50-60 % Fat
30-40 % Protein
30grams Carbohydrates
grams
100
45
30
cal 1200
900
180
120
grams
120
75
30
cal 1500
1080
300
120
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
tbsp vinegar
1 cup carrots, raw or steamed
Meal #6
1 oz nuts
1 oz cheese
3 eggs
2 oz cheese
2 oz sausage
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
Meal #5
1 hardboiled egg
4 to 6 oz ham
Meal #6
cup oatmeal
1 cup 2% milk
2 tbsp raisins
Meal #2
1 banana
2 graham crackers
Meal #3
Meal #4
8 oz applesauce
1 whole wheat bagel
Meal #5
Meal #6
Meal #2
Meal #3
Meal #4
1 bowl of cereal
1 cup of non fat or skim milk
Meal #5
Meal #6
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.