Diet Plans for Body

Recomposition
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I have provide Body Recomposition diet plans for Vegetarians, Non-Vegetarians,

and Eggetarians.

These are sample plans with approximate calorie count. You can adjust portion sizes
and overall quantity based on individual calorie needs. These are general guidelines, so
individual dietary needs can vary and one should listen to their own body for optimizing
your diet to best suit you. Keep in mind to include a variety of vegetables for
micronutrients and stay hydrated throughout the day.

Formula for Calculating Calories and Macros:

Here’s the simple formula for calculating your maintenance calories, Multiply your body
weight by 35 and you will get a base to start with.
(If weight is 60kg, 60X35=2100 calories)

The caloric content per gram for the three macronutrients is as follows:

1. Protein: Approximately 4 calories per gram.

2. Fats: Approximately 9 calories per gram.

3. Carbohydrates: Approximately 4 calories per gram.

For Macronutrients:
Protein:

Bodyweight X 1.5
(If 60kg, 60X1.5= 90, you can consume 90g to 100g protein and 100X4=400 calories)
Fats:
Bodyweight X 1

Diet Plans for Body Recomposition 1

 (If 60kg, 60X1=60 grams of fat and 60X9=540 calories)
Remaining calories can be consumed as carbohydrates.

Non-Vegetarian Diet Plan:

Meal 1 (Breakfast):

Scrambled Eggs with Spinach and Tomatoes

Eggs (2): 140 calories

Spinach (50g): 12 calories

Tomatoes (100g): 18 calories

Roti/Whole Wheat Toast (2 slices): 160 calories

Curd (Plain Yogurt) (150g): 61 calories or Greek Yogurt (150g): 100 calories

Meal 2 (Lunch):

Grilled Chicken Breast

Chicken Breast (150g): 270 calories

Dal with Vegetables

Dal (150g): 174 calories

Mixed Vegetables (100g): 40 calories

Olive Oil Dressing (1 tbsp): 120 calories

Meal 3 (Snack):

Paneer and Almond Snack

Paneer (100g)

Almonds (30g): 180 calories

Meal 4 (Dinner):

Baked Fish or Grilled Rohu/Katla

Rohu or Katla (150g): 210 calories

Diet Plans for Body Recomposition 2

 Sweet Potato Mash

Sweet Potato (200g): 180 calories

Steamed Cauliflower/Broccoli (100g): 31 calories

Meal 5 (Before Bed):

Protein Shake (30g): 120 calories

Total Calories: Approximately 2000 calories

Protein: Around 100g

Carbohydrates: Around 300g

Fats: Around 60g

Vegetarian Diet Plan:

Meal 1 (Breakfast):

Tofu and Vegetable Scramble

Tofu (200g): 144 calories

Mixed Vegetables (100g): 40 calories

Whole Wheat Chapati (2): 160 calories

Curd (Plain Yogurt) (150g): 61 calories or Greek Yogurt (150g): 100 calories

Meal 2 (Lunch):

Lentil Soup

Lentils (150g): 174 calories

Dal with Mixed Vegetables

Dal (150g): 174 calories

Mixed Vegetables (100g): 40 calories

Olive Oil Dressing (1 tbsp): 120 calories

Meal 3 (Snack):

Diet Plans for Body Recomposition 3

 Mixed Nuts and Seeds

Mixed Nuts and Seeds (30g): 200 calories

Meal 4 (Dinner):

Grilled Tofu

Tofu (150g): 108 calories

Brown Rice (150g): 195 calories

Steamed Spinach (100g): 23 calories

Meal 5 (Before Bed):

Protein Shake (30g): 120 calories

Total Calories: Approximately 2000 calories

Protein: Around 100g

Carbohydrates: Around 300g

Fats: Around 60g

Eggetarian Diet Plan:

Meal 1 (Breakfast):

Omelette with Vegetables

Eggs (2): 140 calories

Mixed Vegetables (100g): 40 calories

Roti/Whole Wheat Toast (2 slices): 160 calories

Curd (Plain Yogurt) (150g): 61 calories or Greek Yogurt (150g): 100 calories

Meal 2 (Lunch):

Dal with Brown Rice

Dal (150g): 174 calories

Brown Rice (150g): 195 calories

Diet Plans for Body Recomposition 4

 Eggs with Mix Vegetables

Eggs (2): 140 calories

Mixed Vegetables (locally available veggies like peas, carrots, and beans)

Olive Oil Dressing (1 tbsp): 120 calories

Meal 3 (Snack):

Paneer and Almond Snack

Paneer (100g)

Almonds (30g): 180 calories

Meal 4 (Dinner):

Paneer and Vegetables Sautéed with Salt

Paneer (150g) & Mixed Vegetables (100g): Adjust calories accordingly

Sweet Potato Mash

Sweet Potato (200g): 180 calories

Steamed Cauliflower/Broccoli (100g): 31 calories

Meal 5 (Before Bed):

Protein Shake (30g): 120 calories

Total Calories: Approximately 2000 calories

Protein: Around 100g

Carbohydrates: Around 300g

Fats: Around 60g

Remember to monitor progress and adjust the quantity as needed.

Diet Plans for Body Recomposition 5