During rest days we should eat more fats and less carbohydrates.
Veggie omelette – proteins, vitamins and fibers
Veggies (lettuce, carrots, tomatoes) – vitamins and fibers
Three types of cheese (parmesan, cheddar, feta) – fats and proteins, calcium
Pumpkin and sunflower seeds – fats, magnesium
Coconut oil – medium-chain triglycerides
If the goal is to build muscle, one should eat more fats (more calories). On the contrary, if the goal is to lose weight, one should eat more veggies (less calories). Building muscle and losing weight at the same time is a rare phenomenon.
Either way, during the rest days, the energy source of choice should be fats and not carbohydrates to allow the insulin sensitivity to improve. The fats shall not be excluded from the diet.
Plus, each meal should contain at least 20g of protein (3 full eggs, 100g of meat or cheese), regardless of the goal. Of course, there are exceptions and different ways of handling the protein intake.
The coconut oil (the MCT) aids with the switch from carbohydrates to fats as energy source, boosting the metabolism (the recovery).