Body recomp meal plan, not a bulk.
Body recomposition means building muscle while losing fat, at about maintenance calories instead of a surplus. This week runs about 2,000 to 2,200 calories a day with 145 to 170 grams of protein. Alma can fit it to your goal.
Built from ISSN and Dietary Guidelines advice.
The rules
Three habits do most of the work
Protein at every meal
About 30 grams or more at each meal, from eggs, dairy, meat, fish or beans.
Eat close to maintenance
A small deficit is fine. Recomp is not a bulk, so skip the big surplus.
Lift three days or more
Progressive strength work is what tells the body to keep the muscle.
Sample week
Seven days of recomp meals
About 2,000 to 2,200 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastCottage cheese bowl with berries1 cup 2% cottage cheese, 1 cup blueberries, 2 tbsp almonds, 1 tsp honey
LunchTurkey and black bean chili with rice5 oz cooked 93% lean ground turkey, ¾ cup cooked black beans, 1 cup cooked brown rice, ½ cup salsa, 1 tsp olive oil
SnackGreek yogurt with kiwi and granola1 cup plain nonfat Greek yogurt, ¼ cup granola, 1 kiwi, 1 tbsp pumpkin seeds
DinnerSheet-pan chicken thighs with sweet potato6 oz cooked skinless chicken thigh, 1 medium baked sweet potato, 2 cups roasted broccoli, 2 tsp olive oil
About 2,160 kcal169 g protein219 g carbs
Day 2Tuesday
- BreakfastSpinach and feta egg wrap3 eggs, 1 whole-wheat tortilla, ½ cup black beans, 1 cup spinach, 1 oz feta
- LunchChicken and quinoa bowl5 oz cooked chicken breast, 1 cup cooked quinoa, 1 cup roasted peppers and onion, 2 tsp olive oil
- SnackChocolate milk and peanut butter toast1 cup low-fat milk with 1 tsp cocoa, 1 slice whole-grain toast, 1 tbsp peanut butter, 1 banana
- DinnerSeared tilapia with farro and zucchini6 oz cooked tilapia, 1 cup cooked farro, 2 cups zucchini and tomato sautéed in 2 tsp olive oil
About 2,080 kcal163 g protein207 g carbs
Day 3Wednesday
- BreakfastProtein oats with blueberries½ cup dry rolled oats, 1 cup skim milk, 1 scoop whey, ½ cup blueberries, 1 tbsp hemp seeds
- LunchSteak salad with chickpeas4 oz cooked sirloin, 1 cup chickpeas, mixed greens, 2 tsp olive oil, 1 tbsp balsamic vinegar
- SnackCottage cheese with pineapple and walnuts¾ cup 2% cottage cheese, 1 cup pineapple, 2 tbsp walnuts
- DinnerTurkey meatballs with whole-wheat spaghetti5 oz cooked 93% lean ground turkey meatballs, 1½ cups cooked whole-wheat spaghetti, 1 cup marinara, 1 tbsp Parmesan
About 2,060 kcal167 g protein212 g carbs
Day 4Thursday
- BreakfastEgg and cottage cheese toast2 eggs, 1 slice sourdough toast, ½ avocado, ½ cup cottage cheese
- LunchShrimp and brown rice bowl5 oz cooked shrimp, 1½ cups cooked brown rice, ½ cup shelled edamame, 1 cup cabbage slaw, 2 tsp sesame oil
- SnackCocoa whey shake with banana1 scoop whey, 1 cup 1% milk, 1 banana, 1 tbsp cocoa powder
- DinnerMiso salmon with soba noodles5 oz cooked salmon, 1½ cups cooked soba, 1 cup snap peas, 1 tbsp white miso, 1 tsp sesame oil
About 2,100 kcal162 g protein218 g carbs
Day 5Friday
- BreakfastGreek yogurt parfait with raspberries1 cup plain Greek yogurt, ¼ cup granola, ½ cup raspberries, 1 tbsp chia seeds, 1 tbsp almonds
- LunchChicken burrito bowl5 oz cooked chicken breast, 1 cup cooked brown rice, ½ cup black beans, ½ cup corn, ¼ avocado, ½ cup salsa
- SnackCottage cheese toast with tomato½ cup 2% cottage cheese, 1 slice whole-grain toast, tomato, 1 tsp olive oil, 1 apple
- DinnerPork tenderloin with roasted potatoes5 oz cooked pork tenderloin, 1 cup roasted potatoes with 2 tsp olive oil, 1½ cups green beans
About 2,040 kcal157 g protein238 g carbs
Day 6Saturday
- BreakfastOat and cottage cheese pancakes½ cup dry oats, ½ cup cottage cheese, 2 eggs, ½ cup blueberries, 1 tbsp maple syrup
- LunchChicken and farro salad with feta5 oz cooked chicken breast, 1 cup cooked farro, 2 cups romaine, tomato and cucumber, 1 oz feta, 2 tsp olive oil
- SnackEdamame, orange and cheddar1 cup edamame in pods, 1 orange, 1 oz cheddar
- DinnerLean beef burger with sweet potato wedges5 oz cooked 90% lean ground beef patty, 1 whole-wheat bun, lettuce and tomato, 1 medium sweet potato wedges with 1 tsp oil, 1 tbsp ketchup
About 2,010 kcal151 g protein187 g carbs
Day 7Sunday
- BreakfastScrambled eggs with smoked salmon2 eggs, 2 oz smoked salmon, 1 slice whole-grain toast, ½ cup spinach, 1 cup melon
- LunchChicken and chickpea tagine with couscous4 oz cooked chicken thigh, ¾ cup chickpeas, ¾ cup cooked whole-wheat couscous, 1 cup vegetables, 2 tsp olive oil
- SnackHummus and turkey pita½ whole-wheat pita, ¼ cup hummus, 2 oz roast turkey breast, cucumber and carrot sticks, 1 tbsp pumpkin seeds
- DinnerBaked chicken thighs with quinoa and carrots5 oz cooked skinless chicken thigh, 1 cup cooked quinoa, 1½ cups roasted carrots with 2 tsp olive oil
About 2,020 kcal147 g protein189 g carbs
Shopping list
What to buy
Most days
Protein at each mealChicken, turkey, lean beef, salmon, tilapia, eggs, cottage cheesechicken breasteggcottage cheesesalmon
Now and then
Cook rice, chicken and a pot of chili on Sunday. It makes the week easier.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What is body recomposition?
Body recomposition means building muscle and losing fat at the same time. It works best for newer lifters, people coming back after a break and people starting with more body fat. The two levers are high protein and consistent strength training, with calories at about maintenance rather than a surplus.
How many calories is this meal plan?
About 2,000 to 2,200 calories a day, with 145 to 170 grams of protein and 25 to 45 grams of fiber. Your own maintenance level depends on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Can you build muscle and lose fat at the same time?
Yes, especially when you are new to lifting or returning to it. The International Society of Sports Nutrition position stand on protein and exercise ties high protein and resistance training to gains in lean mass, and a small calorie deficit covers the fat loss side. The scale may hardly move while your waist shrinks and your lifts go up, which is the point.
How much protein do I need for recomp?
The International Society of Sports Nutrition position stand gives 1.4 to 2.0 grams per kilogram of body weight a day for people who exercise, spread over meals of about 20 to 40 grams every 3 to 4 hours. This plan has 145 to 170 grams over three meals and a snack. If you are smaller, trim the meat and fish portions first.
Why is the scale not moving?
Fat is leaving while muscle is arriving, so total body weight can hold steady for weeks. Track your waist and hips with a tape, take photos in the same light, and write down your main lifts. Those three tell you more than a single number in the morning.
Do I need cardio on a recomp plan?
The CDC says adults need 150 minutes of moderate activity a week, plus muscle-strengthening on at least 2 days. Two or three easy cardio sessions fit alongside lifting without eating into recovery. Keep the lifting as the priority.
How does Alma help with a body recomposition plan?
Log a meal by photo, voice or text in about 10 seconds. Alma shows calories and protein for the day, and each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so the food behind the muscle still counts.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.