Blood Type Diet Recipes - Meals for O, A, B & AB Types

Understanding the Blood Type Diet

The blood type diet was popularized by Peter D’Adamo’s book “Eat Right 4 Your Type.” The theory suggests individuals should eat according to their blood type - O, A, B or AB - to optimize health and digestion while promoting weight loss.

Proponents believe your blood type governs how you respond to different foods. By tailoring your diet accordingly, advocates claim you can lose weight, prevent disease risks and feel your best.

The Logic of Eating for Blood Type

Here’s a quick summary of the recommended dietary focus based on blood type proponents:

• Type O: High protein diet heavy on meat, poultry, fish and vegetables. Limit grains, legumes and dairy.
• Type A: Plant-based diet with vegetables, fruits, beans/legumes and whole grains. Strictly limit red meat.
• Type B: Balanced omnivore diet mixing meats, greens, fruit and low-fat dairy. Limit chicken, corn, wheat and lentils.
• Type AB: Flexitarian diet with variety of meats, seafood, dairy, produce and grains. Tailor based on individual reactions.

Assessing the Evidence

Despite celebrity interest and book sales, numerous health organizations have raised questions regarding the scientific validity of eating for one’s blood type. Most experts argue evidence firmly supporting benefits is currently lacking.

More research is still needed on potential connections between blood type, diet and disease risks. However, those interested can still make informed food choices based on current dietary recommendations for overall wellness.

Recipes for the Type O Blood Diet

Individuals with type O blood have unique dietary considerations according to blood type diet guidelines. Fortunately, following these recommendations while eating delicious, nourishing meals is simple with recipes like these:

Breakfast: Veggie Omelette with Turkey Bacon

Start your day satisfying type O nutrition needs with this protein and veggie-packed omelette. Pair it with nitrate-free turkey bacon for the perfect meaty breakfast.

• 3 eggs
• 1⁄4 cup chopped mushrooms
• 1⁄4 cup diced tomato
• 2 cups baby spinach
• 4 slices nitrate-free turkey bacon

1. Cook turkey bacon until crispy; set aside
2. Saute spinach until wilted; set aside
3. Whisk eggs together, add veggies and spinach
4. Cook omelette mixture in olive oil 3-5 minutes per side
5. Slice omelette into wedges and top with crumbled turkey bacon to serve

Lunch: Grilled Steak Salad

This satisfying salad packs lean protein from grilled sirloin steak paired with vitamin-rich mixed greens and veggies per the type O diet. The lemon vinaigrette ties it all together.

• 6oz grilled sirloin steak, sliced thin
• 6 cups mixed salad greens
• 1⁄2 cup each: sliced cucumbers, tomatoes, mushrooms
• For dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon, 1 garlic clove, pinch each salt and pepper

1. Whisk together dressing ingredients
2. Toss salad greens and vegetables with dressing
3. Top with sliced grilled steak

Dinner: Chili Lime Salmon with Kale Slaw

Heart-healthy salmon provides omega fats and lean protein for the type O diet while the zesty kale slaw maximizes vitamins and antioxidants.

• 4 (6 oz) salmon fillets
• Juice from 2 limes
• 1 tbsp olive oil
• 1 tsp chili powder
• 1⁄4 tsp each: cumin, garlic powder, salt
• For slaw: 4 cups shredded kale, 1 grated carrot, 1 sliced avocado, 3 tbsp lime juice, 2 tbsp olive oil, salt and pepper to taste

1. Mix lime juice, oil and spices together. Coat salmon fillets.
2. Bake fish at 400°F for 12-15 minutes until cooked through.
3. Toss kale slaw ingredients together until coated.
4. Serve salmon atop kale slaw.

Recipes for the Type A Blood Diet

Those with type A blood should emphasize a largely plant-based diet while limiting red meat intake. These flavorful, veggie-centric recipes make it easy to thrive on the type A diet:

Breakfast: Berry Smoothie Bowl

This antioxidant-rich smoothie topped with fruit, nuts and seeds makes for a delicious and nutritious start to the day for type A dieters.

• 1 cup almond milk
• 1 cup frozen mixed berries
• 1 medium banana
• 2 tbsp almond butter
• Toppings: fresh berries, sliced banana, almonds, chia seeds

1. Blend almond milk, frozen berries, banana and almond butter until smooth.
2. Pour into a bowl and add desired toppings.

Lunch: Quinoa Tabbouleh Salad

This fresh Mediterranean salad packs health grains, veggies and herbs perfectly suited for the type A blood type palate.

• 1 cup uncooked quinoa
• 1 cup chopped cucumber
• 1 cup halved cherry tomatoes
• 1⁄2 cup sliced bell pepper
• 1⁄4 cup sliced Kalamata olives
• 1⁄4 cup fresh parsley and mint, chopped
• 1 lemon, zested + juiced
• 3 tbsp olive oil
• 1 clove garlic, minced
• Salt and pepper to taste

1. Cook quinoa per package directions, let cool
2. Whisk together lemon zest, lemon juice, oil and garlic
3. Toss quinoa and all vegetables with vinaigrette until coated
4. Season with salt and pepper then garnish with fresh herbs

Dinner: Veggie Lasagna

This vegetarian lasagna removes meat while maximizing flavors with vitamin-rich vegetables and savory seasonings that make it a hearty, satisfying meal for those with type A blood.

• 1 yellow onion, diced
• 3 cloves garlic, minced
• 2 carrots, peeled and shredded
• 2 zucchinis, sliced
• 1 (28 oz) can crushed tomatoes
• 2 tsp Italian seasoning
• 8 uncooked whole wheat lasagna noodles
• 16 oz part skim ricotta
• 2 cups shredded mozzarella (divided)

1. Preheat oven to 375°F.
2. Saute onion and garlic until soft.
3. Add carrots and zucchini cooking until tender, 5 minutes.
4. Add crushed tomatoes and seasoning until combined.
5. Add thin layer of sauce on bottom of baking dish. Layer noodles, sauce mixture, dollops ricotta and 1 cup mozzarella. Repeat layers 2 more times.
6. Bake 30 minutes covered with foil until bubbly.
7. Remove foil, top with remaining 1 cup cheese and bake 15 minutes more.
8. Let stand 10 minutes before cutting and serving.

Recipes for the Type B Blood Diet

People with type B blood can thrive eating a balanced diet that avoids corn, wheat, lentils and chicken according to blood type diet guidelines. These recipes artfully dodge those limitations:

Breakfast: Turkey Bacon Avocado Toast

Smoked turkey instead of pork per type B recommendations elevates this classic avocado toast breakfast or snack.

• 2 slices sprouted whole grain bread
• 1 ripe avocado, mashed
• 2 slices turkey bacon, cooked and crumbled
• 1 egg, cooked over-easy
• 1⁄8 tsp each: chili powder, garlic powder, salt
• Hot sauce, optional

1. Toast bread then spread with mashed avocado.
2. Season avocado with spices.
3. Top with crumbled turkey bacon and egg.
4. Add hot sauce if desired.

Lunch: Quinoa Buddha Bowl

This balanced bowl packs health grains, vegetables and lean meat tailored perfectly for the needs of type B dieters.

• 1⁄2 cup uncooked quinoa
• 1 cup cooked, shredded chicken breast
• 1 cup mixed roasted vegetables like broccoli, sweet potatoes, Brussels sprouts, butternut squash
• 1 avocado, sliced
• 1 tbsp olive oil
• 1 lemon, juiced
• 1⁄4 cup pecans
• Salt and pepper to taste

1. Cook quinoa according to package directions.
2. Toss quinoa with chicken, vegetables, avocado, oil and lemon juice until coated.
3. Season bowl to taste with salt and pepper.
4. Top finished bowl with chopped pecans before serving.

Dinner: Grilled Salmon with Kale and Yam

Packed with omega fats and paired with superfood vegetables, this easy salmon dinner checks all the boxes for the type B blood diet needs.

• 1 large garnet yam, peeled and cubed
• 4 cups chopped kale leaves
• 1 lb salmon fillet, skinned
• 2 tbsp avocado oil
• 2 tsp Cajun seasoning
• Lemon wedges, for serving

1. Preheat oven to 425°F. Toss yam cubes with 1 tbsp oil on a baking sheet. Roast 25 minutes, flipping once.
2. In the last 10 minutes, add kale to sheet; roast until crispy.
3. Coat salmon with remaining 1 tbsp oil and Cajun seasoning.
4. Broil salmon 8-10 minutes until cooked through.
5. Serve salmon atop yam and kale. Squeeze lemon over top.

Recipes for the Type AB Blood Diet

The type AB blood diet recommends balance and avoiding extremes. Monitor individual intolerances while enjoying a diverse, well-rounded diet. These recipes cater to that flexibility.

Breakfast: Veggie Frittata

Packed with protein-rich eggs, nutrient-dense vegetables, hearty potatoes and melty cheese, this veggie frittata is the perfect balanced breakfast for type AB flexibility.

• 1 tbsp olive oil
• 1 russet potato, peeled and thinly sliced
• 1 small onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 4 eggs, beaten
• 2 tbsp milk
• 1⁄2 cup shredded cheddar cheese
• 2 cups baby spinach
• Salt and pepper to taste

1. Preheat broiler on high. Heat oil in a cast iron or ovenproof nonstick skillet over medium-high heat. Add potato slices cooking 6 minutes per side until browned.
2. Remove potatoes and add onion and bell pepper. Cook vegetables until just softened, about 5 minutes.
3. In a bowl whisk together eggs, milk and half the cheese. Pour into the pan and scatter spinach over top.
4. Cook 3-5 minutes until eggs start to set. Top with remaining cheese.
5. Place pan under broiler 1-2 minutes until frittata puffs and cheese melts.
6. Slice into wedges and season with salt and pepper.

Lunch: Mediterranean Tuna Salad

This tuna salad recipe pulls from multiple cuisine influences while avoiding any type AB conflicting ingredients.

• 2 (5 oz) cans water-packed tuna, drained
• 2 tbsp olive oil mayo
• 1 tbsp lemon juice
• 1 tsp Italian seasoning
• 1⁄4 cup diced celery
• 1⁄4 cup crumbled feta cheese
• 12 kalamata olives, sliced
• Salt and pepper to taste
• 4 cups mixed salad greens
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved

1. In a bowl mix together tuna, mayo, lemon juice and seasonings.
2. Gently fold in celery, feta and olives.
3. Season salad to taste with salt and pepper.
4. Serve tuna mixture atop mixed greens tossed with cucumber and tomatoes.

Dinner - Beef Stir Fry

The type AB diet encourages balance between meat and vegetables. This stir fry delivers with sliced steak and broccoli florets in a savory garlic-ginger sauce.

• 1 lb sirloin steak, thinly sliced
• 1 tbsp avocado oil
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 3 tbsp soy sauce or tamari
• 3 cups small broccoli florets
• 1 red bell pepper, thinly sliced
• Cooked brown rice, for serving
• Toasted sesame seeds, for garnish

1. In a large nonstick pan, heat 1⁄2 tbsp oil over high heat. Sear steak slices 1-2 minutes on each side until browned but still pink inside. Set aside.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.