Submit Your Protein Recipe
To build muscle, you must supply your body with the necessary amino acids found in protein.
Protein from animal sources contains the essential amino acids, while vegetable protein sources contain some but not all of the essential amino acids.
Proteins are the building blocks of muscle. They are essential for growth and repair.
Protein consumption is the single most important factor of bodybuilding nutrition. Without enough protein, building muscle will be impossible.
Consume between 1 to 1.5 grams of protein per pound of body weight, evenly split across your meals. EVERY DAY!
You can use supplemental whey protein to meet this goal, but consuming real food protein sources is best because of the thermal effect of food. The thermal effect of food is the energy the body uses to digest, absorb and process food nutrients, you are burning calories by eating solid protein vs. drinking your protein.
However, eating whole food sources high in protein every three to four hours can be difficult. This is where supplements such as whey protein shakes or meal replacements come in handy.
How do you meet your protein goals every day? Please submit your protein recipe. Share a favorite course, shake, or dessert that is high in protein. IF you can provide the macronutrients (carbohydrate,protein,fat)...great, if not, we will assume it's just high in what really matters...PROTEIN!
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Chocolate Protein Popsicles
This is a great dessert and each Popsicle has about 24 grams of protein.
Ingredients:
1/2 cup liquid egg whites.
1/2 cup water
1 scoop unflavored ...
Low Carb Protein Pancakes
Ingredients:
1/4 cup egg beaters
1 scoop protein powder
1 teaspoon cinnamon
1 or 2 packets splenda
1/8th cup water
mix together
pour into frying ...
Workout Protein Bars
*These bars are very tasty and chewy because of the honey*
-2 cups rolled oats
-1 cup egg whites
-2 scoop ON Choc Whey
-3 tbsp honey
-1 tsp olive ...
The Sunshine Protein Smoothe
Ingredients:
2 cups of orange juice
1 sliced banana
1 scoop of strawberry whey
6 ice cubes
Blend on high for 30 seconds then enjoy
Protein Yogurt and Fruit
Not rated yet
One container (6 ounces) fat-free plain yogurt
One tablespoon vanilla whey protein powder
One packet (1 gram) stevia or splenda
One splash of pure vanilla ...
Swedish Meatballs
Not rated yet
Ingredients:
14 oz Lean Ground Beef
3 Egg whites
1 Yolk
1-1/2 cup Oats
1/2 package of taco seasoning
Directions:
Mix all ingredients together ...
Weight Gainer Shake That Tastes Like Mud Pie Cookies
Not rated yet
Ingredients:
1/2 cup uncooked oatmeal
1/2 cup peanut butter
2 scoops chocolate protein powder
2 cups milk
Stick everything in a blender and blend ...
Protein Pancakes
Not rated yet
Ingredients:
Liquid Egg Whites- 1/2 cup
Water- 1/4 Cup
Cinnamon- 1 Tbsp
Vanilla Whey Protein- 1/2 Cup
Oats- 1/4 Cup
Cream of Wheat- 1/4 Cup
Honey-...
Easy Hard Boiled Eggs
Not rated yet
Hard boiled eggs are a really convenient protein source. I usually make 10-12 eggs every Sunday for the upcoming week. You can chop one up and mix it with ...
High Protein Tuna on Toast
Not rated yet
One large can Tuna, drained
4 eggs hardboiled (2 no yolk)
Low Fat Mayo
Chopped Celery
Pickle Relish
Great tasting by itself or on toast-- easy to ...
Protein Bars/Loaf
Not rated yet
This is a great option for an on-the-go meal replacement:
2 cups oats
4 whole omega-3 eggs
4 scoops whey protein isolate (I used PVL's IsoGold Raspberry,...
Cottage Cheese Pudding
Not rated yet
Mix 1/2 Cup Low Fat Cottage Cheese With 1/2 Cup Sugar Free/Fat Free Pudding
= 17g Protein and is a good source of calcium.
It tastes like a dessert....
Cottage Cheese Recipes
Not rated yet
Make cottage cheese bearable to eat:
Cooked oats+fat free cottage cheese+peanut butter+choc whey=heaven
Cottage cheese+peanut butter+splenda=...
Chocolate Peanut Butter Oats
Not rated yet
I make this all of the time...
1/2 cup oats
1 scoop ON chocolate whey protein
1 tbsp natural peanut butter
1 cup water
Put it in the microwave ...
Trail Mix Snack for Bulking
Not rated yet
Ingredients:
1/2 Cup Mixed Nuts from Costco
1/2 Cup Craisins
2 oz. Oberto Turkey Jerky
Approximately:
705 Calories
34g Protein
68g Carbs
33g ...
Raspberry Chocolate Cheesecake Protein Bars
Not rated yet
Ingredients:
2 egg whites
5 oz. fat free cream cheese
62g (2 scoops) IsoPure Zero Carb protein isolate (chocolate)
1 cup (226g) 1% cottage cheese
...
Easy Chicken
Not rated yet
My main source of protein, and EXTREMELY SIMPLE to make!
Take a round cake pan, put 2 frozen or thawed skinless boneless chicken breasts in it with ...
Peanut Butter Pudding
Not rated yet
2 tbs peanut butter
1 cup fat free light vanilla yogurt
Melt the peanut butter in the microwave, 30 seconds or so.
Pour the melted peanut butter ...
Low-Carb Meatballs
Not rated yet
I just made these the other day and it was a nice treat from the norm. This can be made with ground turkey breast (99% lean) or a fattier meat. I am ...
Homemade Protein Bars
Not rated yet
Mix in a 1.5 inch deep baking pan
-1.5 large packets Jell-o Chocolate Pudding
-3 cups finely chopped oats
-8 scoops AnyWhey protein
-3 Cups Skim ...
Turkey Burritos - Very Good
Not rated yet
INGREDIENTS:
1 lb lean ground turkey (or lean ground beef)
12 ounces medium-spicy salsa (or mild, your preference)
1 can (16 ounces) fat-free refried ...
Great Tasting Coffee Protein Shake
Not rated yet
Handful of ice cubes
2-3 cups coffee
3 packets splenda or artificial sweetener
1 scoop chocolate protein powder
1 teaspoon vanilla extract*
1/2 cup ...
My Favorite Protein Snacks
Not rated yet
DESSERT BEFORE BED
3/4 cup of low fat cottage cheese
1 cup of source strawberry yogurt
1 scoop of EAS Simply Whey Strawberry Flavor
possibly add
...
Tuna Burgers
Not rated yet
Ingredients:
1 egg
1/4 of green pepper chopped up
1/4 onion chopped up
Some bread crumbs
1 can of tuna, drained
Mix it up well and make patties ...
Awesome Protein Waffles
Not rated yet
I've just found an awesome protein waffle recipe.
Very good ratio and high in protein.
INGREDIENTS:
>>3 egg whites
>>1/4 cup oat flour
>>2 scoop ...
Four Tropical Protein Shake Recipes
Not rated yet
Blueberry Shake
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 scoop Vanilla Protein Powder
1 teaspoon Vanilla Extract
4 Packets Splenda ...
Great Tasting Pumpkin Pancakes
Not rated yet
Ingredients:
1/2 cup of Oats
1/2 Cup Fat Free Cottage Cheese
12 Packets Splenda
4 Egg Whites
5 Tablespoons Cinnamon
1 Tablespoon Vanilla Extract ...
Fit and Lean Meatloaf
Not rated yet
Laree's Fit and Lean Meatloaf from Stella's Kitchen cookbook.
1LB 96% lean ground beef
1/4 cup diced yellow onion
1/2 large green pepper, diced
2 ...
Flax-seed Protein Muffins
Not rated yet
1 cup flax meal (in baking section of grocery store)
1/2 cup chocolate whey protein
2 large eggs
4 tbsp canola oil
1/4 cup splenda
2 oz chopped almonds ...
Protein Peanut Butter Balls
Not rated yet
I got this from another website and eat them when I have sugar cravings. Be careful they are addictive!
2 scoops chocolate whey
2 scoops flax seed ...
Sugar/Flour Free Peanut Butter Cookies
Not rated yet
Ingredients:
1 Cup Chunky Peanut Butter
1 Cup Splenda - or 24 packets
1 Large Egg
Pre-heat the oven to 350 degrees
Mix the Peanut Butter, Splenda ...
Delicious Chocolate MRP Shake
Not rated yet
This is the best tasting MRP shake I've ever made and pretty affordable too. Tastes better than a chocolate milkshake from Wendy's I think! Has around ...
Protein Power Breakfast
Not rated yet
You will need:
1/2 cup oatmeal
8 oz water
1 cup lowfat cottage cheese
cinnamon
2 packets of splenda
Take oatmeal, put into bowl, add the water ...
Oreo Cookies and Cream Post Workout Shake
Not rated yet
This shake contains fast digesting carbs and moderate protein making this shake perfect for post workout:
Two, 100 calorie packs of Oreo Thin Crisps....
Mass Building Protein Shake
Not rated yet
Ingredients:
One cup pineapple juice
One half cup coconut milk
Two scoops strawberry casein protein powder
The pineapple juice contains bromelain ...
High Protein Bacon Wrapped Chicken Tenders
Not rated yet
Five chicken breast tenders (or thin, boneless-skinless chicken breasts cut in half)
Five slices extra lean turkey bacon
Pre heat oven to 400 degrees ...
Mud Pie Protein Delight
Not rated yet
One Weight Watchers Smart Ones Mississippi Mud Pie
One cup crushed ice or 6-8 ice cubes
One half cup cold water
Two level scoops of chocolate whey protein ...
BC's protein pudding
Not rated yet
Finding desserts that are high in protein AND taste good is tough. This one should satisfy most lifters sweet tooth's:
One package of Jell-O reduced ...