Free Sample Menu for the Anabolic Diet

Free Sample Menu for the Anabolic Diet

The Anabolic Diet was created by Dr. Mauro Di Pasquale with the aim to help individuals increase muscle mass while decreasing body fat. The diet plan for the Anabolic Diet has individuals following a low carbohydrate diet during the week and a high carbohydrate diet on the weekends. This switching between high and low carbohydrate days is done to teach the body to start burning fat for energy instead of carbohydrates. Dieters are advised to eat 5 to 6 small meals a day. Below are two sample meal plans for both the low carbohydrate days and the high carbohydrate days.

Low Carbohydrate Meal Plans

Here is one set of meal options for a low carbohydrate day:

Meal #1

  • 2 eggs, fried, sunny side up or over easy
  • 4 slices of cooked bacon

Meal #2

  • 3 oz cheese
  • 2 oz deli meat

Meal #3

  • 2 oz pepperoni
  • 3 oz string cheese

Meal #4

  • 2 Turkey hotdogs
  • 1 tbsp mustard

Meal #5

  • 10 oz turkey breast
  • 2 cups romaine lettuce or spinach
  • 1 tbsp olive oil
  • ½ tbsp vinegar
  • 1 cup carrots, raw or steamed

Meal #6

  • 1 oz nuts
  • 1 oz cheese

Here is another sample menu for a day of low carbohydrate eating:

Meal #1

  • 3 eggs
  • 2 oz cheese
  • 2 oz sausage

Cook together in a nonstick skillet to make an omelet.

Meal #2

  • 3 slice cheese
  • 2 oz sausage or deli meat

Meal #3

  • 4 oz vegetarian chili
  • 2 to 3 oz ground beef
  • 1 oz cheese, shredded

Brown the beef in a nonstick skillet. Add to warmed chili and top with cheese.

Meal #4

  • ½ cup cottage cheese

Meal #5

  • 1 hardboiled egg
  • 4 to 6 oz ham

Meal #6

  • 1 cup sugar free jello
  • 1 tbsp whipped cream

High Carbohydrate Meal Plans

Here is a sample menu for one of the few days you consume a high amount of carbohydrates:

Meal #1

  • ½ cup oatmeal
  • 1 cup 2% milk
  • 2 tbsp raisins

Meal #2

  • 1 banana
  • 2 graham crackers

Meal #3

  • 4 to 6 oz boneless, skinless chicken breast
  • 1 cup cooked brown rice
  • 1 cup spinach seasoned with lemon juice, salt and pepper

Meal #4

  • 8 oz applesauce
  • 1 whole wheat bagel

Meal #5

  • 2 cups whole grain pasta, cooked
  • ¾ cup marinara sauce
  • 2 tbsp parmesan cheese

Meal #6

  • 2 cup angel food cake
  • 1 cup strawberries or blueberries
  • 1 tbsp whipped cream

Here is another set of high carbohydrate meals:

Meal #1

  • 2 whole wheat English muffins
  • 2 tbsp jelly

Meal #2

  • 1 cup fruit salad
  • 6 whole wheat crackers

Meal #3

  • 1 ½ cup brown rice, cooked
  • 4 to 6 oz chili with beans
  • 2 slices whole wheat toast
  • ½ tbsp butter

Meal #4

  • 1 bowl of cereal
  • 1 ½ cup of non fat or skim milk

Meal #5

  • 2 slices whole wheat bread
  • 1 oz turkey
  • 1 tbsp fat free or light mayonnaise
  • 1 tsp mustard
  • 2 lettuce leaves
  • 2 tomato slices
  • 2 cup canned yams, drained

Meal #6

  • 1 whole wheat bagel
  • 2 tbsp jelly

Utilizing the above meal plans, you can begin to recognize how to create a meal plan for the Anabolic Diet. During the low carbohydrate days, focus on meats and cheese. You will want foods with both protein and fat. The ratio for these days is 60% fat, 30% protein and no more than 25% carbohydrates. Dieters should not consume more than 30 g of carbohydrates. For the high carbohydrate days, focus on consuming foods that are heavy in starches or flour. The ratio for these days is 15% protein, 15 to 20% fat and the remaining 65% from carbohydrates. Individuals are advised to daily eat 5 to 8 g of carbohydrates per pound of body weight during the high carbohydrate days.

Follow these meal plans or create you own and in 3 to 4 weeks, Dr. Mauro Di Pasquale states that you will begin to see an increase in muscle mass and a decrease in body fat.

1 Comment

  1. Elle

    Thanks for that! Any idea what the daily caloric intake of this example meal plan is?

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