Healthy Eating
7-Day Endomorph Meal Plan (And Food List)

7-Day Endomorph Meal Plan (And Food List)

This article will give insight into the endomorph meal plan, endomorph recipes, and everything in between. But first, who are endomorphs?

William Sheldon, an American researcher, and psychologist came up with a study (theory of personality) that classified body types into three categories namely:


People who have this body type tend to appear very lean and tall.

Their bodies are associated with a fast metabolism rate. As a result, they hardly gain weight no matter the type of food they eat.

Ever wondered why some people eat every single thing they come across, but they never seem to gain any weight? These are the ectomorphs.


People with this body type have great and well-defined muscles. They tend to be very strong.

They can gain with ease and lose it with as much ease.

Their body shapes border on a rectangular-like appearance, with an upright like posture?


People in this category have fewer muscles and a high percentage of fats. This makes them appear heavier and rounder.

When you hear the word heavier, you might come to the conclusion that they are overweight. This is hardly the case.

However, endomorphs just exhibit certain characteristics that make them likely to gain weight than other body types.

They are more reactive to the intake of calories than any other. If you have this body type, you should be strict about your calorie intake so you don’t consume more than your body can burn.

You might have come across people who no matter how hard they work out, never seem to lose much weight, if at all. Such a person is most likely an endomorph.

They have a slow metabolism rate that makes them burn fat at a slow rate.

In order to make positive gains with their weight loss, such a person needs an endomorph meal plan that will keep their body type’s need into consideration.


7-Day Endomorph Meal Plan (And Food List)

The common underlying assumption is that endomorphs can’t be skinny no matter what.

Phil Catudal, a personal trainer reports that endomorphs can be skinny but under certain conditions.

First, they must follow their diet strictly (individualized endomorph meal plan). They must also keep track of the calories they consume which are mostly from carbs.

Second, endomorphs have to maintain the same eating pattern even after becoming skinny.

This is because their bodies can easily bounce back with any slightest mistake brought about by the wrong meal plan.

They have to maintain the same lifestyle to remain become skinny.

Third, an endomorph should work out regularly to burn fats around the waist and other body parts. Lots of cardio will help burn those calories.

Phil Catudal also recommends cardio workouts thrice a week for 30 – 45 minutes to burn more calories.

He suggests the combination of planks, push-ups, and squats increase muscle. This increases the body’s metabolism rate.

39 studies conducted and published in the journal Sports Medicine in February 2018 pointed out that workouts done in intervals are very efficient and effective in reducing the body fats present in the body.

It’s also responsible for burning fat belly in obese patients.


Based on research conducted by American Council of Exercise, you should include carbohydrates in a proportion of 30 percent into your diet.

This would apply to people with average metabolic rates.

An endomorph meal plan should include less than 30 percent carbs for effective and efficient results, given they store more fat than an average person.

However, it should not be too low that you have no energy to do anything.


Endomorphs don’t lose weight fast like the other body types. This is because of the slow metabolism rate that their bodies exhibit.

So, if you possess this body type, you need to consider a specific endomorph meal plan to facilitate weight loss.

The best type should be the one that has higher protein and fat content and low carbohydrate.

They include:


These foods assist in weight loss as they keep you full for a longer period of time.

Proteins boost your metabolism rate.

Therefore, an endomorph meal plan must always include high protein foods. Vegetarians are encouraged to incorporate plant proteins like oats lentils into their endomorph meal plan.


Foods that contain healthy fats can help an endomorph to reduce cravings and appetite.


Being an endomorph doesn’t mean you can’t incorporate carbs into your diet. Carbs are a great source of energy for the body.

Removing carbs from your diet makes you consistently fatigued and sluggish. You end up lacking the energy to do anything.

Even worse, a meal plan that contains low carbs can lead to severe ketosis.

The solution for all this is to choose complex carbohydrates into the endomorph meal plan over the simple ones.

They include legumes that have high fiber like beans, peas, lentils, spinach, kales, and broccoli. Starchy vegetables like sweet potatoes, yams, carrots, and fruit also make the cut.


Avoid simple carbohydrates as they are stored as fats in your body instead of energy. They slow your metabolism rate also.

High sugar chocolates, beverages, white bread, and fried foods should be given a wide berth.



Breakfast: Cheese coated with both green and red grapes plus chia seeds.

Snack: Carrots

Lunch: Sardines served with vegetables

Dinner: Cauliflower brown rice served with steak.


Breakfast: Boiled eggs served with sugar-free coffee or tea.

Snack:  Apple.

Lunch: Chicken breast dipped in olive oil, veggies, and raw tomatoes.

Dinner: Baked potatoes served with lentil soup.


Breakfast: 2 scrambled eggs, onions, tomato, and spinach.

Snack: Handful of almonds.

Lunch: Avocado tuna salad served with peas.

Dinner: Salmon served with veggies.


Breakfast: Greek yogurt plus groundnut smoothie.

Snack:  Handful of sunflower seeds.

Lunch: Brown rice served with shrimp.

Dinner: Red beans served with dried tomatoes, olive oil, and raw veggies.


Breakfast: Omelet topped with pieces of avocado.

Snack: Apple baked with cinnamon.

Lunch: Sweet potatoes served with shredded chicken barbeque and low-sugar tomato sauce.

Dinner: Cauliflower rice, avocado pieces, and shrimp.

DAY 6:

Breakfast: Hardboiled eggs with blueberries.

Snack: 10 -15 black olive seeds.

Lunch: Chicken wrapped in lettuce plus veggies.

Dinner: Sweet potatoes served with lentil soup.


Breakfast: Greek yogurt served with almonds and cinnamon

Snack: Bag of popcorn.

Lunch: Mushroom soup served with chicken breast.

Dinner: Baked salmon served with steamed broccoli and soup


It is wise to incorporate foods that accelerate weight loss into the endomorph meal plan.

Given people with the endomorph body type easily store fat, these fat-blasting home workouts will help you get rid of the extra fat faster.

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