THE VERTICAL

DIET COOKBOOK
HOW TO EAT YOUR WAY TO HEALTH, REACH YOUR
FITNESS GOALS AND FUEL YOUR BODY FOR LIFE
 STAN EFFERDING
BIO
St a n E ffe r ding is a n IF BB P r o fe s s io na l
bo dybuilde r a nd Wo r ld R e c o r d
Ho lding P o we r lift e r . He is one o f o nly
10 m e n in t he wo r ld t o e ve r t ot a l o ve r
2, 300 po unds r a w in c om pe t it io n.
St a n ho lds t he t it le a s t he Wor lds
St r onge s t Bo dybuilde r .

St a n s t udie d E xe r c is e Sc ie nc e a t t he
U nive r s it y o f Or e go n a nd ha s be e n
t r a ining high s c ho o l, Co lle gia t e , a nd
P r o fe s s io na l a t hle t e s fo r o ve r 25
ye a r s .

St a n c o nduc t s s e m ina r s a ll ove r t he

c o unt r y fo r va r io us s po r t s a nd
nut r it io n a nd t r a ining t e c hnique s .

He ha s a ppe a r e d in m a ny m a ga zine s
a nd wr it e s fo r Mus c ula r D e ve lo pm e nt ,
F le x Ma ga zine a nd P owe r Ma ga zine .

St a n is a ls o a s uc c e s s ful E nt r e pr e ne ur
ha ving built t hr e e diffe r e nt s t a r t -up
bus ine s s e s int o m ult i-m illio n do lla r
c o m pa nie s .

DEREK MOLESWORTH
BIO

D e r e k is t he Co -F o unde r , a lo ng wit h St a n, o f T he V e r t ic a l Die t ™ Me a l P r e p. He is a n

e nt r e pr e ne ur t ha t ha s la unc he d s e ve r a l s t a r t up c o m pa nie s a nd t ur ne d t he m int o
m ult i-m illio n do lla r bus ine s s e s .

He wa s a c o m pe t it ive po we r lift e r in t he m id 1990’s wit h a c o m pe t it io n s qua t o f

800lbs a nd a 503lb be nc h pr e s s . He wa s a s po ns o r e d a t hle t e by T win L a b a s we ll.
He ’s c o m m o nly r e fe r r e d t o a s < T he Wiza r d Be hind t he Cur t a in= by his c o lle a gue s .
He a ls o ha s a P h. D in Biolo gic a l Sc ie nc e a nd is a m e m be r o f Me ns a .
 CONTENTS
TESTIMONIALS BREAKFASTS
2 Dawn s Story
'
4 Country Breakfast Scramble
2 Brandon s Story '
w Sweet Potato
/

8 Erik s Story
'
5 Country Breakfast Scramble
21 Rebecca s Story '
w Yukon Gold Potato
/

30 Skuli s Story
' 6 Country Breakfast Scramble Low
34 Lucas Story'
Carb
41 Josh s Story
'

BEEF

10 Ground Beef Monster Mash w Sweet Potatoes

/

11 Ground Beef Monster Mash w Yukon Gold Potatoes

/

12 Ground Beef Monster Mash Low Carb

13 Deluxe Ground Beef Monster Mash w Sweet Potatoes
/

14 Deluxe Ground Beef Monster Mash w Yukon Gold Potatoes

/

15 Deluxe World s Strongest Ground Beef Mash

'

16 World s Strongest Ground Beef Mash

'

17 Deluxe World s Strongest Ground Beef Mash w Scramble

' /

18 World s Strongest Ground Beef Mash w Scramble

' /

19 Deluxe Ground Beef Monster Mash

 CONTENTS
BISON SALMON
22 Ground Bison Monster Mash w Sweet
/
30 Line Caught Salmon w Rice Spinach
/ , &

Potatoes Peppers
23 Ground Bison Monster Mash w Yukon
/ 31 Line Caught Salmon Low Carb
Gold Potatoes
24 Deluxe Ground Bison Monster Mash w /

Sweet Potatoes
25 Deluxe Ground Bison Monster Mash
w Yukon Gold Potatoes
/

26 Deluxe Ground Bison Monster Mash

Low Carb
27 Deluxe Ground Bison Monster Mash

STEAK CHICKEN
34 Grass Fed Steak w Green Beans
/ &
39 Chicken Breast w Rice Spinach
/ , &

Yukon Gold Potato Peppers

35 Grass Fed Steak w Spinach Peppers
/ , &

Yukon Gold Potato

36 Grass Fed Steak w Spinach Peppers
/ , &

Rice
37 Grass Fed Steak Low Carb
 DAWN'S STORY
"I lost 100lbs and went from 50% body fat to18%
fat percentage within a year"

www.instagram.com/mrs_dkfamfit

I had been trying to lose 100lbs with the traditional bodybuilding method of severe calorie
restriction with dry chicken and tilapia, tons of cardio, and lifting even though I felt completely
depleted. The weight wasn’t coming off, I felt depressed, and my hormones were severely
unbalanced. I was losing my hair, had zero sex drive, was exhausted all the time, my immune
system was tanked, my blood pressure was high, I had metabolic syndrome and my PCOS and
Endometriosis were raging out of control. Once we bought and read the book we thought
trying me on the weight loss protocol would greatly benefit me in losing the weight and as I
progressed my thinking shifted from just losing the weight to believing it might be possible for
me to realize my lifelong dream of competing in bodybuilding that I never thought possible all
the years I wasted obese.

The Vertical Diet has changed my health and my life tremendously. I was able to lose 100lbs
and go from a 50% fat percentage to an 18% fat percentage within a year. My blood pressure
went down, I was no longer insulin resistant, my sex drive returned, my hair started growing
back thicker. I was no longer experiencing the debilitating pain flares I would get from
endometriosis or the ovarian cysts that would send me to the hospital when they ruptured. I
had energy to spare even being a teacher, a busy mom of three, and lifting several times a
week. My sleep improved and so did my recovery. Even though I had set out to do
bodybuilding my lifts were increasing so much I’m not on track for my first powerlifting meet in
September. My squat went from the bar to 300lbs, my deadlift is now at 280lbs and my bench
is 160lbs. I weigh 135 and I’m 35 years old.

The Vertical Diet gave me my health back. It taught me to eat nutrient dense food and truly
fuel my body. It turned me into an athlete when I never though that would be possible for me.
It has also given me the gift of years added to my lifespan.

1
 BRANDON'S STORY
"I was stuck on the idea that the more you ate the
stronger you would become"

www.instagram.com/livingproofpickup

The vertical diet was brought to my attention when i was weighing over 300+lbs at 20 years
old as an active powerlifter squatting and deadlifting over 700 lbs and benching 500 lbs. I
remember seeing a interview on youtube with Stan and Mark Bell and it blew me away, I
began at once.

I switched to the vertical diet because i was stuck on the idea that the more you ate the
stronger you would become, but I found i was increasing my body fat more than anything at
one point as i was force feeding myself. I wanted to loose 100lbs but surpassed that and lost
130lbs.

It has helped me with digestion, I don't feel bloated anymore, I feel more energetic when it
comes to daily life and training and i no longer want to take naps in the day like i used to do.
The biggest benefit i received was how it changed my body overall, body composition changes,
actually getting stronger as I lost weight to a certain extent, how energetic I felt and the
benefits from the micronutrients. I will be sticking with the vertical diet as i climb my way up to
hopefully compete at the worlds strongest man in the future.

2
BREAKFASTS

3
 COUNTRY BREAKFAST
SCRAMBLE WITH
SWEET POTATO

Our Egg Scramble is rich in vitamin K2 which protects the arteries from calcification. Eggs are
one of the richest food sources of choline; which prevents fatty liver disease and improves
cognitive function. They are also rich in biotin which is essential for beautiful hair, skin and
nails. Mix in our custom blend of spinach and peppers prepared in beef tallow and bone broth
and you’re adding beneficial amounts of calcium, magnesium, potassium, vitamin A and
vitamin K1 to your meal. Aside of sweet potatoes provides additional potassium, fiber and
carbohydrates to fuel your training. We included a discreet blend of thinly sliced bacon and
cheese in the scramble for out-of-this-world flavor that’s packed with B-Vitamins and Zinc.

INGREDIENTS MACROS

1.25 oz diced red pepper Protein 25g

1.88 oz chopped spinach Carbs 33g
2.1 oz eggs Fats 24g
0.25 oz bacon bits Calories 450
1.5 oz shredded cheddar
cheese
4 oz diced sweet potato

METHOD
1. Dice potato and roast at 425 degrees until cooked
2. Dice red pepper
3. Chop spinach
4. Dice bacon bits
5. Whisk eggs
6. Heat pan and mix all ingredients together
7. Once all ingredients are cooked through, top with cheese until cheese is melted and take
off heat.

4
 COUNTRY BREAKFAST
SCRAMBLE WITH
YUKON GOLD POTATO

Our Egg Scramble is rich in vitamin K2 which protects the arteries from calcification. Eggs are
one of the richest food sources of choline; which prevents fatty liver disease and improves
cognitive function. They are also rich in biotin which is essential for beautiful hair, skin and
nails. Mix in our custom blend of spinach and peppers prepared in beef tallow and bone broth
and you’re adding beneficial amounts of calcium, magnesium, potassium, vitamin A and
vitamin K1 to your meal. A side of yukon gold potatoes provides additional potassium, fiber
and carbohydrates to fuel your training. We included a discreet blend of thinly sliced bacon
and cheese in the scramble for out-of-this-world flavor that’s packed with B-Vitamins and Zinc.

INGREDIENTS MACROS

1.25 oz diced red pepper Protein 26g

1.88 oz chopped spinach Carbs 29g
2.1 oz eggs Fats 24g
0.25 oz bacon bits Calories 440
1.5 oz shredded cheddar
cheese
4 oz diced yukon gold
potato

METHOD
1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Dice red pepper
3. Chop spinach
4. Dice bacon bits
5. Whisk eggs
6. Heat pan and mix all ingredients together
7. Once all ingredients are cooked through, top with cheese until cheese is melted and take
off heat

5
 COUNTRY BREAKFAST
SCRAMBLE LOW CARB

Our Egg Scramble is rich in vitamin K2 which protects the arteries from calcification. Eggs are
one of the richest food sources of choline; which prevents fatty liver disease and improves
cognitive function. They are also rich in biotin which is essential for beautiful hair, skin and
nails. Mix in our custom blend of spinach and peppers prepared in beef tallow and bone broth
and you’re adding beneficial amounts of calcium, magnesium, potassium, vitamin A and
vitamin K1 to your meal.

INGREDIENTS MACROS

3.2 oz diced red pepper Protein 37g

4.8 oz chopped spinach Carbs 15g
8 oz eggs Fats 27g
Calories 440

METHOD
1. Dice red pepper
2. Chop spinach
3. Whisk eggs
4. Heat pan and mix all ingredients together
5. Once all ingredients are cooked through, top with cheese until cheese is melted and take
off heat.

6
LUNCH &
DINNERS

7
 ERIK'S STORY
"If it wasn't for The Vertical Diet, I'm not even
sure I'd have a life at all at this point"

www.instagram.com/erik_didomizio1918

Before the diet, I was horribly overweight. Constant aches and pains but haven't had an injury
in a long time. I was beginning to stall in the strength department, progress really slowed
down a few months before I looked at the diet. Terrible digestive issues and my health was
riding back seat to my lifting. Needless to say, I avoided the doctor out of fear of what was
going on inside my body and hearing about it. After finally going to the doctor, he saw me and
basically told me to stop being an idiot before bad things happen soon.

After adopting the diet for a few months, my health and psychological issues melted away
I discovered how to be in tune with my body and hear what its telling me to make those fine
tune changes in the diet when necessary. I learned that the human body is capable of some
pretty amazing things given the right motivation and plan of attack..I would recommend this
diet to everybody who's willing to listen!

If it wasn't for The Vertical Diet, I'm not even sure I'd have a life at all or how good it'd be
looking at this point. Thanks to you guys I'm healthier than ever. I'm happier than ever, have
more confidence, stronger for my weight and I'm always going to live Vertical. Theres a reason
why so many people say that. Want to be happy looking at the mirror and at the gym? Go
Vertical!

8
BEEF

9
 GROUND BEEF
MONSTER MASH WITH
SWEET POTATOES

Our Ground Beef Monster Mash™ is a Vertical Diet™ signature offering. The ground beef
version is a delicious and easy to digest mixture of lean beef and moist medium grain rice
blended together with a healthy slow boiled chicken bone broth. A side of sweet potatoes
provides additional potassium, fiber and carbohydrates to fuel your training.

INGREDIENTS MACROS

0.77 oz rice Protein 25g

0.74 oz water Carbs 45g
0.74 oz chicken broth Fats 21g
3.69 oz ground beef 81/19 Calories 480
0.03 oz beef fat
Pinch sea salt
4 oz diced sweet potato

METHOD
1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Dice red pepper
3. Chop spinach
4. Cook veggies
5. Cook rice using chicken broth and water
6. Ground the beef with tallow, salt and spinach, cook beef to acquired preference
7. Combine all ingredients

10
 GROUND BEEF
MONSTER MASH WITH
YUKON GOLD
POTATOES

Our Ground Beef Monster Mash™ is a Vertical Diet™ signature offering. The ground beef
version is a delicious and easy to digest mixture of lean beef and moist medium grain rice
blended together with a healthy slow boiled chicken bone broth. A side of yukon gold potatoes
provides additional potassium, fiber and carbohydrates to fuel your training.

INGREDIENTS MACROS

0.77 oz rice Protein 25g

0.74 oz water Carbs 42g
0.74 oz chicken broth Fats 21g
3.69 oz ground beef 81/19 Calories 470
0.03 oz beef fat
Pinch sea salt
4 oz roasted yukon potatoes

METHOD
1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Cook rice using chicken broth and water
3. Ground the beef with tallow, salt and spinach, cook beef to acquired preference
4. Combine all ingredients

11
 GROUND BEEF
MONSTER MASH LOW
CARB

Our Ground Beef Monster Mash™ is a Vertical Diet™ signature offering. The ground beef
version is a delicious and easy to digest mixture of lean beef blended together with a healthy
slow boiled chicken bone broth.

INGREDIENTS MACROS

7.92 oz ground beef 81/19 Protein 47g

0.07 oz beef fat Carbs 5g
Pinch sea salt Fats 46g
2.4 oz frozen spinach Calories 620
1.58 oz frozen red peppers

METHOD
1. Dice red pepper
2. Chop spinach
3. Cook veggies
4. Ground the beef with tallow, salt and spinach, cook beef to acquired preference
5. Combine all ingredients

12
 DELUXE GROUND BEEF
MONSTER MASH WITH
SWEET POTATOES

Our Deluxe Ground Beef Monster Mash™ is a Vertical Diet™ signature offering. The ground
beef version is a delicious and easy to digest mixture of lean beef and moist medium grain rice
blended together with a healthy slow boiled chicken bone broth. A side of sweet potatoes
provides additional potassium, fiber and carbohydrates to fuel your training. Mix in our
custom blend of spinach and peppers prepared in beef tallow and bone broth and you’re
adding beneficial amounts of calcium, magnesium, potassium, vitamin A and vitamin K1 to
your meal.

INGREDIENTS
MACROS

3.7 oz ground beef 81/19 Protein 25g

0.02 oz beef fat Carbs 45g
0.8 oz rice Fats 21g
0.75 oz water Calories 480
0.75 oz chicken broth
Pinch sea salt
1.1 oz frozen spinach
0.7 oz frozen red peppers
4 oz sweet potato

METHOD

1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Dice red pepper
3. Chop spinach
4. Cook veggies
5. Cook rice using chicken broth and water
6. Ground the beef with tallow, salt and spinach, cook beef to acquired preference
7. Combine all ingredients

13
 DELUXE GROUND BEEF
MONSTER MASH WITH
YUKON GOLD
POTATOES

Our Deluxe Ground Beef Monster Mash™ is a Vertical Diet™ signature offering. The ground
beef version is a delicious and easy to digest mixture of lean beef and moist medium grain rice
blended together with a healthy slow boiled chicken bone broth. A side of yukon gold potatoes
provides additional potassium, fiber and carbohydrates to fuel your training. Mix in our
custom blend of spinach and peppers prepared in beef tallow and bone broth and you’re
adding beneficial amounts of calcium, magnesium, potassium, vitamin A and vitamin K1 to
your meal.

INGREDIENTS MACROS

3.8 oz ground beef 81/19 Protein 27g

0.02 oz beef fat Carbs 45g
0.8 oz rice Fats 22g
0.7 oz water Calories 490
0.7 oz chicken broth
Pinch sea salt
1.1 oz frozen spinach
0.7 oz frozen red peppers
4 oz roasted yukon gold potato

METHOD

1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Dice red pepper
3. Chop spinach
4. Cook rice using chicken broth and water
5. Ground the beef with tallow, salt and spinach, cook beef to acquired preference
6. Combine all ingredients

14
 DELUXE WORLD'S
STRONGEST GROUND
BEEF MASH

What do you feed The World’s Strongest Man ... ? <The World's Strongest Meal= of course!!
We’ve created an 1,100 calorie Monster Mash™ to fuel yourself or the entire family. Mix in our
custom blend of spinach and peppers prepared in beef tallow and bone broth and you’re
adding beneficial amounts of calcium, magnesium, potassium, vitamin A and vitamin K1 to
your meal. Only the highest quality, nutrient dense, whole food will do for the athlete in you!!
For the budget conscious, it’s also the lowest cost-per-calorie of any Prep Meal on the Market!

INGREDIENTS MACROS

8.5 oz ground beef 81/19 Protein 58g

0.02 oz beef fat Carbs 94g
3.8 oz rice Fats 53g
3.6 oz water Calories 1100
3.6 oz chicken broth
Pinch sea salt
2.6 oz frozen spinach
1.7 oz frozen red peppers

METHOD

1. Dice red pepper

2. Chop spinach
3. Cook veggies
4. Cook rice using chicken broth and water
5. Ground the beef with tallow, salt and spinach, cook beef to acquired preference
6. Combine all ingredients

15
 WORLD'S STRONGEST
GROUND BEEF MASH

What do you feed The World’s Strongest Man … ? <The World’s Strongest Meal= of course!!
We’ve created an 1,100 calorie Monster Mash™ to fuel yourself or the entire family. Only the
highest quality, nutrient dense, whole food will do for the athlete in you!! For the budget
conscious, it’s also the lowest cost-per-calorie of any Prep Meal on the Market!

INGREDIENTS MACROS

8.6 oz ground beef 81/19 Protein 56g

0.1 oz beef fat Carbs 89g
3.8 oz rice Fats 55g
3.7 oz water Calories 1100
3.7 oz chicken broth
Pinch sea salt

METHOD

1. Cook rice using chicken broth and water

2. Ground the beef with tallow and salt, cook beef to acquired preference
3. Combine all ingredients

16
 DELUXE WORLD'S
STRONGEST GROUND
BEEF MASH WITH
SCRAMBLE

The World's Strongest Meal just got stronger. We’ve added The incredible edible egg to our
exclusive signature meal for even more muscle building and health benefits. Eggs contain
Vitamin K2 for heart health, Choline to protect against fatty liver disease and Biotin for healthy
skin, hair and nails. Cholesterol in eggs is vital for the manufacturing of hormones and
research shows that eggs improve muscle mass and strength. And if all that wasn’t enough,
the new Worlds Strongest™ Meal with our egg scramble tastes delicious. This blend of eggs,
cheese, and thinly sliced bacon makes this taste amazing. It is by far the highest calorie and
lowest cost per calorie of any prepared meal on the market.

INGREDIENTS METHOD

9.4 oz ground beef 81/19 1. Dice red pepper

0.1 oz beef fat 2. Chop spinach
3.9 oz rice 3. Dice bacon bits
4. Whisk eggs
1.9 oz water
5. Heat pan and mix all ingredients
1.9 oz chicken broth
together
Pinch sea salt
6. Once all ingredients are cooked
5 oz frozen red peppers
through, top with cheese until
6 oz spinach cheese is melted and take off heat
3.5 oz scrambled eggs 7. Cook rice using chicken broth and
0.4 oz bacon water
1 oz shredded cheddar cheese 8. Ground the beef with tallow, salt
and spinach, cook beef to acquired
MACROS preference
9. Combine all ingredients
Protein 86g
Carbs 60g
Fats 81g
Calories 1330

17
 WORLD'S STRONGEST
GROUND BEEF MASH
WITH SCRAMBLE

The Worlds Strongest™ Meal just got stronger. We’ve added The incredible edible egg to our
exclusive signature meal for even more muscle building and health benefits. Eggs contain
Vitamin K2 for heart health, Choline to protect against fatty liver disease and Biotin for healthy
skin, hair and nails. Cholesterol in eggs is vital for the manufacturing of hormones and
research shows that eggs improve muscle mass and strength. And if all that wasn’t enough,
the new Worlds Strongest Meal with our egg scramble tastes delicious. This blend of eggs,
cheese, and thinly sliced bacon makes this taste amazing. It is by far the highest calorie and
lowest cost per calorie of any prepared meal on the market.

INGREDIENTS MACROS

10 oz ground beef 81/19 Protein 88g

0.8 oz beef fat Carbs 50g
2 oz rice Fats 88g
2 oz water Calories 1370
2 oz chicken broth
Pinch sea salt
4.4 oz scrambled eggs
0.5 oz bacon
1 oz shredded cheddar cheese

METHOD

1. Dice bacon bits

2. Whisk eggs
3. Heat pan and mix ingredients together
4. Once all ingredients are cooked through, top with cheese until cheese is melted and take
off heat
5. Cook rice using chicken broth and water
6. Ground the beef with tallow and salt, cook beef to acquired preference
7. Combine all ingredients

18
 DELUXE GROUND BEEF
MONSTER MASH

Our Deluxe Ground Beef Monster Mash™ is a Vertical Diet™ signature offering. The ground
beef version is a delicious and easy to digest mixture of lean beef and moist medium grain rice
blended together with a healthy slow boiled chicken bone broth. Mix in our custom blend of
spinach and peppers prepared in beef tallow and bone broth and you’re adding beneficial
amounts of calcium, magnesium, potassium, vitamin A and vitamin K1 to your meal.

INGREDIENTS MACROS

5.6 oz ground beef 81/19 Protein 36g

0.1 oz beef fat Carbs 31g
1.2 oz rice Fats 33g
1.1 oz water Calories 570
1.1 oz chicken broth
Pinch sea salt
1.7 oz frozen spinach
1.1 oz frozen red pepper

METHOD

1. Dice red pepper

2. Chop spinach
3. Cook rice using chicken broth and water
4. Ground the beef with tallow, salt and spinach, cook beef to acquired preference
5. Combine all ingredients

19
BISON

20
 REBECCA'S STORY
"I lost FOUR clothing sizes in 6 weeks"

www.instagram.com/mrsrebeccaann

When I started the diet, I was starting to get back into shape. I had 33% body fat and a
moderate amount of muscle under the fat, thanks to years of weight training despite being
overweight and dealing with PCOS. I was still feeling sluggish and unable to meet all the goals
of my training. I was extremely stressed as I had just started a PhD program, and I was not
getting enough sleep. I felt bloated, hot all the time, and generally uncomfortable. In a word, I
felt BAD.

In the first 6 weeks, I lost 15# of fat, gained 2.5# of muscle, lost 17 inches on my thighs and
belly, and lost 5% of my overall body fat, but NONE of these stats tell the whole story; since I
began the Diet 11 weeks ago, I have lost FOUR clothing sizes. FOUR, and I am about to lose
another clothing size! I’ve lost enough body fat that I now have visible muscles and my body
feels much more solid. My face has completely changed shape, my eyes look bigger, my
dimples are bigger, and my neck is smaller. I am a completely different person, and while
people recognize me, people are often shocked if they haven’t seen me since I started the
diet.

Obviously I’m THRILLED that my appearance has changed so dramatically, but the quality of
life stuff is so much more important in the long run: My sleep is better, I have more energy in
the gym, I feel more awake and energetic overall, and I am satisfied by the food that I’m eating.

21
 GROUND BISON
MONSTER MASH WITH
SWEET POTATOES

Our Monster Mash™ is a Vertical Diet™ signature offering. A delicious and easy to digest
mixture of lean grass fed bison and moist medium grain rice blended together with a healthy
slow boiled chicken bone broth. A side of sweet potatoes provides additional potassium, fiber
and carbohydrates to fuel your training.

INGREDIENTS MACROS

3.4 oz bison Protein 27g

0.04 oz beef fat Carbs 52g
0.9 oz rice Fats 9g
0.8 oz water Calories 400
0.8 oz chicken broth
Pinch sea salt
4 oz diced sweet potato

METHOD
1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Cook rice using chicken broth and water
3. Ground the bison with tallow and salt, cook to acquired preference
4. Combine all ingredients

22
 GROUND BISON
MONSTER MASH WITH
YUKON GOLD
POTATOES

Our Monster Mash™ is a Vertical Diet™ signature offering. A delicious and easy to digest
mixture of lean grass fed bison and moist medium grain rice blended together with a healthy
slow boiled chicken bone broth. A side of yukon gold potatoes provides additional potassium,
fiber and carbohydrates to fuel your training.

INGREDIENTS MACROS

3.4 oz bison Protein 24g

0.04 oz beef fat Carbs 44g
0.9 oz rice Fats 8g
0.8 oz water Calories 350
0.8 oz chicken broth
Pinch sea salt
4 oz roasted yukon gold potato

METHOD
1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Cook rice using chicken broth and water
3. Ground the bison with tallow and salt, cook to acquired preference
4. Combine all ingredients

23
 DELUXE GROUND
BISON MONSTER MASH
WITH SWEET
POTATOES

Our Deluxe Monster Mash™ is a Vertical Diet™ signature offering. A delicious and easy to
digest mixture of lean grass fed bison and moist medium grain rice blended together with a
healthy slow boiled chicken bone broth. Mix in our custom blend of spinach and peppers
prepared in beef tallow and bone broth and you’re adding beneficial amounts of calcium,
magnesium, potassium, vitamin A and vitamin K1 to your meal.

INGREDIENTS MACROS

3.3 oz bison Protein 25g

0.04 oz beef fat Carbs 49g
0.9 oz rice Fats 8g
0.8 oz water Calories 370
0.8 oz chicken broth
Pinch sea salt
1.25 oz frozen spinach
0.8 oz frozen red pepper
4 oz diced sweet potato

METHOD
1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Dice red pepper
3. Chop spinach
4. Cook veggies
5. Cook rice using chicken broth and water
6. Ground the bison with tallow, salt and spinach, cook to acquired preference
7. Combine all ingredients

24
 DELUXE GROUND
BISON MONSTER MASH
WITH YUKON GOLD
POTATOES

Our Deluxe Monster Mash™ is a Vertical Diet™ signature offering. A delicious and easy to
digest mixture of lean grass fed bison and moist medium grain rice blended together with a
healthy slow boiled chicken bone broth. Mix in our custom blend of spinach and peppers
prepared in beef tallow and bone broth and you’re adding beneficial amounts of calcium,
magnesium, potassium, vitamin A and vitamin K1 to your meal.

INGREDIENTS MACROS

3.3 oz bison Protein 25g

0.04 oz beef fat Carbs 47g
0.9 oz rice Fats 8g
0.8 oz water Calories 360
0.8 oz chicken broth
Pinch sea salt
1.25 oz frozen spinach
0.8 oz frozen red pepper
4 oz diced sweet potato

METHOD
1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Dice red pepper
3. Chop spinach
4. Cook veggies
5. Cook rice using chicken broth and water
6. Ground the bison with tallow, salt and spinach, cook to acquired preference
7. Combine all ingredients

25
 DELUXE GROUND
BISON MONSTER MASH
LOW CARB

Our Deluxe Monster Mash™ is a Vertical Diet™ signature offering. A delicious and easy to
digest mixture of lean grass fed bison blended together with a healthy slow boiled chicken
bone broth. Mix in our custom blend of spinach and peppers prepared in beef tallow and
bone broth and you’re adding beneficial amounts of calcium, magnesium, potassium, vitamin
A and vitamin K1 to your meal.

INGREDIENTS MACROS

7.3 oz bison Protein 45g

0.06 oz beef fat Carbs 6g
0.8 oz chicken broth Fats 18g
Pinch sea salt Calories 360
2.75 oz frozen spinach
1.8 oz frozen red pepper

METHOD
1. Dice red pepper
2. Chop spinach
3. Cook veggies
4. Cook rice using chicken broth and water
5. Ground the bison with tallow, salt and spinach, cook to acquired preference
6. Combine all ingredients

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 DELUXE GROUND
BISON MONSTER MASH

Our Deluxe Monster Mash™ is a Vertical Diet™ signature offering. A delicious and easy to
digest mixture of lean grass fed bison and moist medium grain rice blended together with a
healthy slow boiled chicken bone broth. Mix in our custom blend of spinach and peppers
prepared in beef tallow and bone broth and you’re adding beneficial amounts of calcium,
magnesium, potassium, vitamin A and vitamin K1 to your meal.

INGREDIENTS MACROS

3.3 oz bison Protein 28g

0.04 oz beef fat Carbs 29g
0.9 oz rice Fats 10g
0.8 oz water Calories 320
0.8 oz chicken broth
Pinch sea salt
1.5 oz frozen spinach
1 oz frozen red pepper

METHOD
1. Dice red pepper
2. Chop spinach
3. Cook veggies
4. Cook rice using chicken broth and water
5. Ground the bison with tallow, salt and spinach, cook to acquired preference
6. Combine all ingredients

27
SALMON

28
 SKULI'S STORY
"I love that I don’t have to change my diet
whether I'm focusing on gaining muscle or cutting
fat"

www.instagram.com/skulisteinn

My training partner spiked my interest in it, we are from Iceland and are friends with Stefán
Sölvi and Hafþór "The Mountain" and we knew that they were following the diet. I had just
started training again after a 4-year lazy period and needed something to get me going again.
This diet is so simple and easy to follow so it was an easy choice. The plan was simple, more
mass, more power and less fat. Right away I felt a difference in my back and knees, pain and
swelling went down right away, I broke 3 spinous processes in my back and 1 in my neck in a
motorcycle crash a few years back so that limited my training a lot, since I don’t swell up as
much now I can train a lot more and work with a lot more weight.

The biggest benefit I have received is less pain throughout the day, more energy and
dramatically less fat. I love that I don’t have to change my diet if I'm focusing on gaining muscle
or cutting fat, I just change the amount of meat and rice and add more meals through the day,
like you say, the best diet is the one you follow and this one works perfectly for me

29
 LINE CAUGHT SALMON
WITH RICE, SPINACH &
PEPPERS

Our Line Caught Salmon is one of the worlds healthiest foods for the heart, brain, bones,
joints, nervous system and skin. Line Caught Salmon is loaded with omega 3’s, vitamin D, B-
vitamins, selenium, phosphorous, choline, iodine, biotin and potassium. A side of medium
grain rice is cooked in beef tallow and bone broth making it moist and delicious every time!
Served with rice, spinach, and peppers for a traditional, delicious, nutrient packed meal.

INGREDIENTS MACROS

4 oz parboiled rice Protein 27g

4 oz wild alaskan salmon Carbs 38g
2.4 oz frozen spinach Fats 6g
1.6 oz diced red pepper Calories 310

METHOD
1. Dice red pepper
2. Chop spinach
3. Cook veggies
4. Cook rice using chicken broth and water
5. Season salmon with butter or tallow, grill or pan fry and cook until desired taste
6. Combine all ingredients

30
 LINE CAUGHT SALMON
LOW CARB

Our Line Caught Salmon is one of the worlds healthiest foods for the heart, brain, bones,
joints, nervous system and skin. Line Caught Salmon is loaded with omega 3’s, vitamin D, B-
vitamins, selenium, phosphorous, choline, iodine, biotin and potassium.

INGREDIENTS MACROS

2.4 oz frozen spinach Protein 35g

1.6 oz diced red pepper Carbs 9g
4 oz wild alaskan salmon Fats 6g
Calories 230

METHOD
1. Dice red pepper
2. Chop spinach
3. Cook veggies
4. Season salmon with butter or tallow, grill or pan fry and cook until desired taste
5. Combine all ingredients

31
STEAK

32
 LUCAS' STORY
"I discovered that you don’t have to starve and
deprive yourself to get results"

www.instagram.com/ndlucas79

Before this diet I was a complete mess. Overweight, no motivation, recovering from massive
shoulder repair surgery, diabetes was out of control, just a BAD place to be. The diet seemed
like something I COULD look forward to eating every day. Meal Prepping for The Vertical Diet is
easy and takes about a half a day for a whole week. The diet is extremely easy to follow, in that
it was sort of like <comfort= food in a way. The food tastes great to the point that you’re looking
FORWARD to eating it. You’re not force feeding yourself something that you don’t really want
to eat because of the taste or texture.

After starting on The Vertical Diet, every health problem I had started improving day by day, I
no longer take blood pressure medication and cholesterol medicine and I went from 345 lbs
to 234 lbs and 45% body fat to 17%. I discovered that you don’t have to starve and deprive
yourself to get results.

33
GRASS FED STEAK WITH
GREEN BEANS & YUKON
GOLD POTATO

Our Grass Fed Steak is loaded with highly bioavailable heme Iron, zinc, selenium and B-
vitamins, particularly rich in vitamin B12. Grass Fed Steak is higher in CLA (Conjugated Linoleic
Acid) and provides a healthy omega 6 to omega 3 fatty acid ratio of 3:1. Served with tender
potatoes and steamed green beans for a traditional, delicious, nutrient packed meal.

INGREDIENTS MACROS

5 oz sirloin steak Protein 37g

4 oz roasted yukon gold Carbs 32g
potatoes Fats 7g
4 oz green beans Calories 340

METHOD
1. Season steak with salt, butter or tallow - grill or pan fry and cook to desired taste
2. Dice, season with butter or tallow and roast potatoes
3. Blanche, boil or cook green beans to desired taste

34
GRASS FED STEAK WITH
SPINACH, PEPPERS &
YUKON GOLD POTATO

Our Grass Fed Steak is loaded with highly bioavailable heme Iron, zinc, selenium and B-
vitamins, particularly rich in vitamin B12. Grass Fed Steak is higher in CLA (Conjugated Linoleic
Acid) and provides a healthy omega 6 to omega 3 fatty acid ratio of 3:1. Served with tender
potatoes, spinach, and peppers for a traditional, delicious, nutrient packed meal.

INGREDIENTS MACROS

5 oz sirloin steak Protein 38g

4 oz roasted yukon gold Carbs 29g
potatoes Fats 7g
2.4 oz frozen spinach Calories 330
1.6 oz diced red pepper

METHOD
1. Dice potato and roast at 425 degrees until cooked, seasoned with butter or tallow
2. Dice red pepper
3. Chop spinach
4. Cook veggies
5. Season steak with salt, butter or tallow - grill or pan fry and cook to desired taste
6. Combine all ingredients

35
GRASS FED STEAK WITH
SPINACH, PEPPERS &
RICE

Our Grass Fed Steak is loaded with highly bioavailable heme Iron, zinc, selenium and B-
vitamins, particularly rich in vitamin B12. Grass Fed Steak is higher in CLA (Conjugated Linoleic
Acid) and provides a healthy omega 6 to omega 3 fatty acid ratio of 3:1. Served with rice,
spinach, and peppers for a traditional, delicious, nutrient packed meal.

INGREDIENTS MACROS

4 oz parboiled rice Protein 38g

5 oz stirloin steak Carbs 29g
2.4 oz frozen spinach Fats 7g
1.6 oz diced red pepper Calories 330

METHOD
1. Dice red pepper
2. Chop spinach
3. Cook veggies
4. Cook rice using chicken broth and water
5. Season steak with salt, butter or tallow - grill or pan fry and cook to desired taste
6. Combine all ingredients

36
 GRASS FED STEAK LOW
CARB

Our Grass Fed Steak is loaded with highly bioavailable heme Iron, zinc, selenium and B-
vitamins, particularly rich in vitamin B12. Grass Fed Steak is higher in CLA (Conjugated Linoleic
Acid) and provides a healthy omega 6 to omega 3 fatty acid ratio of 3:1.

INGREDIENTS MACROS

5 oz stirloin steak Protein 50g

2.4 oz frozen spinach Carbs 8g
1.6 oz diced red pepper Fats 10g
Calories 310

METHOD
1. Dice red pepper
2. Chop spinach
3. Cook veggies
4. Season steak with salt, butter or tallow - grill or pan fry and cook to desired taste
5. Combine all ingredients

37
CHICKEN

38
 CHICKEN BREAST WITH
RICE, SPINACH &
PEPPERS

Our Chicken Breast Dinner includes a tender breast of hormone free chicken specifically
prepared in our moisture control ovens so it’s perfect and juicy every time! Served with rice,
spinach, and peppers for a traditional, delicious, nutrient packed meal.

INGREDIENTS MACROS

6 oz chicken breast Protein 36G

3.6 oz frozen spinach Carbs 55g
2.4 oz diced red pepper Fats 5g
6 oz parboiled rice Calories 410

METHOD
1. Dice red pepper
2. Chop spinach
3. Cook veggies
4. Cook rice using chicken broth and water
5. Season chicken with salt, butter or tallow - grill or pan fry and cook to desired taste
6. Combine all ingredients

39
 JOSH'S STORY
"Not even 3 days into the diet and starting my
ten-minute walks my blood pressure has already
improved"

www.instagram.com/jrlennert

I had been following Stan for some time and the amount of credible knowledge that he put
into his food efforts blew me away. There is a rhyme and reason for the combinations of foods
he was recommending. You have to follow someone who not only knows the way but can also
show the way and he was doing that for everyone who wanted to listen. I started the diet not
just for performance issues but for overall general health purposes. I wanted to lose weight
and also become more efficient in and out of the gym.

The vertical diet has completely changed my life. I have sustainable food choices that I enjoy
eating. I don’t feel like I’m dieting eating my steak and eggs every day! My performance has
Increased in and out of the gym. I have tons of more energy! The most amazing thing is the
blood pressure! For years I have had high blood pressure. Doctors prescribing pills that
sometimes worked sometimes didn’t. I’m a young guy and battled high blood pressure since
my early 20’s. Not even 3 days into the diet and starting my ten-minute walks my blood
pressure has already improved and now I stay right around 120’s over 80’s. It’s unbelievable. I
noticed in the first few days I wasn’t needed my coffee every few hours, my energy throughout
the day was very sustainable. Just all around my whole body and mind changed because of the
vertical diet.

The biggest benefit I received from the Vertical Diet is my overall long-term health. Creating
eating and exercise habits that have structured myself for success. Anyone who hasn’t been
successful in the past I would recommend trying the vertical diet for just one week. Within one
week I know for a fact people will feel the change in their body!

40