Anabolic Diet 


14 Day Meal Plan

Disclaimer
No part of this publication may be reproduced in any form or by any means, including print-
ing, scanning, photocopying, or otherwise without the prior written permission of the copy-
right holder.

The author has attempted to present information that is as accurate and concrete as
possible. The author is not a medical doctor and does not write in any medical capacity. All
medical decisions should be made under the guidance and care of your primary physician.
The author will not be held liable for any injury or loss that is incurred to the reader
through the application of any of the information herein contained in this book.

The author makes it clear that the medical field is fast evolving with newer studies be-
ing done continuously, therefore the information in this book is only a researched collabora-
tion of accurate information at the time of writing. With the ever-changing nature of the
subjects included, the author hopes that the reader will be able to appreciate the content
that has been covered in this book.

While all attempts have been made to verify each piece of information provided in this
publication, the author assumes no responsibility for any error, omission, or contrary inter-
pretation of the subject matter present in this book.

Please note that any help or advice given hereof is not a substitution for licensed medi-
cal advice. The reader accepts responsibility in the use of any information and takes advice
given in this book at their own risk. If the reader is under medication supervision or has
had complications with health related risks, consult your primary care physician as soon as
possible before taking any advice given in this book.

1
Introduction
Welcome to the 14 day Anabolic Diet meal plan. Inside this guide
we are giving you 14 done-for-you, guesswork free days to
provide structure and insight to your 2 week Anabolic Diet. For
maximum results, follow this program to the “t”.

However, if you so choose to substitute meals from this meal

plan, be sure to take a look at the Extreme Anabolic Cookbook
for acceptable recipes that will work with your diet. Although I’m
not one to promote such rigid guidelines for your nutrition, the 2
week anabolic diet requires structure and strict discipline.

Remember, the Anabolic Diet only lasts for 14 days. Know this is
not a “lifestyle change” program. This is an emergency fat loss
system. Surely, you can follow the structure of this program for
14 short days, keeping the end result in mind.

After the 2 week Anabolic Diet is complete, you can then begin
your anabolic eating protocol and begin increasing your food
intake again. If you have any questions, please email me at joe
[at] spartanbuddy.com.

2
ANAB O L I C D IE T

Day 1
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
1 tsp. minced garlic
Beef Salad 1 tbsp. chopped onion
garlic powder to taste
Sliced tomato
lettuce
Good seasons Italian Dressing mixed with water
and vinegar
spinach, chard, chicory, beet greens, green salad,
Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage
1 apple, handful of strawberries, 1/2 grapefruit,
Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries
100 grams 93% lean ground beef or greater
(weighed uncooked - remove all visible fat after
cooked)
1 serving whole grain bread
2 tsp minced garlic
Meatloaf
1/8 tsp onion powder
(or you can choose beef salad again)
1/8 tsp garlic powder
1 tablespoon chopped onion
1 tbsp. lemon juice
1 tbsp. apple cider vinegar
cayenne pepper to taste

3
ANAB O L I C D IE T

Day 2
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
2 tsp chopped onion
Tacos 2 tsp. minced garlic
cayenne pepper to taste
cilantro to taste
large lettuce leaves (to replace shell)
fat free vegetable broth

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat tomatoes, celery, fennel, onions, red radishes,
throughout the day cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

1/2 cup blueberries, 1/2 cup blackberries, handful
Select 2 of the following fruits to eat once per day
of cherries, 1/2 cup raspberries

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
cabbage cut into strips
Beef with Cabbage 1.2 cup water
(or you can choose tacos again) 1 tablespoon apple cider vinegar
1 tbsp. chopped white onion
1 tbsp. chopped green onion
2 tbsp. lemon juice
chili powder to taste

4
ANAB O L I C D IE T

Day 3
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
Hamburger
garlic powder to taste
onion powder to taste
large lettuce leaves (to replace bun or eat plain)

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
cabbage
Cabbage Rolls
water
(or you can choose hamburger again)
2 tbsp minced garlic
1 tablespoon chopped onion
1/8 tsp. onion powder
1/8 tsp. garlic powder

5
ANAB O L I C D IE T

Day 4
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

Medium Roast (bottom round or eye of round -

lean)
6 garlic cloves
Veal and Onions 1 tsp. oregano
1 tsp. sea salt
salt and pepper to taste
water

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
Beefy Tomatoes
2 tomatoes diced
(or you can choose veal and onions again)
1 tbsp. minced garlic
1/4 tsp. Italian Seasoning
1 packet stevia
salt and pepper to taste

6
ANAB O L I C D IE T

Day 5
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams 93% lean steak cut into 1 inch cubes

(weighed uncooked - remove all visible fat after
cooked)
1 sweet onion sliced
1/2 tsp. minced garlic
Curry Steak 1/2 tsp. minced ginger
1/4 tsp. ground coriander
1/8 tsp. turmeric
salt and pepper to taste
4 tbsp water
2 tsp. cilantro

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 grams lean steal

1 tbsp. water
Chili Beef Strips 1/4 tsp. ginger
(or you can choose curry steak again) 1/2 tsp. minced garlic
1/2 tsp. chili seasoning

7
ANAB O L I C D IE T

Day 6
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams lean steak cubed

1/2 tsp. minced garlic
1/8 tsp. paprika
1/8 tsp. cayenne pepper
Beef Kabobs 1/8 tsp. cumin
1/8 tsp. pepper
1 tbsp. apple cider vinegar
1 sweet onion
salt to taste

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 grams lean steak

1 tbsp. water
Spicy Beef Cups dash of ginger powder
(or you can choose beef kabobs again) 1/4 tsp. minced garlic
Chili powder to taste
2-3 lettuce leaves

8
ANAB O L I C D IE T

Day 7
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams lean veal chop

Skillet Veal 1 cup chicken broth
1/2 tsp. minced garlic
1/2 tsp. dried oregano

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 gram lean steak

cracked peppercorn
Peppercorn Steak
salt to taste
(or you can choose skillet veal again)
2 tbsp. water
1 large sweet onion

9
ANAB O L I C D IE T

Day 8
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
1 tsp. minced garlic
Beef Salad 1 tbsp. chopped onion
garlic powder to taste
Sliced tomato
lettuce
Good seasons Italian Dressing mixed with water
and vinegar
spinach, chard, chicory, beet greens, green salad,
Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage
1 apple, handful of strawberries, 1/2 grapefruit,
Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries
100 grams 93% lean ground beef or greater
(weighed uncooked - remove all visible fat after
cooked)
1 serving whole grain bread
2 tsp minced garlic
Meatloaf
1/8 tsp onion powder
(or you can choose beef salad again)
1/8 tsp garlic powder
1 tablespoon chopped onion
1 tbsp. lemon juice
1 tbsp. apple cider vinegar
cayenne pepper to taste

10
ANAB O L I C D IE T

Day 9
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
2 tsp chopped onion
Tacos 2 tsp. minced garlic
cayenne pepper to taste
cilantro to taste
large lettuce leaves (to replace shell)
fat free vegetable broth

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat tomatoes, celery, fennel, onions, red radishes,
throughout the day cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

1/2 cup blueberries, 1/2 cup blackberries, handful
Select 2 of the following fruits to eat once per day
of cherries, 1/2 cup raspberries

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
cabbage cut into strips
Beef with Cabbage 1.2 cup water
(or you can choose tacos again) 1 tablespoon apple cider vinegar
1 tbsp. chopped white onion
1 tbsp. chopped green onion
2 tbsp. lemon juice
chili powder to taste

11
ANAB O L I C D IE T

Day 10
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
Hamburger
garlic powder to taste
onion powder to taste
large lettuce leaves (to replace bun or eat plain)

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
cabbage
Cabbage Rolls
water
(or you can choose hamburger again)
2 tbsp minced garlic
1 tablespoon chopped onion
1/8 tsp. onion powder
1/8 tsp. garlic powder

12
ANAB O L I C D IE T

Day 11
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

Medium Roast (bottom round or eye of round -

lean)
6 garlic cloves
Veal and Onions 1 tsp. oregano
1 tsp. sea salt
salt and pepper to taste
water

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
Beefy Tomatoes
2 tomatoes diced
(or you can choose veal and onions again)
1 tbsp. minced garlic
1/4 tsp. Italian Seasoning
1 packet stevia
salt and pepper to taste

13
ANAB O L I C D IE T

Day 12
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams 93% lean steak cut into 1 inch cubes

(weighed uncooked - remove all visible fat after
cooked)
1 sweet onion sliced
1/2 tsp. minced garlic
Curry Steak 1/2 tsp. minced ginger
1/4 tsp. ground coriander
1/8 tsp. turmeric
salt and pepper to taste
4 tbsp water
2 tsp. cilantro

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 grams lean steal

1 tbsp. water
Chili Beef Strips 1/4 tsp. ginger
(or you can choose curry steak again) 1/2 tsp. minced garlic
1/2 tsp. chili seasoning

14
ANAB O L I C D IE T

Day 13
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams lean steak cubed

1/2 tsp. minced garlic
1/8 tsp. paprika
1/8 tsp. cayenne pepper
Beef Kabobs 1/8 tsp. cumin
1/8 tsp. pepper
1 tbsp. apple cider vinegar
1 sweet onion
salt to taste

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 grams lean steak

1 tbsp. water
Spicy Beef Cups dash of ginger powder
(or you can choose beef kabobs again) 1/4 tsp. minced garlic
Chili powder to taste
2-3 lettuce leaves

15
ANAB O L I C D IE T

Day 14
*The meals listed on this day can either be eaten over the course of the entire day, or
as stated in the quick start manual, work best after a 16 hour fast, and eaten within an
8 hour eating window. Below are the meals for today and you can separate as you
wish. There are also substitute meals you can add in to replace any of the meals below
in the Extreme Anabolic Cookbook. Be sure to read through the quick start manual for
success tips to fill your appetite effectively over the next 14 days and hydrate properly.

MEAL INGREDIENTS

100 grams lean veal chop

Skillet Veal 1 cup chicken broth
1/2 tsp. minced garlic
1/2 tsp. dried oregano

spinach, chard, chicory, beet greens, green salad,

Select 3 of the following vegetables to eat
tomatoes, celery, fennel, onions, red radishes,
throughout the day
cucumbers, asparagus, cabbage

1 apple, handful of strawberries, 1/2 grapefruit,

Select 2 of the following fruits to eat once per day 1/2 cup blueberries, 1/2 cup blackberries, handful
of cherries, 1/2 cup raspberries

100 gram lean steak

cracked peppercorn
Peppercorn Steak
salt to taste
(or you can choose skillet veal again)
2 tbsp. water
1 large sweet onion

16