Learn the best diet to lose weight and gain muscle. Discover high-protein foods, a 7-day meal plan, calorie guidelines, and expert nutrition strategies for fat loss & muscle gain. Yes—you can lose fat and build muscle at the same time, and the right diet is the most important part of achieving this goal.

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Most people think:
👉 To lose weight, you must eat less
👉 To build muscle, you must eat more

But the truth?

You need a balanced, high-protein diet that helps your body burn fat while supporting muscle recovery and growth.

This blog will show you:

✔️ What to eat to lose fat & gain muscle
✔️ The best high-protein foods
✔️ Daily calorie & macro requirements
✔️ Foods to avoid
✔️ A science-backed 7-day meal plan
✔️ Supplements that help
✔️ Expert tips for fast body recomposition

Let’s dive in!

The Science Behind Losing Weight and Building Muscle

To lose weight, you need:
➡️ A slight calorie deficit

To build muscle, you need:
➡️ Protein, amino acids, and resistance training

The goal is body recomposition—replacing stored fat with lean muscle mass.

✔️ Key Principles

• Eat high protein meals

• Maintain a 10–20% calorie deficit

• Include strength training at least 3–4 times a week

• Keep carbs balanced—not too high, not too low

• Consume healthy fats for hormones

• Stay consistent with a structured meal plan

How Many Calories Should You Eat?

For body recomposition:

Calorie Deficit: 200–400 calories/day
Protein Intake: 1.2–2.2 grams per kg body weight
Fat Intake: 20–25% of daily calories
Carb Intake: Remaining calories

Example for 70 kg person:

• Protein: 100–140 grams/day

• Calories: 1500–1900 per day

• Carbs: 120–180 grams per day

• Fats: 40–60 grams per day

Top 20 Foods for Losing Weight & Building Muscle

Here are the best foods to support fat loss and muscle gain.

1. Eggs

High protein + healthy fats + muscle-building amino acids.

🐟 2. Salmon & Tuna

Rich in omega-3 → reduces inflammation & increases fat burn.

🍗 3. Chicken Breast

Low-calorie & high-protein perfect muscle food.

🍖 4. Lean Beef

High iron + B12 + protein for strength training.

🥛 5. Greek Yogurt

Double the protein of regular yogurt.

🧀 6. Cottage Cheese (Paneer)

Slow-digesting protein builds muscle overnight.

🫘 7. Lentils & Beans

High protein + fiber keeps you full longer.

🥑 8. Avocado

Healthy fats that boost hormone levels.

🥬 9. Leafy Greens

Low calorie + high micronutrients.

🍠 10. Sweet Potatoes

Best carb source for energy and fat burn.

🍚 11. Brown Rice & Quinoa

Slow-digesting carbs for muscle recovery.

🧊 12. Whey Protein

Fast-absorbing protein for post-workout.

🍌 13. Bananas

Great pre-workout carb boost.

🥜 14. Almonds & Walnuts

Fiber + protein + healthy fats.

🧄 15. Garlic & Ginger

Boost metabolism naturally.

🍓 16. Berries

Low calorie, antioxidant-rich.

🧈 17. Peanut Butter (Natural)

Healthy fats + protein.

🫛 18. Tofu & Tempeh

Great plant-based protein options.

🍊 19. Citrus Fruits

Boost fat metabolism.

🧂 20. Oats

High fiber + sustained energy.

Foods to Avoid for Weight Loss & Muscle Gain

Cut these foods to prevent fat gain and hormonal imbalances:

❌ Sugar & desserts
❌ Soft drinks
❌ White bread & refined carbs
❌ Fried fast foods
❌ Chips & packaged snacks
❌ Processed meats
❌ Alcohol
❌ High-calorie coffee drinks

These foods spike insulin → store fat → reduce muscle growth.

7-Day Diet Plan to Lose Weight and Gain Muscle

This plan is high-protein, nutrient-rich, and calorie controlled.

DAY 1

Breakfast

• Oats + whey protein + berries

Lunch

• Brown rice + grilled chicken + salad

Snack

• Almonds

Dinner

• Salmon + broccoli

DAY 2

Breakfast

• Boiled eggs + fruits

Lunch

• Quinoa + lentils

Snack

• Greek yogurt

Dinner

• Paneer stir-fry

DAY 3

Breakfast

• Smoothie (banana + spinach + whey protein)

Lunch

• Whole wheat roti + chicken curry

Snack

• Walnuts

Dinner

• Lentil soup + veggies

DAY 4

Breakfast

• Avocado toast

Lunch

• Rice + rajma

Snack

• Buttermilk

Dinner

• Grilled fish + veggies

DAY 5

Breakfast

• Omelette with veggies

Lunch

• Vegetable khichdi

Snack

• Apple with peanut butter

Dinner

• Chicken breast + quinoa

DAY 6

Breakfast

• Paneer scramble

Lunch

• Brown rice + dal + sabzi

Snack

• Protein shake

Dinner

• Tofu + vegetables

DAY 7

Breakfast

• Chia seeds pudding

Lunch

• Chickpea salad

Snack

• Fruits

Dinner

• Soup + grilled chicken

Best Drinks for Muscle Gain & Fat Loss

✔️ Lemon water
✔️ Black coffee
✔️ Green tea
✔️ Whey protein shakes
✔️ Coconut water
✔️ Ginger tea

Avoid:
❌ Soda
❌ Energy drinks
❌ Sugary juices

Supplements to Support Your Goal

Supplements are helpful but optional.

✔️ Whey protein

Builds muscle fast post-workout.

✔️ Creatine monohydrate

Boosts strength and muscle size.

✔️ Omega-3

Reduces inflammation.

✔️ Vitamin D

Improves strength & immunity.

✔️ BCAAs

Useful during fasted workouts.

Expert Tips to Lose Weight & Gain Muscle

✔️ Increase protein intake

Aim for 25–35 g protein per meal.

✔️ Strength train 3–4 times a week

Focus on:
• Squats
• Deadlifts
• Push-ups
• Bench press
• Pull-ups
• Rows

✔️ Track your calories

Being consistent ensures results.

✔️ Sleep 7–8 hours

Your body builds muscle during sleep!

✔️ Stay hydrated

Helps digestion & muscle recovery.

Frequently Asked Questions

1. Can beginners lose weight and build muscle?

Yes, beginners see the fastest transformation.

2. How long does recomposition take?

4–12 weeks depending on diet & exercise.

3. Which diet is best for fat loss & muscle gain?

A balanced high-protein, moderate carb, low sugar diet.

4. Can vegetarians build muscle?

Absolutely—use lentils, beans, paneer, tofu, nuts, whey.

Conclusion: Your Best Diet to Lose Weight and Gain Muscle

Combining a high-protein diet, strength training, and a mild calorie deficit is the most effective way to:

✔️ Burn fat
✔️ Build lean muscle
✔️ Improve metabolism
✔️ Tone your body
✔️ Boost strength and energy

Stay consistent with your diet plan and workouts—and you can expect visible results in 30 to 60 days.