How to Compose Meals to Lose Fat and Build Muscle While Strength Training

How to Compose Meals to Lose Fat and Build Muscle While Strength Training

If you’re lifting weights consistently but your body isn’t changing the way you want it to—you’re not alone.

It’s one of the most common struggles we see:
“I want to lose fat and gain muscle… but I don’t know how to eat for that.”

Here’s the truth: You don’t need to choose one or the other—you can lose fat and build muscle at the same time. But it starts in the kitchen.

Let’s break down how to build meals that support both goals—without counting every calorie or obsessing over macros.

Why Your Meals Matter More Than You Think

You might be showing up to the gym and lifting heavy. You might even feel stronger week to week. But if your nutrition isn’t dialed in, your results will always fall short.

When you’re strength training and want to see a leaner, stronger body in the mirror, here’s what your meals need to do:

• Fuel your workouts
• Promote muscle growth
• Keep you full and satisfied
• Support fat loss without extreme restriction

The key? Composing your meals with intention.

The Power of Protein: Your #1 Priority

If there’s one thing to focus on—it’s protein.

When your goal is body recomposition (losing fat while gaining muscle), protein is the MVP. It helps:

• Preserve lean muscle while you’re in a calorie deficit
• Build new muscle tissue after workouts
• Keep you full longer, reducing unnecessary snacking

👉 How much protein do you need?
A general rule: 0.8–1g of protein per pound of bodyweight
So if you weigh 160 lbs, aim for 130–160g per day.

If that sounds like a lot—it is at first. But we can help you get there with simple strategies.

Meal Composition 101: Build Your Plate Like This

Every meal you eat should include the following four components:

✅ 1. Lean Protein
Chicken, turkey, eggs, Greek yogurt, tofu, lean beef, fish, protein shakes
Aim for 25–40g per meal

✅ 2. Colorful Veggies
Broccoli, spinach, zucchini, peppers, carrots, etc.
Fiber + vitamins = full, energized, and satisfied

✅ 3. Complex Carbs
Rice, oats, sweet potatoes, quinoa, beans
Fuel for your workouts and recovery
Adjust based on your energy output

✅ 4. Healthy Fats
Avocado, nuts, seeds, olive oil, fatty fish
Supports hormones and satiety
Use in moderation

Sample Meal Ideas

• Breakfast: 3 scrambled eggs + sautéed spinach + oats with berries
• Lunch: Grilled chicken bowl with brown rice, black beans, roasted veggies, and guac
• Dinner: Salmon with sweet potatoes, asparagus, and olive oil drizzle
• Snack: Protein shake + banana or Greek yogurt + chia seeds

Simple. Balanced. Effective.

Create Habits, Not Just Meals

You don’t need a perfect diet—you need consistency.

Start here:

1. Eat 3–4 meals a day, built like the plate above.
2. Get enough protein, especially at breakfast and post-workout.
3. Drink half your bodyweight in ounces of water per day.
4. Focus on whole foods more than packaged ones.
5. Be consistent 80–90% of the time—perfection isn’t required.

Need Help Putting This All Together?

That’s where we come in.

Our 28 Day Nutrition Challenge with Coach Angela Salveo kicks off April 27th—and it’s your opportunity to finally dial in your meals for your goals.

Whether you want to lose fat, build strength, or both—Coach Angela will guide you through:

• Meal planning
• Habit creation
• Accountability
• Education for long-term success

👙 Hit that Pre-Summer Reset Button today!
Limited spots remain → Sign up here

Let’s build a body you feel proud of—starting with your next meal.