Anabolic Diet: 5 Low Carb Meal Ideas

Created by Dr. Mauro Di Pasquale, the Anabolic Diet is designed to help individuals increase muscle mass without the use of artificial chemicals or drugs. Dr. Pasquale states that this diet will help individuals decrease their body fat without losing muscle mass. The eating plan on this diet has individuals eat a low carbohydrate diet during the week and eat a high carbohydrate diet on the weekends.

The premise behind this is that it will force the body to start utilizing the body’s fat supply for energy instead of carbohydrates. During the low carbohydrate phase, individuals should eat a ratio of 60% fat, 30% protein and a maximum of 25% carbohydrates. Dieters should not eat more than 30g of carbohydrates per day. Below are 5 meal options that are low in carbohydrates:

1. Egg Salad

  • 4 hard boiled eggs
  • 1 tbsp olive oil
  • ½ tbsp vinegar
  • ½ tbsp capers
  • 2 cups romaine lettuce
  • 2 large celery stalks, chopped
  • ½ cucumber, sliced
  • ½ zucchini, sliced

While not your typical egg salad, this meal will provide you with the fat and protein you are looking for during the low carbohydrate phase of the Anabolic Diet. Mix the eggs, olive oil, vinegar and capers together, and add salt and pepper to taste. Serve this egg mixture over a bed of lettuce that includes the celery, cucumbers and zucchini.

2. Savory Cottage Cheese

  • ¾ cup plain cottage cheese
  • 1 tsp chives, chopped
  • 1 radish, chopped
  • 3 baby carrots, grated
  • 2 tbsp bell pepper, minced
  • 1 tsp fresh dill, chopped
  • Salt and Pepper

Mix seasonings and vegetables with cottage cheese. Top with salt and pepper to taste. Enjoy this surprisingly filling meal!

3. Seafood Feast

  • 10 shrimp
  • 1 tbsp cocktail sauce
  • 6 oz salmon
  • 1 ½ tbsp capers
  • ½ cup white sauce
  • 2 cups spinach or other lettuce

This decadent meal will quickly have you going back for seconds. Simply steam, broil or grill the shrimp and salmon. Both can be seasoned with salt, pepper and lemon juice. Serve the shrimp with the cocktail sauce. Once the salmon is cooked, serve it on a bed of greens topped with capers and heated white sauce.

4. Cottage Cheese with Fruit

  • ¾ cup plain cottage cheese
  • ¾ cup berries (raspberries, blueberries or strawberries)
  • 1 cup mixed vegetables

This high protein, low carbohydrate meal is simple and quick to make. Simply combine the cottage cheese with the fruit and enjoy. Eat the vegetables as a side to increase fiber and nutrients.

5. Mediterranean Meal

  • 4 oz cheese
  • 2 oz nuts
  • 2 oz deli meat, preferably Italian meats such as Genoa salami or capocollo
  • 3 to 5 olives
  • ¼ apple, sliced

Enjoy this portable meal by slowly consuming all these rich flavors. You will not even remember you are eating a low carbohydrate diet while indulging in all of these different flavors and textures.

While being on a low carbohydrate diet may sound boring and difficult at first, with a little planning, you will be able to have filling and satisfying meals all week long.


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