What is the diet plan for recomposition?

January 8, 2026 •

3 min read

Research indicates that a high-protein, calorie-controlled diet combined with resistance training can effectively reduce abdominal fat while increasing lean muscle mass. But what is the diet plan for recomposition that makes this possible? This approach emphasizes nutrient balance, timing, and consistency to reshape your body.

Quick Summary

A body recomposition diet focuses on simultaneously decreasing body fat and increasing lean muscle mass through strategic nutrition. It involves calculating calorie needs, prioritizing high protein intake, and balancing carbohydrates and healthy fats. Advanced techniques like calorie cycling are used to support both fat loss and muscle growth, emphasizing whole, nutrient-dense foods.

Key Points

Strategic Calorie Management: Use a moderate calorie deficit to lose fat, or cycle calories with slightly higher intake on training days and lower on rest days to fuel muscle growth and fat loss simultaneously.
High Protein Intake is Crucial: Prioritize a high protein diet (1.6-2.2g/kg of body weight) to support muscle repair, growth, and satiety, especially during a calorie deficit.
Balance Macronutrients Wisely: Consume complex carbohydrates to fuel workouts and healthy fats for hormonal health, rather than eliminating them entirely.
Meal Timing Supports Recovery: Eat a balanced meal or shake with protein and carbohydrates both before and after workouts to optimize performance and recovery.
Prioritize Whole, Nutrient-Dense Foods: Focus on lean proteins, whole grains, fruits, vegetables, and healthy fats while minimizing processed foods and added sugars.
Consistency is Key: Remember that body recomposition is a gradual process requiring patience and consistent adherence to both your diet and training plan.

Understanding the Fundamentals of a Recomposition Diet

Unlike traditional diets focused solely on weight loss, a recomposition diet aims to improve body composition by simultaneously decreasing body fat and increasing lean muscle mass. This involves a careful balance of calorie intake, macronutrient distribution, and meal timing to support muscle growth while creating a slight energy deficit for fat loss. Beginners and those returning to training may find this easier, while experienced individuals can still make progress, albeit slower.

The Role of Calories and Macronutrients

Calorie Management: The Balancing Act

To lose fat, a calorie deficit is necessary, but for recomposition, this deficit should be moderate (10-20% below maintenance) to preserve muscle. A larger deficit risks muscle loss. Calorie cycling, with a slight surplus (5-10%) on intense training days and a deficit on rest days, is a popular strategy to manage this balance. Finding the right balance requires monitoring your body's response.

High Protein: The Foundation of Muscle Growth

High protein intake is essential for muscle repair, growth, and maintenance, especially in a calorie deficit. Protein also helps increase satiety, which is beneficial when consuming fewer calories.

Target Intake: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight.
Protein-rich foods: Include lean meats, fish, eggs, dairy, lentils, beans, and tofu.
Even Distribution: Spread protein intake throughout the day (25-30g per meal) to maximize muscle protein synthesis.

Carbohydrates and Fats: Fueling Performance

Carbohydrates provide energy for workouts and replenish muscle glycogen. Healthy fats are crucial for hormone production and overall health.

Prioritize complex carbs: Choose whole grains, vegetables, and fruits for sustained energy.
Choose healthy fats: Include sources like avocados, nuts, seeds, and olive oil, minding portion sizes.
Consider nutrient timing: Eating protein and carbs before and after workouts is important for fueling performance and aiding recovery.

Implementing a Calorie Cycling Strategy

Calorie cycling manipulates calorie intake based on training days to optimize nutrient partitioning, supporting muscle growth on intense workout days (higher calories and carbs) and promoting fat loss on rest days (lower calories and carbs). Protein intake generally remains high on all days.

Sample Macro Distribution (for a 2000-calorie recomposition plan)


Macro	High-Calorie Day (2200 kcal)	Low-Calorie Day (1800 kcal)
Protein	165g (~30%)	150g (~33%)
Carbohydrates	248g (~45%)	135g (~30%)
Fats	61g (~25%)	60g (~37%)

This table illustrates how protein stays high, while carbs and fats are adjusted to create a slight surplus on training days and a deficit on rest days.

Creating a Recomposition Meal Plan

A successful plan focuses on whole, nutrient-dense foods.

High-Quality Protein Sources: Chicken, fish, eggs, dairy, and plant-based options.
Complex Carbohydrates: Oats, brown rice, quinoa, sweet potatoes, and various produce.
Healthy Fats: Avocado, nuts, seeds, olive oil, and fatty fish.
Hydration: Drink plenty of water (at least 8 glasses) daily.

Practical Tips for Success

Monitor Your Progress: Track changes beyond the scale, such as photos, body fat percentage, and strength.
Meal Timing: While daily macros are key, pre- and post-workout meals with protein and carbs aid recovery. Aim for 3-5 meals daily.
Supplements: Whey protein and creatine can be helpful but aren't necessary. Consult a professional.
Consistency is King: Recomposition takes time. Be consistent with diet and training.
Get Enough Sleep: Aim for 7-9 hours of sleep for muscle recovery, hormone balance, and appetite control.
Stay Hydrated: Hydration supports metabolism, performance, and appetite.

Conclusion: A Sustainable Approach to Body Change

The diet plan for recomposition is a strategic, patient approach focusing on a high-protein diet, controlled or cycled calories, whole foods, and proper nutrient timing. This disciplined effort leads to lasting changes, building a leaner, more muscular physique over time. Building sustainable habits is key. For further nutritional details, visit the National Institutes of Health website.

Frequently Asked Questions

Yes, simultaneously losing fat and gaining muscle is possible, particularly for beginners or those returning to training. It requires a balanced diet with a focus on high protein intake, a moderate calorie deficit, and consistent resistance training.

First, estimate your maintenance calories (TDEE) using an online calculator. For fat loss, eat at a moderate deficit (10-20% below TDEE). A popular strategy is calorie cycling: eat slightly more on training days and less on rest days, maintaining an overall weekly deficit.

For optimal results, aim for a high protein intake in the range of 1.6 to 2.2 grams per kilogram of body weight per day. Spreading this protein evenly across 3-5 meals can maximize muscle protein synthesis.

Carb cycling is an effective strategy that can help optimize performance and fat loss, but it is not strictly necessary. The most important factors are overall calorie balance, high protein intake, and consistent training. The best approach is the one you can stick with long-term.

Both pre- and post-workout nutrition are important. A balanced meal with protein and carbs before a workout fuels your session, while a post-workout meal aids in muscle recovery and replenishment of glycogen stores.

Minimize or avoid processed foods, refined sugars, fried items, and excessive alcohol. These offer empty calories that can hinder your progress. Instead, focus on whole, nutrient-dense foods to fuel your body effectively.

Body recomposition is a slow and gradual process. Visible changes can take anywhere from 3 to 6 months, though you may start to notice improvements in strength and energy sooner. Consistency and patience are vital.