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The Complete List Of Anabolic Diet Foods

anabolic diet foods

As a follow-up to our post last week, What is the Anabolic Diet, I thought it might be helpful to give you a clear idea of what kind of foods you can and can’t eat during each phase of the diet.

Low carb, high fat, high protein days

During these days, which comprise the majority of the diet, you’ll be eating a large amount of meat, cheese, eggs, and nuts to get the bulk of your calories.

In addition, you can – and should – eat a plentiful quantity of green, leafy vegetables, since they contain very few carbs, and are high in fiber and micronutrients.

Here are some foods that fit into this well:

  • Red meats (beef, lamb, pork, bacon, salami, sausage, ham, etc)
  • Poultry (chicken, turkey, etc)
  • Fish (tuns, salmon, tilapia, mackerel, etc)
  • Shellfish (prawns, crab, shrimp, lobster, etc)
  • Dairy (eggs, cheese, whey, etc)
  • Fats (olive oil, butter, fish oil, etc)
  • Nuts (almonds, peanuts, cashews, walnuts, pecans, etc)
  • Vegetables (broccoli, spinach, cucumber, celery, asparagus, avocado, green beens, peppers, etc)


You are also allowed to eat a limited quantity of certain fruits.

These include berries (strawberries, blueberries, blackberries), and also watermelon. These fruits have comparatively few carbohydrates, but you should still watch that you don’t eat too many of them and push your daily total of carbs over 30 grams (very easy to do if you’re not careful).

Also, you can drink as much diet soda or other calorie-free flavored beverages as you like.

This means you should feel free to consume these drinks liberally whenever you need a sweat fix (sugar free jello is great for that too).

Note: When picking your foods, you must avoid consuming hidden carbs that could jeopardize the effectiveness of the diet. Breadings and sauces are the things to watch out for, since they can pack in carbs that you won’t even realize you’re eating – but can easily put you over the 30g per day carb limit.

High carb, moderate protein, low fat days

During the 1-2 days per week where you can eat high-carbs, your diet plan does a complete 180.

Now is the time to eat all of those carb-rich foods that you are were craving during the week. They’ll help to replenish your depleted glycogen, and your muscles will feel a lot fuller and bigger as a result.

Here are some of the best high-carb foods to eat during this portion of the diet:

  • Breads
  • Rice
  • Pasta
  • Fruit
  • Potatoes
  • Quinoa
  • Pancakes
  • Oats
  • Milk

While you should try to get the majority of your calories during this period from clean carbs, this doesn’t mean that you can’t indulge in some of your favorite foods too.

This is part of the beauty of the Anabolic Diet, after all!

So eat that pizza, burger, cake and ice-cream; however, just be mindful that you ideally want your fat to be around 15% of your calories during these days – although this requirement isn’t nearly as strict as having under 30g of carbs during the low-carb days.

The most important thing is to make sure that you’re getting plenty of carbs during these days, otherwise you’ll find yourself feeling sluggish during your workouts (one of the downsides of a non-cyclical low-carb diet).

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