The Vertical Diet: What It Is And 3 Delicious Recipes to Try

This diet is popular among athletes and bodybuilders for its high protein and calories. This diet will seem restrictive to some, but athletes see a simple and effective way to get through a bulking season. Food options are limited, and the primary food sources are red meat and rice.

Since you can’t entirely depend on meat and rice to get all your nutrients, you’ll supplement the diet with grains, fruits, vegetables, and fats. Adding these foods in will provide your body with all the fiber, vitamins, and minerals it needs for a healthy bulk.

Animal protein sources: beef, chicken, fish, pork, turkey, eggs
Carbohydrate sources: white rice, potatoes, sweet potatoes, squash, carrots, fruit
Vegetables: spinach, kale, broccoli, asparagus, peppers, mushrooms
Fats: avocado, olive oil, coconut oil, butter, ghee
Dairy: yogurt, cheese
Fruits: berries, citrus fruits, melons, apples, bananas, etc.
Nuts and seeds: almonds, cashews, chia seeds, flax seeds, pumpkin seeds, etc.
Grains and legumes: oats, quinoa, lentils, chickpeas, etc.
Beverages: water, tea, coffee, bone broth, electrolyte drinks, etc.

1) Increased muscle mass and energy

The vertical diet is popular amongst weightlifters for a reason. By eating meals of mostly red meat and rice, you’ll be consuming a higher amount of protein and calories. Your energy levels and muscle mass increase and boost athletic performance.

If the goal is to put on mass, this diet will take you there with less stomach pain.

2) Improved Digestion

Since this diet focuses on easy-to-digest nutrient-dense foods, it reduces bloating and gas build-up.

3) Simplicity

This diet’s restrictive nature can be a gift through the correct lens. Since this diet is designed for bulking, a limited palette will make meal prepping and sticking to your diet easier.

1) Not sustainable

If you’re looking for a healthy diet you can follow forever, this is not it. As stated above, this diet is very restrictive and does not give your body all nutrients it needs to survive. You won’t be at death’s door after six months, but speaking with a dietitian before or during the experience is best.

2) It’s expensive

Meat is expensive! And vertical diet meals mainly consisting of red meat is bound to run up the bill. This is yet another reason to rely on this diet temporarily and plan.

3) Animal Products

This diet focuses on red meat and other animal products such as eggs and yogurt. So any vegans or plant-based dieters will, sadly, have to look elsewhere.

Beef and Sweet Potato Hash

Ingredients

• 1 pound grass-fed ground beef
• 2 peeled and sliced sweet potatoes
• 1 red bell pepper, chopped
• 1 chopped onion
• 2 minced garlic cloves
• Season with salt and pepper to taste
• Olive oil
• Fresh parsley, chopped

Heat a large pan on medium or high and throw in a tablespoon of olive oil. Thoroughly cook the meat of your choice while cooking the potatoes, bell peppers, garlic, and onions until soft. Once finished, season to taste with salt and pepper before topping with chopped parsley.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 zucchinis cubed
• 2 red onions sliced
• 2 bell peppers sliced
• 8 skewers
• Season with salt and pepper
• Oil

Soak skewers for 30 minutes and preheat the grill on a medium to high setting. When your skewers are done soaking, begin threading chicken and vegetables onto them. Brush with oil and season to taste with salt and pepper. Throw them on the grill and rotate periodically for 12-15 minutes. Cook until your delicious vegetables are soft and the chicken is cooked through.

Ingredients

• 8 oz. fillet of wild-caught salmon
• 1 cup quinoa, cooked
• 1 cup fresh mixed greens
• 1/2 cup halved cherry tomatoes
• 1/4 cup almonds, sliced
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper

Heat a grill (or pan) at medium to high temperatures. Grill each side of the salmon for 3-4 minutes. After, season with salt and pepper, then hold the salmon on heat until it’s cooked through. Add cooked quinoa, mixed greens, cherry tomatoes, and sliced almonds in a large mixing dish. When the salmon is done, flake it and combine it with the other ingredients. Drizzle with a dressing of your choice, and enjoy!

The vertical diet is a great way to gain some extra muscle. And while it can be considered restrictive, its simplicity makes it reliable and effective. The vertical diet will make you feel more energized, help with digestion, and add extra muscle to your body. As for those struggling to eat more in a day, this diet’s focus on nutrient density will allow you to eat less food while consuming more calories.

However, this dietary plan comes with drawbacks, as it doesn’t contain all the nutrients your body needs meaning it’s not sustainable long-term, and it’s reliance on red meat as a primary food source makes it expensive.