Ectomorph Diet: Food List, Sample Menu, Benefits, More (2024)

Breakfast Old-fashioned or steel-cut oatmeal topped with strawberries and walnuts

Snack Hard-boiled egg and soy milk latte

Lunch Mediterranean quinoa salad with chopped veggies and olive oil

Snack Apple and almonds

Dinner Turkey and mango tacos wrapped in lettuce leaves served with a side of black beans

Breakfast Smoothie made with fruit, almond milk, and protein powder

Snack Trail mix made with nuts and dried fruit

Lunch Avocado toast topped with a fried egg, side salad

Snack Carrots and black bean dip

Breakfast Sweet potato toast topped with a thin smear of nut butter and turkey bacon

Snack Pear with mixed nuts

Lunch Bean and veggie burger served on a whole-grain bun, side of steamed broccoli

Snack Protein bar

Dinner Grilled chicken, sautéed kale, tomato and cucumber salad, side of farro

Breakfast Whole-grain toast with fat-free or low-fat Greek yogurt and a sliced pear

Snack Protein bar

Lunch Mixed greens salad with chopped vegetables, roasted turkey, and vinaigrette

Breakfast Slice of veggie frittata with roasted sweet potatoes

Snack Banana with almond butter

Lunch Tuna mashed with avocado on whole grain crackers, side salad

Snack Protein bar

Dinner Quinoa bake made with tomato sauce, mixed vegetables, and chicken

Breakfast Fat-free or low-free Greek yogurt parfait with chopped apples, walnuts, whole-grain cereal, and cinnamon

Snack Small smoothie with protein powder

Lunch Turkey chili and a side salad with vinaigrette

Snack Sliced veggies dipped in homemade guacamole

Dinner Grilled shrimp and vegetables kabobs on a bed of quinoa

Breakfast Overnight oats made with fat-free or low-fat yogurt, almond milk, and topped with raspberries

Snack Hard-boiled egg, piece of fruit

Lunch Turkey sandwich on whole-grain bread, mashed avocado, lettuce, tomato, onion, baby carrots on the side

Snack Broccoli dipped in hummus

Dinner Roasted cod, Brussels sprouts, baked sweet potato