4 Week

Anabolic Eating
Meal Plan
 4 Week Anabolic Bodyweight Workouts
Inside this guide you’ll have 4 weeks of anabolic eating completely designed for you.
No guesswork needed. Just follow the plan as designed for a proven meal plan to
boost your testosterone levels and help you increase lean muscle mass while burning
fat.

If you have any questions regarding the substitution of any meals, please email us at
support@anabolicworkouts.com and we will speedily reply to your email within 24
hours.

To accelerate your results this month, be sure to follow the guidelines in the 4-week
Anabolic workout plans. Where you’ll have access to full blown muscle building plans.

Again, if you have any questions regarding meal prep, plans, nutrition timing, or the
Anabolic Eating “way”, please email us at support@anabolicworkouts.com and we’ll
respond promptly to assist you in getting the very most out of the nutrition protocol.

Lastly, you’ll want to flip through the Anabolic Academy Digital Newsletter and read
up on the latest science and strategies for increasing your testosterone and growth
hormones levels, improving your sex-drive, skyrocketing your energy, building more
muscle, and succeeding in life and longevity.

Before beginning the workouts in this digital guide, please speak with your medical
doctor to confirm you are healthy for this nutrition program.

i
ANAB O L I C EAT IN G M E A L P L A N

Day 1
Fast for 16 hours. Then eat all food below in 8 hour window.

MEAL INGREDIENTS

200 grams 93% lean ground beef or greater

(weighed uncooked - remove all visible fat after
cooked)
2 tsp. minced garlic
Beef Salad 2 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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage
1 apple, handful of strawberries, 1/2 grapefruit,
Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
of cherries, 1/2 cup raspberries
200 grams 93% lean ground beef or greater
(weighed uncooked - remove all visible fat after
cooked)
2 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
2 cups whole grain tortilla chips
1/2 lb lean ground beef, drained
1/2 cup black beans rinsed and drained
Macho Nachos 1/2 cup picante sauce
1 tbsp chopped jalapeno
1/2 cup full fat shredded cheese
1 tbsp fresh cilantro

2
ANAB O L I C EAT IN G M E A L P L A N

Day 2
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2 1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter 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
Page 2 of the Extreme Anabolic Cookbook
Stir Fry Sesame Chicken

3
ANAB O L I C EAT IN G M E A L P L A N

Day 3
Fast for 16 hours. Then eat all food below in 8 hour window.

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 along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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

Page 3 of the Extreme Anabolic Cookbook

Chicken and Mushroom Ragout

4
ANAB O L I C EAT IN G M E A L P L A N

Day 4
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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
Page 5 of the Extreme Anabolic Cookbook
Lemon Roast Chicken

5
ANAB O L I C EAT IN G M E A L P L A N

Day 5
Fast for 16 hours. Then eat all food below in 8 hour window.

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 with one whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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

Page 6 of the Extreme Anabolic Cookbook

Chicken with Mushroom Sauce

6
ANAB O L I C EAT IN G M E A L P L A N

Day 6
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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

Page 7 of the Extreme Anabolic Cookbook

Grilled Pork Chops

7
ANAB O L I C EAT IN G M E A L P L A N

Day 7
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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

Page 8 of the Extreme Anabolic Cookbook

Grilled Turkey Burgers

8
ANAB O L I C EAT IN G M E A L P L A N

Day 8
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage
1 apple, handful of strawberries, 1/2 grapefruit,
Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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
Page 9 of the Extreme Anabolic Cookbook
Clean Eating Taco Salad

9
ANAB O L I C EAT IN G M E A L P L A N

Day 9
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2 1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter 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


Zucchini Noodle Carbonara Page 9 of the Extreme Anabolic Cookbook

10
ANAB O L I C EAT IN G M E A L P L A N

Day 10
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Turkey Taco Lettuce Wraps Page 11 of the Extreme Anabolic Cookbook

11
ANAB O L I C EAT IN G M E A L P L A N

Day 11
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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


Grilled Salmon Kebobs Page 12 of the Extreme Anabolic Cookbook

12
ANAB O L I C EAT IN G M E A L P L A N

Day 12
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Garlic and Lime Shrimp Skewers Page 12 of the Extreme Anabolic Cookbook

13
ANAB O L I C EAT IN G M E A L P L A N

Day 13
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Coconut Curry Shrimp Page 13 of the Extreme Anabolic Cookbook

14
ANAB O L I C EAT IN G M E A L P L A N

Day 14
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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

Lemon White Fish Fillet Page 14 of the Extreme Anabolic Cookbook

15
ANAB O L I C EAT IN G M E A L P L A N

Day 15
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage
1 apple, handful of strawberries, 1/2 grapefruit,
Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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

Zucchini Lasagna Page 16 of the Extreme Anabolic Cookbook

16
ANAB O L I C EAT IN G M E A L P L A N

Day 16
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2 1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter 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

Page 17 of the Extreme Anabolic Cookbook

Beef and Broccoli Stir Fry

17
ANAB O L I C EAT IN G M E A L P L A N

Day 17
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Carb Lasagna Meatballs Page 18 of the Extreme Anabolic Cookbook

18
ANAB O L I C EAT IN G M E A L P L A N

Day 18
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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


Tacos Page 19 of the Extreme Anabolic Cookbook

19
ANAB O L I C EAT IN G M E A L P L A N

Day 19
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Beef with Cabbage Page 22 of the Extreme Anabolic Cookbook

20
ANAB O L I C EAT IN G M E A L P L A N

Day 20
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Hamburgers Page 24 of the Extreme Anabolic Cookbook

21
ANAB O L I C EAT IN G M E A L P L A N

Day 21
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Cabbage Rolls Page 25 of the Extreme Anabolic Cookbook

22
ANAB O L I C EAT IN G M E A L P L A N

Day 22
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage
1 apple, handful of strawberries, 1/2 grapefruit,
Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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


Roast Page 28 of the Extreme Anabolic Cookbook

23
ANAB O L I C EAT IN G M E A L P L A N

Day 23
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2 1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter 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


Curry Steak Page 30 of the Extreme Anabolic Cookbook




24
ANAB O L I C EAT IN G M E A L P L A N

Day 24
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Chili Beef Strips Page 31 of the Extreme Anabolic Cookbook




25
ANAB O L I C EAT IN G M E A L P L A N

Day 25
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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


Beef Kabobs Page 32 of the Extreme Anabolic Cookbook

26
ANAB O L I C EAT IN G M E A L P L A N

Day 26
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Spicy Beef Cups Page 32 of the Extreme Anabolic Cookbook




27
ANAB O L I C EAT IN G M E A L P L A N

Day 27
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Skillet Veal Page 34 of the Extreme Anabolic Cookbook




28
ANAB O L I C EAT IN G M E A L P L A N

Day 28
Fast for 16 hours. Then eat all food below in 8 hour window.

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 as a
tomatoes, celery, fennel, onions, red radishes,
snack with 1 whole avocado
cucumbers, asparagus, cabbage

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

Select 2 of the following fruits to eat along with 2
1/2 cup blueberries, 1/2 cup blackberries, handful
Tbsp of raw almond butter
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



Chicken Asparagus Casserole Page 46 of the Extreme Anabolic Cookbook

29