Introduction
Achieving a leaner, stronger physique isn’t about extreme diets — it’s about balance, consistency, and smart nutrition. This 7-Day Body Recomposition Meal Plan is designed to help you burn fat while maintaining or building lean muscle. With a strategic mix of protein-rich meals, controlled carbs, and healthy fats, this plan supports optimal performance, recovery, and metabolic balance.
Each day alternates between training (higher carb) and rest (lower carb) meals to fuel your workouts and enhance recovery. You’ll enjoy simple, delicious recipes using whole, nutrient-dense foods to keep energy stable and hunger satisfied throughout the week.
Macro Focus
| Macronutrient | Target Range |
|---|---|
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Protein |
30–40% of total calories |
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Carbohydrates |
30–40% (higher on training days) |
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Fats |
25–30% (higher on rest days) |
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Hydration |
2.5–3L water/day minimum |
Day 1 – Training Day (Moderate-High Carb)
| Goal | Meals & Ingredients | Instruction |
|---|---|---|
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Fuel workout performance and recovery |
Breakfast: ½ cup oats, 1 scoop whey protein, ½ banana, 1 tbsp chia, 1 tsp almond butter |
Mix oats and milk/water, cook, then stir in protein powder. Add toppings. |
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Snack: ¾ cup Greek yoghurt, ½ cup mixed berries, 1 tsp honey, 1 tbsp flaxseeds |
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Lunch: 120g grilled chicken, ½ cup quinoa, broccoli + spinach, 1 tbsp olive oil, lemon juice |
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Snack: 2 rice cakes, 1 tbsp peanut butter, protein shake |
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Dinner: 120g salmon, 1 small sweet potato, green beans, 1 tsp olive oil |
Day 2 – Rest Day (Low Carb)
| Goal | Meals & Ingredients | Instruction |
|---|---|---|
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Support recovery and fat oxidation |
Breakfast: 3 eggs + 1 egg white, spinach, bell pepper, ¼ avocado |
Cook omelette and serve with avocado. Grill chicken and serve with mash. |
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Snack: 15 almonds, ½ cup cottage cheese |
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Lunch: 120g lean beef, mixed greens, ½ avocado, olive oil + vinegar |
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Snack: Celery sticks + 2 tbsp hummus |
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Dinner: 120g chicken breast, 1 cup cauliflower mash, butter/ghee, asparagus |
Day 3 – Training Day (Moderate-High Carb)
| Goal | Meals & Ingredients | Instruction |
|---|---|---|
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Restore glycogen and support lean mass |
Breakfast: 2 slices whole-grain toast, 2 eggs + 2 egg whites, ¼ avocado |
Stir-fry shrimp and vegetables; serve with quinoa. |
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Snack: 1 apple + 1 tbsp peanut butter |
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Lunch: 120g turkey, ½ cup brown rice, 1 cup broccoli, 1 tsp olive oil |
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Snack: Protein smoothie (1 scoop whey, ½ banana, 1 tbsp oats, water/milk) |
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Dinner: 120g shrimp, ½ cup quinoa, mixed vegetables, olive oil/soy sauce |
Day 4 – Rest Day (Low Carb)
| Goal | Meals & Ingredients | Instruction |
|---|---|---|
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Maintain metabolic flexibility |
Breakfast: ¾ cup Greek yoghurt, 2 tbsp walnuts, 1 tbsp chia, 1 tsp cinnamon |
Grill or roast all ingredients; season lightly. |
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Snack: 2 boiled eggs |
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Lunch: 120g salmon, 2 cups greens, ½ avocado, olive oil + lemon |
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Snack: 40g cheese + ½ cucumber |
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Dinner: 120g lean beef, roasted veggies (zucchini, peppers, mushrooms), 1 tsp olive oil |
Day 5 – Training Day (High Carb)
| Goal | Meals & Ingredients | Instruction |
|---|---|---|
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Maximise glycogen replenishment |
Breakfast: 1 scoop protein powder, ¼ cup oats, 1 egg, ¼ banana (mashed) |
Blend pancake mix and cook; top with syrup. |
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Snack: 2 rice cakes + 1 tbsp almond butter |
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Lunch: 120g chicken, ½ cup rice, ½ cup black beans, salsa + lettuce |
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Snack: ¾ cup Greek yoghurt + ½ cup blueberries |
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Dinner: 120g cod, 1 small sweet potato, 1 cup spinach (sautéed) |
Day 6 – Rest Day (Low Carb)
| Goal | Meals & Ingredients | Instruction |
|---|---|---|
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Promote fat loss and metabolic recovery |
Breakfast: 3 eggs, 1 cup spinach, 2 tbsp feta |
Cook omelette; grill steak; roast sprouts. |
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Snack: ¼ cup mixed nuts |
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Lunch: 120g chicken, 1 cup zucchini noodles, olive oil + garlic |
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Snack: Celery sticks + 1 tbsp almond butter |
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Dinner: 120g steak, roasted Brussels sprouts, olive oil |
Day 7 – Moderate Carb (Active Recovery)
| Goal | Meals & Ingredients | Instruction |
|---|---|---|
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Balance energy and reset metabolism |
Breakfast: Smoothie bowl (protein powder, berries, banana, peanut butter, almond milk) |
Blend smoothie and top with granola or coconut flakes. |
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Snack: 2 eggs + veggie sticks |
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Lunch: 120g chicken, ½ cup quinoa, 1 cup spinach, olive oil + balsamic |
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Snack: ½ cup cottage cheese + ½ cup pineapple |
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Dinner: 120g tofu or fish, ½ cup brown rice, mixed vegetables, soy sauce |
Bonus Tips for Maximum Recomposition Results
| Category | Tip |
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Pre-Workout |
1 small banana or rice cake + protein shake |
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Post-Workout |
1 scoop whey protein + ½ banana or simple carbs
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Hydration |
Add electrolytes or pink salt during intense training |
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Sleep |
Aim for 7–9 hours per night for muscle recovery and hormone balance |
Conclusion
Body recomposition is not about restriction — it’s about precision and consistency. This plan helps you eat smarter, not less, by fuelling your workouts with the right nutrients while encouraging fat loss on rest days.
Combine this 7-day plan with regular strength training, quality sleep, and mindful recovery, and you’ll be on your way to achieving a leaner, stronger, and more energised body — one meal at a time.
