7 Day Endomorph Diet Meal Plan (PDF & Menu)

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.

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:

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:

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:

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:

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:

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.

BreakfastLunchDinner
MonBlueberry Blues PorridgeGreek SaladHaddock Risotto
TuesBasil & Spinach ScrambleFalafel WrapsEggplant & Lentil Bake
WedTomato & Watermelon SaladCarrot, Orange & Avocado SaladMediterranean Chicken, Quinoa & Greek Salad
ThursBlueberry Blues PorridgeMixed Bean SaladGrilled Vegetables with Bean Mash
FriBasil & Spinach ScramblePanzanella SaladSalmon & Chickpea Salad
SatTomato & Watermelon SaladSpiced Carrot & Lentil SoupChicken Gyros
SunBlueberry Blues PorridgeMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

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

Day 1: Monday

Breakfast: Breakfast Blues Porridge

Nutrition

Prep time: 5 minutes

Ingredients (for 2 people)

Instructions

  1. 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.
  2. Place the mixture into two bowls and add any remaining berries and almonds.

Lunch: Greek Salad

Nutrition

Prep time: 5 minutes

Ingredients (for 2 people)

Instructions

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

Dinner: Haddock Risotto

Nutrition

Prep time + cook time: 45 minutes

Ingredients (for 2 people)

Instructions

  1. 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.
  2. 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.
  3. 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

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

Instructions

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

Lunch: Falafel Wraps

Nutrition

Prep time + cook time: 12 minutes

Ingredients (for 2 people)

For the tahini sauce:

Instructions

  1. To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
  2. 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

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

Instructions

  1. 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.
  2. 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.
  3. 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

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

Instructions

  1. 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.
  2. 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

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

Instructions

  1. 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

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. 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
  3. 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.

Day 4: Thursday

Breakfast: Breakfast Blues Porridge

Lunch: Mixed Bean Salad

Nutrition

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Salmon & Chickpea Salad

Nutrition

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

Instructions

  1. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips.
  2. Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
  3. Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve.

Day 6: Saturday

Breakfast: Basil & Spinach Scramble

Lunch: Spiced Carrot and Lentil Soup

Nutrition

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

Instructions

  1. Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Dinner: Chicken Gyros

Nutrition

Prep time + cook time: 15 minutes

Ingredients (for 2 people)

Instructions

  1. Heat a frying pan with some olive oil over a medium heat. Cover the chicken chunks with oregano, then add to the pan with the garlic and some pepper. Cook for 5 minutes or so until cooked through.
  2. Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki.
  3. Cut the tops of the pittas on their longest side. Layer in the chicken, tomatoes and red pepper. If eating immediately, add the tzatziki. If taking away, keep the tzatziki in a separate container and add before eating to stop the pitta going soggy.

Day 7: Sunday

Breakfast: Breakfast Blues Porridge

Lunch: Moroccan Chickpea Soup

Nutrition

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

Instructions

  1. Heat oven to 425F (220C). Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint

Endomorph Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

28 Day Mediterranean Plan for Endomorphs

We’ve created a 4-week Mediterranean-style diet meal plan for endomorphs that follows the same format as this 7-day meal plan pdf. It contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.