Recipes
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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.
Share your favorite recipe and you could win a $10 ProSource.net Gift Card! We know our customers work hard at keeping their diets clean and interesting. We are enlisting you to help others add variety to their meal planning. Send us your favorite go-to recipe and you could win a $10 ProSource.net Gift Card. One winner will be selected each week. Have more than 1 great recipe to share? Enter as many times as you would like! Submit your entry here.
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View All MAINTAINING RECIPES |BULKING RECIPES |CUTTING RECIPES
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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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Dec 19, 2011
Posted in:
Recipes,
Cutting,
Maintaining
SERVINGS:
10 servings
INGREDIENTS:
1 lb lean ground turkey (or beef)
10 Whole wheat tortillas
1 package Mexican-style shredded cheese
1 can Mild Red Enchilada sauce
1 can Mild Green Enchilada sauce
Mrs Dash Southwest Seasoning
DIRECTIONS:
1. Preheat oven to 350 degrees.
2. Cook meat in med saucepan until ...
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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,
Maintaining
INGREDIENTS
2 cups pumpkin
1 cup cottage cheese
1 cup milk
2 eggs
1/3-1/2 cup Splenda
2 scoops vanilla protein powder (such as NytroWhey)
1/2 teaspoon salt
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
DIRECTIONS:
Preheat oven to 350 F.
Blend cottage cheese, eggs and about 1/2 cup milk ...
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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 31, 2011
Posted in:
Recipes,
Maintaining
INGREDIENTS:
1/4 cup unsweetened apple juice
1/4 cup unsweetened apple sauce
8 oz. water
1/2 teaspoon cinnamon
2 scoops vanilla protein (whey works best) (such as NytroWhey)
DIRECTIONS:
Blend all ingredients until smooth drink immediately. ...
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Oct 24, 2011
Posted in:
Recipes,
Maintaining
INGREDIENTS:
3 cups oats
5 scoops of chocolate protein powder (such as NytroWhey Ultra Elite)
2 tbsp of cocoa
1 tbsp of honey
1/4 cup peanut butter (organic, all natural)
1/4 cup almonds (chopped)
1/2 cup dried apricots (chopped)
1/2 cup cran-raisins
1/2
cup almond or coconut milk
a few ...
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Oct 10, 2011
Posted in:
Recipes,
Maintaining,
Cutting
SERVINGS:
4
INGREDIENTS:
2 cups salmon, flaked
1 red or yellow bell pepper, diced
1/2 cup chopped onion
4-5 tbsp. greek yogurt, plain (enough to moisten)
1/4 tsp. cayenne pepper
salt & pepper
juice of 1/2 a lemon
*Optional: 2 hard boiled eggs (not included in nutrition information)
DIRECTIONS:
In ...
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Oct 10, 2011
Posted in:
Recipes,
Cutting,
Maintaining
INGREDIENTS:
cucumbers (preferably English)
spinach
avocados
tomatoes (grape tomatoes or cherry)
sea salt
olive oil
pepper
DIRECTIONS:
Wash cucumbers, tomatoes and spinach. Slice cucumbers, avocados and tomatoes. Toss sliced veggies with spinach. Drizzle with olive oil and sprinkle with sea salt and a little pepper. ...
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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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