Body Recomposition Meal Plan Template for Coaches
A ready-to-use 2,200 kcal recomposition plan with high protein and real recipes. Built for coaches helping clients build muscle and lose fat at the same time.
Body recomposition is the most requested transformation goal in coaching right now. Your clients don't want to choose between building muscle and losing fat. They want both. At the same time. It's possible, but it demands precise nutrition: high protein (2 g/kg), calories close to maintenance, and macro splits that shift between training and rest days.
Below you'll find a complete 2,200 kcal recomposition template built from real dietitian-crafted recipes, the science behind why this works, and a step-by-step guide to customizing the plan for different body weights, training frequencies, and goals.
What Is Body Recomposition
Body recomposition means building muscle while losing fat, without the traditional bulk-then-cut cycle. Instead of chasing one goal at a time, recomposition targets both processes in parallel. The result: a leaner, more muscular physique, often with little change on the scale.
No bulk/cut rollercoaster
Traditional cycles alternate between calorie surplus (inevitable fat gain) and aggressive deficit (muscle loss risk). Recomposition removes those extremes. Calories stay near maintenance or in a mild deficit. That suits clients who refuse to gain fat on purpose before spending months losing it again.
High protein is the deciding factor
Muscle protein synthesis needs roughly 2 g of protein per kg of body weight when calories aren't in a clear surplus. An 80 kg client should aim for 160-170g of protein daily. Without this level, recomposition becomes slow weight loss with minimal muscle gain.
Progressive resistance training is non-negotiable
Nutrition alone won't do it. Without progressive overload (increasing weights, sufficient volume), the body has no reason to build muscle. Recomposition requires 3-5 resistance training sessions per week with progressive overload. Skip that, and the meal plan just maintains weight.
Who Gets the Best Results from Recomposition
Body recomposition delivers its strongest results for four client profiles. Beginners benefit from rapid early adaptations. Returning lifters tap into muscle memory. "Skinny fat" clients have both fat to lose and muscle to build. And clients who refuse bulk/cut cycles get a realistic alternative that keeps them consistent.
Beginners (under 2 years)
"Newbie gains" allow rapid muscle growth even without a calorie surplus. A beginner eating enough protein and training consistently can gain 4-6 kg of muscle in the first year while losing fat.
Returning after a break
Muscle memory (retained myonuclei) lets clients regain lost muscle faster than building it the first time. Someone returning after 6+ months off is an ideal recomposition candidate.
"Skinny fat" clients
Low muscle mass combined with moderate excess fat (18-25% for men, 28-35% for women). These clients don't want to cut (not enough muscle to reveal) or bulk (already carrying too much fat). Recomposition solves both problems at once.
Anti-bulk/cut mindset
Some clients psychologically refuse to gain fat on purpose or restrict food for weeks. Recomposition offers a moderate approach without extremes. Results come slower, but adherence is often better.
The Science: Calories, Protein, and Training
Recomposition rests on three simultaneous pillars. A mild calorie deficit (100-300 kcal below maintenance) or maintenance calories create conditions for fat loss. High protein intake (2 g/kg) ensures muscle protein synthesis has enough raw material. And progressive resistance training sends the growth signal to muscle tissue. Remove any one of these three, and recomposition stalls.
Calories: maintenance or mild deficit
Aim for maintenance (roughly 28-32 kcal/kg) or a mild deficit of 100-300 kcal. An 80 kg client lands between 2,000-2,400 kcal. A steeper deficit compromises muscle protein synthesis. Recomposition takes patience: transformations happen over months, not weeks.
Protein: 2 g/kg, non-negotiable
Research shows 1.6-2.2 g/kg supports muscle protein synthesis. During recomposition (near-maintenance calories), aim for the top of that range: 2 g/kg minimum. An 80 kg client needs 160g of protein daily, split across 4 meals (40g each) to maximize muscle protein synthesis.
Carb cycling around training
On training days, increase carbs (200-250g) to fuel performance and recovery. On rest days, drop carbs by 50-70g and compensate with slightly more fat. Protein stays the same every day. This approach directs energy toward muscles when they need it most.
The 2,200 kcal Recomposition Plan (3 Days)
This plan alternates between training days (higher carbs, ~2,300 kcal) and rest days (lower carbs, ~2,000 kcal) with protein held constant around 170g. Every recipe comes from Promealplan's library of 1,000+ dietitian-crafted recipes.
Day 1 (Training)
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Protein Oatmeal with Banana and Peanut Butter | 520 | 38g | 58g | 16g |
| Lunch | Grilled Chicken Bowl with Brown Rice and Roasted Vegetables | 640 | 48g | 62g | 18g |
| Snack | Spinach Blueberry Whey Smoothie | 380 | 35g | 42g | 8g |
| Dinner | Honey Glazed Salmon with Sweet Potato and Broccoli | 720 | 46g | 58g | 24g |
| Daily Total | 2,260 | 167g | 220g | 66g | |
Day 2 (Rest)
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Mushroom, Spinach, and Feta Omelette | 440 | 36g | 8g | 30g |
| Lunch | Tuna, White Bean, and Arugula Salad | 520 | 44g | 32g | 22g |
| Snack | Cottage Cheese with Cashews and Pumpkin Seeds | 350 | 32g | 14g | 18g |
| Dinner | Roast Chicken with Grilled Zucchini and Yogurt Sauce | 660 | 52g | 18g | 22g |
| Daily Total | 1,970 | 164g | 72g | 92g | |
Day 3 (Training)
| Meal | Recipe | Kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Breakfast | Protein Pancakes with Oat Flour | 490 | 36g | 54g | 14g |
| Lunch | Turkey, Avocado, and Veggie Wrap | 580 | 42g | 48g | 22g |
| Snack | Greek Yogurt with Granola and Mixed Berries | 420 | 30g | 48g | 12g |
| Dinner | Breaded Cod Fillet with Split Pea Mash | 780 | 58g | 68g | 18g |
| Daily Total | 2,270 | 166g | 218g | 66g | |
Macro split: ~35% protein, ~40% carbs (training days) or ~15% carbs (rest days), ~25% fat. The elevated protein ratio drives recomposition: it fuels muscle protein synthesis despite the absence of a large calorie surplus. Carb cycling directs energy toward muscles when they need it most.
How to Customize This Recomposition Plan
Every client has a different body weight, training frequency, and goal that leans more toward muscle gain or fat loss. Here's how to adapt this 2,200 kcal base.
Set calories from body weight
For recomposition, aim for 28-32 kcal per kg of body weight for maintenance. A 75 kg client lands between 2,100-2,400 kcal. Adjust based on daily activity (sedentary vs. active job) and training frequency. If fat loss is the priority, stay toward the lower end. If muscle gain matters more, aim higher.
Match carbs to training frequency
A client training 5 times per week gets 5 "high carb" days and 2 "low carb" days. A client at 3 sessions per week flips the ratio: 3 high days, 4 low days. Adjust the weekly calorie average accordingly. Protein stays the same every day regardless.
Recomposition vs. lean bulk
If the client isn't losing fat after 4 weeks, drop calories by 100 kcal (from rest-day carbs). If the client wants more muscle volume and accepts slight fat gain, add 100-200 kcal in training-day carbs. The line between recomposition and lean bulk is about 200 kcal.
Track progress without the scale
During recomposition, weight can stay flat for weeks while the physique transforms. Use monthly photos (same lighting, same time), waist and arm measurements, and strength progress in the gym. If lifts are going up and waist is going down, recomposition is working, regardless of the number on the scale.
This plan was built in under 10 minutes with Promealplan.
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Start with Promealplan for free →Frequently Asked Questions
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