Anabolic French toast is possibly the easiest starting recipe for those curious about following an anabolic diet. It’s also incredibly convenient to meal prep ahead of time, making it a breakfast staple for much of the anabolic community. If you’d like to try your hand at making this meal-prepped bread, look to the recipes detailed at the end of this article! Before that though, I’ll be answering some of the main questions surrounding this dish.
What Is An Anabolic Recipe?
Anabolic meals, or anabolic recipes, are typically dishes with a high protein content and low fat. Following an ’anabolic diet’ usually means alternating days of eating foods low in carbohydrates and days eating foods that are high in carbohydrates.
This diet created by a competitive powerlifter called Di Pasquale with the aim of gaining muscle mass (bulking) while keeping stores of body fat low in mind.
What Is Anabolic French Toast?
Anabolic French toast is a version of French toast that follows these guidelines on fat, carb, and protein content.
Traditional French toast is already pretty close to these guidelines by itself, as it has a low(ish) fat content and is high in carbs and protein. Recipes for anabolic versions of French toast simply change a few factors to exaggerate these features even further.
When Should I Eat Anabolic French Toast?
Anabolic French toast is excellent to eat both before and after working out.
This is because the carbohydrates in it aid in muscle recovery, and also give you the energy you need to be able to work out well in the first place.
French Toast Nutrition
Is Anabolic French Toast Good For Weight Loss?
While anabolic French toast is generally a ’healthy’ food, it’s important to note that it may not be the best for weight loss. This is because the recipe was created with the intention of bulking in mind – so, in other words, increasing muscle mass. While you may lose fat deposits when increasing muscle mass, you may not necessarily lose weight as muscle makes up part of your weight.
However, this food is perfectly healthy for most and is valuable in terms of potential energy due to its high carbohydrate content. This is why it’s important to evaluate foods that are touted as promoting weight loss, as they are not inherently healthy by virtue of being low in calories.
The most important thing when it comes to health is the nutrients your food is providing, where it fits in with the rest of your diet, and your specific healthcare/dietary needs according to health conditions and lifestyle rather than your aesthetic goals.
Anabolic French Toast Macros
|Total Fat||2 grams|
|Total Carbs||48 grams|
|Dietary Fibre||9 grams|
What Are Macros?
The term ’macro’ or ’macros’ refers to macronutrients, an umbrella term used to group different types of nutrients that are most used or expended by the body. Essentially, they are the types of nutrients present in foods (carbohydrates, protein and fats) that are most important for providing the energy that maintains the structures and systems within the body functioning well.
Anabolic French Toast Recipe & Meal Prep Instructions
Serves: 1 person (4 slices of toast)
|Prep Time:||Cook Time:|
|5 minutes||5 minutes|
The recipe detailed here was created by YouTuber Remington James. This first version I’ve transcribed below only makes 1 slice of toast so you can multiply the ingredients by however many you’d like to make. However, I’ve also added in the instructions and ingredient amounts needed for meal prepping enough for an entire week. You can find this below the single serve recipe.
|– 4 slices of plain white bread (low cal, 65kcal per slice is good)|
|– 276 grams of liquid egg whites|
|– 2 grams of cinnamon|
|– 5 grams of vanilla extract|
|– 3 grams of a zero calorie sweetener|
|– Sugar-free syrup|
How Do You Do Anabolic French Toast
- Whisk together
Begin by adding the liquid egg whites into a mixing bowl, along with the cinnamon, vanilla extract, and sweetener. Use a whisk to mix them together well.
- Dip bread
Take your bread slices and dip them into the mixture one at a time, making sure to get both sides thoroughly soaked.
- Prep pan
Then, take a skillet or frying pan and grease it with a little non-stick spray. Turn your heat up to medium before placing your pan onto burner.
After this, place your bread into the pan (do one slice at a time if you have to) and fry it for a minute or two before flipping over and doing the same to the other side.
Repeat until all slices are done.
Anabolic French Toast: For One Week’s Worth Meal Prep
- 24 slices of plain white low calorie bread
- 1656 grams of liquid egg whites
- 12 grams of cinnamon
- 30 grams of vanilla extract
- 18 grams of zero calorie sweetener
- Sugar-free syrup
- Once again, add the liquid egg white, cinnamon, vanilla extract, and zero calorie sweetener to a bowl – but this time make it a large mixing bowl. Whisk them together until well incorporated.
- Prep your baking sheets by taking three large sheet pans and lining them with baking paper. You can also grease the paper with a little non-stick spray. Set these aside to receive your slices later.
- After this, take your bread slices and dunk them into the mixture. As there’s enough liquid to submerge multiple slices, you can work in this manner to speed things up. Just be careful not to overload the bowl, and make sure your bread absorbs the mix well on both sides.
- After dipping, lay your bread out on the baking sheets, making sure to let any excess white drip off beforehand. Do not overlay slices – use more baking sheets or pans if need be. Repeat until all twenty four bread slices are done.
- Let your oven preheat to 425°F, or a little less if you don’t like your French toast super crispy. Once it reaches your desired temperature, slide in as many sheet pans as you can fit in your oven – if they don’t all fit, just work in batches. If your oven has a convection mode, be sure to use it. Bake your anabolic French toast for fifteen minutes before flipping them and baking for another five to ten more minutes to finish. If you’d like to heat your prepped toast in an oven or pan before eating, skip the last five minutes cooking.
How To Store
- After baking, take your pans out and let them cool down to room temperature. This is important for keeping your toast from turning soggy.
- Once your slices are sufficiently cooled, put them into your container of choice. You can either store them all together, or put 1 serving’s worth into individual meal-prep containers (I’ve linked these below). You can put the syrup in at this point if you’d like, but if you plan to heat your toast up before eating I’d recommend adding it to your toast when serving.
- After adding all your toast to the sealed container(s), simply put them in the fridge! Here, your anabolic French toast will last for a week. Alternatively, freeze them (don’t add syrup if you plan to do this) and pop them into the toaster to reheat. They will last longer this way too, keeping for up to three weeks.
And here’s the link to the meal prep containers, as promised!
More Ideas For Your Anabolic French Toast
If you want to try this recipe but maybe aren’t the biggest fan of all of the ingredients, have a look at some of these potential substitutions you can make. They’re also great if you just want to change things up and try something new! However, keep in mind that these will slightly affect the nutritional content of your French toast.
You can try…
- using maple extract in place of vanilla extract
- using pumpkin spice instead of cinnamon
- adding thirty grams of flavored protein powder
- using whole-wheat bread
- adding zero-sugar chocolate syrup
- adding low-fat whipped cream
- adding your favorite fruits!
Once prepared, anabolic French toast can last for up to three months in the freezer. Just make sure that it is stored in an airtight container, and to not add syrup before freezing. In addition to this, it’s important to think about the freezing process when actually prepping your food. Be sure to take specific steps for freezing, and keep different elements of this (such as avoiding freezer burn) in mind. BE especially mindful of these things if you decide to make frozen french toast sticks to cook in the air fryer with your anabolic toast.
The recipe was created with the intention of bulking in mind – so, in other words, increasing muscle mass. While you may lose fat deposits when increasing muscle mass, you may not necessarily lose weight as muscle makes up part of your weight.
Anabolic French Toast: What To Remember
This anabolic French toast is not only a breakfast staple for many, but is both an excellent pre AND post work out food! The high concentration of macronutrients make this dish excellent for aiding muscle recovery and giving you the energy you need for your busy day.
It’s quick and beyond easy to make, so be sure to try some out!
For more on toast, check out the blog: