Nutrition

Ectomorph Meal Plan

Megan Dahlman
March 15, 2022

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Ectomorph meal plan

Are you an Ectomorph? This meal plan (including grocery lists!) will make eating for your own body type so much easier! No subscription plan necessary!

Building strong muscles and feeling your best as an ectomorph can be a bit trickier than the other body types. But with a clear plan in place, it's not so hard!

​This 4-week quick-downloadable meal plan removes the guesswork out of eating as an ectomorph.

No more calculating macronutrient ratios, measuring portion sizes, or tracking calories!  This meal planner will help you feel your best, decrease body fat, especially around your midsection, and increase your metabolism.


​Click here to download the Ectomorph Meal Plan for free!

What's an ectomorph?

An ectomorph tends to be naturally thin with skinny limbs. Think of marathon runners. These types of people are more naturally inclined to endurance exercise, have a high metabolism, have an easier time staying thin, have a more petite bone structure, and generally don’t struggle with their weight. They can be tall or short, but are typically slim. Ectomorphs have a harder time building muscle mass.

Healthy ectomorphs are energetic, have incredible endurance due to a high percentage of slow twitch muscle fibers, and have a good body composition with adequate lean muscle mass.

Unhealthy ectomorphs may feel fragile, scrawny, and even "skinny fat". They'll never appear overweight, however their body fat composition can be quite high in comparison to their lean muscle mass. ​

As an Ectomorph, you will greatly benefit from the eating habits on this meal plan!

ectomorph meal plan
Ectomorph Meal Plan

This meal plan will emphasize these basic healthy eating habits that draw out the strengths of an Ectomorph:

1) Eating at regular intervals throughout the day to provide you with plenty of energy.

2) Eating high quality protein with every meal.

3) Eating lots of fruits and veggies with every meal.

4) Eating high quality complex carbohydrates.

​5) Purposefully adding in a variety of healthy fats.

This is what's included in your download:

  • Information and instruction page
  • Four unique and beautifully designed 7-day meal planners that you can print out and place on your fridge
  • Four corresponding printable grocery lists
  • Links to the healthy recipes


MORE DETAILS: As you follow this meal plan, you'll be eating four meals per day - breakfast, lunch, snack and dinner. The meals are really easy to make and taste delicious!

​*Built into the plan are practical strategies that make sense for a "real mom", like options to eat leftovers, bagged salads, smoothies, and repeating meals so you don't have to keep learning new recipes. Each week, you can even enjoy a few splurge meals and still see progress!

(This meal planner is mostly gluten free. Simple substitutions can be made if you have any other known allergies or intolerances.)

Click here to download the Ectomorph Meal Plan for free! 

Hey, guess what? You can start showing up for your body in simple ways, right now.

Let us take the guesswork out of where and how to start taking action.
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Trainer, nutrition coach, and Christian mom — in a culture that’s obsessed with “gym-selfies” and a number on the scale, I’m passionate about helping moms discover what it feels like to actually love their bodies and thrive in them.
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