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Whether you are trying to maintain your weight, are in a cutting phase, or are trying to bulk up, ProSource can help. Eating clean doesn't mean your food has to taste like cardboard. Try a few of these recipes to help add flavor back into your diet.
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View All MAINTAINING RECIPES |BULKING RECIPES |CUTTING RECIPES
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Nov 12, 2012
Posted in:
Recipes,
Maintaining,
Bulking
Ingredients:
- tortilla (whole wheat preferably)
- 5 egg whites and one whole egg
- chili powder (season to taste)
- one-half cup of black beans (canned or cooked)
- 2-3 tablespoons of salsa
- one-fourth of an avocado
- 2 tablespoons of sour cream (fat-free)
Directions:
Use olive oil ...
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Oct 8, 2012
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
10 oz of egg whites in a blender
Add 1-2 scoops of protein powder (such as NytroWhey Ultra Elite)
Add 2-3 tablespoons of peanut butter
Add 4-5 oz of milk
Add 5g of glutamine
Add half a cup of oats
Add a teaspoon of flaxseed (such as Flax Fusion) ...
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Sep 24, 2012
Posted in:
Recipes,
Cutting,
Maintaining,
Bulking
Ingredients:
1lb Ground Turkey
1 can of black beans
1 red pepper (use yellow or green if desired)
Mrs.Dash Southwest Chipotle Seasoning
Directions:
1: Cook ground turkey until just about done.
2: While turkey is cooking, drain the black beans and cut up the red pepper into small bite size ...
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Aug 13, 2012
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
Plain oatmeal, whole or ground up
Five to six egg whites
Organic chicken breasts
pepper
garlic salt
DIRECTIONS:
Dip chicken breasts in egg whites and then coat in the oats. Press firmly on both sides so that the oats will stick to the chicken. Place chicken on a baking ...
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May 29, 2012
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
2 cups shredded chicken breast
4 oz reduced fat blue cheese
8 oz plain non-fat Greek yogurt
Buffalo sauce to taste
Egg roll wrappers
DIRECTIONS:
Mix all the above ingredients except egg roll wrappers in a bowl. Spoon about 2-3 tablespoons into wrapper and roll it up according to ...
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Apr 16, 2012
Posted in:
Recipes,
Bulking
INGREDIENTS:
2 tbsps of almond butter
2 eggs (used just to hold together)
1 banana
DIRECTIONS:
Scramble the eggs, mash up bananas and mix together with the almond butter. You can add more or less of the three items to your liking. You don't want it runny or super thick. ...
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Apr 9, 2012
Posted in:
Recipes,
Bulking
SERVINGS:
Makes 1 serving
INGREDIENTS:
1/2 Cup Dry, Old Fashioned Rolled Oats (I use Organic, Whole Grain)
1 Cup Water
1/2 Cup (4oz) Blueberries, Fresh
1 Tbsp Honey
1 Tsp Cinnamon
1 oz (14 halves) Walnuts, chopped
DIRECTIONS:
Mix oats and water in bowl and microwave 3-5 minutes. Let cool ...
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Mar 26, 2012
Posted in:
Recipes,
Maintaining,
Bulking
SERVINGS:
4 servings (serving size: 2 chicken thighs)
INGREDIENTS:
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon ground red pepper
8 skinless, boneless chicken thighs
Cooking spray
6 tablespoons honey
2 teaspoons cider vinegar
DIRECTIONS:
1. Preheat broiler. ...
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Mar 5, 2012
Posted in:
Recipes,
Bulking,
Maintaining
SERVING SIZE:
Makes 4 servings
INGREDIENTS:
1 cup thinly sliced green bell pepper
1 cup thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1 1/3 cups water
1 (10 1/2-ounce) can beef consomme
1 bay leaf
1 (1-ounce) slice whole-wheat bread
1 pound ground round
1 ...
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Feb 24, 2012
Posted in:
Recipes,
Maintaining,
Bulking
SERVINGS:
Makes 4 Servings
INGREDIENTS:
16 ounces sweet potatoes (sliced into 1/2" thick rounds )
1 teaspoon olive oil
1/8 teaspoon sea salt
1/8 teaspoon garlic powder
1/8 teaspoon cayenne, or to taste
2 ounces shredded Reduced Fat Sharp Cheddar Cheese
4 teaspoons bacon bits
4 teaspoons finely chopped scallions ...
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Feb 13, 2012
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS
4 halibut fillets (6oz each)
1/4 cup white cooking wine
2 tbsp olive oil
1 garlic clove, minced
1 tbsp lemon zest
2 tbsp lemon juice
1 tsp oregano
1 tsp thyme
3 tbsp whole wheat bread crumbs
1 tsp dried parsley
Salt and pepper
DIRECTIONS
1. Preheat the ...
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Feb 6, 2012
Posted in:
Recipes,
Bulking
Try this quick and easy recipe for an awesome post workout meal. Tastes incredible!
INGREDIENTS:
1 baked potato
1 pinch of (shredded) cheese
1 can of chicken or tuna (drained)
Cook the potato and cut open lengthwise. Then add the canned chicken or tuna to the potato. Top it off ...
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Jan 23, 2012
Posted in:
Recipes,
Bulking,
Maintaining
Ingredients (for the pizza base) - blended together and baked on a nonstick cookie tray at 150 C (302 F) for ~ 35 minutes (basically, until golden and cooked throughout):
1/2 cup of pumpkin puree
1/2 cup of egg whites
1/8 cup of chickpea flour (you could sub this with ...
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Jan 9, 2012
Posted in:
Recipes,
Bulking
INGREDIENTS:
2 cups skim milk
2 tbsp peanut butter
1/4 cup oats
1/4 cup wheat bran
1/4 cup low fat cottage cheese
1 scoop protein powder
1 medium banana
1 tsp cinnamon
1 packet artificial sweetener (or more for desired taste)
DIRECTIONS:
Blend it all together and put it in ...
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Dec 12, 2011
Posted in:
Recipes,
Bulking
You wanna gain lean hard mass? Well this shake will help even the hardest gainers get that much needed mass!
2 scoops of your Whey Protein (such as NytroWhey)
2 cups of low fat milk
1.5-2 cups of oats
2 bananas
2 tablespoons of low fat peanut butter
2 scoops ...
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Nov 21, 2011
Posted in:
Recipes,
Bulking,
Maintaining
INGREDIENTS:
1 tablespoon good olive oil
1 tablespoon minced garlic (2 cloves)
2 cups heavy cream
3 lemons
1 bunch broccoli
1 pound dried fusilli pasta
1/2 pound baby arugula (or 2 bunches of common arugula, leaves cut in thirds)
1/2 cup freshly grated Parmesan
1 pint grape or cherry ...
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Nov 7, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1 banana
1/2 cup of liquid egg whites
1/8 cup of pea protein powder (try also with vanilla casein!)
1 tbsp of coconut flour
1 medjool date
1/2 tbsp of orange fish oils
3 brazil nuts
1 tsp vanilla essence
DIRECTIONS:
Blend together, pan-fried, and boom: you're done
Macros ...
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Nov 7, 2011
Posted in:
Recipes,
Maintaining,
Bulking
Servings: 12
Prep Time: 5 minutes
Bake Time: 10 to 12 minutes
Bake Temp: 350 degrees
MUFFIN INGREDIENTS
1 cup old-fashioned oats
4 scoops Dymatize Elite Gourmet Protein Vanilla Whey
1 tsp baking powder
1 tsp cinnamon
2 TBS sugar-free Torani Brown Sugar & Cinnamon Syrup
2 TBS egg whites ...
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Nov 7, 2011
Posted in:
Recipes,
Bulking
This is my last thing I eat before bed. I cram in any extra calories I might need to hit my goal.
INGREDIENTS:
8 oz lowfat milk (heat up first just like making hot chocolate)
1 heaping scoop casein vanilla
2 tbsp all natural peanut butter
1 banana
1/2 cup ...
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Oct 10, 2011
Posted in:
Recipes,
Bulking,
Maintaining
INGREDIENTS:
2 whole wheat waffles
apple (peeled and sliced)
1 tbsp Cinnamon-Raisin Peanut Butter
DIRECTIONS:
Looking for a healthy snack? Try a sandwich of sliced apples with Cinnamon-Raisin Peanut Butter on two whole wheat waffles. Packs a decent protein punch if you use as much peanut butter as I did! ...
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Oct 3, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
1 lb chicken breast (thinly sliced, fat trimmed)
1 lb pork sirloin chops (thinly sliced, fat trimmed)
olive oil
garlic (minced)
1/2 onion (sliced)
1 green pepper (sliced)
cumin
cayenne pepper
DIRECTIONS:
Heat olive oil in large pan. Add mined garlic until cooked. Fry chicken breast and pork sirloin ...
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Sep 19, 2011
Posted in:
Recipes,
Bulking,
Maintaining
This healthy oatmeal blend can be altered in many different ways depending on individual likes and imagination.
MAIN INGREDIENTS:
Whole grain instant oats
Vanilla protein (such as NytroWhey Ultra Elite)
OPTIONS:
You can add walnuts, almonds, raisins or cranberries. I like to add granola and flax seed. You can add ...
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Sep 12, 2011
Posted in:
Recipes,
Cutting,
Maintaining,
Bulking
INGREDIENTS:
1 can of light tuna (in water)
1 shredded apple
1 avocado (instead of mayo)
2 boiled eggs
DIRECTIONS:
Mix all ingredients together and put on your slices of bread.
Basically it is a tuna fish sandwich with whatever you like in it. You're just replacing the mayo with ...
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Sep 6, 2011
Posted in:
Recipes,
Cutting,
Maintaining,
Bulking
SERVINGS:
3 1/4 cups (serving size: 2 tablespoons)
INGREDIENTS:
2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
2 garlic cloves, crushed
1/2 cup water
1/4 cup tahini (sesame seed paste)
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt
1/4 teaspoon black pepper
DIRECTIONS: ...
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Sep 6, 2011
Posted in:
Recipes,
Maintaining,
Bulking
SERVINGS:
Makes 4-6 Burgers
INGREDIENTS:
1 cup finely chopped red onion
1 1/2 cup cooked lentils
1/2 teaspoon pepper
1/2 teaspoon mustard
1/2 teaspoon Indian spices (or your favorite spice blend)
1 teaspoon Tabasco sauce
Non-stick cooking spray
4-6 Whole wheat hamburger buns
OPTIONAL TOPPINGS:
Avocado slices
Fresh tomato slices ...
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Sep 6, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
6 cups water
2 cups steel-cut oats
2/3 cup dried Bing or other sweet cherries, coarsely chopped
1/4 teaspoon salt
5 tablespoons brown sugar, divided
1/4 cup chopped hazelnuts, toasted and divided
1/4 teaspoon ground cinnamon
2 tablespoons toasted hazelnut oil
DIRECTIONS:
Combine the first 4 ingredients in a ...
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Sep 6, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
1/4 cup rice wine vinegar
3 tablespoons maple syrup
2 tablespoons fresh orange juice
4 (6-ounce) salmon fillets, skinned
Cooking spray
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
DIRECTIONS:
1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator ...
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Sep 6, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
2 tablespoons fat-free milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 large egg whites
3 large eggs
Dash of hot pepper sauce
Cooking spray
1 cup finely diced red bell pepper
3/4 cup prechopped onion
4 sourdough English muffins, split
1/2 cup (2 ounces) shredded smoked ...
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Sep 6, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1 cup sliced ripe banana (about 1 large)
1 cup vanilla low-fat yogurt
1/2 cup 1% low-fat milk
2 tablespoons whole wheat graham cracker crumbs (about 1/2 cookie sheet)
1 tablespoon nonfat dry milk
1/2 teaspoon vanilla extract
3 ice cubes (about 1/4 cup)
Graham cracker crumbs
DIRECTIONS:
Arrange ...
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Aug 29, 2011
Posted in:
Recipes,
Bulking,
Maintaining
INGREDIENTS:
Whole Grain Macaroni
Two Eggs
Bag of American cheese, Swiss cheese, cheddar cheese, and Provel cheese
Pound of ground turkey
1 c. Milk
DIRECTIONS:
Preheat oven to 425 degrees.
Boil water on high (only fill pot half way with lid on so it starts faster).
Next put the ground ...
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Aug 24, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
8 egg whites
2 whole eggs
1 large white onion
3 oz ground turkey
1.5 cups of kidney beans
1 cup of chopped green and red peppers
1 whole mushroom
3 tbsp olive oil
1 tsp black pepper
3 cloves garlic
1 tbsp worchestershire sauce
INGREDIENTS:
In a non-stick ...
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Aug 24, 2011
Posted in:
Maintaining,
Recipes,
Bulking
SERVINGS: Makes 8 portions
INGREDIENTS:
2.5 lbs extra lean ground turkey

1 small onion
1 small red or green pepper
2 ribs celery
1/2 cup zucchini (optional)

1/2 cup broccoli stems (optional)

1 Tbsp garlic chopped
4 egg whites

2 cups rolled oats
Dried Spices:

1 Tbsp. dried thyme
1 ...
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Aug 16, 2011
Posted in:
Recipes,
Bulking
Great post-workout snack-on-the-go.
SERVING SIZE: about 1/2 cup
INGREDIENTS:
2 cups regular oats
1/3 cup ground flaxseed (such as NOW's Flax Seed Meal)
1/4 cup chopped walnuts
1/4 cup chopped slivered almonds
2 teaspoons ground cinnamon
1/3 cup orange juice
1/3 cup honey
1/4 cup packed brown sugar
2 teaspoons ...
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Aug 16, 2011
Posted in:
Recipes,
Bulking
SERVES: 4
STEAK INGREDIENTS:
1-pound flank steak
1/8 teaspoon sea salt
freshly ground black pepper, to taste
1 tablespoon olive oil
1 clove garlic, halved
SALSA VERDE INGREDIENTS
A small bunch of fresh cilantro
A small bunch of fresh mint, leaves picked
1 clove garlic, peeled
1 to 2 fresh ...
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Aug 15, 2011
Posted in:
Recipes,
Bulking,
Maintaining
SERVINGS: 6
INGREDIENTS:
2 pounds ground beef
1/2 cup red onion, chopped, 2 3/4 ounces
1 green pepper, chopped
1 red bell pepper, chopped
2 tablespoons chili powder
1 tablespoon cumin
2 cloves garlic, minced
1/4 teaspoon cayenne
2 teaspoons salt
1 teaspoon pepper
1/2 teaspoon garlic powder
3 Roma ...
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Aug 15, 2011
Posted in:
Recipes,
Maintaining,
Bulking,
Cutting
INGREDIENTS
1 cup plain oatmeal (old fashioned or quick oats, not instant)
1 cup egg whites (6 whites) or egg substitute
1/2 cup fat free or 1% cottage cheese
1/2 teaspoon cinnamon
1 packet zero-calorie sweetener (such as Splenda, Truvia, or Equal) or 2 teaspoons sugar or honey
1/2 tablespoon ...
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Jul 25, 2011
Posted in:
Recipes,
Cutting,
Bulking,
Maintaining
Over the weekend, I tend to grill 3-5lbs of boneless, skinless, chicken breast. However much is needed for the week. This recipe includes some ideas on how to take the left-over, grilled chicken and turn it into killer wraps in less than 10-15 minutes.
Before grilling, I take the large ...
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Jul 19, 2011
Posted in:
Recipes,
Bulking,
Maintaining
This "man's man" quiche is rich in protein, vitamins, minerals and calcium. Maintaining a good calcium and protein intake are key in aiding weight and body fat control.
Preparation: 15 minutes
Cooking time: 40 minutes (remember to pre-heat the oven)
Servings: 6
Ingredients
1/4 cup protein powder (such as NytroWhey) ...
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Jul 19, 2011
Posted in:
Recipes,
Maintaining,
Bulking
This tasty-cake may be the first cheesecake to be both reduced fat (from the standard cheesecake) and packed with protein, calcium and vitamins.
Preparation time: 30 minutes
Baking time: 45 minutes
Makes: 12 servings
Crust
Ingredients:
1 1/2 Tbsp protein powder (such as NytroWhey)
1/3 cup Soft Butter
1/3 cup ...
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