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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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Jan 28, 2013
Posted in:
Recipes,
Maintaining
Servings:
Makes approximately 40 bites
Serving Size: 5 bites
Ingredients:
2 cups cooked quinoa
2 large eggs
1 cup chopped onion
1 cup shredded mozzarella cheese
2 tsp minced garlic
1/2 cup fresh basil, chopped
1 cup chopped pepperoni slices (1/2 of a 7 oz bag)
1/2 tsp seasoning salt ...
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Dec 3, 2012
Posted in:
Recipes,
Cutting,
Maintaining
SERVINGS: 1
INGREDIENTS:
1 Chicken Breast (cut in thin 2-inch strips)
4 Tbsp Balsamic Vinegar
2 tsp freshly chopped garlic
1 tsp Olive Oil
Salt and Pepper to taste 


DIRECTIONS:
1. Cut chicken breast in thin 2-inch strips
2. Chop fresh garlic - about 2 tsp ( about 4-5 ...
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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 15, 2012
Posted in:
Recipes,
Maintaining
INGREDIENTS:
1 Banana quartered
2 Tbs pumpkin puree (not pie filling)
1/2 cup almond milk
1/4 tsp cinnamon
1/4 tsp nutmeg (I like to grate my own)
1 tbs agave
1/2 cup of ice
2 scoops vanilla protein powder(I used NytroWhey)
DIRECTIONS:
Place ingredients in blender in order listed except ...
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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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Oct 1, 2012
Posted in:
Recipes,
Maintaining
INGREDIENTS:
A cup of instant brown rice.
Mixed vegetables (I use the one in bags that go into microwave but any mixed veggies will work).
2 cups salad shrimp without tails.
DIRECTIONS:
-Boil rice
-Microwave/cook veggies
-Cook shrimp in fry pan until slightly brown on each side. (I like the ...
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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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Sep 17, 2012
Posted in:
Recipes,
Maintaining
INGREDIENTS:
1 Heaping Scoop Casein Protein (Chocolate, or your favorite flavor)
2 T PB2 Chocolate Peanut Butter
1 Cup Unsweetened Vanilla Almond Milk
1 T Unsweetened Cocoa Powder
1 Ripe Banana
1/2 t Guar Gum
18 Ice Cubes
DIRECTIONS:
Toss into a Vitamix on high, and enjoy!
NUTRITIONAL INFO:
Calories: ...
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Aug 27, 2012
Posted in:
Recipes,
Cutting,
Maintaining
INGREDIENTS:
1 cup low fat cottage cheese
10 whole asparagus
1 tbs flaxseed
Cinnamon (optional)
DIRECTIONS:
Lightly steam the asparagus and cut in half. In a bowl, pour the cottage cheese and top with the cooked asparagus, flaxseed, and sprinkle as much cinnamon as desired.
NUTRITIONAL INFO:
Calories: 230
Fat: ...
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Aug 20, 2012
Posted in:
Recipes,
Maintaining
INGREDIENTS:
20 organic strawberries
2 cups non fat Greek yogurt
optional *1/4 cup Stevia In The Raw*
DIRECTIONS:
1. Wash and hull the strawberries. Mix in a blender until smooth.
2. Add yogurt (and Stevia In The Raw, if using) and blend well.
3. Pour into an ice cream maker ...
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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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Jul 30, 2012
Posted in:
Recipes,
Maintaining
SERVINGS:
Makes 2 servings
INGREDIENTS:
1 12 oz. Can of light tuna (In water)
1 large stalk celery
3 green onions
1 oz. whole raw almonds (about 20 - 24)
5 whole water chestnuts
1 Tbsp. extra-virgin olive oil
2 Tbsp. rice vinegar
5 - 6 drops sesame oil
2 ...
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Jul 16, 2012
Posted in:
Recipes,
Maintaining,
Cutting
INGREDIENTS:
Shredded Cheddar Cheese (zero carb)
Pizza Sauce (no corn syrup or fructose types)
Toppings: chicken, onions, peppers, mushrooms, etc.
DIRECTIONS:
Melt cheese in 8" non-stick skillet until gold and crisp. This forms the crust. Add a small amount of pizza sauce to your crust and add toppings. Enjoy!
<<Return ...
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Jul 9, 2012
Posted in:
Recipes,
Cutting
INGREDIENTS:
4oz Chobani Zero Greek Yogurt
One scoop instant coffee
Two scoops of Vectron Protein (vanilla or chocolate)
One cup unsweetened almond milk
1/4 cup water (filtered)
DIRECTIONS:
Place the above ingredients (in order) in a mixer cup. Blend using your immersion blender.
Note: Placing the yogurt in first helps ...
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Jul 2, 2012
Posted in:
Recipes,
Cutting,
Maintaining
INGREDIENTS:
1 med. apple cored & chopped
1 banana peeled
8oz 2% Milk
1 tsp. cinnamon
1 serving of vanilla whey protein (such as NytroWhey)
DIRECTIONS:
Blend all the above till smooth & Enjoy!!
<<Return to View All in our Bodybuilding Recipe Archive
Share your favorite recipe and ...
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Jun 25, 2012
Posted in:
Recipes,
Maintaining
INGREDIENTS:
1/2 head of cauliflower
2 cloves of garlic (minced)
2 tsp of Extra Virgin Olive Oil
1 tsp of sesame oil
1 egg (beaten)
3 green onions (chopped)
dash of pepper
low sodium soy sauce - to taste
DIRECTIONS:
To grate your cauliflower, you can use a cheese grater. ...
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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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May 29, 2012
Posted in:
Recipes,
Maintaining
INGREDIENTS:
1/2 cup fat free or part skim ricotta
1 tsp almond, orange or vanilla extract
16-18 dark chocolate chips
Sprinkle of Truvia
DIRECTIONS:
Mix well and you have a delicious low cal. faux ice cream
NUTRITIONAL INFO:
Calories 180
Protein 6g
Share your favorite recipe and you ...
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May 7, 2012
Posted in:
Recipes,
Maintaining
INGREDIENTS:
1.5-2 lbs turkey breast half "Turkey London Broil"
1/4 cup balsamic vinegar
1/4 cup orange juice
1/4 cup olive oil
1/4 cup low sodium soy sauce
2 teaspoons fresh minced ginger
2 garlic cloves, Crushed
DIRECTIONS:
If baking pre-heat the oven to 350 F or preheat the grill. Place ...
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May 7, 2012
Posted in:
Recipes,
Cutting,
Maintaining
INGREDIENTS:
1 1/2 cups quinoa, rinsed and drained
Veggies of your choice (optional)
Pinch of salt
a few grinds of seasoning salt
2 cloves garlic, minced
2 large eggs
1 cup soy milk or non-fat milk
1 1/2 cups grated Reduced Fat Cheddar Cheese, more for sprinkling
Optional- Crushed Red Pepper, Panko Bread ...
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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,
Cutting,
Maintaining
SERVINGS: 4
Serving Size: 1 burger
INGREDIENTS:
1.5 lbs swordfish steaks, skin removed
3 tbsp chopped chives
2 garlic cloves
1 shallot
1/4 cup breadcrumbs
Lemon zest
salt and fresh pepper
oil spray
mixed greens or chopped romaine
1 lemon, juiced
8 tsp extra virgin olive oil
DIRECTIONS:
Cut fish ...
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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,
Cutting,
Maintaining
SERVINGS:
makes 4 servings
INGREDIENTS:
1 pound tilapia filets
1/2 cup lemon juice
1/2 cup Parmesan cheese, grated
1 teaspoon paprika
1/2 teaspoon salt
1 tablespoon fresh parsley, chopped
DIRECTIONS:
Preheat oven to 400 degrees.
Line a baking sheet with foil.
Mix the Parmesan, salt, paprika and parsley in a ...
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Mar 26, 2012
Posted in:
Recipes,
Cutting
INGREDIENTS:
Brussel sprouts
Coarse salt
Olive oil
DIRECTIONS:
Cut off the ends of the sprouts, and peel off any colored outer leaves.
Slice each brussel sprout into thirds.
Place the sprouts into a ziplock bag.
Add enough olive oil to coat the veggies, then sprinkle with coarse salt.
Zip the ...
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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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Mar 5, 2012
Posted in:
Recipes,
Cutting,
Maintaining
INGREDIENTS
Cooking spray
2/3 cup frozen whole-kernel corn, thawed
1/2 cup chopped zucchini
3 tablespoons chopped green onions
1/4 teaspoon salt, divided
2 tablespoons water
1/4 teaspoon black pepper
3 large egg whites
1 large egg
2 tablespoons shredded smoked Gouda cheese
DIRECTIONS:
Heat a small saucepan over medium-high heat. ...
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Mar 5, 2012
Posted in:
Recipes,
Cutting,
Maintaining
SERVINGS:
Makes 6 servings
INGREDIENTS:
1/2 cup canola oil
1/2 cup plus 1 Tbsp. lemon juice (from about 3 lemons)
4 teaspoons cumin
2 teaspoons ground coriander
2 teaspoons paprika
4 cloves garlic, smashed
3 pounds boneless, skinless chicken breast, cut into 1-inch pieces
2 red bell peppers, seeded, cut ...
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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 24, 2012
Posted in:
Recipes,
Maintaining,
Cutting
SERVINGS:
Makes 4 servings
INGREDIENTS:
Olive oil spray
4 ounces lean spinach and feta chicken and/or turkey sausage, sliced lengthwise and then chopped into 1/2" pieces (no more than 7 grams of fat per 3-ounce link)
2 cups frozen peppers and onions (diced)
2 cups egg substitute
Sea salt, to ...
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Feb 24, 2012
Posted in:
Recipes,
Maintaining
INGREDIENTS:
1 avocado
1 egg
pepper
DIRECTIONS:
Preheat oven to 425 degrees, have cast iron pan in there. If you do not have a cast iron pan, a frying pan works just fine.
Slice avocado in half, take out pit.
Take pan out of the oven and put avocado halves ...
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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 30, 2012
Posted in:
Recipes,
Cutting,
Maintaining
"...When I crave pasta, this is what I make."
SERVINGS:
Makes 9 rolls
1 Roll per serving
INGREDIENTS:
10oz Frozen Chopped Spinach, thawed and rained
9 Lasagna noodles
15 oz Fat Free Ricotta Cheese
32 oz Low Sodium Pasta Sauce
3 oz Fat Free Mozzarella Cheese
1 egg
Cook the ...
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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 16, 2012
Posted in:
Recipes,
Cutting
INGREDIENTS:
10 oz chicken breast tenderloins
Garlic powder
Salt
Pepper
Lemon pepper
Barley
DIRECTIONS:
Season to taste. Bake chicken for 25 minutes in oven.
Prepare with a salad and a sweet potato for a filling and nutritional meal. ...
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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 19, 2011
Posted in:
Recipes,
Maintaining
SERVINGS: 

Makes 18 cookies
INGREDIENTS
Dry Ingredients
1 cup whole wheat flour
2 cups Old Fashioned Rolled Oats
3 scoops vanilla protein powder
3/4 tsp baking soda
3/4 tsp baking powder
1/2 tsp salt
1 tbsp cinnamon
1/2 tsp nutmeg
Wet Ingredients
1 cup unsweetened apple sauce
3/4 cup ...
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