Mesomorph Diet; Foods to Eat & Avoid

Unlock the Secrets of the Mesomorph Diet: Discover the Ideal Foods to Eat and Avoid for Optimal Fitness

Welcome to the world of the Mesomorph Diet, where we uncover the power of specific foods and provide guidance on what to eat and avoid to unlock your full potential. In this comprehensive guide, we’ll explore the science behind this eating plan and equip you with the knowledge to sculpt your body into its ultimate form.

Whether you’re a fitness enthusiast or striving for a balanced physique, this article is your key to unlocking the secrets of the Mesomorph Diet. Discover a world of delicious and nourishing foods that fuel your body, support muscle growth, and help you reach your fitness goals.

Join us as we guide you through the ideal foods to eat and avoid, tailored to your unique body type. Let’s dive in and unlock the transformative power of nutrition for the mesomorph in you!

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What is mesomorph diet?

The mesomorph diet is a specialized eating plan designed for individuals blessed with a naturally athletic body type known as the mesomorph. Mesomorphs are typically characterized by a well-proportioned physique, muscular build, and an efficient metabolism.

This diet focuses on optimizing their genetic advantages by emphasizing the consumption of nutrient-dense foods that support muscle growth, enhance athletic performance, and promote overall health.

By following the mesomorph diet, individuals can harness their body’s unique potential and achieve their fitness goals with greater efficiency and effectiveness.


Foods allowed on diet for mesomorph

Unlock the Power of the Mesomorph Diet: Discover the Ideal Foods for Optimal Performance

Meat and Fish: Fuel Your Muscles with Protein Power

  • Fish (salmon, tuna)
  • Chicken
  • Lean steak
  • Turkey
  • Eggs
  • Protein shakes

These options provide essential amino acids for muscle growth and repair, enabling you to maintain your athletic physique.


  • Yogurt
  • Cottage cheese.

They are not only rich in protein but also provide calcium for strong bones and overall health.


Fruits and Vegetables: Nutrient-Packed

Include berries, apples, pears, oranges, and avocados in your diet, as they provide essential vitamins, minerals, and antioxidants.

Additionally, incorporate cruciferous vegetables like cauliflower, green beans, broccoli, asparagus, and Brussels sprouts for additional nutritional benefits.


Nuts and Seeds: Healthy Fats and Plant-Based Protein

  • Nut
  • Seed butter
  • Almonds
  • Cashews
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds

These nutrient-dense foods offer a combination of healthy fats, fiber, and plant-based protein, supporting your overall well-being.

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Grains and Starchy Vegetables: Complex Carbohydrates for Sustained Energy

Mesomorphs thrive on whole grains and starchy vegetables.

  • Sweet potatoes
  • Lentils, beans
  • Quinoa
  • Brown rice.

These choices provide complex carbohydrates, which supply sustained energy for workouts and help maintain stable blood sugar levels.

By following the mesomorph diet and incorporating these recommended foods, you’ll provide your body with the necessary nutrients to excel in your fitness pursuits. Remember to maintain the suggested ratios and portion sizes to achieve a well-balanced meal plan. Embrace the power of nutrition and fuel your mesomorph potential to reach new heights in your fitness journey.

Related; Carb Cycling Macros for Female; The Ultimate Guide

Foods mesomorphs should avoid

When it comes to optimizing your fitness journey as a mesomorph, it’s essential to pay attention not only to the foods you should include but also to the ones you should avoid. To maintain muscle mass and prevent an increase in body fat, it’s important to steer clear of certain food choices that could hinder your health goals. Let’s explore the foods that mesomorphs should avoid for optimal performance and physique.

Foods with High Fat Content: Hindering Your Progress

Foods high in fat content can sabotage your fitness goals. Avoid indulging in fried foods, margarine, pizza, bacon, chips, and hamburgers. These options are often calorie-dense and can contribute to weight gain and a decline in muscle definition.

Opt for healthier alternatives that align with your mesomorph diet, focusing on lean proteins, complex carbohydrates, and nutrient-dense options.

Sugary and Processed Foods: Empty Calories and Blood Sugar Spikes

Mesomorphs should be cautious of sugary and processed foods. Items such as sugary drinks, candies, pastries, and processed snacks can provide empty calories devoid of nutritional value.

These foods can lead to energy crashes, blood sugar spikes, and hinder your fitness progress. Instead, choose whole, natural foods that provide sustained energy and support your overall health.


High Sodium Foods: Water Retention and Bloated Feeling

Foods high in sodium can lead to water retention and leave you feeling bloated. Limit your intake of processed foods, canned soups, sauces, and condiments that are typically high in sodium content. Opt for fresh, whole foods and use herbs and spices to add flavor to your meals instead.

By avoiding these food choices that can hinder your progress, you’ll optimize your mesomorph potential and enhance your fitness journey. Remember, moderation and balance are key. Focus on nourishing your body with nutrient-dense, whole foods that support your goals and align with the mesomorph diet. Stay committed, make mindful choices, and unleash your full athletic potential as a mesomorph.

Mesomorph eating plan

Here’s a 7-day mesomorph eating plan to help fuel your athletic potential and support your fitness goals:

Day 1

  • Breakfast: Veggie omelet with spinach, bell peppers, and onions. Served with a side of whole-grain toast and a slice of fresh melon.
  • Lunch: Grilled chicken or turkey breast with a mixed green salad, cherry tomatoes, cucumbers, and a drizzle of olive oil and vinegar dressing.
  • Snack: Greek yogurt with a sprinkle of granola and mixed berries.
  • Dinner: Baked salmon with roasted asparagus and quinoa.

Day 2

  • Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced bananas and a dollop of almond butter.
  • Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumber, avocado, and grilled tofu or shrimp.
  • Snack: Carrot sticks with hummus.
  • Dinner: Lean beef or turkey burger on a whole-grain bun, topped with lettuce, tomato, and avocado slices. Served with a side of sweet potato fries.

Day 3

  • Breakfast: Protein smoothie made with almond milk, a scoop of protein powder, mixed berries, and a handful of spinach.
  • Lunch: Grilled chicken or shrimp skewers with a side of grilled vegetables (zucchini, bell peppers, onions).
  • Snack: Hard-boiled eggs with a sprinkle of sea salt.
  • Dinner: Stir-fried tofu or chicken with broccoli, snap peas, carrots, and brown rice.

Day 4

  • Breakfast: Whole-grain toast topped with smashed avocado and poached eggs.
  • Lunch: Quinoa and black bean salad with mixed greens, corn, cherry tomatoes, and a squeeze of lime juice.
  • Snack: Apple slices with almond butter.
  • Dinner: Baked cod or tilapia with steamed asparagus and a side of quinoa.

Day 5

  • Breakfast: Vegetable and egg scramble with mushrooms, spinach, bell peppers, and feta cheese.
  • Lunch: Lentil soup with a side of mixed green salad and a whole-grain roll.
  • Snack: Greek yogurt with a drizzle of honey and mixed nuts.
  • Dinner: Grilled chicken or tofu teriyaki with stir-fried vegetables (broccoli, carrots, snow peas) and brown rice.

Day 6

  • Breakfast: Protein pancakes made with oats, mashed banana, and a scoop of protein powder. Top with berries and a dollop of Greek yogurt.
  • Lunch: Quinoa and roasted vegetable bowl with roasted sweet potatoes, Brussels sprouts, and chickpeas.
  • Snack: Celery sticks with almond butter.
  • Dinner: Grilled steak or portobello mushroom with roasted cauliflower and a side of quinoa.

Day 7

  • Breakfast: Veggie and cheese omelet with whole-grain toast and a side of mixed berries.
  • Lunch: Grilled chicken or shrimp Caesar salad with romaine lettuce, cherry tomatoes, Parmesan cheese, and homemade Caesar dressing.
  • Snack: A handful of trail mix with nuts and dried fruits.
  • Dinner: Baked salmon with steamed broccoli and a side of wild rice.

Remember to adjust portion sizes according to your individual needs and activity level. Stay hydrated throughout the day and listen to your body’s hunger and fullness cues. Enjoy the variety of nutritious and delicious meals while fueling your mesomorph potential for optimal performance and overall well-being.

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Mesomorph diet female tips

Here are some key tips for a mesomorph female to optimize her diet:

Balance your diet

Focus on a well-balanced diet that includes a variety of nutrient-dense foods. Aim for a plate that consists of approximately 1/3 carbohydrates and fats, 1/3 protein, and 1/3 vegetables or fruits. This balanced approach ensures you’re getting a good mix of macronutrients and essential vitamins and minerals.

Prioritize Protein

Mesomorphs tend to respond well to higher-protein diets. Make sure to include lean sources of protein such as chicken, fish, turkey, tofu, and legumes in your meals. Protein supports muscle growth, repair, and recovery, helping you maintain your athletic physique.

Related; 9 Vegan protein sources

Choose Healthy Fats

Incorporate healthy fats into your diet, such as avocados, nuts, seeds, and olive oil. These fats provide essential fatty acids, support hormone production, and contribute to overall health and well-being. Remember to consume fats in moderation as they are calorie-dense.

Include Complex Carbohydrates

Opt for complex carbohydrates that provide sustained energy and support your active lifestyle. Whole grains like quinoa, brown rice, oats, and starchy vegetables such as sweet potatoes and lentils are excellent choices. These carbs provide fiber and important nutrients for optimal performance.

Focus on Whole Foods

Rather than fixating on specific foods to include or avoid, prioritize a wide range of healthy whole foods that you enjoy. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. This approach ensures you’re getting a variety of nutrients and helps prevent dietary boredom.

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Portion Control

While mesomorphs generally have a higher metabolic rate, portion control is still important. Pay attention to your portion sizes to ensure you’re consuming an appropriate number of calories for your goals and activity level. Avoid overeating and practice mindful eating.

Hydration Matters

Don’t forget the importance of staying properly hydrated. Drink plenty of water throughout the day to support digestion, nutrient absorption, and overall health. Water is essential for maintaining optimal performance and avoiding dehydration.

Remember, every individual is unique, and it’s essential to listen to your body’s needs and adjust your diet accordingly. Consulting with a registered dietitian or nutritionist can also provide personalized guidance to help you optimize your mesomorph diet and achieve your specific goals.

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Weight loss for mesomorph female

Weight Loss for Mesomorph Females: Unleash Your Potential with Effective Strategies

Create a Calorie Deficit: Mindful Eating and Portion Control

Focus on creating a calorie deficit by consuming fewer calories than you burn. Practice mindful eating to become more aware of your portion sizes and avoid overeating. Incorporate nutrient-dense, whole foods into your diet, emphasizing lean proteins, complex carbohydrates, and healthy fats to fuel your body while keeping calories in check.

Related; What Is CICO dieting? How it works, & Cico calculator

Incorporate Cardiovascular and Strength Training Exercises

Prioritize regular exercise that combines cardiovascular activities and strength training. Cardio exercises like running, cycling, or swimming help burn calories and increase overall energy expenditure. Strength training is crucial for mesomorph females as it helps build and maintain muscle mass, which supports a healthy metabolism. Aim for a well-rounded workout routine that includes both types of exercise.

Hydration: The Power of Water

Stay hydrated by drinking plenty of water throughout the day. Hydration supports overall health and can help regulate appetite, preventing overeating. Make water your primary source of hydration and limit the consumption of sugary beverages.

Manage Stress Levels: Reduce Emotional Eating

Effective weight loss for mesomorph females involves managing stress levels. High levels of stress can lead to emotional eating and hinder weight loss progress. Incorporate stress-management techniques such as meditation, yoga, or engaging in activities you enjoy to help keep stress at bay.

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Embrace Long-Term Lifestyle Changes: Realistic Mindset

Maintain a realistic mindset and focus on making long-term lifestyle changes rather than relying on quick-fix diets or extreme measures. Healthy and sustainable weight loss takes time. Celebrate your progress along the way and embrace the journey towards a healthier, fitter you.

Remember, it’s always beneficial to consult with a healthcare professional or registered dietitian who can provide personalized guidance tailored to your specific needs and goals. By implementing these strategies and staying consistent, you can achieve successful weight loss as a mesomorph female and unlock your full potential.

Frequently Asked Questions

Where do Mesomorphs gain weight?

Mesomorphs, with their naturally athletic build, tend to have a balanced distribution of weight compared to other body types. However, individual variations can still occur. Mesomorphs typically have a medium frame, well-defined muscles, and a higher muscle-to-fat ratio, which influences their weight distribution patterns.

In general, mesomorphs have a tendency to gain weight in a proportional manner, with fat being distributed evenly throughout their bodies. This means that weight gain is likely to occur in multiple areas rather than being localized to a specific region. Common areas where mesomorphs may notice weight gain include the hips, thighs, buttocks, and upper arms.

Remember, every individual is unique, and while mesomorphs may have certain tendencies when it comes to weight distribution, lifestyle choices ultimately play a significant role. By adopting a holistic approach to health and wellness, mesomorphs can maintain their balanced weight distribution and maximize their genetic advantages for a fit and athletic physique.


What are mesomorph weaknesses?

  1. Weight Gain Potential: Mesomorphs can still experience weight gain if they neglect their diet and exercise routine, especially with excessive calorie consumption and a diet high in processed foods and sugars.
  2. Complacency: Relying solely on genetic advantages without consistent effort can hinder progress and prevent reaching full fitness potential.
  3. Overtraining Risk: Mesomorphs may be prone to pushing themselves too hard, leading to overtraining, injuries, and fatigue. Proper rest and recovery are crucial.
  4. Focus on Appearance: There can be a tendency to become overly focused on physical appearance, which may lead to unhealthy behaviors and a preoccupation with body image. Prioritizing overall health and well-being is important.

By being aware of these weaknesses, mesomorphs can address them proactively and optimize their fitness journey for long-term success.

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Is it possible to change body types?

No, it is not possible to change your fundamental body type. Body types are primarily determined by genetic factors and cannot be altered. However, you can make changes to your body composition through proper nutrition, exercise, and lifestyle choices.

Embrace and work with the characteristics of your body type to achieve a strong and healthy physique.

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In conclusion, the mesomorph diet is a key factor in unlocking the athletic potential of individuals with this body type. By following a well-balanced meal plan that includes lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables, mesomorphs can fuel their bodies for optimal performance.

Incorporating the recommended foods and avoiding those that may hinder progress, mesomorphs can maintain muscle mass, support their metabolism, and achieve their fitness goals.

Remember, a mesomorph diet is not about restriction but rather about finding the right balance and nourishing the body with wholesome, nutrient-rich foods. Embrace the power of nutrition, stay consistent, and unleash your full mesomorph potential for a fit and healthy lifestyle.

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