7 Day Endomorph Diet Meal Plan (PDF & Menu) (2024)

Endomorphs are classified as one of the three primary body types, characterized by a propensity for increased fat storage, wider waistlines, and larger bone structures.

Maintaining a record of calorie consumption and making appropriate dietary choices is crucial for achieving sustainable weight loss and long-term weight management.

Nevertheless, it can be challenging to find a practical and easily adhered-to plan.

This article will cover everything you need to know about following a healthy diet plan that can help you sustainably lose weight and offer a sample 7 day plan to follow.

Contents show

What is an Endomorph?

A new method of classifying body types (somatotypes) was created in the 1940s. It split body types into 3 groups.

Endomorphs usually had high body fat, leading to curvy and soft body shapes.
Mesomorphs usually had a muscular, athletic, or square body shape.
Ectomorphs usually have low amounts of body fat and muscle, leading to thin body shapes.

Although the theory states that people can be placed into these generalized categories. In reality, many people can exhibit traits in other categories to varying degrees.

There are many factors that can affect your somatotype. These include:

Genetics
Diet
Physical activity
Stress
Sleep

Therefore, lifestyle choices can play a huge role, in particular, the diet you choose.

If you’re unsure about your body type, you can take this quiz for classifying body types.

Fruits

Fruits are a valuable addition to the endomorph’s diet.

They are packed with vitamins, minerals, and fiber while being relatively low in calories

Opt for a variety of colorful fruits like berries, citrus fruits, apples, and melons.

These provide essential nutrients, antioxidants, and natural sugars that can satisfy your sweet tooth.

Vegetables

Vegetables are a cornerstone of a balanced diet for endomorphs.

Rich in fiber, vitamins, and minerals, they provide essential nutrients while being low in calories. Include a diverse range of vegetables such as leafy greens, broccoli, cauliflower, peppers, spinach, and carrots.

These help with satiety, promote digestive health and provide essential antioxidants.

Whole Grains

Whole grains are an excellent source of complex carbohydrates, fiber, and essential nutrients.

Despite their reputation, studies find that eating whole grains has been shown to reduce body fat and BMI index (1). They provide sustained energy release, prevent blood sugar spikes, and support digestive health.

Opt for options like quinoa, brown rice, whole wheat bread, oats, and whole grain pasta. These are nutrient-dense choices that help you feel fuller for longer.

Nuts and Seeds

Nuts and seeds are nutrient powerhouses for endomorphs. They provide healthy fats, protein, fiber, and a range of vitamins and minerals.

One study found that people who followed the Mediterranean diet and who also ate nuts lost on average 2 inches from their waists, which was significantly more weight loss when compared to people who only included olive oil (2).

In another study, overweight women lost 3x more weight eating almonds compared to the group who didn’t (3).

Include options like almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds. These can be enjoyed as snacks, added to salads or smoothies, and provide satiety while offering numerous health benefits.

Fatty Fish

Fatty fish, such as salmon, trout, and mackerel, are excellent sources of omega-3 fatty acids, high-quality protein, and essential nutrients.

These healthy fats support heart health, brain function, and overall well-being. Aim to include fatty fish in your diet at least twice a week to reap their benefits.

Beans and Legumes

Beans and legumes are nutrient-dense plant-based proteins that are ideal for endomorphs.

They are rich in fiber, protein, vitamins, and minerals, and low in fat. Because of this, studies have found that legumes can lead to reduced food intake and long-term weight loss (4,5).

They include options like lentils, chickpeas, black beans, and kidney beans and are often incorporated into soups, stews, salads, or used as a meat substitute in various dishes.

Lean Proteins

Lean proteins are crucial for endomorphs as they aid in muscle maintenance and promote a higher metabolic rate. These options provide high-quality protein while being lower in fat.

Because they contain more protein, they help fill you help and boost your metabolism (6).

Choose lean protein sources such as skinless poultry, lean cuts of meat like turkey or chicken breast, eggs, and tofu.

Low-Fat Dairy

Including low-fat dairy products in your diet can be beneficial for endomorphs.

Low-fat dairy options provide a good source of protein, calcium, and other essential nutrients while being lower in fat compared to full-fat alternatives.

Foods to Limit

These are foods you should generally avoid. By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:

Junk foods:fast food and potato chips
Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
Fried foods:french fries, donuts, fried meats
Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
Processed meats: bacon, canned meat, salami, sausages
Trans fats: vegetable oil and margarine

General Guidelines for Endomorphs

Eat More Protein

Various studies show that eating enough protein may help reduce body weight and appetite (7,8,9).

This is because protein can help boost metabolism, meaning reduced sugar cravings and calorie intake (10,11).

Many studies also show that eating good amounts of protein can help increase muscle mass and strength, which is essential for moving toward a mesomorph somatotype (12, 13).

High-protein foods include:

Lean meats
Fish
Legumes and beans
Nuts and seeds
Dairy

Eat Less Sugar

High-sugar diets can cause obesity, inflammation, high triglycerides, and blood sugar levels, amongst other risk factors (14).

Some easy ways to reduce the amount of sugar in your diet include:

Drink less sugary beverages like soda and juice. Drink more water instead
Snack on fruit, nuts and seeds. Keep the sugary treats for special occasions, or eat them in smaller sizes
Check food labels for hidden sugar. Although low-fat products are good for reducing saturated fat intake, they may replace the fat with sugar

Eat More Fiber

Fiber-rich foods can help increase feelings of fullness, helping you control your portion sizes. Fiber may also promote the release of satiety hormones (15, 16).

Both of these factors ultimately mean that you eat less naturally, without having to think about it.

Foods high in fiber include:

Fruits and vegetables
Legumes
Oats
Nuts
Whole grains

Drink Water

Many sodas and fruit juices contain lots of empty calories and sugar that add a lot of calories to your diet without filling you up.

On the other hand, drinking water can help speed up your metabolism by up to 30% within 60-90 minutes, thus helping you burn more calories (17,18).

What’s the Best Endomorph Diet?

When choosing a diet plan, you’ll want something that can help you stay healthy as well as lose weight for an endomorph.

The Mediterranean diet is considered one of the best diets to follow for both heart health and sustainable weight loss. It has been ranked the number 1 diet according to the U.S. News & World Report since 2018.

In particular, it is rated amongst the best because of how healthy it is as well as how easy it is to follow. This makes it a perfect diet to follow if you want to find a sustainable way of losing weight without rebounding afterward.

Many credible organizations suggest following a Mediterranean diet. These include:

Endomorph Diet Meal Plan

Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

	Breakfast	Lunch	Dinner
Mon	Blueberry Blues Porridge	Greek Salad	Haddock Risotto
Tues	Basil & Spinach Scramble	Falafel Wraps	Eggplant & Lentil Bake
Wed	Tomato & Watermelon Salad	Carrot, Orange & Avocado Salad	Mediterranean Chicken, Quinoa & Greek Salad
Thurs	Blueberry Blues Porridge	Mixed Bean Salad	Grilled Vegetables with Bean Mash
Fri	Basil & Spinach Scramble	Panzanella Salad	Salmon & Chickpea Salad
Sat	Tomato & Watermelon Salad	Spiced Carrot & Lentil Soup	Chicken Gyros
Sun	Blueberry Blues Porridge	Moroccan Chickpea Soup	Spicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

A handful of nuts or seeds
A piece of fruit
Carrots or baby carrots
Berries or grapes

Day 1: Monday

Breakfast: Breakfast Blues Porridge

Nutrition

Calories – 347
Protein – 15g
Carbs – 42g
Fat – 15g

Prep time: 5 minutes

Ingredients (for 2 people)

½ cup (50g) porridge oats
⅚ cup (200ml) milk
½ tsp vanilla extract
2 tbsp Greek yogurt
⅛ cup (25g) chia seeds
¾ cup (150g) blueberries
⅓ cup (25g) flaked almonds

Instructions

Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
Place the mixture into two bowls and add any remaining berries and almonds.

Lunch: Greek Salad

Nutrition

Calories – 273
Protein – 6g
Carbs – 14g
Fat – 24g

Prep time: 5 minutes

Ingredients (for 2 people)

⅘ cup (120g) cherry tomatoes,
1 cucumber, peeled, deseeded and roughly chopped
½ red onion, thinly sliced
⅓ (60g) or about 16 Kalamata olives
1 tsp dried oregano
⅓ cup (50g) feta cheese, crumbled
2 tbsp olive oil

Instructions

Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.

Dinner: Haddock Risotto

Nutrition

Calories – 508
Protein – 40g
Carbs – 46g
Fat – 15g

Prep time + cook time: 45 minutes

Ingredients (for 2 people)

1 tbsp olive oil
1 large leek, thinly sliced
¾ cup (150g) risotto rice, such as arborio or carnaroli
1 ½ cups (350ml) vegetable stock
½ cup (125ml) milk
9-10 oz (280g) smoked haddock,
skinned and cut into large chunks
2 tbsp Greek yogurt
1 ⅔ cups (50g) baby spinach

Instructions

Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

1 tbsp olive oil
1 tbsp red wine vinegar
¼ tsp chilli flakes
1 tbsp chopped mint
⅘ cup (120g) cherry tomatoes, chopped
1 ⅔ cups (250g) watermelon, cut into chunks
⅔ cup (100g) feta cheese, crumbled

Instructions

For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Falafel Wraps

Nutrition

Calories – 424
Protein – 21g
Carbs – 44g
Fat – 21g

Prep time + cook time: 12 minutes

Ingredients (for 2 people)

2 wholemeal wraps
4 falafels (about 3.5 oz / 100g)
½ avocado
Small bunch of parsley, chopped
1 lemon, juiced
1 tbsp harissa

For the tahini sauce:

¼ cup (60g) Greek yogurt
½ tbsp tahini
½ lemon, juiced
1 garlic clove, crushed
¼ tsp ground cumin

Instructions

To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.

Dinner: Eggplant Lentil Bake

Nutrition

Calories – 444
Protein – 17g
Carbs – 52g
Fat – 20g

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

1 eggplant / aubergine, sliced lengthways
2 tbsp olive oil
⅓ cup (70g) lentils
2 onions, finely chopped
2 garlic cloves, finely chopped
¾ cup (150g) cooked butternut squash
7 oz can (200g) chopped tomatoes
½ small pack basil leaves
⅓ cup (60g) feta

Instructions

Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
Spoon layer of lentils into baking dish, then eggplant slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.

Day 3: Wednesday

Breakfast: Basil & Spinach Scramble

Nutrition

Calories – 294
Protein – 16g
Carbs – 8g
Fat – 24g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

2 tbsp olive oil
⅔ cup (100g) cherry tomatoes
4 eggs
¼ cup (60ml) milk
handful basil, chopped
6 cups (180g) baby spinach
black pepper

Instructions

Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil.
Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

1 orange, plus zest and juice of 1
2 carrots, halved lengthways and sliced with a peeler
35g / 1 ½ cups rocket / arugula
1 avocado, stoned, peeled and sliced
1 tbsp olive oil

Instructions

Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

Calories – 424
Protein – 33g
Carbs – 50g
Fat – 21g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

⅗ cup (100g) quinoa
½ red chilli, deseeded and finely chopped
1 garlic clove, crushed
2 chicken breasts
1 tbsp extra-virgin olive oil
1 cup (150g) cherry tomatoes, chopped
handful pitted black kalamata olives
½ red onion, finely sliced
⅓ cup (50g) feta cheese, crumbled
small bunch mint leaves, chopped
juice and zest ½ lemon

Instructions

Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.