Recomp · Non-Vegetarian meal ideas
Recomposition aims to hold roughly steady bodyweight while training hard. These ideas keep protein high without extremes. Protein foods are easy to find; rotating fish, eggs and chicken keeps variety.
- Diet
- Non-Vegetarian
- Eggs
- Included
- Goal
- Recomp
- Meals
- 5 food ideas
A day of food ideas
Includes eggs, chicken and fish alongside dairy and plants.
Food ideas only · no calorie or macro figures · portions are yours to set
Breakfast · morning
- Egg bhurji
- multigrain roti
- curd
Mid-morning snack
- Whey shake
- oats with peanut butter
Lunch · midday
- Grilled chicken
- rice
- dal
- salad
Pre-workout snack
- Banana
- black coffee
Dinner · evening
- Fish or chicken curry
- roti
- sabzi
How recomp changes the plate
Protein foods
Protein foods are easy to find; rotating fish, eggs and chicken keeps variety.
- Chicken
- Eggs
- Fish (rohu, tilapia, salmon)
- Paneer & curd
- Whey
Train this way
Pair these food ideas with a program that matches the goal.
Frequently asked questions
How many calories should I eat?
This page can't tell you — it has no calorie targets. Needs depend on your body, activity and goal. Track your weekly weight trend and adjust portions, or use a personalised calculator.
How do I get enough protein on a non-vegetarian diet?
Include a protein food at each meal — for example Chicken, Eggs, Fish (rohu, tilapia, salmon), Paneer & curd.
What does recomp change about these meals?
Keep portions consistent: Similar meals day to day make your weight trend easier to read. Protein across the day: Include a protein food at each main meal. Watch the trend: If weight drifts up or down for weeks, adjust portions slightly.
What if I eat out or travel?
Pick the protein dish first, then add a carb and vegetables. One flexible meal rarely matters much; what you do most days does.
Want targets worked out for you?
bodyBot.ai sets calorie and protein targets from your own profile. This page is a set of food ideas, not a personal plan.