Healthy Eating
body recomposition meal plan

7-Day Body Recomposition Meal Plan For Beginners

Striking a balance in your body to build muscles while at the same time maintaining a healthy physique calls for a body recomposition meal plan.

Body recomposition is where you lose weight while gaining muscle but remain as fit as a fiddle.

It can be a daunting task for a beginner. However, with the right meal plan, it becomes easy to achieve this.

Many people do not know that during body recomposition, you maintain the right bodyweight even as you eat a little bit more during lifting days and fewer amounts of food when you are not lifting weights.

Either way, you lose lots of body fat and gain muscles. With a seven-day body recomposition meal plan, your body adjusts fast.


7-Day Body Recomposition Meal Plan For Beginners

Many factors come to play for body recomposition. You can achieve body recomposition in 8-12 weeks.

Fitness experts advise that the process calls for patience. Only the virtuous gifted with patience hold on for eight weeks to see the results of their hard work in body recomposition.

Achieving the desired results dwells so much on a body recomposition meal plan. You are required to follow this religiously with no alterations at all.

Cheat days are not allowed into this meal plan as they do more harm than good to the body process, such as burning fat and muscle building.

The most effective way to deal with cheat days in your diet is by applying some brakes to your cravings. Practicing self-control and remaining clear of your vision helps in sticking to what you are required to eat.

Calculating your targeted weekly calorie balance, which facilitates the burning of fat, helps in body recomposition. Find out how long it takes you to lose fat and build muscle.

Once this is established, your vision becomes clearer, and you can adjust your body recomposition meal plan accordingly.


The right diet is crucial in the building of muscles.

healthy diet, in this case, lays more emphasis on proteins and whole foods. As we all know, proteins are body-building foods.

They are necessary for building muscles.

For an effective body recomposition meal plan, your plate should have lots of whole foods because they are low in carbs and high fiber.

Whole grain bread, oatmeal, whole grain wheat, and maize products are great for the body.

Studies show that whole foods reduce sugars, additives, and nitrates found in processed and starchy foods. They give a lot of minerals and vitamins in their natural form.

They also increase the amount of soluble and insoluble fibers in the body.

Fresh produce, which includes vegetables and fruits supply keeps the body hydrated at all times. Phytochemicals contained in fruits and veggies boost the body’s immune system.

Foods such as peas and beans contain complex carbohydrates which give the body the right amount of glucose for energy.

Dairy products like milk, yogurt, cheese, and butter are important in keeping the bones strong. They have a lot of calcium and Vitamin D.


Striking a healthy balance between weight loss and more muscles requires a proper macro balance.

Macro balance takes into account specifics such as your age, height, weight, and activity level.

The Total Daily Energy Expenditure (TDEE) calculator does the math for you on the number of calories your body burns in a day and accounts for the calorie deficit.

A proper macro balance in body addressing skinny fat for body recomposition required 40% protein, 30% fat, and 30% carbs in your meal plan.

tracking macros app tracks and monitors all these elements daily.


Training your body for recomposition also requires body exercise. Short cardio lasting between 20-30 minutes is recommended.

The cardio should have a heart rate working at 80 percent.

A stair climb, swimming, running, cycling, or any aerobic augurs well for this course.

Moderate cardio speeds up the fat burning process, but too much of it negatively affects the process of muscle building.


DAY 1: 

Breakfast: Milk and avocado chops with whole bread

Milk is a good choice for protein and calcium. A sandwich with avocado chops completed the equation.

According to nutritionists, avocados contain omega-3 fatty acids and monosaturated fats, which are good for the heart and digestion. They also regulate blood pressure.

Lunch: Chicken with veggies and Brown Rice

Start with boiling ½ a cup of brown rice and set aside. Cook your chicken to your liking, garnish with favorite spices. Finish with broccoli, cooked for over low heat together with red pepper, tomatoes, and capsicum.

Dinner: Salmon with Baked Butter

Marinate the salmon with lemon garlic butter sauce. Wrap it in foil and bake it in the oven.

It has a high protein content with low carbs.


Breakfast: Beetroot juice with nuts

Beetroot juice is packed with antioxidants and shores up nitric oxide levels in the body.

This enhances performance during workouts. Nuts have a lot of protein, on the other hand.

Lunch: Beans with green vegetables

With some diced onions, tomatoes, and garlic, fry your already boiled beans. Let them boil to form some thick and tasty broth. In another pan, sprinkle some oil and pan heat your spinach with onion sprinkling.

Dinner: Turkey Chili with veggies

Brush the turkey with garlic and chili, then cook it over a pan with little oil. Cook both sides until golden brown. Separately, cook you’re a cup of your preferred veggies as an accompaniment.


Breakfast: Yoghurt with nuts

You have the freedom to choose which types of nut you want for your breakfast.

Most nuts are high in protein, while yogurt gives you a perfect start to the day.

LunchMeat, veggies and brown rice

Have a little bit of beef or mutton. Do it as a wet fry with garlic, onions, and tomatoes. Boil ½ a cup of brown rice and set aside. Brown rice has lower carbs and high in fiber.

Stir fry your veggies and serve.

Dinner: Pork with veggies

Grilled pork with leafy vegetables goes down very well. Make sure you take a glass of water or two thereafter.


Breakfast: Oatmeal with milk

Mix oats with a glass of milk and, if you like, thrown in several cuts of banana to give it some flavor.

Lunch: 3 eggs with veggies and fruit snack

Whip three eggs into the pans and add some veggies. Let the mix cook evenly.

You can have it besides a fruit snack of blueberries.

Dinner: Black beans with hash brown crust

Boil your black beans. Add some diced onions, shredded cheese, and some vegetables.

You bake them in the oven.


Breakfast: Kefir Milk with nuts

Kefir milk is a great source of calcium and protein. Topped with nuts, it is great to start the day.

Lunch: Pan-fried Chicken with spinach and tomatoes

Pan-fry the chicken breasts until golden brown while stuffed with tomatoes and creamed spinach.

Dinner: Shrimp With Mushroom

Fill the shrimp with mushroom and roast it for 15 minutes. Give it a lemon squeeze before serving.


Breakfast: Eggplant Garlic Bread

Get two eggplants, score them and brush with olive oil, garlic, pepper salt, and mozzarella.

Bake in the oven at 1400.

Lunch: Mozarella chicken with cauliflower and tomato sauce

In a pan, cook the chicken over tomato sauce with basil toppings. Stir fry your cauliflower with diced onions and carrots.

Dinner: Steak Fajitas with leafy veggies

Marinate steak fajitas in keep in the fridge for two hours. Cook over low heat for 10 minutes and serve with guacamole and some sour cream.


Breakfast: Potatoes, fresh veggies, sausage

Mix a cup of potatoes with fresh vegetables into crumbled sausages and cook over low heat until tender.

Lunch: French Onion Pot Roast with cauliflower

Sauté the onions. Then mix them with your beef or fish and put them on the slow cooker. Steam your cauliflower and serve.

Dinner: Chicken with garlic mushroom sauce

Cook chicken thighs. Sauté garlic and mushroom and add some creamy sauce to it.


The main kicker in body recomposition lies in your diet. Proteins take center stage, but complex carbs, vegetables, and other healthy foods are equally important.

You can maintain your healthy weight, but a change in physique as muscles build with body recomposition. Isn’t it a good thing?

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