If you’ve been hitting your workouts but not seeing the tone or definition you want, the missing piece might not be in the gym.. it’s in the kitchen!
Your nutrition drives body recomposition: the process of losing fat while building lean muscle. The good news is, you don’t need a restrictive diet to see results. You just need to eat smart, fuel your body with the right macros, and stay consistent.
Today I will break down exactly what to eat to build muscle and lose fat, plus how to make it simple with the new Muscle Meal Plan (available now!)
1. What Is Body Recomposition?
Body recomposition is when you lose fat and gain muscle at the same time. It’s different from “weight loss”, because the scale might not move much, but your shape, strength, and energy change dramatically.
Science note: This happens when you pair resistance training with a high-protein, moderate-calorie diet that supports muscle repair and fat metabolism.
2. Why Nutrition Matters More Than You Think
Your workouts create the stimulus for change, but your food provides the building blocks. Without enough protein, your body can’t repair muscle. Without enough carbs, your workouts suffer. And without healthy fats, your hormones can’t function properly.
Key principle:
You don’t need to eat less --> you need to eat better.
3. The Three Macros That Drive Results
Protein: The foundation of muscle repair and growth.
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Aim for about 1-1.5g per lb of body weight daily.
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Great sources: chicken breast, salmon, egg whites, Greek yogurt, tofu, protein shakes.
Carbohydrates: Your main energy source for lifting and recovery.
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Choose complex carbs like oats, sweet potatoes, rice, and quinoa for stable energy.
Fats: Essential for hormones, skin, and cell health.
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Include avocado, nuts, olive oil, and fatty fish for balance.
4. Sample Body Recomposition Meal Plan
This is a quick example of how your meals can look when you balance protein, carbs, and fats correctly.
Breakfast:
Egg whites + whole eggs with oats and berries
Lunch:
Grilled chicken, rice, and veggies (or swap for salmon)
Snack:
Protein smoothie or Greek yogurt with banana
Dinner:
Ground turkey, roasted sweet potato, and mixed greens
Dessert (optional):
Dark chocolate or protein mug cake
This is the kind of structure my Muscle Meal Plan is built around - delicious, high-protein meals that actually help you reach your goals while still feeling satisfied.
5. Tips to Stay Consistent
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Batch your proteins: Cook chicken, salmon, or ground turkey ahead of time.
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Mix and match: Rotate veggies and carbs to keep meals interesting.
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Don’t fear calories: Eating enough is key to building lean muscle.
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Hydrate well: Muscles are 70% water, so hydration matters.
Bringing It All Together
Your body changes when your nutrition matches your training. You don’t need to starve yourself or follow extreme diets, you need structure, balance, and consistency.
If you’re ready to simplify your nutrition and finally eat for results, the 4-Week Muscle Meal Plan is made for you. It includes easy, high-protein recipes, portion guides, and meal prep tips to help you reach your goals faster, without restriction!
I hope this helped and as always sending love and peace to your day ♡
- Coach Scar (Scarlet Birkas @fitbyscar)
