crock pot pork tenderloin healthy recipe bodybuilding prep

Pork isn’t often suggested as part of a bodybuilding diet, but pork tenderloin is often very lean with little fat to trim.  This recipe isn’t one we’d suggest when preparing for a competition, but in the offseason it is a nice change of flavors and is very easy to make. Please, do not be discouraged by the ingredient list, trust us, the crock pot makes this simple.


  • 1 medium onion, thinly sliced
  • 2 tbsp brown sugar
  • 1 tbsp paprika
  • 1 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 3 lbs pork tenderloin, trimmed
  • 6 tbsp cider vinegar
  • 1 cup low-sodium chicken broth
  • 2 tsp Worcestershire sauce
  • red pepper flakes to taste
  • 1 tsp sugar
  • 1 tsp dry mustard
  • 1/2 tsp cayenne pepper


  1. Place onion in a slow cooker.
  2. In a small bowl, combine brown sugar, paprika, salt, and pepper, mixing thoroughly.
  3. Rub the mixture on the meat, coating evenly. Place the pork in the slow cooker.
  4. In a medium bowl, combine the vinegar, chicken broth, Worcestershire sauce, red pepper flakes, sugar, mustard, and cayenne pepper, mixing thoroughly.
  5. Add to the slow cooker. Cover and cook on low for 8-10 hours.
  6. Remove the meat. Using two forks, shred the meat and onions coarsely and discard the fat.

Nutrition for 8 Servings

  • Total Fat: 4 grams
  • Total Carbohydrates: 7 grams
  • Protein: 33 grams

Serve as you’d like on a roll, over rice, mixed in a salad- it is very versatile!


Kris Pisarcik Personal Trainer Online Coaching

This recipe was provided by Kris Pisarcik. A cancer survivor, competitive bodybuilder, and personal trainer for over 10 years, Kris knows what it takes to be healthy.

Kris says, ” I am extremely passionate and motivated by delivering results to my clients, and take a genuine interest in their success. I firmly believe you only get out what you put in and with full commitment and giving it 100%, you will achieve the goals you have set out to accomplish!”

Kris is available for Online Coaching and In Person Training.