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About This Cookbook
A 12-week bulking cookbook with high-protein meals designed for steady, controlled muscle growth while minimizing unnecessary fat gain.
Nutrition Highlights
493
Avg kcal
34.8g
Avg Protein
52.6g
Avg Carbs
Recipes
Cottage Cheese with Fruit
301
26g P
27g C (4g Fib)
11g F
5 min
Protein Chia Seed Cereal
318
29g P
30g C (15g Fib)
10g F
17 min
Air Fryer Asiago Cheese Bagels
328
24g P
33g C (1g Fib)
11g F
20 min
Whipped Cottage Cheese Bowls
328
33g P
46g C (7g Fib)
10g F
10 min
Oatmeal Cottage Cheese Pancakes
337
31g P
33g C (4g Fib)
7g F
15 min
Beef Tapa
338
33g P
28g C (1g Fib)
10g F
20 min
Easy Smoked Haddock Kedgeree
341
25g P
32g C (1g Fib)
11g F
35 min
Cottage Cheese Oatmeal Pancakes
348
24g P
34g C (5g Fib)
12g F
30 min
Microwave Egg Breakfast Sandwich
350
27g P
34g C (5g Fib)
12g F
5 min
Mozzarella and Egg Breakfast Sandwich
351
31g P
35g C (2g Fib)
9g F
15 min
English Muffin Breakfast Pizza with Canadian Bacon
356
27g P
37g C (4g Fib)
11g F
17 min
Healthy Breakfast Recipes - Sweet Potato Veggie Scramble
358
29g P
36g C (11g Fib)
14g F
15 min
Oreo Overnight Oats Meal Prep
371
26g P
46g C (4g Fib)
10g F
30 min
Savory Oatmeal with Bone Broth (GF)
373
31g P
44g C (7g Fib)
8g F
12 min
Breakfast Burrito Bowls (Quick And Easy)
375
26g P
48g C (16g Fib)
10g F
15 min
Protein porridge
376
25g P
39g C (4g Fib)
13g F
20 min
Paleo Pumpkin Protein Pancakes
378
34g P
33g C (9g Fib)
12g F
15 min
One-pan eggs & peppers
384
23g P
38g C (11g Fib)
13g F
35 min
Healthier Quinoa & Crispy Kale Breakfast Bowl Recipe | Woolworths
390
23g P
38g C (14g Fib)
13g F
30 min
Lemon Poppyseed Protein Pancakes with Raspberry Syrup
396
34g P
46g C (9g Fib)
9g F
25 min
Protein pancakes with banana
400
28g P
38g C (4g Fib)
14g F
25 min
Pomegranate Yogurt Fool
402
24g P
52g C (7g Fib)
13g F
5 min
Butternut Squash Breakfast Tacos
405
31g P
46g C (7g Fib)
12g F
25 min
Protein Acai Bowl
405
34g P
45g C (5g Fib)
12g F
5 min
Eggs and Sausage Omelet With Tomatoes and Peppers
407
28g P
47g C (8g Fib)
14g F
20 min
Strawberry Banana Smoothie
415
39g P
46g C (9g Fib)
11g F
5 min
OMELET WITH VEGETABLES AND CHEESE (300 G) AND GRAIN BREAD (50 G)
416
26g P
52g C (8g Fib)
14g F
22 min
Shakshouka on a Dollar
420
30g P
55g C (18g Fib)
11g F
27 min
Baked Spinach and Eggs
422
27g P
51g C (3g Fib)
12g F
40 min
Tandoori Chicken Naan Pizza
430
27g P
52g C (3g Fib)
11g F
25 min
Creamy Tomato Sauce Baked Eggs
432
35g P
48g C (4g Fib)
15g F
45 min
Crispy Chicken Mini Tacos
445
33g P
42g C (6g Fib)
16g F
55 min
High-Protein Breakfast Tacos
446
32g P
43g C (9g Fib)
16g F
15 min
Breakfast Bagel Sandwiches
450
28g P
54g C (3g Fib)
14g F
30 min
Spinach, Tomato and Ricotta Omelette
450
27g P
60g C (7g Fib)
13g F
20 min
Apple Cinnamon Protein Oatmeal
469
28g P
59g C (0g Fib)
14g F
15 min
High Protein Yoghurt Breakfast
473
29g P
44g C (8g Fib)
18g F
5 min
Overnight Breakfast Casserole
484
28g P
56g C (4g Fib)
16g F
60 min
Cappuccino Overnight Oats
493
33g P
51g C (0g Fib)
17g F
10 min
Herbed Cheese, Spinach and Tomato Gourmet Sandwich
494
36g P
61g C (24g Fib)
18g F
8 min
Herbed Cheese, Spinach and Tomato Gourmet Sandwich
494
36g P
61g C (24g Fib)
18g F
8 min
Healthy Protein Powder Pancakes
497
34g P
44g C (6g Fib)
21g F
27 min
Ham Hash Browns
497
34g P
44g C (6g Fib)
21g F
30 min
Ham & potato hash with baked beans & healthy ‘fried’ eggs
499
37g P
49g C (13g Fib)
15g F
40 min
Open Sardine Sandwich
503
34g P
46g C (3g Fib)
20g F
5 min
Cottage Cheese Waffles with Oats
503
34g P
50g C (5g Fib)
18g F
15 min
Crispy Oven-Fried Cod Fish
517
40g P
44g C (4g Fib)
20g F
16 min
Healthy Italian Breakfast Wraps
521
41g P
65g C (3g Fib)
12g F
30 min
Chicken Noodle Soup Recipe
521
40g P
57g C (7g Fib)
14g F
55 min
Breakfast Pie
525
47g P
54g C (7g Fib)
13g F
23 min
Carrot Cake Overnight Oats
526
35g P
63g C (13g Fib)
18g F
10 min
Strawberry Granola Yogurt Parfait Recipe
529
32g P
66g C (7g Fib)
16g F
19 min
Pizza Oatmeal
529
33g P
61g C (10g Fib)
18g F
9 min
Bacon and Maple Blueberry Pancakes
530
42g P
46g C (6g Fib)
18g F
15 min
Bacon and Maple Blueberry Pancakes
530
42g P
46g C (6g Fib)
18g F
15 min
Healthy Biscuits and Gravy
538
43g P
50g C (6g Fib)
19g F
20 min
Awesome Breakfast Bagel Sandwich
539
32g P
61g C (3g Fib)
18g F
5 min
Big Breakfast Crêpe Recipe | Woolworths
545
31g P
58g C (3g Fib)
21g F
30 min
Tuna Pancakes
546
35g P
64g C (3g Fib)
16g F
50 min
Italian Breakfast Bowl
548
36g P
51g C (6g Fib)
22g F
30 min
Lower Carb Pancakes for One
550
37g P
65g C (10g Fib)
17g F
6 min
High Protein Scrambled Oats Bowl
550
40g P
64g C (10g Fib)
17g F
25 min
Peanut Butter Banana Chocolate Chunk Waffles
552
35g P
62g C (0g Fib)
18g F
25 min
Healthy Breakfast Burritos
552
49g P
50g C (3g Fib)
16g F
20 min
Chocolate Protein Blended Overnight Oats
554
41g P
63g C (12g Fib)
14g F
5 min
Dhal poached eggs with herby raita
560
38g P
46g C (10g Fib)
22g F
45 min
Cheesy Garlic Butter Waffles
567
31g P
65g C (5g Fib)
21g F
40 min
Peanut Butter Cup Protein Overnight Oats
574
40g P
50g C (0g Fib)
24g F
10 min
Veal steamed dumplings (dim sum)
576
39g P
74g C (4g Fib)
13g F
50 min
Charleston Shrimp and Grits
581
39g P
57g C (4g Fib)
21g F
46 min
Sweet Potato Breakfast Boat
610
35g P
71g C (0g Fib)
21g F
20 min
Pancake Wraps with Filling
617
39g P
58g C (0g Fib)
25g F
40 min
Real Carbs + Protein French Toast
641
40g P
83g C (12g Fib)
21g F
20 min
Chocolate Peanut Butter Protein Oatmeal
697
52g P
75g C (0g Fib)
21g F
5 min
Chocolate Chip Protein Overnight Oats
732
41g P
81g C (0g Fib)
27g F
10 min
Cranberry-Almond Oatmeal
745
50g P
80g C (0g Fib)
25g F
6 min
Arroz Tapado 🍚 Molded Rice
882
55g P
113g C (6g Fib)
22g F
40 min
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Ww 5 Points - Mexican Beef and Cheese Wontons With Salsa
232
14g P
25g C (1g Fib)
8g F
33 min
Three Cheese Zucchini Stuffed Lasagna Rolls
240
13g P
27g C (2g Fib)
8g F
60 min
Hot pastrami bagels
241
17g P
27g C (2g Fib)
8g F
20 min
Shrimp Egg Rolls
241
18g P
27g C (3g Fib)
7g F
35 min
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Easy Ranch Taco Bites Recipe
391
31g P
37g C (4g Fib)
13g F
25 min
Lemon Chicken Soup With Orzo
409
28g P
41g C (3g Fib)
15g F
40 min
Tuna melt pizza baguettes
410
26g P
47g C (4g Fib)
14g F
30 min
Healthy Monterrey Chicken Pasta
414
38g P
42g C (10g Fib)
14g F
20 min
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Orzo Shrimp Stew
404
35g P
46g C (3g Fib)
10g F
15 min
Quick Chicken Fajitas
413
29g P
43g C (0g Fib)
16g F
20 min
Pressure-Cooker Chicken Tikka Masala
415
29g P
36g C (5g Fib)
16g F
50 min
Teriyaki Chicken Rice Bowl
417
29g P
45g C (5g Fib)
13g F
30 min
kcal
Protein
Fat
Adjusted to
servings
A quick note on macros: we work with a massive recipe library, so numbers are estimates. They're right almost all the time - but if something jumps out as wrong, just hit Swap. Trust your gut: a 300g chicken breast isn't 80 calories.
Timing
Prep:
Cook:
Total:
Serves:
Ingredients
- (optional) (to taste) (to serve)
