simmering pasta and potatoes until perfectly tender
• Incorporating cheese, spinach, and ketchup for richness and texture
• Final reduction to achieve the right consistency

Chef Tips from the Video

• Use a lean 85/15 ground beef to keep the calorie count high while limiting excess fat.
• For extra flavor, deglaze the pot with a splash of red wine after browning the beef.
• If you prefer a spicier version, add a pinch of cayenne pepper with the paprika.

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers

Freezer: Up to 3 months; thaw overnight before reheating

Room temperature: Not recommended; food safety risk above 40°F (4°C)

Make-Ahead Tips

• Cool the cooked meal before sealing containers to prevent condensation.
• Label each container with the date prepared.
• When reheating, stir halfway through to ensure even heating.

Frequently Asked Questions