Anabolic Diet Recipes

Diet and Nutrition
1

Here are some recipes I have been finding.
Yes I took them from another site. But it is a crime to not share knowledge right?

  1. Cold Spinach-Stuffed Beef Tenderloin. This recipe sounds delicious!
    �?� 3 1/2 lb beef tenderloin.
    �?� 1 cup cooked spinach, squeezed & chopped.
    �?� 1/2 cup julienned roasted red peppers or pimentos.
    �?� 1/2 cup grated Parmesan cheese
    �?� 6x garlic cloves, sliced
    �?� 2 tbsp oil
    �?� Salt and pepper
    Preheat oven to 400 degrees F. Split tenderloin open down its entire length. Season generously inside and out. Spread spinach to cover inside surface. Top with roasted peppers and garlic. Sprinkle with Parmesan. Reform tenderloin and tie every 3 inches with butchers twine, to hold in the filling.
    In a large saute pan heat oil and sear meat on all sides. Roast on a rack in a roasting pan for 15 to 20 minutes or until a meat thermometer registers 120 to 125 degrees F for rare (for medium-rare, roast until temperature registers 135 to 140 degrees F). Remove and cool completely. Cut into desired serving slices.

  2. Baked Mayonnaise Salmon. Easy to prepare Anabolic Diet recipe.
    �?� Salmon steak or fillet
    �?� Mayonnaise
    �?� Ground black pepper
    �?� Parsley flakes
    �?� Salt to taste
    Preheat the oven to 375F. Clean and dry the salmon steak. Season both sides of the salmon steak with salt and black pepper. Sprinkle parsley flakes on both sides of the salmon steak. Slather mayonnaise on both sides of the salmon steak. Bake in the oven for 20-30 minutes, depending on the size of the salmon steak.

  3. Easy Microwave Broccoli Brunch. This recipe can also be done using spinach.
    �?� 10 oz frozen chopped broccoli.
    �?� 4 Eggs.
    �?� 1/4 cup shredded cheddar cheese.
    �?� 2 tbsp finely chopped onion.
    �?� 1/2 tsp butter plus water (from drained vegetables).
    �?� 1/8 tsp dried tarragon leaves (optional).
    �?� 1/2 tsp salt.
    �?� 1/8 tsp pepper.
    Place broccoli in a 9-inch round baking dish. Cover. Microwave on high power until crisp-tender, about 2 to 3 minutes, stirring once. Drain. Beat all remaining ingredients together, then pour over broccoli. Elevate baking dish in the oven by placing it on an inverted saucer. Cover with wax paper.
    Microwave on 70% power for 4 to 5 minutes, or until center is almost set, stirring 2 or 3 times. Let stand, covered, 3 to 5 minutes before serving. Makes 2 to 3 servings.

  4. Beef Carnitas
    �?� Cooking spray (Canola Oil).
    �?� 1 cup chopped onion.
    �?� 3 garlic cloves, crushed.
    �?� 2 lbs beef stew meat, trimmed and cut into 1-inch pieces.
    �?� 1 cup less-sodium beef broth.
    �?� 1 tsp splenda.
    �?� 3/4 tsp salt.
    �?� 1/2 tsp crushed red pepper.
    �?� 1 drop orange extract.
    Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion. Sauté 4 minutes or until tender. Add garlic. Sauté 1 minute. Add beef. Sauté 5 minutes or until beef is browned on all sides.
    Stir in broth, sugar, salt, and pepper. Nestle orange section into beef mixture. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender. Remove and discard orange. Continue simmering, uncovered, 8 minutes or until liquid almost evaporates, stirring frequently.

  5. Crab and Spinach Stuffed Flounder. This is so good it�??s probably illegal in some states.
    �?� 4 oz Flounder Fillets
    �?� 10 oz Frozen Chopped Spinach. Thawed and squeezed dry.
    �?� 1/4 lb Crab Meat. Drained.
    �?� 4 tsp Minced Onion
    �?� 3 tbsp Mayonnaise.
    �?� 2 tsp Dijon Mustard.
    �?� 1/8 tsp Pepper.
    Pat fillets dry with paper towel. Combine spinach, crab meat, onion, mustard, mayonnaise, and pepper. Spread an equal amount of mixture on each fillet. Roll up from narrow end in a jelly roll fashion.
    Place fillets seam side down in oiled baking dish. Cover with foil and bake at 375 F for 13 to 18 minutes or until fish just flakes when tested with a fork.

  6. Salmon Fillets in Pouch with Vegetables
    �?� 4 Salmon Filets
    �?� 1/2 lb Snow Peas
    �?� 2 Scallions Sliced Thin
    �?� 4 tsp Grated Ginger
    �?� Dash Pepper
    �?� 5 tbsp Butter
    �?� 2 tbsp Soy Sauce
    Blend butter and soy sauce. Place fish in foil pouch. Leave open on a cookie sheet. Cover fish with peas, scallions, ginger, sauce and pepper. Fold foil over fish and seal. Bake for 15 minutes at 450 degrees F.

  7. Beef and Broccoli in Garlic Sauce
    �?� 1 lb Beef steak
    �?� 1 tb Vegetable oil
    �?� 1/2 tsp Salt
    �?� 1 ds White pepper
    �?� 1 1/2 lb Broccoli
    �?� 1 tsp Cornstarch
    �?� 1 tsp Sesame oil
    �?� 1/4 c Chicken broth
    �?� 2 tbsp Vegetable oil
    �?� 1 tbsp Vegetable oil
    �?� 1 tbsp Finely chopped garlic
    �?� 1 tsp Finely chopped ginger root
    �?� 2 tb Brown bean sauce
    Cut beef lengthwise into 2-inch strips. Cut strips crosswise into 1/8-inch slices. Toss beef, 1 tbs vegetable oil, the salt and white pepper in a glass or plastic bowl. Cover and refrigerate 30 minutes.
    Pare outer layer from broccoli stems. Cut broccoli lengthwise into 1-inch stems. Remove flowerets. Cut stems into 1 inch pieces. Place broccoli in boiling water. Heat to boiling. Cover and cook 2 minutes. Drain. Immediately rinse in cold water. Drain.
    Mix cornstarch, sesame oil and broth. Heat 12-inch skillet or wok until very hot. Add 2 tbs vegetable oil. Rotate skillet to coat bottom. Add beef. Stir-fry 2 minutes or until beef is brown. Remove beef from skillet. Heat skillet until very hot. Add 1 tbs vegetable oil. Rotate skillet to coat bottom. Add garlic, ginger root and bean sauce. Stir-fry 30 seconds. Add bamboo shoots. Stir-fry 1 minute. Stir in beef and broccoli. Stir in cornstarch mixture. Cook and stir 15 seconds or until thickened.

  8. Italian Beef
    �?� 3 beef bouillon cubes
    �?� 1.5 cups water
    �?� 1 tsp. salt
    �?� 1 tsp. crushed garlic
    �?� 2 tbsp. Italian seasoning
    �?� 1 tsp. ground black pepper
    �?� 2 tbsp. ground oregano
    �?� 2 tbsp. dried basil
    �?� .5 tsp. dried red pepper flakes, optional
    �?� 4 lbs rump roast
    �?� .5 cup vegetable oil
    Pour water into a large pot and add bouillon cubes. Mix together salt, garlic, Italian seasoning, black pepper, oregano, basil, and red pepper flakes on a large plate. Rub roast with vegetable oil. Roll roast in seasoning mixture until well coated. Place roast in pot along with any leftover seasoning mix and oil.
    Bring water to a boil, reduce heat, and simmer 3.5 hours or until tender and well done. Pour some of the sauce over some cabbage cooked in butter until lightly browned and a little crispy. Or broccoli, always a good choice.

  9. Spinach-Stuffed Chicken Breasts
    �?� 1 tb Butter
    �?� 4 oz Mushrooms; finely chopped
    �?� 1 pk Frozen chopped spinach. Thawed, squeezed dry (10-ounce).
    �?� 6 oz Cream cheese. Room temperature.
    �?� 1/2 c Chopped fresh chives or green onion tops.
    �?� 6 Chicken breast halves.
    �?� 6 tb Dijon mustard.
    Preheat oven to 450F. Melt butter in heavy medium skillet over medium heat. Add mushrooms and saute until tender, about 5 minutes. Cool slightly. Blend spinach, cream cheese and chives in medium bowl. Mix in mushrooms; season with salt and pepper.
    Run fingers under skin of each chicken breast to loosen, creating pocket. Spread 1/6 of cheese mixture between skin and meat of each breast. Arrange chicken breasts on baking sheet. Spread 1 tablespoon Dijon mustard over each chicken breast. Bake chicken until golden brown and cooked through, about 20 minutes. Serve immediately.

  10. Smoky & Spicy Chicken Breasts. 8 servings. You can switch out thighs for the breasts. 15 minutes to prepare, 40 minutes to cook.
    �?� 1/2 lb baked smoked ham, in one piece
    �?� 8 boneless chicken breast halves (6-7oz each, with skin intact)
    �?� Coarse salt and ground pepper to taste
    �?� 2 tsp ground coriander
    �?� 3 tbl spicy hot red or green jalapeno pepper jelly, or to taste
    �?� 1/2 bunch fresh cilantro (fresh coriander)
    �?� 2 jalapeno chiles, chopped
    Preheat the oven to 400 degrees (200 C). Cut the smoked ham into narrow julienne strips about 1/�?? thick. Scatter the ham over the bottom of a baking dish large enough to hold the chicken in a single layer.
    Rinse the chicken breast halves and pat dry with paper towels. Season both sides of each piece with salt and pepper, then rub about 1/4 tsp of the ground coriander on the skin of each piece. Place the chicken pieces, skin sides up, on top of the ham. Roast, basting with the pan juices after the first 15 mins, until the skin is crisp, about 35 mins total. Meanwhile, in a small saucepan over high heat, warm the jelly until it melts, about 45 seconds.
    Remove the chicken from the oven. Brush or spoon about 1 tsp of the jelly on top of the crisp skin of each chicken piece and return the chicken to the oven. Continue roasting until the skin is glazed and the juices run clear when the meat is pierced at the thickest point with a fork, about 5 mins longer.
    Serve the chicken directly from the baking dish. Garnish with cilantro and the chopped jalapenos.

2

. Scrambled Eggs with Bacon. A classic. Perfect recipe for the Anabolic Diet.
�?� 6 Eggs
�?� 200g Bacon
�?� Butter
Fry the bacon in butter in a pan. Serve on a plate when ready. Break eggs into a bowl. Beat them up. Fry them in the same pan. Serve.

  1. Scrambled Eggs with Whipping Cream. Lots of fat. This Anabolic Diet recipe will keep you full until noon.
    �?� 6 Eggs
    �?� 3tbsps Whipping Cream
    �?� Butter
    Fry the butter in a pan. Break the eggs in your blender, add the whipping cream. Let the foam settle. Pour the mix into your pan. Serve when ready.

  2. Tuna, Red leaf Lettuce & Emmental. This recipe takes less than 5 mins.
    �?� 1 Can of Tuna
    �?� 300g Red leaf Lettuce
    �?� 100g Emmental
    �?� 1tbsp Olive Oil
    Cut the Emmental in cubes. Put it with the tuna in a big bowl. Add the lettuce, olive oil & spices. Mix everything. Serve.

  3. Hamburgers with Spinach & Garlic. This recipe is staple of my Anabolic Diet menu.
    �?� 500g Ground Chuck
    �?� 500g Spinach Leaves
    �?� 3 Garlic Cloves
    �?� 1tbsp Olive Oil
    �?� Butter
    Cut the garlic into pieces. Fry it with the olive oil in your pan for 2 minutes. Add the spinach. Stir for 5 minutes. Add pepper & salt, serve. In the meanwhile, roll the ground chuck into hamburgers & cook them in butter in a second pan. Mayonnaise for taste.

  4. Steak with Broccoli & Parmesan. Del.icio.us if you ask me.
    �?� 300g Steak
    �?� 500g Broccoli
    �?� 100g Parmesan Cheese
    �?� 1tbsp Olive Oil
    �?� Butter
    Boil the broccoli for 5mins. Drain when tender. Take a pan & add olive oil. Add the broccoli when sizzling. Add the Parmesan. Stir the broccoli mix. Add pepper & salt. Serve. In the meanwhile cook your steak in butter in a second pan. Serve.

  5. Fried Cabbage with Bacon. So good in the winter.
    �?� 500g Shredded Cabbage
    �?� 200g Bacon
    �?� 1 Onion
    �?� 1tbsp Olive Oil
    �?� Salt & Pepper
    Take a large pan. Fry the onion & bacon in olive oil for about 5 minutes. Stir in the shredded cabbage. Cook the cabbage for about 10 minutes. Keep stirring. Add salt & pepper. Serve.

  6. Stuffed Bell Peppers with Mozzarella. This recipe takes longer, but is worth the effort.
    �?� 4 Bell Peppers
    �?� 400g Ground Chuck
    �?� 200g Mozzarella Cheese
    �?� 25g tomato paste
    �?� 2 Eggs
    �?� 1 Onion
    �?� 1tbsp Olive Oil
    �?� Salt & Pepper
    Slice the top of the peppers. Remove the seeds. Cut small slits in the bottom of each pepper. Mix ground, eggs, onions, olive oil, tomato paste & half the Mozzarella. Fill the peppers with the mixture. Top with Mozzarella. Bake in oven for 40 minutes. Serve.

  7. Stuffed Eggplant with Parmesan. Will also take you longer to prepare.
    �?� 500g Ground Chuck
    �?� 100g Parmesan Cheese
    �?� 2 Eggplants
    �?� 2 Eggs
    �?� 1 Onion
    �?� 1tbsp Olive Oil
    �?� Salt & Pepper
    Mix meat, eggs, onion, cheese, olive oil, salt & pepper. Cut the eggplants into half. Hollow out to half a centimeter flesh rim. Fill the eggplant with the mixture. Put in the oven for 30-40 minutes. Serve.

  8. Hard-boiled Eggs with Salt & Cumin. Perfect as snack.
    �?� 6 eggs
    �?� Salt & Cumin
    Hard-boil the eggs. Eat with salt & cumin.

  9. Ham & Cheese with Mayonnaise. Or mustard alternatively.
    �?� 200g Smoked Ham
    �?� 200g Emmental Cheese
    �?� Mayonnaise.
    One layer ham, one layer mayonnaise, one layer cheese. Repeat. Serve.

3

. Scrambled Eggs with Chicken & Cheddar Cheese. Works well as breakfast recipe on the Anabolic Diet.
�?� 4 Eggs
�?� 100g Chicken Breast
�?� 100g Cheddar Cheese
�?� Butter
Put butter in your pan. Cut the chicken breast into pieces. Fry it in your pan. Break eggs into a bowl. Pour them into your pan. Scramble the eggs. Add the cheese. Serve when ready.

  1. Coffee & Whipping Cream. Three quarters coffee, one quarter whipping cream. Great with your eggs at breakfast.

  2. Tuna & Kale Salad. This recipe takes less than 5mins.
    �?� 1 Can of Tuna
    �?� 300g Kale
    �?� 1tbsp Olive Oil
    �?� Pepper
    Mix tuna, kale, olive oil & spices in a big bowl. Serve.

  3. Spinach Salad of Tomato & Cream Cheese. Easy to prepare, but takes longer to cook.
    �?� 500g Spinach Leafs
    �?� 1x Onion
    �?� 1x Tomato
    �?� 200g Cream Cheese
    �?� 1tbsp Balsamic Vinegar
    �?� 1tbsp Olive Oil
    �?� Salt & Pepper
    Cut onion & tomato into pieces. Put all ingredients into a baking dish. Mix with a spoon. Put it into your oven for 30 minutes. Serve when ready.

  4. Filled Chicken Breast with Spinach, Tomatoes, Cheese & Bacon. You�??ll like this recipe.
    �?� 1x Whole Chicken Breast
    �?� 200g Bacon
    �?� 200g Smoked Cheese
    �?� 200g Baby Spinach
    �?� 100g Sun Dried Tomatoes
    Slice the chicken breast in half (horizontally). Take the first half. One layer spinach, one layer tomatoes, one layer cheese. Repeat. Put top piece of the chicken breast. Wrap in aluminum foil. Cook in oven.

  5. Steak with Green Beans, Onions & Bacon. Classic recipe.
    �?� 300g Steak
    �?� 100g Bacon
    �?� 300g Green Beans
    �?� 1x Onion
    �?� Butter
    Cook the green beans in water for 15mins. Butter in a pan. Cut onion into pieces. Fry onions & bacon in your pan. Add the green beans. Stir until ready. Cook your steak in a second pan. Serve.

  6. Steak with Brussels Sprouts & Onions. The trick with sprouts is to avoid overcooking.
    �?� 300g Steak
    �?� 300g Brussels Sprouts
    �?� 1x Onion
    �?� 1tbsp Olive Oil
    �?� Salt & Pepper
    Cook the sprouts in water for 5-10mins. Olive oil in a pan. Cut onion into pieces. Fry onion. Cut the sprouts into pieces. Add it to your pan. Salt & pepper to taste. Cook your steak in a second pan. Serve.

  7. Chicory with Cheddar Cheese & Ham. Traditional recipe from Belgium. Worth the effort.
    �?� 4x Chicory Hearts
    �?� 200g Ham
    �?� 100ml Fresh Cream
    �?� 50g Grated Cheddar Cheese
    �?� Butter
    �?� Salt and pepper
    Put the chicory in a pan. Add water to half the height of the chicory. Add butter & salt. Cover & let simmer for 40mins. Drain the juice into a smaller pan, remove and roll each chicory heart with a slice of ham. Place them side by side in a buttered oven dish.
    Boil the remaining juice and reduce by a third of its original volume. Add the cream and again reduce by a third of the volume. Remove from the heat and add two thirds of the grated cheddar. Pepper to taste.
    Pour the cheese sauce over the chicory hearts. Sprinkle the rest of the grated cheese over the top. Add butter. Grill until the cheese browns. Serve.

  8. Prosciutto with Melon. Good as snack. Italian Parma ham with melon.

  9. Cheese & Mustard. Often served with beer in Belgium. Emmental cheese cut into pieces with mustard. Perfect as snack.

4

And here is a list of foods to increase your variety.

Red Meat. The bulk of your diet should consist of red meat. Red meat has protein & fat, both needed in the Anabolic Diet. Most feel better with steak. But there�??s plenty to choose from.

  1. Beef. Chuck is economical & has 20% fat.
  2. Pork. I�??m not big a fan of Pork, however it�??s good source of protein & fat.
  3. Lamb. Tender & flavored. Very fatty meat.
  4. Ground. I love hamburgers. Chuck & beef contain good amounts of fat.
  5. Dried Meats. Beef jerky, Bresaola, �?�
  6. Bacon. American Bacon, Streaky Bacon, Fresh Bacon, Pancetta,�?�
  7. Sausages. Chorizo, Pepporini, Merguez, �?�
  8. Salami. Corned Beef, Baloney, Calabrese, Soppressata, �?�
  9. Ham. Ardennes Ham, Jambon de Bayonne, Prosciutto, Prosciutto di Parma, Jamon Serrano, Jamon Iberico, �?�

Poultry. White meats are less fatty than red meats. Eat white meats for variety, but keep in mind that you need animal fat on the Anabolic Diet. Go for the darker meat (thighs/legs) & eat the skin.
10. Chicken. I like whole chicken: eating everything up to the bones.
11. Turkey. Leaner than Chicken.
12. Duck. Wild ducks are very fat.
13. Goose. Less fatty than Duck, but fattier than Chicken.
14. Ground Chicken. Hamburgers from Ground Chicken are good for a change.
15. Ground Turkey.
16. Fowl. Good source of protein, but lean meat.
17. Pheasant. Same as fowl: good for protein, but low fat.

Fish. Fish are a good source of Omega 3. Omega 3 will help your testosterone levels & fat breakdown. I�??m not a big fish eater to be honest.
18. Anchovies. Rinse the salt of before using.
19. Carp.
20. Catfish.
21. Herring.
22. Mackerel.
23. Salmon. Salmon Steaks, Smoked Salmon, �?�
24. Sardines. I like them grilled with a salad in the summer.
25. Sturgeon.
26. Trout.
27. Tuna. Try tuna steaks vs. tuna out of a can.

Shellfish
28. Crab.
29. Lobster. Occasionally.
30. Mussels. Steamed Mussels.
31. Prawns. Grilled with a salad.
32. Shrimps. Fry them in Olive Oil with garlic.
33. Squid.
34. Calamari. Fry in Olive Oil, serve with a salad.

Dairy. Eggs is your best source of protein & fat next to Red Meat. Eat them at breakfast. Cheese is High Protein/High Fat. Use it with your meat, eggs, veggies or as snack.
35. Eggs. Omelets, Scrambled Eggs, Deviled Eggs, �?� Eat the yolk.
36. Italian Cheese. Mozzarella, Provolone, Taleggio, Parmesan, Pecorino, Romano, Gorgonzola, �?�
37. French Cheese. Brie, Camembert, Comte, Roquefort,�?�
38. Swiss Cheese. Emmental, Gruyère, Raclette,�?�
39. Dutch Cheese. Gouda, Edam, �?�
40. Other cheese: Monterey Jack, Cheddar, Feta,�?�
41. Heavy Whipping Cream. Has close to 40% fat. Use it in your coffee, with your veggies or in your Post Workout Shake.

Fats. You�??ll get plenty of saturated fat from the Red Meat, Eggs & Cheese. Balance with Omega 3 & Omega 9 fats for even better results.
42. Fish Oil. Liquid form or caps, great source of omega 3.
43. Cod Liver Oil. Omega 3, vitamin A, vitamin D.
44. Flax oil. Great with salads.
45. Butter. I cook everything with olive oil. You can use butter for a change.
46. Argan Oil. North African oil, I use it with salads & omelets (Omega 6).
47. Olive Oil. Omega 9. Go for Extra Virgin Cold Pressing.

Nuts. Nuts are a good source of protein & fat. Great as snack or in salads. Keep your intake to 100g a day to stay within the Anabolic Diet Guidelines.
48. Almonds.
49. Cashew.
50. Hazelnuts.
51. Pecans.
52. Pine Nuts. Use them with Olive Oil for Pesto.
53. Pistachio.
54. Walnuts.

Veggies. All your meals should contain veggies. Veggies are healthy, contain fiber & vitamins, great to fill your stomach.
55. Asparagus.
56. Avocado. Has fat.
57. Brussels Sprouts. I like this with Olive Oil, Onions & Pepper Spice.
58. Broccoli. Boil, then grill in the oven with Parmesan.
59. Cauliflower.
60. Cabbage. Green, white or red Cabbage. Add pieces of Bacon.
61. Celery.
62. Chicory. Ham, cheese & chicory. Put in the oven. Enjoy.
63. Cucumbers.
64. Eggplant. Scrambled Eggs with Eggplant & Garlic.
65. Garlic.
66. Green Beans. Fry them with Onions.
67. Lettuce. Green or red leaf.
68. Mushrooms. All kinds.
69. Olives. Black, green, red.
70. Onions.
71. Peppers. Bell Peppers, Red, Green, Yellow Peppers, Chili Peppers, �?�
72. Pumpkin.
73. Radish.
74. Salad. Romaine, Iceberg, Spring Salad Mix, �?�
75. Shallot. Scrambled Eggs with Tuna, Green Pepper & Shallot.
76. Spinach. Great with steak or with Eggs.
77. Zucchini. Scrambled Eggs with Zucchini, Tomato & Ground Round.

Fruits. Fruits contain carbs (fructose). From Monday to Friday eat high fiber/high water content fruits. Leave all other fruits for the weekend. Here�??s what you can eat in the week:
78. Berries. Strawberries, Blueberries, Black Berries, Raspberries,�?�
79. Watermelon. High Water content.

Flavorings. Give your food taste. Learn to cook with spices & herbs. You can use all of them as much as you want.
80. Vinegar. Add Balsemic Vingegar to your salads.
81. Mayonnaise. Full fat kind. Eat it with your salads, steak, �?�
82. Condiments. Mustard, Harissa, �?�
83. Herbs. Oregano, Thyme, Basil, �?�
84. Spices. Too many to list. I use lots of pepper & cumin.

Beverage. Keep the alcohol for the weekend. Most contain sugar.
85. Water. Drink a Gallon of Water Daily.
86. Green Tea. Full of anti-oxidants. Don�??t overdo it, large quantities of Green Tea Affects Your Sleep.
87. Diet Soda. I don�??t drink soda, but if you do go for light/diet soda.

Supplements
88. Whey. I prefer meat to whey. If it makes your life easier, go for it.
89. Flax Seeds. You need at least 20g of fiber a day. Buy flax seeds. Eat it with berries or with your salad.

Carbs. Saturday & Sunday are carb loading days. Keep it clean in the weekend, better to avoid couch coma.
90. Bread. Whole grain, Sandwich, �?�
91. Cereal.
92. Corn.
93. Fruits. Banana, raisins, apples, oranges, �?�
94. Honey.
95. Milk. A classic.
96. Oats. Try oats with peaces of apples & cinnamon in the microwave.
97. Pancakes. Great at breakfast with honey or fruit.
98. Pasta. Spaghetti, Tricolor, Cappellini, Cannelloni, Lasagna, �?�
99. Peas.
100. Potatoes. Sweet Potatoes, Yams, �?�
101. Rice. Long grain, brown rice, Thai rice, �?�

5

Damn girl… nice!

It is obvious you have too much time on your hands though and I still won’t let you see my avatar…

6

good post, i just wish it had the carb,protein, and fat data with it.

7

[quote]eengrms76 wrote:
Damn girl… nice!

It is obvious you have too much time on your hands though and I still won’t let you see my avatar…[/quote]

I do have too much time on my hands

AND I totally see your avatar.

Sorry about no macronutrient breakdown. Some of the recipes are listed in grams which really should help you out if you know how many grams of each you need.

Otherwise, this would be good starters for the induction phase.

8

[quote]OctoberGirl wrote:
I do have too much time on my hands

AND I totally see your avatar.[/quote]

Oh yeah… what color is it then?

Ah Ha! trick question- it’s black, therefore devoid of color. (note to self- don’t call people on the trick until they’ve been given an opportunity to answer…)

[quote]Sorry about no macronutrient breakdown. Some of the recipes are listed in grams which really should help you out if you know how many grams of each you need.

Otherwise, this would be good starters for the induction phase.[/quote]

Who’s counting calories on the AD anyway?

9

[quote]eengrms76 wrote:

Who’s counting calories on the AD anyway?[/quote]

FAT people!

or people who want to lean out.

Your avatar is my new screensaver so everyone will know how cool I am. But only certain people can actually appreciate it, make ME even more cool.

10

i was under the assumption youre supposed to be eating 18xbodyweight on the AD, and its the carb and protein content which is vital to know.

11

This is a great post. Thanks for the info!

12

[quote]LiveFromThe781 wrote:
i was under the assumption youre supposed to be eating 18xbodyweight on the AD, and its the carb and protein content which is vital to know.[/quote]

You do 18xBW if you are lean or where you want to be and doing maintenance cals.

If you want to lean out you do anywhere from 8 - 12 x BW depending on the duration and your goals.

From what I understand you wouldn’t want to hang at 8xBW for an extended period of time.

But you shouldn’t be going over the 30gs of carbs daily during your week. UNLESS you are lean and then you have some leeway upto 50gs.

That is from what I understand. I stay below 30gs during the week.

13

i am lean, every body fat measurement i got was off (too low) but i think im at 6-8% so i just do maintaience, maybe a couple hundred over since gaining weight wouldnt hurt but im not in a rush so making weight gains from muscle alone is more what im aiming for.

i stay below 30 grams anyway i thought i had to ,but even though you say theres some leeway i still want to stay low.

lol, i dont think i could do 8xBW for even a day without going into coma, nonetheless good post, im sure some of these recipes will be finding their way to my stomach if theres anything thatd throw my diet off i can just remove it, plain and simple. i definately could use the variety, i think i can only do bacon,eggs,and burgers for so long and theres only so many ways to fry an egg.

14

scrambled eggs

1 tablespoon Olive Oil
2 whole eggs
1 tablespoon lemon juice
(then anything you want)

but the lemon juice makes the eggs very fluffy

It goes really well with avocado, feta cheese and broccoli in the eggs.

15

Egg salad

6 boiled eggs
1/2 medium avocado
lemon juice
slivered almonds or walnut pieces

so good on bell pepper used like chips or mix in some chicken

16

Tacos

ground pork
red pepper
chili flakes
onions
green olives
avocado
butter lettuce
pepper jack cheese

brown the pork with the red pepper, onion, slided olives and chili flakes to taste.

drain on a paper towel

make the tacos by putting the cooked pork in a leaf of butter lettuce and topping with avocado and cheese. The lettuce acts as a taco shell

I actually like these better than regular corn tortilla tacos because I can taste the flavors of the meat and avocado better

17

WOW…I think I am starting to drool!!! I can’t believe I missed this before!!! So nice of you to share. This will help change up our “during the week” foods choices. Thanks bunches!!! Bren

18

Pumpkin dessert:

Canned pumpkin
Cinnamon
Protein Powder
Walnuts
Whipped Cream

19

[quote]Thomas Gabriel wrote:
Pumpkin dessert:

Canned pumpkin
Cinnamon
Protein Powder
Walnuts
Whipped Cream

[/quote]

Hey and Pumpkin and walnuts are part of that superfoods list! Nice one!

20

And cream would be part of the AD superfoods list if there was one :smiley: