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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.

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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!

Here's what others have submitted.

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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

High Protein Frosting Recipe Not rated yet
The quickest and best tasting protein frosting recipe you can make (in my opinion!). Goes great on absolutely everything! Here is the recipe: 1 Packet …

PROTEIN Peanut Butter Cups Recipe Not rated yet
These frozen protein peanut butter cups are a great way to kick a craving. High in protein and they only take 2 minutes to make. Here is the recipe: …

Boric Acid Suppositories and Other Potent Home Remedies for Yeast Infections Not rated yet
The world is certainly full of wonders. Who would have thought that natural occurring bacteria in the body will affect the human host? Candida albicans …

Peanut Brittle Protein Shake Not rated yet
I like to use chunky peanut butter so it stays chunky (like real peanut brittle)! Prep Time 5 minutes Servings 1 Ingredients 8 oz low-fat …

Cinnamon Roll Protein Shake Not rated yet
If you love cinnamon rolls, you'll love this shake! Prep Time 5 minutes Servings 1 Ingredients 8 oz low fat milk 1 serving vanilla protein …

BAJA BREAKFAST BURRITO  Not rated yet
- Four 8-inch fat free flour tortillas - 3 Tbsp chopped green peppers - 1/8 Tbsp salt, touch of pepper and cummin - 1 cup Egg Whites - 3 Tbsp diced …

CALIFORNIA WHITE OMELET  Not rated yet
Best Source of Egg Whites - 1 1/2 Tbsp olive or corn oil - 1 cup Egg Whites - 1 large mushroom (sliced up) - 1 1/2 cup fresh spinach - 1 Tbsp …

TEXAS WHITE OMELET  Not rated yet
Best Source of Egg Whites - 1 1/2 Tbsp olive or corn oil - 1 cup Egg Whites - 2 Tbsp chopped green/red peppers. - 1 Tbsp chopped onion - 1 Tbsp …

CHOCOLATE WAFFLES  Not rated yet
Best Source of Egg Whites - 2 or 3 Pumps of Egg Whites - 1 1/2 cups whole wheat pastry flour - 1/2 cup cocoa powder - 1 tbsp. baking powder …

PROTEIN PACKED PANCAKES  Not rated yet
Best Source of Egg Whites - 1/4 cup Egg Whites International (2 pumps) - 1/8 cup low-fat cottage cheese - 1.5 scoops chocolate protein powder …

CHOCOLATE FRENCH TOAST  Not rated yet
Best Source of Egg Whites - 3 Ounces Egg Whites International (3 pumps) - 1/2 scoop chocolate protein powder - 3 slices of whole wheat bread …

GOT KIDS WITH BAD EATING HABITS? Not rated yet
Best Source of Egg Whites Can't get them to eat enough protein? Here's a Quick trick for picky eaters (adults included!) - 1/2 Cup Egg Whites …

SOMOA PROTEIN SHAKE  Not rated yet
Best Source of Egg Whites - 8 oz egg whites (8 pumps or 1 cup) - 4 oz milk of choice or water (use less if a thicker shake is desired) - 2 tbsp …

STRAWBERRY PROTEIN SHAKE  Not rated yet
- 8 oz egg whites (8 pumps or 1 cup) Best Source of Egg Whites - 4 oz milk of choice or water (use less if a thicker shake is desired) - 2 tbsp …

GOLD COAST AMARETTO PROTEIN SHAKE Not rated yet
- 8 oz egg whites (8 pumps or 1 cup) Best Source of Egg Whites - 4 oz milk of choice or water (use less if a thicker shake is desired) - 2 tbsp …

GRASSHOPPER PROTEIN SHAKE Not rated yet
- 8 oz egg whites (8 pumps or 1 cup) Best Source of Egg Whites - 4 oz milk of choice or water (use less if a thicker shake is desired) - 2 tbsp …

NUTTY IRISHMAN PROTEIN SHAKE  Not rated yet
Best Source of Egg Whites - 8 oz egg whites (8 pumps or 1 cup) - 4 oz milk of choice or water (use less if a thicker shake is desired) - 2 tbsp …

RASPBERRY MOCHA PROTEIN SHAKE  Not rated yet
- 8 oz egg whites (8 pumps or 1 cup) - 4 oz milk of choice or water (use less if a thicker shake is desired) - 2 tbsp chocolate sugar free, fat free …

QUICK PROTEIN DRINK IDEAS Not rated yet
Here are some quick and easy high protein drinks with items you may already have in your refrigerator at home. Take one 8-ounce cup of our 100% Pure …

Post Workout Ultimate Muscle Feeder Shake Not rated yet
Add the following to your blender 3/4-1Pint Iced Water 10 Boiled Whole Eggs, ( peeled & leave to cool 1hr ) Blend To Desired texture + Water To Adjust …

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Geary's Lean-Body Recipe: Pumped-Up Pumpkin Mix Not rated yet
If you dig pumpkin pie, you'll love this little nutrient-dense, antioxidant-rich, protein-packed treat! It's funny, but whenever someone sees this little …

The Healthiest Cheese-Steak in the World Not rated yet
Healthy cheese steak by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist GetRidofAbdominalFat.org It's true... you REALLY …

Pineapple Vanilla Smoothie Not rated yet
Blend together: 1 cup water 1/2 cup vanilla yogurt one cup frozen pineapples 2 tbsp honey (preferably raw) 30 grams vanilla whey protein powder …

Chocolate Banana Smoothie Not rated yet
Blend together: 1 cup water 1/2 cup skim milk one and a half frozen bananas 2 tbsp organic maple syrup 30 grams chocolate whey protein powder …

Quick Egg and Quinoa for the Morning Not rated yet
Above 35 grams of protein. 1 whole egg 1 cup of liquid egg whites 1/3 cup of Ancient Harvest Quinoa Flakes (This product cooks faster than the grain …

Muscleberry Blast Shake Not rated yet
From the Anabolic Cookbook Makes 1 Shake Ingredients * - 2 scoops Vanilla Whey Protein * - 1.5 Cup of Frozen Berries Mix (Strawberries. Raspberries, …

Banana Bread Shake Not rated yet
From the Anabolic Cookbook Makes 1 Shake Ingredients * - 2 scoops Vanilla Whey Protein * - 1 Banana * - 1/2 Cup Quaker Oatmeal (cooked …

Strawberry Meringues Not rated yet
From the Anabolic Cookbook Makes 2 Servings Ingredients * - 6 egg whites * - 1/4 tsp cream of tartar * - 2 cups sliced strawberries …

High Protein Fudge Bars Not rated yet
From the Anabolic Cookbook Makes 5 Bars Ingredients * - 8 scoops chocolate protein powder * - 1 cup oatmeal * - 1/3 cup natural peanut …

Banana Maple Protein Snack Wraps Not rated yet
From the Anabolic Cookbook Makes 1 Serving Ingredients * - 1 8" 100% Whole Wheat Wrap * - 1 medium banana * - 1 tablespoons of all natural …

Lemon & Cinnamon Sweet Potatoes Not rated yet
From the Anabolic Cookbook Makes 6 Servings Ingredients * - 3 good-sized sweet potatoes * - 1 1/2 cups apple juice * - 1 tsp nutmeg …

3-Bean Salad Not rated yet
From the Anabolic Cookbook Makes 10 Servings Ingredients * - 15oz can of Black Beans, rinsed and drained * - 15oz can of Kidney Beans, rinsed …

Classic Tuna Melt Patties Not rated yet
From the Anabolic Cookbook Makes 2 Servings Ingredients * - 16oz. can tuna, drained * - 1 egg white, beaten * - 2 tablespoon of oatmeal …

Rosemary Marinated Salmon Not rated yet
From the Anabolic Cookbook Makes 4 Servings Ingredients * - 1 Tbs. lemon juice * - 1/2 tsp. rosemary, crumbled, or 2 tsp. fresh, chopped …

Citrus Baked Tilapia Not rated yet
From the Anabolic Cookbook Makes 4 Servings Ingredients * - 1 pound fresh tilapia fillets * - 2 Tbsp. extra virgin olive oil * - 1 Tbsp. …

Buffalo (Bison) Burgers Not rated yet
From the Anabolic Cookbook Makes 4 Servings Ingredients * - 1 Tbsp od olive oil * - 1 chopped onion * - 2 egg whites * - 1/4 cup …

Beef & Broccoli Stir Fry  Not rated yet
From the Anabolic Cookbook Makes 1 Servings Ingredients * - 1 teaspoon olive oil * - 3 cups broccoli * - 2 thinly sliced carrot …

The Muscle Cook's chili Not rated yet
From the Anabolic Cookbook Makes 4 Servings Ingredients * - 1 pound fresh tilapia fillets * - 2 Tbsp. extra virgin olive oil * - 1 Tbsp. …

Roasted Chicken Breast with Spinach and Walnuts Stuffing Not rated yet
From the Anabolic Cookbook Makes 4 Servings Ingredients * - 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast) …

Baked Crispy Chicken Nuggets Not rated yet
From the Anabolic Cookbook Makes 6 Servings Ingredients * - 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each …

Dave's Famous Turkey Meat Loaf Not rated yet
From the Anabolic Cookbook Makes 6 Servings Ingredients * - 2 lbs of ground Turkey * - 1 teaspoon of olive oil * - 1 diced Onion …

High Protein Pancakes Not rated yet
From the Anabolic Cookbook Makes 1 Serving (6 pancakes) Ingredients * - 1/4 cup oatmeal * - 6 egg whites * - 1 tbsp ground flax …

Apple & Cinnamon High Protein Muffins Not rated yet
From the Anabolic Cookbook Makes 1 Serving (About 3 Muffins) Ingredients * - 3/4 cup oatmeal * - 1/4 cup Oat Bran * - 6 Egg Whites …

Dave Ruel's Anabolic Blueberry Oatmeal Not rated yet
From the Anabolic Cookbook . Makes 1 Serving Ingredients * - 3/4 cup oatmeal * - 8 Egg Whites * - 1/2 scoop (15g) of Chocolate Protein …

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 …

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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=awesome …

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 …

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 …

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 …

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 …

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 …

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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, …

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 …

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