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Eat right and the pants won't get tight
Eat right and the pants won't get tight
Unfortunately, as an endomorph, you’ll have to watch what you eat more than other body types. You don't have to go to extremes, but you should be cautious of refined carbohydrates and instead get your fix from high-fiber sources like oats, brown rice, and vegetables. Also, aim to keep your protein intake high throughout the day, as it will help keep you satiated and on track for building lean muscle. Below is a sample endomorph meal plan. While it is meant to provide you with healthy ideas, you'll need to consult a calorie calculator to assess appropriate portion sizes for your personal goals. Also take into account your personal preferences for certain fruits, veggies, proteins, etc.
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| Meal1 | Oats, cinnamon, sliced banana, raspberries, whey protein powder | Muesli, mixed berries, protein shake | Egg white omelet, button mushrooms, diced tomato | Omelet, sliced tomato, sliced pepper, whole wheat bread, banana | Hard boiled egg whites, whole wheat bread, fruit salad | Oatmeal, cinnamon, apple juice, whey protein | Large flat mushrooms, baby leaf spinach, poached egg whites |
| Meal2 | Fruit salad-mango, kiwi, papaya, Hard boiled egg whites | Grapes, egg whites | Tuna, avocado, salad with lemon juice | Tuna and chickpea saladprepared with flaxseed oil | Greek salad with chicken breast, flaxseed oil | Protein shake, grapes, orange | Protein shake, Carrots dipped in hummus, apple |
| Meal3 | Two sushi rolls with whole grain or wild rice, apple | Chicken salad prepared with olive oil | Sliced turkey breasts, mixed salad, whole wheat pita | Shredded chicken, mashed avocado, olive oil and spinach on whole grain crackers | Prawns and vegetables | Grilled cod, brown rice, mixed veggies | Baked salmon fillet with spinach and leeks, brown rice |
| Meal4 | Protein shake, banana, flaxseed oil | Protein shake, Canned salmon and dill on rye | Beef jerky, orange | Brown rice cake, protein shake | Protein shake, diced banana and walnuts | Protein shake, cantaloupe | Protein shake, peach, mixed nuts |
| Meal5 | Lean steak, potato, salad, veggies | Protein shake,Prawns on a bed of veggies, brown rice | Protein shake, Chicken, grilled asparagus, pepper, onion, celery, small baked potato | Protein shake, Grilled salmon on bed of greens, beans, peas, carrots, olive oil, lemon | Protein shake, Chicken, mushrooms stuffed with feta, carrots, peas, and a small baked potato | Grilled chicken breasts, tomato relish wrapped in lettuce leaves | Chicken breast, small sweet potato, carrots, green veggies |