Maintaining
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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 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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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,
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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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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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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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,
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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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:
Maintaining,
Cutting
SERVINGS: 4 (approx. 1 cup each serving)
INGREDIENTS:
1 lb (about 2 cups) mixture of broccoli and cauliflower (coarsely chopped)
6 scallions (green onions), chopped
2 cups Vegetable Broth
1 garlic clove, minced
1 cup nonfat evaporated milk
40 grams vegetable protein powder (or soy protein)
2 Tbs Smart Balance ...
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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,
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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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:
Recipes,
Cutting,
Maintaining
SERVINGS:
4-5
INGREDIENTS:
6 chicken breasts cut in half
12oz non-fat or low-fat yogurt
2-3 tbsp Thai red curry paste
4 tbsp chopped fresh cilantro
approx. 3 inch piece cucumber
DIRECTIONS:
1. Preheat your oven to 375 degrees. Put the chicken in a shallow dish in one layer. Blend a ...
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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 22, 2011
Posted in:
Recipes,
Maintaining
Serves: 4
INGREDIENTS:
1 teaspoon olive oil
1 medium onion, finely chopped
1 potato, peeled and cut into small cubes
750 g (1 1/2 lb) frozen edamame beans, defrosted
1 quart (1.2 litres or 2 pints) vegetable stock
2 tablespoons creme fraiche

salt and freshly ground pepper
DIRECTIONS:
In a ...
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Aug 16, 2011
Posted in:
Recipes,
Maintaining,
Cutting
SERVES: 4
INGREDIENTS:
3 cloves of garlic
A small bunch of fresh basil
1 tablespoon olive oil
1 jalapeno or Serrano chile
28-ounce can diced tomato
1/8 teaspoon sea salt
freshly ground pepper, to taste
1 tablespoon red wine vinegar
4 x 5-ounce white fish filets such as coley, cod ...
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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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