Mesomorph Body Type: Characteristics & Diet Plans

Clinical review: Tatiana Zanin
Registered Dietitian
November 2022
  1. Body type
  2. Mesomorph diet
  3. Foods to avoid

A mesomorph body type is characterized by a body that is usually leaner, with more muscles, toned arms and less body fat percentage.

Mesomorphs also usually have a fast metabolism and can easily gain and maintain muscle mass.

Although they do not need restrictive diets to lose weight or gain muscle, mesomorphs can still put on body fat. Therefore, it's important to maintain a balanced diet that is rich in healthy fats, fruits and vegetables, whole grains and lean protein.

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Body type characteristics

Some physical characteristics of the mesomorphic body type include:

  • More muscular body
  • Toned arms
  • Leaner body
  • Women will usually have a more athletic build with a small waist

In addition, people with a mesomorph body type will usually have an easier time putting on and keeping muscle. They have a faster metabolism and a lower body fat percentage. They can generally lose weight easily.

Recommended mesomorph diet

To maintain muscle mass and prevent putting on body fat, the mesomorph diet should be balanced. Mesomorphs should priorities lean protein, fresh fruits and vegetables, whole grains, and healthy fats.

5 to 6 meals per day are recommended. These people should consume between 0.8 and 1.2g of protein for every kilogram (or 2.2lb) of body weight. They should also limit they fat intake to 30% of their total caloric intake, and their carbohydrates to 50%.

The following table shows an example of a 3-day diet plan for mesomorph body types:

Meal

Day 1

Day 2

Day 3

Breakfast

1 cup of green tea + 1 tapioca crepe (prepared with 4 tablespoons of tapioca flour, 1 tablespoon of flaxseed + 2 medium slices of goat cheese) + 1 small tangerine

1 cup of coffee without sugar + 1 whole wheat french bun + 2 medium slices of ricotta cheese + 1 fresh plum

Oatmeal prepared with 1 cup of milk beverage (e.g. rice, oat or coconut milk), 2 tablespoons of rolled oats, 1/2 a diced banana and 1 teaspoon of cinnamon

Morning snack

1 medium kiwi + 2 walnuts

1 medium banana + 1 tablespoon of natural peanut butter

1 small slice of watermelon + 2 brazilian nuts

Lunch

3 tablespoons of boiled sweet potato + 100g of grilled salmon + 2 tablespoons of boiled squash + 1 side plate of salad (with lettuce, tomato, cilantro and arugula) seasoned with 1 tablespoon of olive oil + 6 strawberries

3 tablespoons of quinoa + 120g of chicken tossed with 3 tablespoons of okra + 2 tablespoons of beans + 1 tablespoon of carrots seasoned with 1 tablespoon of olive oil + 150ml homemade lemonade without sugar

1 side plate of whole wheat pasta with homemade bolognese sauce (made with 1 tomato, fresh herbs and 3 tablespoons of ground meat) _ 1 side plate of salad (with lettuce, spinach, onion and tomato) seasoned with 1 tablespoon of olive oil + 1 small guava

Afternoon snack

2 tablespoons of smashed avocado seasoned with salt and pepper + 2 corn tortillas

120g of no-fat yogurt with 1 tablespoon of flaxseed flour and 1 teaspoon of honey

100ml of soy milk + 6 grapes

Dinner

3 tablespoons of whole wheat rice + 120g of grilled lean beef + 4 tablespoons of boiled eggplant + 1 side plate of salad (with spinach, lettuce, and green beans) seasoned with 1 tablespoon of olive oil

Salad: 100g of sliced grilled chicken and 1 side plate of green-leaf lettuce, red-leaf lettuce, tomato, arugula and 1 tablespoon of olive oil + 30g of whole wheat croutons

1 large squash (250g) stuffed with 120g of tofu seasoned with herbs, roasted diced tomato + 2 tablespoons of pureed cassava + 1 side salad of cabbage and grated carrots seasoned with 1 tablespoon of olive oil

Bedtime snack

1 cup of chamomile tea + 1 small pear

1 cup of lemongrass tea + 1 small apple

1 cup of mint tea + 1 medium slice of melon

This plan is merely an example. The types or quantities of food presented can vary depending on gender, age, weight and individual health status. Therefore, it is best to consult a dietitian to develop a diet plan that is personalized to you and your goals.

It's important to note that factors like healthy sleep habits, regular physical activity and adequate hydration (e.g. 1.5L or about 6 cups of water per day) also play a role in gaining muscle.

Foods that a mesomorph should avoid

To maintain muscle mass and to prevent increase in body fat, people with an mesomorph body type should avoid eating food that could delay their health goals. These foods include:

  • Foods with high fat content, like fried foods, margarine, pizza, bacon, chips, and hamburgers
  • Cured meat and sausages, hot dogs, sausages, rump roast, prosciutto, mortadella and salami
  • Refined grains, like white rice, white bread or white pasta
  • Processed foods, like packaged cookies, instant noodles, sodas, ready-made sauces or seasoning, and fast food

It is important to avoid consumption of alcoholic drinks (like beer or wine) as these are high in calories and will lead to fat gain. Alcohol can also decrease circulating testosterone levels, and this hormone is important for muscle gain.

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Edited by Tua Saude editing team in November 2022. Clinical review completed by Tatiana Zanin - Registered Dietitian in November 2022.

References

  • WORLD HEALTH ORGANIZATION. Healthy diet. Available on: <https://www.who.int/news-room/fact-sheets/detail/healthy-diet>. Access in 01 Oct 2021
  • PROGRAMA NACIONAL PARA A PROMOÇÃO DA ALIMENTAÇÃO SAUDÁVEL - DIREÇÃO GERAL DE SAÚDE. Programa de distribuição de alimentos: considerações para a adequação nutricional de oferta alimentar. 2017. Available on: <https://alimentacaosaudavel.dgs.pt/activeapp2020/wp-content/uploads/2019/12/Programa-de-distribuicao-de-alimentos.pdf>. Access in 01 Oct 2021
Show more references
  • A, H, S, Almeida et al. Somatotype analysis of physically active individuals. Journal of Sports Medicine and Physical Fitness. Vol.53. 3.ed; 268-273, 2013
  • UNIVERSIDADE ESTADUAL DE CAMPINAS. Tabela Brasileira de Composição de Alimentos - TACO. 2011. Available on: <http://www.nepa.unicamp.br/taco/contar/taco_4_edicao_ampliada_e_revisada.pdf?arquivo=taco_4_versao_ampliada_e_revisada.pdf>. Access in 01 Oct 2021
Clinical review:
Tatiana Zanin
Registered Dietitian
Graduated in Clinical Nutrition in 2001 and has a Master’s in Clinical Nutrition. Licensed to practice under the CRN-3 in Brazil and the ON in Portugal