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Meal ideas · Vegan · Recomp

Recomp · Vegan meal ideas

Recomposition aims to hold roughly steady bodyweight while training hard. These ideas keep protein high without extremes. Tofu, soy chunks and dal cover protein; roti, rice and oats cover the rest.

Diet
Vegan
Eggs
None
Goal
Recomp
Meals
5 food ideas

A day of food ideas

Plant-only: no dairy, eggs, meat, fish or whey.

Food ideas only · no calorie or macro figures · portions are yours to set

  1. Breakfast · morning

    • Pea-protein oats with banana in soy milk

  2. Mid-morning snack

    • Roasted chana
    • apple

  3. Lunch · midday

    • Tofu bhurji
    • rajma
    • roti
    • rice
    • salad

  4. Pre-workout snack

    • Banana
    • black coffee

  5. Dinner · evening

    • Soy chunks curry
    • roti
    • dal
    • sabzi

How recomp changes the plate

Keep portions consistent1
Similar meals day to day make your weight trend easier to read.
Protein across the day2
Include a protein food at each main meal.
Watch the trend3
If weight drifts up or down for weeks, adjust portions slightly.

Protein foods

Tofu, soy chunks and dal cover protein; roti, rice and oats cover the rest.

  • Tofu & tempeh
  • Soy chunks
  • Dal & rajma
  • Chickpeas / chana
  • Pea or soy protein
  • Fortified soy milk
Tofu Nutrition per servingSoya chunks Nutrition per servingMoong dal Nutrition per servingChole / chana masala Nutrition per servingPeanuts Nutrition per serving

Train this way

Pair these food ideas with a program that matches the goal.

Recomp — Upper/Lower Recomp — Full Body Exercise library Cues, tempo, common mistakes

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 vegan diet?

Include a protein food at each meal — for example Tofu & tempeh, Soy chunks, Dal & rajma, Chickpeas / chana.

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.

Do vegans need supplements?

Vitamin B12 is widely recommended for people on plant-only diets, from fortified foods or a supplement. Ask a doctor or dietitian about the right dose for you.

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.

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