What is the mesomorph diet? Foods to include and sample menu

The Mesomorph diet is exclusively designed for individuals with a mesomorph body, as per the somatotype classification by Researcher and psychologist William Sheldon.

In the 1940s, Sheldon theorized that there are three different body types based on skeletal frame and body composition. The three body types are known as mesomorph, ectomorph and endomorph.

The mesomorph body type is neither overweight nor underweight and is characterized by a solid and strong body frame. It’s easier for mesomorphs to gain muscles and lose weight, hence an optimized mesomorph diet can give amazing results.

Mesomorph nutrition: Foods to include

Protein foods are the main components of a mesomorph diet (Image via Unsplash/Coffefy Workafe)

The following foods are considered ideal for a mesomorph diet:

Meat and fish: Salmon, tuna, chicken, beef, turkey, eggs
Dairy products: yogurt, cheese, milk, butter, fresh cream, whey protein shake
Fruits and vegetables: Berries, apples, pears, oranges, avocado, cauliflower, green beans, broccoli, asparagus, Brussels sprouts
Nuts and seeds: Nut or seed butter, almonds, cashews, pistachios, pumpkin seeds, sunflower seeds
Grains: white rice, corn flour, oat bran, brown rice, quinoa, lentils, beans

These foods provide a variety of nutrients and are also among the best foods for bulking.

Importance of mesomorph body type diet

Mesomorph individuals have a high metabolism and need a nutritious diet plan that provides adequate calories, proteins and other macro and micronutrients for maintenance of bones and muscles.

Naturally, people with this body type have more muscles, hence arises the importance of the mesomorph diet. Meanwhile, an endomorph diet is made for hard gainers.

Mesomorph diet plan: Best diet for mesomorph body type

A mesomorph diet should provide all the macros and micronutrients. (Image via Unsplash/Cleanlight Photo)

Here’s the best diet for mesomorph individuals that can be followed for optimal gains:

Day 1

Breakfast: Greek yogurt with nuts, seeds, and raisins
Snack: Two eggs scrambled and berries
Lunch: Veggies, sweet potato chunks, avocado, and soy sauce.
Snack: Hummus and bell pepper grilled
Dinner: Chicken and vegetable stir-fry with brown rice

Day 2

Breakfast: Smoothie with milk, peanut butter, banana, and whey protein powder
Snack: A bowl of fruits
Lunch: Grilled chicken and veggies
Snack: Greek yogurt with nuts, and seeds
Dinner: Meat with brown rice and vegetables

Day 3

Breakfast Whole-grain toast with almond butter and hard-boiled egg
Snack: greek yogurt and trail mix
Lunch: Whole-grain tortilla with veggies and chicken
Snack: Whey protein shake
Dinner: Baked salmon, roasted broccoli and sweet potato

Day 4

Breakfast: Cottage cheese with fruits
Snack: Roasted chickpeas and tomato juice
Lunch: Grilled beef with sweet potatoes
Snack: Tuna salad
Dinner: Shrimp with white rice

Day 5

Breakfast: Greek yogurt with blueberries
Snack: Hummus with orange juice
Lunch: Whole grain wrap with chicken and veggies
Snack: Turkey with sliced bell peppers and mustard
Dinner: Smoked salmon and button mushrooms

Day 6

Breakfast: Avocado toast with peaches and a hard-boiled egg
Snack: Whey protein shake
Lunch: Chicken salad with mayonnaise
Snack: Lentil soup
Dinner: Roasted chicken, sweet potatoes and sautéed mushrooms

Day 7

Breakfast: Overnight oats with banana
Snack: A bowl of fruits
Lunch: Grilled salmon salad
Snack: Protein bar
Dinner: Quinoa with chicken and vegetables

You can shuffle these food items to make your own mesomorph diet plan.

Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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