You can't make gains without quality fuel, which is why we've partnered with FitMenCook's Kevin Alexander to create this series of simple, flavor-packed recipes guaranteed to help you build quality size! We'll be releasing a new recipe on our Facebook page weekly, so tune in to broaden your cooking skills and treat your palate to new flavors.

Come back to this page any time to stay on top of the Fuel & Gainz recipe list. Get ready to eat clean, train dirty, and grow like crazy!

1. Gainz Lover's Nachos

Skip greasy, fried nachos in favor of complex carbs with these sweet-potato, protein-topped nachos.

Fuel Gainz: Gainz Lover's Nachos

Ingredients

  • Large sweet potatoes, 3
  • Red onion, diced, 1/3 cup
  • Ground turkey, 1 lb.
  • Chili powder, 2 tbsp
  • Garlic powder, 1 tbsp
  • No-salt tomato sauce, 1/2 cup
  • Mashed avocado, 2.5 oz.
  • Greek yogurt, 2.5 oz.
  • Grated cheese, 1 oz.
  • Green onion, to taste
  • Olive oil, to taste
  • Sea salt, to taste
  • Ground pepper, to taste

Directions

  1. Slice sweet potato into wedges, and spray potato wedges with olive oil.
  2. Season wedges with sea salt and pepper to taste
  3. Sauté seasoned wedges for 5 minutes until outsides are brown.
  4. Bake sautéed potatoes at 400 F for 20 minutes.
  5. Sauté onions with olive oil, and add turkey to the skillet.
  6. Season turkey with chili powder, garlic powder, sea salt, and pepper. Add no-salt tomato sauce.
  7. Remove the potatoes from the oven, and top them off with the meat sauce.
  8. Garnish with avocado, Greek yogurt, green onions and cheese.

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Nutrition Facts

  • Serving size: 1 serving                                                           
  • Recipe yields: 10 servings
  • Calories: 161
  • Fat: 4 g
  • Carbs: 7 g
  • Protein: 22 g

2. Garlic Parmesan Wings

Cut back on fat and keep all the flavor with these finger-food favorites.

Fuel Gainz: Garlic Parmesan Wings

Ingredients

  • Chicken drumettes, 2 lbs.
  • Coconut oil, 1 tbsp
  • Minced garlic, 1 tbsp
  • Chives, to taste
  • Parmesan, to taste
  • Oat flour, to taste
  • Olive oil, to taste

Directions

  1. Trim fat from the wings. Season chicken with pepper.
  2. Lay wings flat on a baking sheet with cooling rack and dust wings with oat flour.
  3. Spray coated wings with olive oil and bake wings at 420 F for 25 minutes.
  4. To make the sauce, sauté coconut oil, garlic, chives and ground pepper for 5 minutes.
  5. Placed cooked wings in bowl and toss with sautéed sauce, parmesan, and sea salt.

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Nutrition Facts

  • Serving size: 1 serving                                                           
  • Recipe yields: 10 servings
  • Calories: 206
  • Fat: 10 g
  • Carbs: 7 g
  • Protein: 22 g

3. Black Bean Brownies

Have your dessert and enjoy your gains too with these protein-rich brownies.

Fuel Gainz: Black Bean Brownies

Ingredients

  • Black beans, 1-1/2 cans
  • Cacao, 1/2 cup
  • Cinnamon, 1 tsp
  • Baking soda, 1/2 tsp
  • Baking powder, 1/2 tsp
  • Stevia, 4 tbsp
  • Coconut oil, 2 tbsp
  • Almond milk, 1 tbsp
  • Vanilla extract, 1 tbsp
  • Dark chocolate chunks, 1 cup
  • Walnuts, 3/4 cup

Directions

  1. Add drained black beans, cacao, cinnamon, baking soda, baking powder, stevia, coconut oil, almond milk, and vanilla extract to food processor. Blend into a smooth, consistent batter.
  2. Dump the batter into a bowl, then mix in chocolate chunks and add walnuts.
  3. Spray a baking dish with nonstick spray and add batter.
  4. Top with walnuts and bake at 350 F for 25 minutes.

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Nutrition Facts

  • Serving size: 1 serving                                                                                   
  • Recipe yields: 9 servings
  • Calories: 310
  • Carbs: 33 g
  • Fats: 18 g
  • Protein: 7 g

4. Dairy-Free Chicken Zasta

Looking for lean gains? This zucchini-inspired pasta will leave you feeling full and satisfied.

Fuel Gainz: Dairy-Free Chicken Zasta

Ingredients

  • Zucchini, 1 large
  • Arrowroot powder, 2 tbsp
  • Chicken breast, 3/4 lbs.
  • Ground pepper, to taste
  • Minced garlic, 1/3 tbsp
  • Red onion, 1/3 cup
  • Rosemary, 1 tbsp
  • Oregano, 1tbsp
  • Coconut cream, 1 cup
  • Chicken broth, 2 tbsp
  • Parsley, to taste
  • Olive oil, to taste
  • Sea salt, to taste

Directions

  1. Cut off zucchini ends, and spiralize into a bowl.
  2. Add a few tablespoons to arrowroot and stir.
  3. Spray nonstick skillet with olive oil and slice chicken into cubes.
  4. Season chicken with sea salt and ground pepper. Sauté for about 8 minutes or until chicken is thoroughly cooked. Place chicken in a bowl.
  5. Spray nonstick skillet with olive oil. Add garlic, onion, rosemary, oregano, and sauté until onion browns. Add coconut cream to skillet with onions and bring to simmer.
  6. After about 2 minutes, add the arrowroot and water mixture and stir. Add chicken broth to simmering skillet followed by the zucchini pasta.
  7. Toss the pasta to coat with creamy sauce. Add the cooked chicken to the pasta and sauce.
  8. Garnish with parsley and season to taste with sea salt and pepper.

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Nutrition Facts

  • Serving size: 1 serving                                                                                   
  • Recipe yields: 4 servings
  • Calories: 214
  • Fats: 13 g
  • Carbs: 8 g
  • Protein: 19 g

5. Smokin' Jalapeno Popper Burger

Add some kick to a protein-packed burger with this spicy take on a classic favorite.

Fuel Gainz: Smokin' Jalapeno Popper Burger

Ingredients

  • Jalapeno, 1 pepper
  • 2% Greek yogurt, 1 tbsp
  • Reduced-fat mozzarella, 1/8 cup
  • Goat cheese, 1 oz.
  • Lean ground beef, 6 oz.
  • Minced garlic, I clove
  • Cumin, 1/2 tbsp
  • Sea salt
  • Ground pepper
  • Bun or Portobello mushroom
  • Spicy brown mustard
  • Lettuce, to taste
  • Tomato, to taste
  • Turkey bacon, a few slices

Directions

  1. Slice jalapeno in half, remove seeds, and chop.
  2. Mix Greek yogurt, mozzarella, goat cheese, and chopped jalapeno together. Place in freezer.
  3. Mix meat, garlic, cumin, sea salt, and ground pepper. Form patty with seasoned meat mixture and make a hole in the center using your thumb.
  4. Add the filling from the freezer into the hole. Fold over the sides of the meat to cover the hole.
  5. Place burger patty in skillet, brown both sides, cover, and cook to your desired readiness.
  6. Add mustard, lettuce, tomato, burger patty, and turkey bacon to bun or Portobello mushroom cap.

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Nutrition Facts

  • Serving size: 1 burger                                                                        
  • Recipe yields: 1 servings
  • Calories: 546
  • Fat: 36 g
  • Carbs: 6 g
  • Protein: 50 g

6. Gainz Breakfast Bowl

Power your training sessions—and get huge—with this morning power bowl.

Fuel Gainz: Gainz Breakfast Bowl

Ingredients

  • Fingerlings, 3-6 potatoes
  • Olive oil spray
  • Garlic powder, 1 tbsp
  • Ground pepper, to taste
  • Sea salt, to taste
  • Rosemary, to taste
  • Eggs, 5
  • Goat cheese, 2 oz.
  • Cherry tomatoes, 1/2 cup
  • Green onion, 1/3 cup

Directions

  1. Cut potatoes. Spray nonstick skillet with olive oil and add potatoes, garlic powder, pepper, and sea salt.
  2. Sear potatoes until edges are brown, then bake in oven for 20 minutes at 420 F.
  3. Chop rosemary, crack 2 whole eggs, and add 3 egg whites to a bowl and beat.
  4. Season eggs with pepper and rosemary.
  5. Cook eggs in skillet, and add goat cheese.
  6. Place cooked eggs in bowl, add potatoes, then top with tomatoes, green onion, sea salt, and pepper.

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Nutrition Facts

  • Serving size: 1 bowl                                                  
  • Recipe yields: 10 servings
  • Calories: 634
  • Fats: 22 g
  • Carbs: 69 g
  • Protein: 40 g

7. BBQ Bison Pineapple Pizza

Add some protein to your meal with 'za so good it'll taste like a cheat-day treat. 

Fuel Gainz Pizza

Ingredients

  • Ground bison, 6 oz.
  • Cumin, 1/2 tbsp
  • Cayenne pepper, 1/2 tsp
  • Smoked paprika, 1 tbsp
  • Wheat naan bread, 1 piece 
  • Low-sodium barbecue sauce, 2 tbsp
  • Spinach, 2 cups 
  • Pineapple, 1/2 cup
  • Red onion, 1/3 cup
  • Mozzarella, 1/4 cup
  • Ground pepper to taste
  • Olive oil spray to taste

Directions

  1. Spray nonstick skillet with olive oil. Add bison, cumin, cayenne, paprika, and pepper. Cook until brown.
  2. Place wheat naan bread on baking sheet with cooling rack. 
  3. Spread barbecue sauce on the naan and add spinach, bison, pineapple, onion, and mozzarella.
  4. Bake pizza in oven at 400 degrees for 20 minutes.
  5. Slice and enjoy.

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Nutrition Facts

  • Serving size: 1/4 pizza
  • Recipe yields 4 servings 
  • Calories: 213
  • Fat: 9 g 
  • Carbs: 18 g 
  • Protein: 15 g

8. Mozzarella Chicken Meatballs 

Looking to take mom's meatball recipe to the next level? Up the ante with this cheese-filled, flavor-packed take on the original.

Fuel Gainz Meatballs

Ingredients

  • Reduced-fat mozzarella, 12 oz. 
  • Ground chicken, 2 lbs.
  • Garlic powder, 1 tbsp
  • Oregano, 1 tbsp
  • Marinara, 2 cups 
  • Chives to taste
  • Fresh basil to taste
  • Ground pepper to taste
  • Sea salt to taste
  • Green onions to taste 

Directions

  1. Chop mozzarella sticks into quarters.
  2. Place chicken, basil, garlic powder, oregano, and green onions in bowl and mix together.
  3. Spray hands with olive oil, take a piece of mozzarella, and form meatballs around the cheese. 
  4. Place meatballs in a muffin pan. Bake for 5 minutes at 420 degrees F.
  5. Bring marinara to a simmer in a skillet. Add meatballs to the sauce and cook for about 5 minutes.
  6. Garnish with chives, and season with salt and pepper to taste.

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Nutrition Facts

  • Serving size: 1/3 recipe
  • Recipe yields 3 servings 
  • Calories: 457
  • Fat: 25g 
  • Carbs: 9 g 
  • Protein: 49 g

9. Black Bean Bacon Dip

Add some extra protein to your bean dip with this FitMenCook-approved recipe.

Bacon Bean Dip

Ingredients

  • Bacon, 2 slices
  • No-sodium black beans, 1 can
  • Almond butter, 2 tbsp
  • Olive oil, 1 tbsp
  • Garlic clove, 1
  • Cumin, 1 tsp
  • Chili powder, 1 tsp
  • Cilantro, 1/4 cup
  • Lime, 1
  • Ground pepper, to taste
  • Sea salt, to taste

Directions

  1. Cook bacon until crispy.
  2. Let bacon cool, and then chop it up.
  3. Use a food processor to blend black beans, almond butter, olive oil, garlic, cumin, chili powder, salt, pepper, cilantro, and lime.
  4. Place mix into a bowl, and top with bacon.

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Nutrition Facts

  • Serving size: 1
  • Recipe yields: 4 serving
  • Calories: 206
  • Fat: 10 g
  • Carbs: 20 g
  • Protein:9 g

10. Gainzerito

Move over, Chipotle. Get your burrito fix and meet your macros with this Gainzerito.

Gainzerito

Ingredients

  • Lean ground beef, 6 oz.
  • Garlic powder, 1 tsp
  • Safflower mayonnaise, 1 tbsp
  • Sriracha, 1 tsp
  • Dijon mustard, 1/2 tbsp
  • Whole-wheat tortillas
  • Lettuce
  • Tomato, diced, 1
  • Red onion, sliced, 1
  • Shredded cheddar cheese, 1/4 cup
  • Sea salt to taste
  • Ground pepper to taste

Directions

  1. Cook ground beef and season in the pan with garlic, sea salt, and ground pepper.
  2. Mix mayo, sriracha, and Dijon mustard in small bowl.
  3. Spread mayo sauce on tortilla. Add lettuce, tomato, onion, beef, and cheese.
  4. Fold and wrap burrito

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Nutrition Facts

  • Serving size: 1 burrito                                                
  • Recipe yields: 1 serving
  • Calories: 759
  • Carbs: 59 g
  • Fats: 35 g
  • Protein: 52 g

11. Roasted Almond Bark

Add some protein to your chocolate with this easily customizable recipe for almond bar that's FitMenCook approved.

Fuel Gainz: Roasted Almond Bark

Ingredients

  • Almonds, 4 oz.
  • Dark chocolate, 6 oz. 
  • Dried cranberries, 1/4 cup
  • Crushed red pepper to taste
  • Sea salt to taste
  • Olive oil spray

Directions

  1. Place almonds on cookie sheet sprayed with olive oil. Roast in oven for 20 minutes at 350 degrees F. 
  2. Let almonds cool, and crush them.
  3. Melt dark chocolate in microwave at 45-second intervals until smooth.
  4. Add crushed almonds to melted chocolate. 
  5. Spread mixture on parchment paper placed on a baking sheet. 
  6. Top with cranberries, sea salt, and red pepper to taste.
  7. Put tray in freezer for 45 minutes. 
  8. Break apart into bark pieces, and eat! 

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Nutrition Facts

  • Serving size: 1 piece                         
  • Recipe yields: 10 servings 
  • Calories: 180
  • Fat: 12 g 
  • Carbs: 14 g 
  • Protein: 4 g 

12. Sweet Lime Sesame Shrimp

Add a tangy taste to your protein with this muscle-building seafood favorite.

Sweet Lime Sesame Shrimp

Ingredients

  • Honey 1/4 cup
  • Sriracha 2 tbsp
  • Lime 1
  • Arrowroot starch 1 tbsp
  • Minced garlic 1/2 tbsp
  • Olive oil spray
  • Diced red bell pepper 1/3 cup
  • Jumbo shrimp 3/4 lb.
  • Sesame oil 1 tbsp
  • Cilantro to taste

Directions

  1. Mix honey, sriracha, fresh lime juice, and arrowroot, in a bowl.
  2. Spray skillet with olive oil and toss in garlic and red bell pepper. Sauté until edges are brown.
  3. Add shrimp to skillet, and cook until shrimp is nearly done.
  4. Reduce the heat and add in the sauce from the bowl.
  5. Simmer the sauce with shrimp, and mix together.
  6. Finish with sesame oil, dish up, and garnish with cilantro.

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Nutrition Facts

  • Serving size: 1 plate                                                       
  • Recipe yields: 2 servings
  • Calories: 370
  • Carbs: 41 g
  • Fats: 10 g
  • Protein: 29 g

13. Pea Guacamole

Consume an extra dose of vitamins and added protein with this pea-and-egg rich guacamole.

Pea Guacamole

Ingredients

  • Avocado, large 4
  • Peas 1-1/3 cup
  • Red onion 2/3 cup
  • Diced tomato 1 cup
  • Diced jalapeno 1/3 cup
  • Eggs, hard-boiled 4
  • Limes 2
  • Cilantro 1/4 cup
  • Cumin 1 tbsp
  • Sea salt to taste
  • Ground pepper to taste

Directions

  1. Cut avocados in half, remove the pits, and place avocado meat in a bowl.
  2. Puree peas in food processor.
  3. Mash avocados with a fork, and mix in pea puree.
  4. Mix in red onion, diced tomato, diced jalapeno, cumin, salt, pepper, and fresh-squeezed lime juice.
  5. Add cilantro and chopped egg whites. Mix well.
  6. Serve with celery, bell peppers, or corn chips.

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Nutrition Facts

  • Serving size: 1 serving                                                           
  • Recipe yields: 6 servings
  • Calories: 119
  • Fat: 7 g
  • Carbs: 9 g
  • Protein: 5 g

Stuffed French Toast with Protein Cream

Morning, noon, or night enjoy this calorie-conscious treat that will satisfy your sweet tooth without sabotaging your goals.

French Toast

Ingredients

  • Sourdough or rye bread (stale works best) 5, 1-inch thick slices
  • Egg 1
  • Egg whites 2
  • Almond milk 1/3 cup
  • Cinnamon 1 tsp

Filling

  • Reduced-fat cream cheese 5 oz. (room temperature)
  • Vanilla isolate whey protein 1/2 scoop
  • Vanilla extract 2 tsp
  • Olive oil to spray
  • Strawberries 4-5 (optional)
  • Blueberries 1/2 cup (optional)

Garnish

  • Cinnamon to taste
  • Sugar-free maple syrup (Optional)

Directions

  1. Whisk together eggs and almond milk in a bowl. Set aside.
  2. Mix together filling ingredients.
  3. Make slight incision on pieces of bread to form a pocket (like pita bread).
  4. Add sliced strawberries (and/or blueberries) and some of the protein cheese mixture.
  5. Dip both sides of stuffed bread in egg mixture.
  6. Spray skillet. Let it get hot. Add French toast.

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Nutrition Facts

  • Serving size: 1 slice                                                    
  • Recipe yields: 5 servings                                            
  • Calories: 142
  • Fat: 7 g
  • Carbs: 11 g
  • Protein: 9 g

Thyme-less Gains Burger

An herb-filled burger topped with sugar-coated bacon. Sounds like gains to me!

Gainz Burger

Ingredients

  • Ground beef 90/10 1 lb.
  • Fresh thyme 1-1/2 tbsp
  • Smoked paprika 1 tbsp
  • Garlic 1 tbsp
  • Challah bun 2
  • Salt and pepper to taste
  • Olive oil spray

Garnish

  • Cheddar 1 slice
  • Avocado 1 tbsp
  • Bacon 4 slices
  • Coconut sugar 1 tbsp
  • Lettuce to taste
  • Tomato to taste
  • Dijon and mayo (optional)

Directions

  1. Place bacon on parchment paper and sprinkle with coconut sugar. Bake for 10 min. at 350 degrees F.
  2. Add thyme, smoked paprika, garlic, sea salt, and pepper to ground beef. Mix.
  3. Mold into patties.
  4. Spray skillet with non-stick olive oil, then cook patties.
  5. Add cheese and cover with lid until melted.
  6. Toast buns in pan. Then, build burgers by adding toppings. Serve.

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Nutrition Facts

  • Serving size: 1 burger                                                                        
  • Recipe yields: 2
  • Calories: 790
  • Fat: 40 g
  • Carbs: 34 g
  • Protein: 74 g
Recipe

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