Make Me a Meal Plan to Build Muscle and Lose Fat

Building muscle and losing fat at the same time — known as body recomposition — is not a myth. It is well-documented in exercise science, though it requires more precise nutrition than either goal alone. A landmark 2016 study by Longland et al. published in the American Journal of Clinical Nutrition demonstrated that participants consuming 2.4g protein per kg of body weight while in a calorie deficit gained 1.2 kg of lean mass and lost 4.8 kg of fat over 4 weeks during intensive resistance training.

A 2020 systematic review by Barakat et al. in Strength and Conditioning Journal confirmed that body recomposition is achievable, particularly in beginners, overweight individuals, and detrained athletes, when three conditions are met: adequate protein intake (1.6-2.2g/kg), resistance training stimulus, and a small to moderate energy deficit or maintenance intake.

This 7-day meal plan applies those principles with separate macros for training days and rest days.

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How Does Body Recomposition Work?

Body recomposition relies on calorie cycling — eating slightly more on training days to fuel muscle protein synthesis and slightly less on rest days to promote fat oxidation. Your body does not need to be in a deficit every single day to lose fat. What matters is the weekly energy balance.

The approach used in this plan:

Parameter	Training Days (4/week)	Rest Days (3/week)
Calories	~2,200 kcal	~1,700 kcal
Protein	180g (2.0g/kg for 90kg)	170g (1.9g/kg)
Carbohydrates	230g	130g
Fat	60g	65g
Weekly average	~1,985 kcal/day	—

Adjust these numbers based on your body weight. The protein target should be 1.6-2.2g per kilogram of body weight. Nutrola's AI calorie tracker calculates your personal targets and lets you set different macro goals for training versus rest days.

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Who Is This Plan For?

This plan is designed for individuals who:

• Are beginners or intermediate lifters (less than 3 years of consistent resistance training)
• Have a body fat percentage between 15-25% (men) or 22-35% (women)
• Perform resistance training at least 3-4 days per week
• Weigh approximately 80-95 kg (scale portions for your weight)

If you are already lean (under 12% body fat for men or 20% for women), recomposition becomes significantly harder. In that case, dedicated bulking and cutting cycles are typically more effective.

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Why Is Protein Timing Important for Recomposition?

When you are trying to build muscle in a deficit, protein distribution across the day matters more than during a standard bulk. Research by Schoenfeld and Aragon (2018) in the Journal of the International Society of Sports Nutrition recommends consuming 0.4-0.55g of protein per kg of body weight per meal across 4+ meals to maximize muscle protein synthesis.

For a 90 kg individual, that means 36-50g of protein per meal. This plan distributes protein across 4 eating occasions with particular emphasis on pre- and post-training meals.

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The 7-Day Recomposition Meal Plan

Day 1 — Training Day (Upper Body)

Breakfast — Protein Oatmeal (Pre-Training)

Ingredient	Amount	Calories	Protein	Carbs	Fat
Rolled oats	60g	227	8g	40g	4g
Whey protein (vanilla)	30g	120	24g	3g	1g
Banana (sliced)	100g	89	1g	23g	0g
Peanut butter	15g	88	4g	3g	7g
Meal Total		524	37g	69g	12g

Lunch — Chicken & Rice Bowl (Post-Training)

Ingredient	Amount	Calories	Protein	Carbs	Fat
Chicken breast (grilled)	180g	278	55g	0g	6g
White rice (cooked)	200g	260	5g	57g	0g
Broccoli (steamed)	100g	34	3g	7g	0g
Soy sauce + sesame oil	—	30	1g	2g	2g
Meal Total		602	64g	66g	8g

Snack — Greek Yogurt & Berries

Ingredient	Amount	Calories	Protein	Carbs	Fat
Greek yogurt (0% fat)	250g	145	25g	10g	0g
Mixed berries	80g	36	1g	8g	0g
Honey	10g	30	0g	8g	0g
Granola	20g	88	2g	14g	3g
Meal Total		299	28g	40g	3g

Dinner — Salmon & Sweet Potato

Ingredient	Amount	Calories	Protein	Carbs	Fat
Salmon fillet	170g	353	43g	0g	19g
Sweet potato (baked)	180g	162	3g	38g	0g
Asparagus (roasted)	120g	24	3g	4g	0g
Olive oil (for cooking)	10ml	80	0g	0g	9g
Meal Total		619	49g	42g	28g

Day 1 Totals — 2,044 kcal | 178g protein | 217g carbs | 51g fat

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Day 2 — Rest Day

Breakfast — Egg & Avocado Plate

Ingredient	Amount	Calories	Protein	Carbs	Fat
Whole eggs	3 large	234	18g	2g	16g
Avocado	60g	96	1g	5g	9g
Spinach (sauteed)	80g	18	2g	2g	0g
Cherry tomatoes	80g	14	1g	3g	0g
Meal Total		362	22g	12g	25g

Lunch — Turkey & Lentil Salad

Ingredient	Amount	Calories	Protein	Carbs	Fat
Ground turkey (lean)	150g	224	41g	0g	6g
Green lentils (cooked)	100g	116	9g	20g	0g
Mixed greens	80g	18	2g	2g	0g
Feta cheese	20g	53	3g	1g	4g
Olive oil + balsamic	10ml	50	0g	2g	5g
Meal Total		461	55g	25g	15g

Snack — Cottage Cheese & Nuts

Ingredient	Amount	Calories	Protein	Carbs	Fat
Low-fat cottage cheese	200g	160	24g	6g	4g
Almonds	15g	87	3g	3g	8g
Meal Total		247	27g	9g	12g

Dinner — Grilled Cod with Vegetables

Ingredient	Amount	Calories	Protein	Carbs	Fat
Cod fillet	180g	165	36g	0g	2g
Zucchini (grilled)	150g	26	2g	5g	0g
Bell peppers (roasted)	100g	40	1g	8g	0g
Olive oil	10ml	80	0g	0g	9g
Meal Total		311	39g	13g	11g

Day 2 Totals — 1,381 kcal | 143g protein | 59g carbs | 63g fat

This is a lower-carb rest day. Add a casein shake before bed (30g casein protein = 120 kcal, 24g protein) to bring protein closer to 170g and support overnight muscle protein synthesis.

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Day 3 — Training Day (Lower Body)

Breakfast — Protein Pancakes

Ingredient	Amount	Calories	Protein	Carbs	Fat
Oat flour	50g	195	7g	33g	3g
Whey protein	30g	120	24g	3g	1g
Egg whites	100g	52	11g	1g	0g
Banana (mashed)	80g	71	1g	18g	0g
Maple syrup	15ml	52	0g	13g	0g
Meal Total		490	43g	68g	4g

Lunch — Beef Stir-Fry with Rice (Post-Training)

Ingredient	Amount	Calories	Protein	Carbs	Fat
Lean beef strips	160g	256	42g	0g	10g
White rice (cooked)	200g	260	5g	57g	0g
Mixed stir-fry vegetables	150g	45	3g	8g	0g
Soy sauce + ginger	—	15	1g	2g	0g
Sesame oil	5ml	40	0g	0g	5g
Meal Total		616	51g	67g	15g

Snack — Protein Shake & Rice Cakes

Ingredient	Amount	Calories	Protein	Carbs	Fat
Whey protein	30g	120	24g	3g	1g
Rice cakes	2 (18g)	70	1g	15g	0g
Peanut butter	15g	88	4g	3g	7g
Meal Total		278	29g	21g	8g

Dinner — Herb-Roasted Chicken Thigh with Quinoa

Ingredient	Amount	Calories	Protein	Carbs	Fat
Chicken thigh (skinless)	170g	247	41g	0g	9g
Quinoa (cooked)	150g	180	7g	31g	3g
Roasted Brussels sprouts	120g	52	3g	11g	0g
Olive oil	5ml	40	0g	0g	5g
Meal Total		519	51g	42g	17g

Day 3 Totals — 1,903 kcal | 174g protein | 198g carbs | 44g fat

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Day 4 — Rest Day

Breakfast — Smoked Salmon Scramble

Ingredient	Amount	Calories	Protein	Carbs	Fat
Whole eggs	2 large	156	12g	1g	11g
Egg whites	100g	52	11g	1g	0g
Smoked salmon	50g	82	11g	0g	4g
Spinach	60g	14	2g	1g	0g
Meal Total		304	36g	3g	15g

Lunch — Tuna & White Bean Salad

Ingredient	Amount	Calories	Protein	Carbs	Fat
Canned tuna (in water)	150g	154	34g	0g	1g
White beans (canned)	100g	113	8g	19g	0g
Arugula	60g	15	2g	2g	0g
Red onion + capers	30g	14	0g	3g	0g
Olive oil + lemon	10ml	50	0g	1g	5g
Meal Total		346	44g	25g	6g

Snack — Greek Yogurt & Walnuts

Ingredient	Amount	Calories	Protein	Carbs	Fat
Greek yogurt (0% fat)	200g	116	20g	8g	0g
Walnuts	20g	131	3g	3g	13g
Meal Total		247	23g	11g	13g

Dinner — Turkey Meatballs with Zucchini Noodles

Ingredient	Amount	Calories	Protein	Carbs	Fat
Ground turkey (lean)	170g	254	46g	0g	7g
Zucchini (spiralized)	200g	34	2g	6g	1g
Marinara sauce	100g	52	2g	8g	2g
Parmesan cheese	15g	64	6g	0g	4g
Olive oil	5ml	40	0g	0g	5g
Meal Total		444	56g	14g	19g

Day 4 Totals — 1,341 kcal | 159g protein | 53g carbs | 53g fat

Add a casein shake or cottage cheese snack before bed to reach 1,700 kcal and 180g+ protein.

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Day 5 — Training Day (Push/Pull)

Breakfast — Egg & Oat Bowl

Ingredient	Amount	Calories	Protein	Carbs	Fat
Rolled oats	50g	189	6g	34g	3g
Whole eggs	2 large	156	12g	1g	11g
Egg whites	60g	31	7g	0g	0g
Blueberries	80g	46	1g	11g	0g
Meal Total		422	26g	46g	14g

Lunch — Chicken Burrito Bowl (Post-Training)

Ingredient	Amount	Calories	Protein	Carbs	Fat
Chicken breast (grilled)	170g	262	53g	0g	5g
White rice (cooked)	180g	234	4g	51g	0g
Black beans	80g	104	7g	18g	0g
Salsa + corn	60g	24	1g	5g	0g
Avocado	40g	64	1g	3g	6g
Meal Total		688	66g	77g	11g

Snack — Protein Bar (or homemade)

Ingredient	Amount	Calories	Protein	Carbs	Fat
Protein bar	1 bar (~60g)	220	20g	24g	8g
Meal Total		220	20g	24g	8g

Dinner — Baked Salmon with Potatoes

Ingredient	Amount	Calories	Protein	Carbs	Fat
Salmon fillet	160g	333	40g	0g	18g
Baby potatoes (roasted)	180g	155	3g	36g	0g
Green beans (steamed)	100g	31	2g	7g	0g
Olive oil + herbs	10ml	80	0g	0g	9g
Meal Total		599	45g	43g	27g

Day 5 Totals — 1,929 kcal | 157g protein | 190g carbs | 60g fat

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Day 6 — Rest Day

Breakfast — Cottage Cheese Bowl

Ingredient	Amount	Calories	Protein	Carbs	Fat
Low-fat cottage cheese	250g	200	30g	8g	5g
Ground flaxseed	15g	80	3g	4g	6g
Strawberries	80g	26	1g	6g	0g
Meal Total		306	34g	18g	11g

Lunch — Shrimp & Avocado Salad

Ingredient	Amount	Calories	Protein	Carbs	Fat
Shrimp (cooked)	160g	157	33g	1g	2g
Avocado	60g	96	1g	5g	9g
Mixed greens	100g	22	2g	3g	0g
Cucumber	80g	12	1g	2g	0g
Olive oil + lime	10ml	50	0g	1g	5g
Meal Total		337	37g	12g	16g

Snack — Beef Jerky & Almonds

Ingredient	Amount	Calories	Protein	Carbs	Fat
Beef jerky	40g	116	20g	4g	2g
Almonds	20g	116	4g	4g	10g
Meal Total		232	24g	8g	12g

Dinner — Grilled Chicken Breast with Roasted Vegetables

Ingredient	Amount	Calories	Protein	Carbs	Fat
Chicken breast	180g	278	55g	0g	6g
Eggplant + zucchini (roasted)	200g	46	3g	9g	0g
Olive oil	10ml	80	0g	0g	9g
Feta cheese	20g	53	3g	1g	4g
Meal Total		457	61g	10g	19g

Day 6 Totals — 1,332 kcal | 156g protein | 48g carbs | 58g fat

Add a pre-bed casein shake or protein pudding (~200-350 kcal) to reach rest day targets.

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Day 7 — Training Day (Full Body)

Breakfast — Protein Smoothie

Ingredient	Amount	Calories	Protein	Carbs	Fat
Whey protein	35g	140	28g	3g	1g
Frozen banana	120g	107	1g	27g	0g
Oats	30g	113	4g	20g	2g
Peanut butter	15g	88	4g	3g	7g
Milk (1%)	200ml	86	7g	10g	2g
Meal Total		534	44g	63g	12g

Lunch — Grilled Steak & Potato (Post-Training)

Ingredient	Amount	Calories	Protein	Carbs	Fat
Sirloin steak (lean)	170g	289	46g	0g	11g
Baked potato	200g	186	4g	43g	0g
Broccoli (steamed)	120g	41	3g	8g	0g
Sour cream (low-fat)	20g	17	1g	1g	1g
Meal Total		533	54g	52g	12g

Snack — Rice Cakes & Tuna

Ingredient	Amount	Calories	Protein	Carbs	Fat
Rice cakes	3 (27g)	105	2g	23g	0g
Canned tuna	80g	82	18g	0g	1g
Light mayo	10g	33	0g	1g	3g
Meal Total		220	20g	24g	4g

Dinner — Mediterranean Chicken with Chickpeas

Ingredient	Amount	Calories	Protein	Carbs	Fat
Chicken thigh (skinless)	160g	232	38g	0g	9g
Chickpeas	80g	109	6g	18g	2g
Roasted peppers + onions	120g	38	1g	8g	0g
Olive oil + herbs	10ml	80	0g	0g	9g
Feta cheese	15g	40	2g	0g	3g
Meal Total		499	47g	26g	23g

Day 7 Totals — 1,786 kcal | 165g protein | 165g carbs | 51g fat

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Weekly Recomposition Summary

Day	Type	Calories	Protein	Carbs	Fat
Day 1	Training	2,044	178g	217g	51g
Day 2	Rest	1,381	143g	59g	63g
Day 3	Training	1,903	174g	198g	44g
Day 4	Rest	1,341	159g	53g	53g
Day 5	Training	1,929	157g	190g	60g
Day 6	Rest	1,332	156g	48g	58g
Day 7	Training	1,786	165g	165g	51g
Weekly Avg	—	1,674	162g	133g	54g

Note that rest day totals as listed are before the recommended pre-bed protein additions. With those additions, rest days reach approximately 1,550-1,700 kcal and 180g+ protein.

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How to Track Recomposition Progress

The scale is misleading during body recomposition — your weight may stay the same while your body composition improves dramatically. Better metrics include:

• Waist and hip measurements taken weekly at the same time
• Progress photos every 2 weeks under consistent lighting
• Strength progression in your key lifts
• Body fat percentage via calipers or DEXA scan every 4-8 weeks

Nutrola tracks your weight trend over time, smoothing out daily fluctuations so you can see the real trajectory. Combined with macro tracking that distinguishes training and rest day targets, it gives you the full picture of whether your recomp is working.

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How to Find More Recomposition-Friendly Meals

After a few weeks, you will want more variety without losing the macro precision this approach demands. Nutrola's recipe library includes over 500 high-protein meals under 500 calories, all with verified macro data — browse by goal, filter by ingredients you have, and log any recipe to your daily tracker in one tap. You can filter specifically for high-protein recipes that fit your training day or rest day calorie targets.

If you find a recipe on YouTube, TikTok, or Instagram that looks good, Nutrola's recipe import feature pulls it directly into the app with calculated macros, so you never have to manually enter ingredients.

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Frequently Asked Questions

Can you really build muscle and lose fat at the same time?

Yes, but the rate depends on your training status. Beginners and overweight individuals see the most dramatic results. Longland et al. (2016) showed that trained participants gained 1.2 kg of lean mass while losing 4.8 kg of fat in just 4 weeks with high protein intake (2.4g/kg) and a calorie deficit. More experienced lifters should expect slower recomposition — approximately 0.5-1 kg of muscle gain per month alongside gradual fat loss.

How much protein do I need for body recomposition?

The evidence consistently supports 1.6-2.2g of protein per kilogram of body weight per day for recomposition. The higher end of this range (2.0-2.2g/kg) is recommended when you are in a calorie deficit, as the deficit increases the risk of muscle protein breakdown. Distribute protein across 4+ meals per day for optimal muscle protein synthesis. Nutrola's macro tracker shows your protein intake per meal and per day, making it easy to verify you are hitting these targets.

Do I need supplements for body recomposition?

No supplements are required. However, three have strong evidence supporting their use: creatine monohydrate (3-5g daily, extensively studied for muscle performance and shown to support lean mass gains during recomposition), whey protein (convenient for hitting protein targets), and caffeine (2-6 mg/kg before training for performance). Everything else is optional.

How long does body recomposition take to see results?

Most people notice visible changes in 6-12 weeks. However, body composition changes can occur from week 1 — they are simply not yet visible. Track your waist measurements, strength numbers, and take progress photos every 2 weeks. If you are gaining strength and your waist measurement is decreasing or stable, recomposition is working even if the scale has not moved.

Should I do cardio during body recomposition?

Moderate cardio (2-3 sessions per week of 20-30 minutes) supports fat loss without significantly interfering with muscle recovery. Avoid excessive cardio, which can create too large a deficit and impair muscle protein synthesis. Walking 8,000-10,000 steps daily is an excellent low-impact approach that burns calories without fatiguing your muscles for resistance training.