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Fruits and Veggies In Body Recomposition

6 min read |

Part of a comprehensive series on Body Recomposition

Body recomposition is the process of changing your body’s ratio of fat to muscles by losing fat and gaining muscle. It is an effective way to improve your overall health and fitness and can be achieved through a combination of diet and exercise.

In this article, we will focus on the role of fruits and vegetables in achieving successful body recomposition.

The science behind body recomposition

Before we dive into the role of fruits and vegetables, it’s important to understand the science behind body recomposition. The most important aspect of body recomposition is creating a calorie deficit, which means consuming fewer calories than your body burns each day. This can be achieved through a combination of eating fewer calories and increasing physical activity.

Macronutrients, or macros, are the three main components of food that provide energy: protein, carbohydrates, and fats. Protein is important for building and repairing muscle tissue, while carbohydrates provide energy for your body’s activities, and fats help your body absorb vitamins and minerals. To achieve body recomposition, it’s important to eat a balanced diet that provides enough of each macronutrient.

Mindful eating for body recomposition

Fruit garden UPSCALED

Mindful eating is an approach to eating that involves paying attention to your hunger and fullness cues, and being present in the moment while you eat. This approach can be helpful for achieving body recomposition, as it can help you make healthier food choices and avoid overeating.

One way to practice mindful eating is to eat slowly and without distractions, such as TV or your phone. Pay attention to the taste, texture, and aroma of your food, and stop eating when you feel satisfied, but not overly full.

The role of fruits and vegetables in body recomposition

Fruits and vegetables are important for overall health and wellness, and they can play a key role in body recomposition. Micronutrients, such as vitamins and minerals, are essential for proper bodily functions, and fruits and vegetables are some of the best sources of these micronutrients. Additionally, they are low in calories and high in fiber, which can help you feel fuller for longer periods of time, making it easier to stick to a calorie deficit.

Choosing your palette of greens

Blueberries are king of nutrition
Blueberries are king of nutrition

When it comes to choosing the best fruits and vegetables for body recomposition, it’s important to eat a variety of colors and types. Yes, weird as this might sound if it is the first time you hear it, going for a rainbow of veggies is the way to go. This ensures that you are getting a wide range of vitamins, minerals, and antioxidants that can help support muscle growth and fat loss. Some examples of fruits and vegetables that are particularly beneficial for body recomposition include:

  • Leafy greens, such as spinach and kale, which are high in fiber and contain a variety of micronutrients, including iron and calcium.
  • Berries, such as strawberries and blueberries, which are high in antioxidants and can help reduce inflammation.
  • Cruciferous vegetables, such as broccoli and cauliflower, which are high in fiber and contain compounds that may help reduce the risk of cancer.
  • Citrus fruits, such as oranges and grapefruits, which are high in vitamin C and can help support a healthy immune system.

To incorporate more fruits and vegetables into your diet, try adding them to your meals as snacks or side dishes, or use them as a base for salads or smoothies.

Nutritional values

FoodNutritional ValuesCalories (per 100g)
SpinachHigh in fiber, iron, calcium, Vitamin A and Vitamin C23 kcal
KaleHigh in fiber, iron, calcium, Vitamin A and Vitamin C49 kcal
StrawberriesHigh in antioxidants, Vitamin C, manganese, and fiber32 kcal
BlueberriesHigh in antioxidants, Vitamin C, Vitamin K, and fiber57 kcal
BroccoliHigh in fiber, Vitamin C, Vitamin K, and potassium34 kcal
CauliflowerHigh in fiber, Vitamin C, Vitamin K, and potassium25 kcal
OrangesHigh in Vitamin C, potassium, and fiber47 kcal
GrapefruitsHigh in Vitamin C, fiber, and antioxidants42 kcal

Meal planning for body recomposition

Meal planning is an important aspect of achieving successful body recomposition. By planning out your meals in advance, you can ensure that you are getting enough of each macronutrient, while also sticking to a calorie deficit.

When meal planning for body recomposition, it’s important to focus on whole, nutrient-dense foods, such as lean protein, fruits and vegetables, whole grains, and healthy fats. Aim to eat 3-4 meals per day, and include a mix of macronutrients in each meal.

Here is an example of a sample meal plan for body recomposition:

  • Breakfast: Omelette made with 2 eggs, spinach, and cherry tomatoes, with a side of whole grain toast.
  • Snack: Apple slices with almond butter.
  • Lunch: Grilled chicken breast with mixed vegetables (such as zucchini, bell peppers, and onions), and a side of quinoa.
  • Snack: Greek yogurt with berries.
  • Dinner: Baked salmon with roasted asparagus and sweet potato.


In conclusion, fruits and vegetables can play an important role in achieving successful body recomposition. By incorporating a variety of colorful fruits and vegetables into your diet, practicing mindful eating, and meal planning, you can create a sustainable approach to body recomposition that supports your overall health and wellness.


  1. Can I eat too many fruits and vegetables?

While fruits and vegetables are an important part of a healthy diet, it is possible to eat too much of them. This can lead to consuming too many calories and potentially hinder weight loss. It’s important to focus on a balanced diet that includes a variety of foods, including fruits and vegetables, but in moderation.

  1. How do I know how many calories I should be eating for body recomposition?

There are several online calculators that can help you determine your daily calorie needs based on your age, gender, weight, and activity level. It’s also important to consult with a registered dietitian or healthcare professional for personalized guidance.

  1. Can I still eat junk food while trying to achieve body recomposition?

While it’s important to focus on a balanced diet that includes whole, nutrient-dense foods, there is still room for occasional indulgences. It’s all about balance and moderation.

  1. Should I be counting macros or just calories?

Both counting calories and tracking macros can be effective for achieving body recomposition. It’s important to find the approach that works best for you and fits into your lifestyle

  1. How long does it take to see results from body recomposition?

The timeline for seeing results from body recomposition can vary depending on several factors, such as your starting weight, body composition, and exercise routine. It’s important to focus on making sustainable lifestyle changes and being patient with the process, rather than trying to achieve quick results. Consistency and dedication to a healthy lifestyle are key to achieving successful body recomposition.

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