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Daily target
2,400kcal
Sample day total · 5 meals · approximate meal estimates
Sample plan · Ovo-vegetarian (eggs) · Recomp

~2,400 kcal Ovo-Vegetarian Recomp Day

Recomposition is usually attempted near maintenance calories. This example day's meals add up to about 2,400 kcal and 160 g protein. Whether that is maintenance for you depends on your body and activity.

Sample day (sum of meals)
~2,400 kcal · 160 g protein
Original target (matches the sample day)
2,400 kcal · 160 g protein
Diet
Ovo-vegetarian — eggs and dairy, no meat or fish
Goal
Body recomposition (example day)

Full day of eating

Sample day · approximate meal estimates · not a personal prescription

  1. Breakfast

    620 kcal · 38 g protein
    • 3 whole eggs + 2 whites bhurji
    • 2 multigrain roti
    • 1 cup curd
    • 1 banana

  2. Mid-morning

    380 kcal · 30 g protein
    • 1 scoop whey + 30 g oats + 1 tbsp peanut butter

  3. Lunch

    720 kcal · 45 g protein
    • 1 cup dal
    • 150 g paneer bhurji
    • 2 roti
    • 1 cup rice
    • salad

  4. Pre-workout

    130 kcal · 1 g protein
    • 1 banana + 1 date

  5. Dinner

    550 kcal · 46 g protein
    • 200 g tofu
    • 1 cup rajma
    • 2 roti
    • sabzi with 1 tsp ghee
Approximate meal estimates
MealkcalProtein
Breakfast62038 g
Mid-morning38030 g
Lunch72045 g
Pre-workout1301 g
Dinner55046 g
Sample day total2400160 g
This example day adds up to 2400 kcal and 160 g protein, matching the original target. Per-meal numbers are approximate estimates.

Original macro targets

Protein
160g
27% of energy
Carbs
260g
44% of energy
Fat
75g
29% of energy

These are the originally stated targets (160 g protein, 260 g carbs, 75 g fat), not carbs and fat worked out from the meals — the meals only list calories and protein. Energy shares use the standard 4 / 4 / 9 kcal per gram factors.

Protein by meal

  • Breakfast38 g
  • Mid-morning30 g
  • Lunch45 g
  • Pre-workout1 g
  • Dinner46 g

Swaps & substitutions

Swaps are ideas only; they are not counted in the sample-day totals above.

Egg-freeswap
Swap breakfast bhurji for 200 g paneer bhurji + 1 scoop whey in curd
Veganswap
Tofu for paneer, soy curd for dairy curd, pea whey for whey
Low appetiteswap
Blend one meal into a shake (whey + oats + banana + peanut butter)

Frequently asked questions

How do I know I'm at maintenance?

Weekly average scale weight stays within ±0.5 kg over a month. Adjust by 100 kcal/week in either direction if the trend drifts.

Can I recomp on fewer calories?

If your intake is well below your maintenance, your weight will trend down and it becomes a cut. Your weekly weight trend tells you which is happening.

Is dairy fine daily?

Many people eat it daily. If you break out or feel bloated, switch to lactose-free milk and soy curd — the protein math still works.

Want targets worked out for you?

bodyBot.ai sets calorie and protein targets from your own profile and adjusts them as you log your progress. This page is an example day, not a personal plan.

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