Diet Plan For Mesomorph


Diet plan for mesomorph should consist of equal parts protein, carbohydrates, and fruits/vegetables. Since muscle burns more calories than fat, you may be able to eat more calories each day while maintaining your weight.

Mesomorph body types are big, muscular, athletic and are all around instagram models. It’s impossible for this body type to have a beer belly or loose muscles. This type of body build is the easiest to gain muscle and the hardest to lose.

What Is a Mesomorph?

A person who is a mesomorph is said to have more of an athletic body. “Their body structure is more rectangular or boxy. They’re also thin, but not wiry, and if they work out, they find they build muscle easily,” says Phil Catudal, personal trainer in Los Angeles and coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. You know you might be a mesomorph, he says, if your waist and hips are the same width.

The Other Body Types 

Along with a mesomorph, the other two body types (also referred to as somatotypes) include ectomorph (someone who typically is long, lean, and lanky) and endomorph (a larger boned person who is curvier or has more fat on their body), according the the Harvard Catalyst.

How the Body Type Diet Works and How to Know if You’re a Mesomorph

According to the tenets of the body type diet, people with mesomorph bodies may find that they build muscle relatively easily, and they should follow a diet divided fairly evenly between the macronutrients (carbs, protein, and fat). Mesomorphs also tend to have good insulin sensitivity, says Catudal, so, as the body-type thinking goes, they can eat a moderate amount of carbohydrates without wreaking havoc on their blood sugar levels.



Quiz: Do You Know Your Body Type?

There’s no rigorous research on the macronutrient recommendations or their effectiveness for mesomorphs or any of the other body types. But if you’re interested in this eating approach, Catudal recommends getting 40 percent of your calories from carbs, 30 percent from protein, and 30 percent from fat, and to eat at least 1,500 calories daily overall. He argues this will fuel your performance in the gym, and that you will have ample carbs to fill up your body’s glycogen stores for energy and protein for muscle repair post-workout.

Mesomorph Hybrid Types

Of course, many people’s bodies do not land in these confines. People can also have a hybrid body type because of their daily habits, diet, and exercise. One common hybrid type for a mesomorph is a meso-endomorph, says Catudal, which is a thicker person with a boxy midsection — they’re strong but you can’t see a lot of visible muscle. Catudal recommends that meso-endomorphs focus on strength and cardio workouts and cinch in their diet to promote fat loss.

There is also an ecto-mesomorph, and that’s someone who is naturally skinny but through an emphasis on strength training has become visibly muscular. (They also build muscle by adjusting their macros to eat fewer carbs and more protein.) For mesomorphs who may carry extra weight (a possibility for all body types), Catudal recommends reducing carbohydrate intake to 30 percent of your calories and then eating 35 percent each of protein and fat.

Which Popular Diets May Work Best for Mesomorphs

You’re going to want a diet that’s balanced and well-rounded, and that doesn’t cut out food groups unnecessarily. Rather than a fad diet approach, you might want to adopt the popular eating pattern of smaller, more frequent meals. With larger muscle mass, your body burns through calories quickly, and you can stoke that fire — and keep your energy up — with balanced meals every few hours, recommends Catudal.

Food List for a Mesomorph

The body type diet states that a mesomorph will do best with a well-balanced meal plan (40 percent carbs, 30 percent protein, and 30 percent fat), focusing on whole grains and starchy carbohydrates, healthy fats, and protein-rich foods. Catudal says that this will provide the needed energy for workouts and nutrients for muscle repair. They can also usually eat more calories compared with the other body types, as their higher percentage of muscle means a speedier metabolism. Here are the recommended foods on a mesomorph diet:

Meat and Fish

  • Fish (salmon, tuna)
  • Chicken
  • Lean steak
  • Turkey
  • Eggs
  • Protein shake


  • Yogurt
  • Cottage cheese

Fruits and Vegetables

  • Berries
  • Apples
  • Pears
  • Oranges
  • Avocado
  • Cauliflower
  • Green beans
  • Broccoli
  • Asparagus
  • Brussels sprouts

Nuts and Seeds

  • Nut or seed butter
  • Almonds
  • Cashews
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds

Grains and Starchy Vegetables

  • Sweet potato
  • Lentils
  • Beans
  • Quinoa
  • Brown rice

Mesomorph Diet

The ideal diet for mesomorphs tends to be higher in calories than the other common body types due to their greater muscle mass (though the actual amount of calories you’ll need per day will vary based on factors like your weight, height and activity level), according to the ACE.

The ACE recommends the average mesomorph individual portion out their meals into thirds: One-third protein, one-third vegetables or fruits and one-third nutritious carbs or fats.

With those mesomorph macros in mind, here are some specific foods to incorporate into your mesomorph diet plan:


Not sure how many calories you need to eat per day? Here’s a guide for how to calculate your daily caloric intake.

1. Protein-Rich Foods

Eating plenty of protein can help support muscle maintenance, growth and repair for mesomorph people, per the ACE.

But that doesn’t mean overloading on meat — a November 2019 study in the journal ​JAMA Internal Medicine​ showed that eating more protein from plants can better support long-term wellbeing and longevity.

Here are some high-protein foods from plants and animals to include in your mesomorph body type diet:

  • Lean meat like chicken and turkey
  • Fish
  • Eggs
  • Low-fat dairy products like milk, cheese and yogurt
  • Legumes like lentils and beans
  • Nuts and seeds

2. Vegetables and Fruits

Any diet plan for mesomorphs should include a variety of colorful fruits and veggies, according to the ACE. Some good options include:

  • Berries like blueberries and blackberries
  • Watermelon
  • Avocado
  • Carrots
  • Sweet potatoes
  • Broccoli
  • Kale

3. Certain Carbs

Per the ACE, carbs are an important addition to your mesomorph diet because they provide the fuel necessary to maintain, build and repair muscle. Good sources of carbohydrates include:

  • Vegetables
  • Fruits
  • Whole grains like quinoa, oatmeal and brown rice
  • High-fiber starches like beans and lentils

4. Beneficial Fats

It’s also key to include nutritious sources of fat in your mesomorph diet menu to provide fuel and help promote satiety, according to the ACE. Eat healthy fats such as:

  • Avocados
  • Tofu
  • Nuts and nut butters
  • Fish like salmon
  • Oil like olive and flaxseed oil
  • Eggs
  • Cheese
  • Olives


Try this delicious recipe for Asian Chicken Stir-Fry Salad, which provides all the staples of a mesomorph diet. Or if you are looking for a plant-based option, try our Veggie Tofu Scramble recipe.

Mesomorph Workouts

Mesomorph female in grey exercise outfit at gym lifting weights while in plank position to illustrate overweight mesomorph female before and after from mesomorph female workout plan

Mesomorph calisthenics may include weight training exercises.

Image Credit: PeopleImages/iStock/GettyImages

Regular physical activity is important for your overall wellbeing regardless of body type, according to the Mayo Clinic.

That said, a mesomorph workout plan typically emphasizes weight training, along with supplemental cardio activity, per the ACE.

An ideal mesomorph workout schedule could look something like the following:

  • Weight training:​ Lift moderate to heavy weights, five days a week. The ACE recommends choosing three to four exercises for each muscle group and performing at least three sets of eight to 12 reps.
  • ​High-intensity interval training (HIIT):​ 30 to 45 minutes, two or three times a week
  • Steady-state cardio:​ 30 to 45 minutes, one or two times a week (think: walking, jogging or cycling)

When it comes to strength training, you can train one muscle group per day or do full-body circuits, depending on your preferences. Another option is to split your routine into upper- and lower-body workouts. A five-day split routine may look like this:

  • Monday: Chest
  • Tuesday: Legs and abs
  • Wednesday: Rest
  • Thursday: Back
  • Friday: Shoulders and abs
  • Saturday: Biceps and triceps
  • Sunday: Rest

According to the ACE, super sets involve training opposing muscle groups with little or no rest between exercises. If, say, you want to work your chest and back, you can do chest presses followed by barbell rows.

Drop sets, on the other hand, involve gradually reducing the weight used for a given exercise and doing as many sets as possible without rest until you reach muscle failure. A mesomorph workout may also include pyramid sets, partial reps, forced reps and other lifting techniques.

Mesomorph exercise can also combine cardio and strength training at once. Take HIIT, for instance — here’s a Tabata-inspired mesomorph body type workout that doesn’t require equipment:

  • Push-ups (20 seconds)
  • Rest (10 seconds)
  • High knees (20 seconds)
  • Rest (10 seconds)
  • Mountain climbers (20 seconds)
  • Rest (10 seconds)
  • Push-ups (20 seconds)
  • Rest (10 seconds)
  • Jump squats (20 seconds)
  • Rest (10 seconds)
  • Plank jacks (20 seconds)
  • Rest (10 seconds)
  • Burpees (20 seconds)
  • Rest (10 seconds)
  • Push-ups (20 seconds)
  • Rest (10 seconds)


HIIT can be taxing and may lead to overtraining, according to the ACE. Make sure to give your body adequate fuel and rest to avoid injury or fatigue.

Mesomorphs and Weight Loss

Not all people follow a mesomorph diet and exercise plan to lose weight. But if you’re specifically trying a mesomorph diet for weight loss, here’s what you should know.

First of all, people with this body type can typically gain or lose weight without much difficulty, according to the ACE. As a result, it’s important to be on top of your mesomorph diet and workout plan to find and/or maintain the right weight for you.

If your goal is to shed pounds, creating a daily calorie deficit is key to weight loss, according to the Mayo Clinic. This typically involves reducing your intake by 500 to 1,000 calories per day.

Cutting back on sugary or processed foods — like baked goods, fried foods and candy — while prioritizing lower-calorie, nutrient-dense meals is one way to build this daily deficit, according to the Mayo Clinic.

Burning calories through regular exercise can further add to that deficit. Strength training, for instance, doesn’t only burn calories while you’re doing it — it can increase your mesomorph metabolism so you burn more calories at rest, too, per the Mayo Clinic.

HIIT can have a similar effect: The training style alternates short, intense bursts of exercise with periods of active recovery or rest. What makes it so effective is the after-burn effect, or EPOC (excess post-exercise oxygen consumption), which allows your body to continue to burn more calories after the workout ends, per the ACE.

What’s more, a November 2017 meta-analysis in ​Sports Medicine​ assessed the effects of HIIT on body composition, and found that this training method can be an effective way to reduce body fat and visceral fat, a type of fat that wraps around your internal organs.

A 7-Day Sample Menu for the Mesomorph Body Type

Day 1

Breakfast Greek yogurt parfait made with pumpkin, cinnamon, pecans, and raisins

Snack Two hard-boiled eggs and strawberries

Lunch Large salad with chopped veggies, sweet potato chunks, avocado, and vinaigrette.

Snack Hummus and bell pepper sticks

Dinner Chicken and vegetable stir-fry over brown rice with crushed peanuts

Day 2

Breakfast Smoothie made with soy milk, peanut butter, banana, and spinach

Snack Cheese stick with an orange

Lunch Three-bean chili, side salad drizzled with vinaigrette, and a small whole-grain roll

Snack Veggies with a yogurt-based dip

Dinner Spaghetti squash noodles with tomato and ground turkey sauce

Day 3

Breakfast Whole-grain toast with almond butter, hard-boiled egg

Snack Trail mix

Lunch Pizza made on a whole-grain tortilla, topped with veggies and chicken sausage

Snack Protein bar

Dinner Baked salmon, roasted broccoli, sweet potato with a tab of butter

Day 4

Breakfast Cottage cheese with pineapple and crushed macadamia nuts

Snack Roasted chickpeas and an orange

Lunch Turkey chili spooned into a sweet potato

Snack Packet of flavored tuna and celery sticks

Dinner Fajita lettuce wraps made with sliced steak, bell peppers, and onions, topped with avocado slices

Day 5

Breakfast Greek yogurt with blueberries, toasted quinoa, and sunflower seeds

Snack Veggies and hummus

Lunch Whole grain wrap with chicken, sliced veggies (bell peppers, carrots) on the side

Snack Turkey rolled around sliced bell peppers and mustard

Dinner Tuna niçoise salad

Day 6

Breakfast Avocado toast with peaches and a hard-boiled egg

Snack Chocolate protein shake

Lunch Chicken salad (made with a base of Greek yogurt) over greens

Snack Roasted lentils and an orange

Dinner Roasted chicken, sweet potatoes, and sautéed kale 

Day 7

Breakfast Slice of veggie frittata and a banana

Snack Celery with peanut butter

Lunch Grilled salmon salad

Snack Protein bar

Dinner Quinoa bowl with chopped chicken, veggies, and a dollop of guacamole

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