Anabolic Meal Plans

ANABOLIC EATING
ANABOLIC FASTING
Sample: 16:8
FIRST MORNING DRINK 6:00AM
Black Coffee & 16 oz. Water
ANABOLIC MORNING DRINK 8:00AM
Green Tea & 16 oz. Water
ANABOLIC MEAL #1 10:00AM
Course 1: 6 Whole Cage Free Eggs | Chopped Mushrooms,

Spinach, & Tomato | 1 Whole Avocado
Course 2: 3 Cups Spinach Salad | 8 oz. Salmon Fillet | Olive Oil

& Balsamic Dressing
MIDDAY TESTOSTERONE INFUSION 1:00PM
Snack: 1 cup of macadamia nuts | ½ cup raisins
ANABOLIC MEAL #2 5:00PM
10 oz. Grass-Fed Beef | 2 Cups Spinach | Blue Cheese, Raisins,

Brazil Nuts | 1 Whole Sweet Potato | 1 Banana
2
ANABOLIC FASTING
Sample: 16:8
Course 1: 6 Whole Cage Free Eggs | 4 Slices Organic Full-Fat

Bacon | 1 Whole Avocado | ½ Cup Shredded Full Fat Cheese
Course 2: 1 cup Greek Yogurt | 1 Chopped Banana | Walnuts |

½ Cup Dried Cranberries
Snack: 1 cup of macadamia nuts | ½ cup raisins
12 oz. Organic Chicken | Sweet Potato Fries Covered In

Coconut Oil & Cinnamon | Blue Cheese, Raisins, Brazil Nuts | 3
Cups Spinach | 1 Protein Shake
3
ANABOLIC FASTING
Sample: 16:8
Course 1: 4 Whole Cage Free Eggs | 2 Organic Chicken Sausage

Links | 4 Slices Full Fat Bacon | 1 Whole Avocado | ½ Cup
White Button Mushrooms
Course 2: 1 Bag Organic Beef Jerky | Homemade Trail Mix w/

Brazil Nuts, Macadamia Nuts, Raisins, & Dried Cranberries |
Banana
Snack: 4 Hardboiled Cage Free Eggs w/ Full-Fat Mayo & Green

Onions
12 oz. Chicken | 12 Celery Stalks | Blue Cheese Dressing, Hot

Sauce | Homemade White Potato Fries Covered in Olive Oil|
4
ANABOLIC FASTING
Sample: 16:8

Spinach, & Tomato | 1 cup Black Beans | 1 Sliced Potato Hash
Course 2: 2 Cups Quinoa | 10 oz. Grilled Shrimp | 20 Asparagus

Spears Drizzled w/ Olive Oil
Snack: 1 cup of macadamia nuts | 1 Banana | 1 Protein Shake
14 oz. Ground Grass-Fed Beef | 1 Cup Shredded Full-Fat

Cheese | Homemade Pico de Gallo | 20 Asparagus Spears
5
ANABOLIC FASTING
Sample: 16:8
Course 1: 8 Whole Cage Free Eggs | 1 Organic Turkey Sausage |

3 Slices Organic Full-Fat Bacon | Black Coffee + 2 Tbsp.
Coconut Oil
Course 2: 4 Tbsp. Almond Butter | 1 Large Banana | 1 Protein

Shake
Snack: 1 bag beef jerky | 1 Epic bar
12 oz. Grass-Fed Beef | 3 Cups Spinach | Blue Cheese, Chopped

Carrots & Celery, Raisins, Brazil Nuts | 2 Whole Sweet Potatoes
6
ANABOLIC FASTING
Sample: 16:8
Course 1: 5 Whole Cage Free Eggs | Chopped Veggies Fried In

Olive Oil | 1 Whole Avocado | 4 Slices Organic Ham
Course 2: 3 Cups Spinach Salad | 1 Tuna Fillet | Olive Oil &

Balsamic Dressing | Dried Cranberries & Blue Cheese Crumble
Snack: Homemade Trail Mix w/ Cacao Nubs | Figs | Brazil Nuts
14 oz. Fajita Style Beef | Olive Oil Seared Peppers & Onions | 2
Cups Quinoa | Homemade Sweet Potato Fries Dipped In Butter
7
ANABOLIC FASTING
Sample: 16:8
Course 1: Shrimp Scrambled Eggs - 6 Whole Cage Free Eggs, 8

oz. Shrimp | Chopped Mushrooms | 1 Whole Avocado
Course 2: 8 oz. shredded beef | 1 cup Full Fat Cheese shredded

| Olive Oil Cooked Peppers & Onions
Snack: 1 cup coffee w/ 2 Tbsp. coconut oil | 1 Protein Shake
10 oz. Shredded Beef | 2 Cups Spinach | Blue Cheese, Raisins,

Brazil Nuts | 2 Cups Quinoa | 1 cup goat milk (drink with meal)
8
ANABOLIC FASTING
Sample: 16:8

Spinach, & Tomato | 1 Whole Avocado
Course 2: Protein Pancakes w/ home processed oat flour |

Protein Shake | 2 Tbsp. Almond Butter | 1 Banana
Snack: 1 cup of Brazil nuts |½ cup raisins & ½ cup cranberries
2 Organic Grass-Fed Beef Patties | Sweet Potato Fries w/

Coconut Oil| Blue Cheese | Broccoli & Asparagus in Olive Oil
9
ANABOLIC FASTING
Sample: 16:8
Course 1: Meat Lovers Scrambled Eggs - 6 Whole Cage Free

Eggs | Organic Ham | Organic Chicken Sausage
Course 2: 2 Cups Greek Yogurt | 1 Banana | 1 Cup Mixed Nuts
Snack: 1 Bag Beef Jerky | 1 Cup Coffee w/ 2 Tbsp. Coconut Oil
10 oz. Grass-Fed Beef | 3 Cups Spinach | 1 Cup Broccoli Heads |

Blue Cheese, Raisins, Brazil Nuts | 1 Whole Sweet Potato | 1
Banana
10
ANABOLIC FASTING
Sample: 16:8
Course 1: 6 Whole Cage Free Eggs | 4 Slices Bacon | Chopped

Mushrooms, Spinach, & Tomato | 1 Whole Avocado
Course 2: 3 Cups Spinach Salad | 8 oz. Smoked Salmon Fillet |

Olive Oil & Balsamic Dressing
Snack: 1 protein shake | 1 banana | 4 Tbsp. Almond Butter
12 oz. Grass-Fed Beef | 1 Cup Mushrooms | 20 Asparagus

Spears | 1 Whole Sweet Potato
11
ANABOLIC FASTING
Sample: 24 Hours Fasting (Non-Fasting Days)
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| 4 Protein Pancakes | Home

Processed Oat Flour | 1 Protein Shake
MEAL #2 10:00AM
Homemade Trail Mix: 1 cup Brazil nuts | ½ cup cranberries
MEAL #3 1:00PM
12 oz. Salmon Filler | 20 Asparagus Spears | 3 Cups Spinach |

Olive Oil & Balsamic Dressing | 1 Cup Broccoli Heads | Blue
Cheese Dressing | 1 Whole Sweet Potato
MEAL #4 4:00PM
Snack: 2 Servings Fresh Full Fat Mozzarella
MEAL #5 8:00PM
12 oz. Shredded Beef Stir Fry | 2 Cup Quinoa | Olive Oil Fried
Vegetables | 1 Whole Avocado
12
ANABOLIC FASTING
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| 3 Whole Eggs Scrambled w/ 3

Slices Chopped Ham & 3 Slices Organic Bacon
MEAL #2 10:00AM
3 Hardboiled Eggs w/ Full-Fat Mayo & Chives
MEAL #3 1:00PM
12 oz. Steak | 2 Sweet Potatoes | 3 Cups Spinach | Olive Oil &

Balsamic Dressing | Blue Cheese Dressing w/ Chopped Veggies
MEAL #4 4:00PM
Snack: 1 protein shake | 4 Slices Watermelon
MEAL #5 8:00PM
3 Servings Broad Bean Soup | Mixed Veggies Seasoned in Olive

Oil – Asparagus, Carrots, Celery, Corn| Sweet Potato Fries
13
ANABOLIC FASTING
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| Shrimp & Egg Scramble – 8 oz.

Shrimp w/ 3 Whole Eggs w/ Chopped Peppers Cooked
MEAL #2 10:00AM
1 Large Banana & 4 Tbsp. Almond Butter
MEAL #3 1:00PM
10 oz. Organic Chicken Breast | 3 Cups Spinach | Olive Oil &

Balsamic Dressing | Full-Fat Caesar Dressing w/ Chopped
Veggies | 2 Hardboiled Eggs
MEAL #4 4:00PM
Homemade Trail Mix: Cocoa Nibs, Figs, Brazil Nuts, Raisins
MEAL #5 8:00PM

Spears | White Potato Fries Drizzled In Olive Oil
14
ANABOLIC FASTING
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| 4 Whole Egg Omelet filled w/

Spinach, Black Olives, Onions, Peppers, Bacon
MEAL #2 10:00AM
1 Epic Bar
MEAL #3 1:00PM
12 oz. Organic Chicken | 20 Celery Stalks | Full-Fat Blue Cheese

| Hot Sauce | Sweet Potato Fried Drizzled w/ Coconut Oil
MEAL #4 4:00PM
Snack: 1 Cup Macadamia Nuts | 1 Protein Shake
MEAL #5 8:00PM
12 oz. Steak | 1 Cup Mushrooms | 3 Cups Baby Spinach w/

Sliced Avocado, Peppers, Cucumbers, & Blue Cheese Crumbles
15
ANABOLIC FASTING
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| 2 Cups Wild Oat Oatmeal | 1 Cup

Figs | ½ Cup Walnuts
MEAL #2 10:00AM
1 Protein Shake | 1 Banana
MEAL #3 1:00PM
Eggs in an Avocado | 1 Whole Avocado Split in 2 | 2 Over

Medium Eggs | Chopped Onions & Veggies
MEAL #4 4:00PM
Snack: 1 Cup Greek Yogurt | 1 banana | 1 Cup Almonds
MEAL #5 8:00PM
12 oz. Grass-Fed Beef | 20 Asparagus Spears | 1 Whole Sweet

Potato | 1 Cup Goats Milk
16
ANABOLIC FASTING
MEAL #1 6:00AM
6 Whole Cage Free Eggs | Chopped Mushrooms, Spinach, &

Tomato | 1 Whole Avocado
MEAL #2 10:00AM
SNACK: 1 CUP OF BRAZIL NUTS |½ CUP RAISINS & ½ CUP
CRANBERRIES
MEAL #3 1:00PM
MEAL #4 4:00PM
Snack: 1 banana | 4 Tbsp. Almond Butter
MEAL #5 8:00PM

17
ANABOLIC FASTING
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| 4 Whole Hardboiled Eggs | 4

Slices Organic Bacon
MEAL #2 10:00AM
Trail Mix: Raw Cacao Nibs, Dried Cranberries, Macadamia

Nuts
MEAL #3 1:00PM
2 Cups Shrimp | 2 Cups Quinoa | Chopped Parsley | Blue

Cheese Crumbles w/ Chopped Veggies
MEAL #4 4:00PM
Snack: 1 Banana | 4 Tbsp. Almond Butter
MEAL #5 8:00PM
12 oz. Grass-Fed Beef | 1 Cup Mushrooms | 1 Cup Green Beans

| 1 Whole Sweet Potato
18
ANABOLIC FASTING
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| 4 Whole Eggs | 2 Organic Sausage

Links
MEAL #2 10:00AM
1 Cup Brazil Nuts
MEAL #3 1:00PM

MEAL #4 4:00PM
1 cup Greek Yogurt | 1 Chopped Banana | Walnuts | ½ Cup

Dried Cranberries
MEAL #5 8:00PM

Spears | 1 Whole Sweet Potato
19
ANABOLIC FASTING
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| 2 cups Wild Oats Oatmeal | 1

Large Banana | 3 Tbsp. Almond Butter
MEAL #2 10:00AM
1 Protein Shake
MEAL #3 1:00PM
2 Beef Patties | 2 Cups Quinoa | 3 Cups Spinach | Olive Oil &

MEAL #4 4:00PM
Snack: 4 Hardboiled Eggs w/ Full-Fat Mayo
MEAL #5 8:00PM
10 oz. Fried Chicken Liver | 1 White Potato Fries Drizzled w/

Olive Oil | 20 Asparagus Spears
20
ANABOLIC FASTING
MEAL #1 6:00AM
Black Coffee w/ Coconut Oil| 4 Whole Eggs | 1 Cup Wild Oats

Oatmeal w/ 1 Tbsp. Almond Butter & Dried Cranberries
MEAL #2 10:00AM
1 Bag Beef Jerky
MEAL #3 1:00PM
10 oz. Grass-Fed Beef | 3 Cups Spinach | 1 Cup Broccoli Heads |

Blue Cheese, Raisins, Brazil Nuts | 1 Whole Sweet Potato
MEAL #4 4:00PM
Snack: 1 protein shake | 1 banana | 4 Tbsp. Almond Butter
MEAL #5 8:00PM
21
ANABOLIC FASTING
Sample: Skip Breakfast
ANABOLIC AFTERNOON DRINK 12:00PM
Steak & Egg Dinner: 10 oz. Steak | 4 Whole Eggs | 20 Asparagus

Spears, Grilled Tomatoes | Blue Cheese Crumbles
Dessert: Greek Yogurt | ½ Cup Walnuts | 1 Cup Blueberries

Brazil Nuts | 1 Whole Sweet Potato |
Dessert: 1 Banana | 4 Tbsp. Almond Butter
22
ANABOLIC FASTING


Sauce | Homemade White Potato Fries Covered in Olive Oil| 1
Sweet Potato w/ Butter Sauce
23
ANABOLIC FASTING

Sauce | Homemade White Potato Fries Covered in Olive Oil|

24
ANABOLIC FASTING


Cheese | Homemade Pico de Gallo | 20 Asparagus Spears| 1
Protein Shake
25
ANABOLIC FASTING

Trail Mix: 1 cup Brazil nuts | ½ cup cranberries

26
ANABOLIC FASTING
10 oz. Shredded Beef | 2 Cups Spinach | Blue Cheese, Raisins,

Brazil Nuts | 2 Cups Quinoa | 1 cup goat milk (drink with meal)
Dessert: Protein Powder, Peanut Butter Sludge
3 Cups Spinach Salad | 1 Tuna Fillet | Olive Oil & Balsamic

Dressing | Dried Cranberries & Blue Cheese Crumble
27
ANABOLIC FASTING


Dessert: Cocoa Nibs, Raisins, Brazil Nut Trail Mix
28
ANABOLIC FASTING

Snack: 1 Package Beef Jerky

Dessert: 1 Banana | 2 Cups Full Fat Greek Yogurt
29
ANABOLIC FASTING

2 Cups Quinoa | 16 oz. Grilled Shrimp | 20 Asparagus Spears

Drizzled w/ Olive Oil | Fresh Grilled Veggies
30
ANABOLIC FASTING

31

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Anabolic Meal Plans

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ANABOLIC EATING

FIRST MORNING DRINK 6:00AM

Black Coffee & 16 oz. Water

ANABOLIC MORNING DRINK 8:00AM

Green Tea & 16 oz. Water

ANABOLIC MEAL #1 10:00AM

Course 1: 6 Whole Cage Free Eggs | Chopped Mushrooms,

Course 2: 3 Cups Spinach Salad | 8 oz. Salmon Fillet | Olive Oil

MIDDAY TESTOSTERONE INFUSION 1:00PM

Snack: 1 cup of macadamia nuts | ½ cup raisins

ANABOLIC MEAL #2 5:00PM

10 oz. Grass-Fed Beef | 2 Cups Spinach | Blue Cheese, Raisins,

FIRST MORNING DRINK 6:00AM

Black Coffee & 16 oz. Water

ANABOLIC MORNING DRINK 8:00AM

Green Tea & 16 oz. Water

ANABOLIC MEAL #1 10:00AM

Course 1: 6 Whole Cage Free Eggs | 4 Slices Organic Full-Fat

Course 2: 1 cup Greek Yogurt | 1 Chopped Banana | Walnuts |

MIDDAY TESTOSTERONE INFUSION 1:00PM

Snack: 1 cup of macadamia nuts | ½ cup raisins

ANABOLIC MEAL #2 5:00PM

12 oz. Organic Chicken | Sweet Potato Fries Covered In

FIRST MORNING DRINK 6:00AM

Black Coffee & 16 oz. Water

ANABOLIC MORNING DRINK 8:00AM

Green Tea & 16 oz. Water

ANABOLIC MEAL #1 10:00AM

Course 1: 4 Whole Cage Free Eggs | 2 Organic Chicken Sausage

Course 2: 1 Bag Organic Beef Jerky | Homemade Trail Mix w/

MIDDAY TESTOSTERONE INFUSION 1:00PM

Snack: 4 Hardboiled Cage Free Eggs w/ Full-Fat Mayo & Green

ANABOLIC MEAL #2 5:00PM

12 oz. Chicken | 12 Celery Stalks | Blue Cheese Dressing, Hot

FIRST MORNING DRINK 6:00AM

Black Coffee & 16 oz. Water

ANABOLIC MORNING DRINK 8:00AM

Green Tea & 16 oz. Water

ANABOLIC MEAL #1 10:00AM

Course 1: 6 Whole Cage Free Eggs | Chopped Mushrooms,

Course 2: 2 Cups Quinoa | 10 oz. Grilled Shrimp | 20 Asparagus

MIDDAY TESTOSTERONE INFUSION 1:00PM

Snack: 1 cup of macadamia nuts | 1 Banana | 1 Protein Shake

ANABOLIC MEAL #2 5:00PM

14 oz. Ground Grass-Fed Beef | 1 Cup Shredded Full-Fat

FIRST MORNING DRINK 6:00AM

Black Coffee & 16 oz. Water

ANABOLIC MORNING DRINK 8:00AM

Green Tea & 16 oz. Water

ANABOLIC MEAL #1 10:00AM

Course 1: 8 Whole Cage Free Eggs | 1 Organic Turkey Sausage |

Course 2: 4 Tbsp. Almond Butter | 1 Large Banana | 1 Protein

MIDDAY TESTOSTERONE INFUSION 1:00PM

Snack: 1 bag beef jerky | 1 Epic bar

ANABOLIC MEAL #2 5:00PM

12 oz. Grass-Fed Beef | 3 Cups Spinach | Blue Cheese, Chopped

FIRST MORNING DRINK 6:00AM

Black Coffee & 16 oz. Water

ANABOLIC MORNING DRINK 8:00AM

Green Tea & 16 oz. Water

ANABOLIC MEAL #1 10:00AM

Course 1: 5 Whole Cage Free Eggs | Chopped Veggies Fried In

Course 2: 3 Cups Spinach Salad | 1 Tuna Fillet | Olive Oil &

MIDDAY TESTOSTERONE INFUSION 1:00PM