10 More Quick & Easy Anabolic Diet Recipes
Aug 4th, 2007 by Mehdi
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I gave you 101 foods to eat on the Anabolic Diet, I gave you 10 Anabolic Diet recipes. Here are 10 more quick & easy anabolic diet recipes. Enjoy.
1. 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.
2. Coffee & Whipping Cream. Three quarters coffee, one quarter whipping cream. Great with your eggs at breakfast.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. Prosciutto with Melon. Good as snack. Italian Parma ham with melon.
10. Cheese & Mustard. Often served with beer in Belgium. Emmental cheese cut into pieces with mustard. Perfect as snack.
Got Anabolic Diet Recipes? Post them using the comments.
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Cold Spinach-Stuffed Beef Tenderloin
3 1/2 lb Beef tenderloin
Salt and pepper
1 c Cooked spinach, squeezed and Chopped
1/2 c Julienned roasted red Peppers or pimentos (or less if it’s too many carbs-but the whole 1/2 cup is only about 5 grams)
6 Garlic cloves, sliced
1/2 c Grated Parmesan cheese
2 tb Oil
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.
Baked Mayonnaise Salmon
Ingredients
salmon steak or fillet
Mayonnaise
ground black pepper
parsley flakes
salt to taste
Instructions
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.
One more:
Easy Microwave Broccoli (or Spinach) Brunch
1 (10 oz.) pkg. frozen chopped broccoli (or spinach)
4 eggs
1/4 c. shredded Cheddar cheese
2 tbsp. onion, finely chopped
]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.
Forgot to say with the salmon recipe, I like to serve it on a bed of raw spinach.
My god Lynne A, thank you very much for your Anabolic Diet recipes. They all look delicious. I’ll certainly try them. Don’t hold back if you got more. Great recipes!
I’m glad they appeal! I have one more that I thought I posted, but it disappeared into the ether, so I’ll re-post that in a sec. I also have a few others that may do, but I’ll have to figure the nutritionals to be sure-I’m just getting ready to start the diet myself, so not real experienced in it yet.
Cold Spinach-Stuffed Beef Tenderloin
3 1/2 lb Beef tenderloin
Salt and pepper
1 c Cooked spinach, squeezed and Chopped
1/2 c Julienned roasted red Peppers or pimentos (only about 5 grams carbs for the whole .5 cup)
6 Garlic cloves, sliced
1/2 c Grated Parmesan cheese
2 tb Oil
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, cool completely and slice into servings.
They certainly appeal Lynne A. Your first post is there. It was marked as spam for some reason, I recovered it.
Good luck with the Anabolic Diet. If you have questions, feel free to ask.
Thanks, and I will! My biggest challenge right now is that I have to do the diet dairy free, I developed a milk allergy very recently. No more cheese or cream, sad to say. So I guess lots of beef, salmon, and olive oil in my future. And I will be experimenting with goat’s cheese, very carefully. Hopefully I will be able to tolerate that, it will help a lot with the fat cals.
Beef Carnitas
From Cooking Light, with my mods
Cooking spray-use canola oil
1 cup chopped onion
3 garlic cloves, crushed
2 pounds beef stew meat, trimmed and cut into 1-inch pieces
1 cup less-sodium beef broth
1 teaspoon sugar-or splenda
3/4 teaspoon salt
1/2 teaspoon crushed red pepper
1 large unpeeled orange wedge-I haven’t tried it, but I bet you could use just a drop of orange extract to cut the carbs even further.
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.
Yield: 4 cups (serving size: 1/2 cup) (make this larger servings)
NUTRITION PER SERVING
CALORIES 180(40% from fat); FAT 8g (sat 3g,mono 3.4g,poly 0.3g); PROTEIN 22.2g; CHOLESTEROL 71mg; CALCIUM 16mg; SODIUM 320mg; FIBER 0.4g; IRON 2.5mg; CARBOHYDRATE 3.5g
Try this on top of your salad, delicious!
Last one for today:
Crab and Spinach Stuffed Flounder
4 (4 oz.) Flounder Fillets
1 (10 oz.) package 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, mayonnaise, mustard 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.
This is so good it’s probably illegal in some states ;>)
Lynne,
I’m also doing it dairy free actually. It works. As you write: more beef, more salmon,…
Btw if you have an allergy from eggs: boil them. See if it makes a difference. It does for me.
Good luck with the anabolic diet.
I’ll need to go to the grocery Lynne A
And lots of spinach recipe, which I like a lot. Spinach very good to alkanize your body. Thanks again!
Fortunately, I can eat eggs fine, just no milk products. It’s very encouraging to hear that someone else is doing it successfully without all the cream, cheese, etc. I’ve found alternatives for most of those, but they are vegan items and not low carb, so only good for my carb up days.
Thanks for more recipes Mehdi, I’m looking forward to trying number 5, the filled chicken, it sounds delicious. I was watching TV last night and someone said, “Eating nutritious just gets so dull.” I believe you may have said it in the past, but I just thought, “It’s only dull and bland if you don’t know how to cook!”
On another, unrelated note, I finally started that blog I talked so much about, though I haven’t added anything of substance to it yet. It’s the url when you click on my name now, instead of my myspace address.
It’s not always easy I know Lynne A.
The whole point on the Anabolic Diet is:
-get your saturated fats, lots
-go for red meat
Cheese or not, you choose. It will probably more expensive if you don’t eat cheese. But sometimes we need to improvise.
Myeah I agree. Eating nutritious isn’t dull if you know how to cook.
Great that you finally started your blog. I’ll keep an eye on your training/diet. If I can help, I will Thryah.
Very interesting plan. How would this be adapted for females, or smaller people? At 54kg myself, I could not even begin to fathom eating 140g fat a day! I’m also not looking to be ‘bulky’, just lean and cut. Thanks, great site!
Read this article, lots of good info, especially for women considering the plan:
The Anabolic Diet on Muscle With Attitude
And the Anabolic Solution site
Exactly, any diet plan will require tweaking for the individual. For me, no cheese, but fortunately eggs are reasonable, and I really like them.
My second biggest issue will be going from 1400 kcals a day to 2600! My metabolism really dropped when I quit smoking this winter, so I had to cut calories accordingly-now I’m going to have to get them up beyond the 2200 I was eating! Olive oil shots, anyone?LOL
On a totally seperate note, any idea why my avi picture won’t take with MyBlogLog.com? I’ve tried a dozen times now and no luck-very irritating. My uploaded pics work fine, but not my avi-just wondered if I’m the only one? Oy!
Spinach is fabulous, one of my favorite veggies-especially raw. Stock up, it’s good eats!
Thanks, I’ll be looking forward to it, work of caution though, I’m not doing the anabolic diet, right now I’m trying to just get used to making healthier food choices before jumping right into a diet.
Great recipes..
I generally do not cook but after reading these I am planing to start cooking really soon
Lynne,
Congraz on quitting smoking. I’m smoke free since april 2006. You might try to add calories slowly: adding 500 every week/2 weeks until you’re at 2600. Just to get used to all the food.
Mybloglog: it needs to be a jpg, jpeg or gif. Max size 1,5mb.
Females react the same way to the diet as man. So they should it the same. The only difference is the amount of calorie intake, which depends on your weight: 18x your bodyweight in lbs. At 54kg that’s 2100kcal. More than on another diet, but this is the Anabolic Diet. You’ll lose water, you’ll lose fat. You’ll be leaner than on any other diet eating the same amounts of calories.
140g fat a day seems a lot to beginners. I’m eating 200g fat a day. You need to remember that you’re not eating carbs. Your body needs energy: that’s the fat. Don’t fear fat. As always: fat doesn’t make you fat, excess calories do.
Check out the section on the Anabolic Diet as well as the links provided by Lynne A.
Did these Anabolic Diet recipes make you hungry Harsh?
Ok Thryah. You don’t need to be on the Anabolic Diet, whatever works for you
I’ll keep an eye on your blog.
Congrats to you too, over a year quit!
I think your idea about adding in more kcals every week is a good one, it’s hard to make such a big jump otherwise.
Mybloglog is on my list now, I’ve tried repeatedly and it just won’t do it. And tech support isn’t exactly hurrying to answer my question Oh well, if you want to see who you’re talking to, you can still click, and visit my album!
Salmon Fillets in Pouch with Vegetables ]
5 Tablespoons butter
2 Tablespoons Soy Sauce
4 Salmon Filets
1/2 lb Snow Peas
2 scallions sliced thin
4 teaspoons ginger grated ginger
dash pepper
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.
Number of Servings: 4
Beef and Broccoli in Garlic Sauce
Ingredients
1 lb Beef steak
1 tb Vegetable oil
1/2 ts Salt
1 ds White pepper
1 1/2 lb Broccoli
1 ts Cornstarch
1 ts Sesame oil
1/4 c Chicken broth
2 tb Vegetable oil
1 tb Vegetable oil
1 tb Finely chopped garlic
1 ts Finely chopped ginger root
2 tb Brown bean sauce
Trim any excess fat from beef steak; 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.
Really good, even my kids liked this!
Italian Beef
1.5 cups water
3 beef bouillon cubes
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.
Number of Servings: 8
On a carb day, serve this with some crusty bread. On a fat day, I’d pour some of the sauce over some cabbage cooked in butter until lightly browned and a little crispy. Or broccoli, always a good choice ;>)
Another stuffed chicken breast recipe, I think it’s different enough to post though.
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.
Serves 6.
Lynne A,
I’m using a plugin to show the pictures of commenters, MyAvatar it’s called. I’ve contacted the guy who made the plugin & told him the problem.
Appearently, the problem only appears if you don’t fill in a website when commenting. In other words: put something in website url when you post. It can be a personal blog, but it can also be a link to myspace, facebook, … Whatever. When you do that, your picture will show in the comments.
So much recipes Lynne A
Do you mind if I put your recipes together in one post so it’s easiely accessible to all readers? Thanks for sharing them, you’re doing a great job!
Sure, that’s fine with me. I’ll be adding more as I come across good ones, too. (Can you tell I like to eat well, no matter what food plan I am on?LOL)
Well, look there-it worked!LMAO
You’ve put 9 online Lynne A. If you got one more, 10 looks better than 9
Your picture works too now. Good.
LOL! Ok, Mehdi, just for you, one more! I haven’t tried this one yet, though-hope that’s ok. It sounds really good.
Smoky & Spicy Chicken Breasts — 8 Servings
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 (200C).
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.
Prep time: 15 mins
Cook time: 40 mins
Per serving: 306 cals; 43g protein; 5g carbs; 11g fat (3g saturated); 119mg cholesterol; 497mg sodium; 0g dietary fiber.
Source: Williams-Sonoma’s Everyday Roasting
If you want to switch out thighs for the breasts, should be fine.
This is the Anabolic Diet Lynne A: I’m definitely going for the chicken thighs
Thanks for another great recipe.
Hehehe! You can have mine, I’ll just slather chicken breasts in olive oil. Never been a fan of dark meat chicken-but since I love beef and pork it’s ok :>)
I used to eat chicken breast until I got on the Anabolic Diet, Lynne A. Maybe you’ll start appreciating it more now. Who knows
hi mehdi, I’ve dugg up a list of 1000 atkins diets on the web. are they usable during the low carb weekdays in the AD? I find it hard to come up with AD recipes so an extra 1000 would make my life easier.
Riina. I can’t say if the whole 1000 recipes are good without taking a closer look at them. Check the 101 foods to eat on the Anabolic Diet for some of the foods you can eat on weekdays & the anabolic diet guidelines.
I uploaded the list to rapidshare. this is a non-commercial list so don’t worry about copyright issue
I took a quick look at the list Riina. CarbsPerserving are indicated for all recipes. You need to take a look at that. Remember on the Anabolic Diet you can have maximally 30g of carbs a day. But these should come from your veggies/meats/eggs/…
So choose the recipes that are very low in carb intake, that contain foods listed in the 101 foods Anabolic Diet list, that contain a lot ot red meat/cheese.
Example bottom third page. Cheese Thousand Island Dressing. It contains cottage cheese which is a nono on the anabolic diet, total carb intake per serving is +30g. That recipe wouldn’t work on the anabolic diet.