Recomp · Vegetarian meal ideas
Recomposition aims to hold roughly steady bodyweight while training hard. These ideas keep protein high without extremes. Protein is usually the harder part of an egg-free vegetarian day — dal, paneer, curd, soy and whey help.
- Diet
- Vegetarian
- Eggs
- None
- Goal
- Recomp
- Meals
- 5 food ideas
A day of food ideas
Egg-free: dairy and plants, no eggs, meat or fish.
Food ideas only · no calorie or macro figures · portions are yours to set
Breakfast · morning
- Besan chilla with paneer filling
- curd
- fruit
Mid-morning snack
- Whey shake or lassi
- roasted chana
Lunch · midday
- Dal
- paneer bhurji
- roti
- salad
Pre-workout snack
- Banana
- dates
Dinner · evening
- Rajma or chole
- rice
- sabzi
How recomp changes the plate
Protein foods
Protein is usually the harder part of an egg-free vegetarian day — dal, paneer, curd, soy and whey help.
- Dal (moong, masoor, arhar)
- Paneer
- Curd / dahi
- Whey
- Soy chunks & tofu
- Chana & rajma
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 vegetarian diet?
Include a protein food at each meal — for example Dal (moong, masoor, arhar), Paneer, Curd / dahi, Whey.
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.