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Eat right and the pants won't get tight
Eat right and the pants won't get tight
The good news for mesomorphs is that your body will respond well to your attempts to fuel it with healthy foods. This body type has a moderate tolerance for carbs so they can be used for training fuel and for recovery. A basic guideline for mesomorphs to follow would be to consume meals that are 40% complex carbohydrates, 30% lean protein and 30% healthy fats. Be sure to choose whole foods over processed foods and opt for non-starchy vegetables, fresh fruits, lean proteins, whole grains, low-fat or non-fat dairy products, and nuts and seeds
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| Meal1 | Bowl of bran cereal, 2% milk, banana | Scrambled eggs, rye bread, beetroot juice | Smoothie: milk, raw oats, flaxseeds, mixed strawberries and blueberries, whey protein | Muesli, plain yogurt, blueberries, banana | Smoothie: coconut, whey protein powder, chia seeds, cherries, oats, plain yogurt | Omelet with diced peppers, mushrooms and tomato | Plain yogurt mixed with muesli, mixed fruit salad |
| Meal2 | Walnuts in plain yogurt with muesli, apple | Mixed fruit salad, plain yogurt, sprinkled with mixed seeds | Almonds, dried apricots, banana | Chicken breast, spinach, tomato sandwich on rye, apple | Rice pudding with coconut milk | Plain yogurt with mixed seeds, nuts and banana, slices of watermelon | Crackers with avocado, slices of melon |
| Meal3 | Brown rice pasta with chicken breast and mixed vegetables | Canned tuna, mashed avocado, olive oil and spinach on rye bread | Tuna salad, brown rice pasta | Sushi rolls/sashimi | Chicken breast, feta, tomato, lettuce, quinoa | Large Niçoise salad with added quinoa | Chicken soup, rye bread |
| Meal4 | Snack bar,banana | Mixed nuts, sliced carrots, cucumber and peppers | Yogurt, diced fruit salad | Sweet potato, mozzarella cheese | Avocado, tuna and quinoa | Toast with jam | Celery sticks, tuna with pepper and mayo, orange |
| Meal5 | Scrambled eggs, rye bread, beetroot juice | Lean beef, dark green veggies, mashed potato | Grilled chicken, baked potato, peas, spinach, green beans | Chicken and prawn stir-fry, mixed veggies with noodles or rice | Lean steak, sweet potatoes, broccoli, spinach | Grilled salmon fillet, brown rice, mixed veggies | Turkey breasts, carrot, mashed butternut and potatoes |