Healthy Living

Country Singer Nate Smith Details His 70-Pound Weight Loss and Health Reset

For Muscle & Fitness readers, country star Nate Smith may look like another artist thriving in a demanding touring schedule packed with sold-out shows, late nights, and nonstop travel. But behind the breakout success, chart-topping singles, and stadium performances alongside artists like Morgan Wallen, Smith has quietly undergone one of the most meaningful transformations of […]

Hadi Choopan Teams With Milos Sarcev for 2026 Mr. Olympia Comeback After Controversy

While many bodybuilding observers had labeled Hadi Coopan’s competitive career as pretty much over, the Iranian powerhouse is back, and he’s teaming up with a familiar friend in Milos Sarcev as they target the 2026 Mr Olympia title. Political Controversy Still Surrounds Hadi Choopan’s 2026 Mr. Olympia Return Hadi Choopan had come under increasing pressure […]

Hara Hachi Bu Explained: The Japanese Eating Habit That May Help With Weight Loss and Longevity

In an age where extreme measures such as extended juice cleanses and multi-day fasts are often relied upon for short term weight loss, the traditional Japanese practice of hara hachi bu, which translates to “eat until you are eight parts full,” is a more sustainable, long term way of dropping fat that allows you to […]

21 Snacks You Can Make with Peanut Butter

Credit: Photographer: Jason Donnelly, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek.
Credit: Photographer: Jason Donnelly, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek.

Peanut butter fans, these snacks are for you! Each of these tasty snack recipes highlight the delicious protein-packed nut butter. Whether you incorporate it in a sippable snack like our Snickers-Inspired Protein Shake or whip up a batch of our High-Protein Peanut Butter-Blueberry Oatmeal Bars, you’re sure to find something that leaves you satisfied.

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Peanut Butter Granola Bars Are High in Protein & Fiber

Credit: Photographer: Jason Donnelly, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek.
Credit: Photographer: Jason Donnelly, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek.

These no-bake granola bars are a simple snack made with just a handful of pantry staples. Naturally sweetened with dates and held together with creamy peanut butter, they come together quickly in the food processor, no oven required.

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Chocolate-Covered Puffed Quinoa Bark

Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.

This quinoa bark combines crunchy puffed quinoa with creamy peanut butter and a drizzle of dark chocolate for a snack that’s sweet, salty and satisfyingly crisp. Freeze-dried strawberries add fruity flavor and a pop of color to each bite.

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High-Protein Peanut Butter-Blueberry Oatmeal Bars

Credit: Photographer: Stacy K. Allen, Prop Stylist: Keoshia McGhee, Food Stylist: Amanda Holstein.
Credit: Photographer: Stacy K. Allen, Prop Stylist: Keoshia McGhee, Food Stylist: Amanda Holstein.

These high-protein oatmeal bars are perfect for breakfast, snack time or enjoy them as a lightly sweetened dessert. A quick stovetop blueberry-chia “jam” gets swirled through the batter, creating pops of fruity flavor. Served warm or at room temperature, these soft-baked bars are an easy make-ahead option you’ll want on repeat all week.

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Snickers-Inspired Protein Shake

Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley.
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley.

This Snickers-inspired protein shake blends banana, peanut butter, cocoa and dates for a creamy drink that tastes like dessert but works as a breakfast. Soy milk and Greek-style yogurt boost the protein, while a sprinkle of chocolate chips on top adds just the right amount of sweetness.

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Crispy Peanut Butter–Quinoa Balls

Credit: Photographer: Ali Redmond.
Credit: Photographer: Ali Redmond.

These no-bake Crispy Peanut Butter–Quinoa Balls come together in minutes and deliver a perfect mix of salty, sweet and crunchy flavors. The puffed quinoa gives them a light, crispy texture that’s held together with peanut butter and drizzle of chocolate on top. Look for puffed quinoa in the cereal or natural-foods aisle of well-stocked grocery stores, or order it online. If you can’t find it, try puffed brown rice cereal instead for a similar crunch.

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06 of 21

Peanut Butter Stuffed Energy Balls

Credit: Photographer: Morgan Hunt Glaze, Food Stylist: Melissa Gray, Prop Stylist: Joshua Hoggle
Credit: Photographer: Morgan Hunt Glaze, Food Stylist: Melissa Gray, Prop Stylist: Joshua Hoggle

Peanuts do double duty in this easy snack recipe: peanut butter makes a creamy center while chopped roasted peanuts add a welcome crunch to the exterior. We prefer to use natural peanut butter, which is a little oilier and looser, to help create the gooey center. Dates add a natural sweetness to this healthy snack. Use any leftover date mixture to patch any holes in the energy balls. Pack these bites in your lunchbox for a tasty morning or afternoon snack.

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07 of 21

Chocolate-Banana–Peanut Butter Chia Pudding

Credit: Photographer: Robby Lozano, Food Stylist: Craig Ruff, Prop Stylist: Prissy Montiel.
Credit: Photographer: Robby Lozano, Food Stylist: Craig Ruff, Prop Stylist: Prissy Montiel.

These make-ahead-friendly chia puddings taste like dessert for breakfast. A creamy yogurt-peanut butter topping adds nuttiness while cocoa powder lends chocolaty flavor to the pudding. Flaky sea salt balances the rich chocolate shell, creating a salty-sweet combination that you’ll love.

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Mini Chocolate-Dipped Date-Apple Bites

Credit: Peyton Beckwith
Credit: Peyton Beckwith

This easy, four-ingredient snack features dates stuffed with peanut butter and apples for a bite that will remind you of a caramel apple. A thin layer of dark chocolate adds the perfect amount of sweetness. Any nut butter works well here—try almond or cashew for a different flavor.

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Blueberry-Banana Peanut Butter Parfait

Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood.
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood.

This blueberry-banana peanut butter parfait is a delicious layered breakfast that combines fruit, yogurt and nutty goodness. Sliced bananas and juicy blueberries are stacked between creamy yogurt and swirls of peanut butter for a sweet and satisfying meal. Chunky peanut butter adds a bit of crunch for extra texture, but smooth peanut butter blends in beautifully if you prefer a silkier bite.

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Peanut Butter-Banana Flaxseed Smoothie

Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower.
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower.

This peanut butter–banana flaxseed smoothie is a creamy, satisfying drink that’s perfect for breakfast. The banana adds natural sweetness and helps create a smooth, rich texture. Peanut butter brings delicious nutty flavor along with plant-based protein to keep you full longer. Ground flaxseed boosts the smoothie with fiber and omega-3s. Blended with almond milk, it’s a quick and delicious way to fuel your day.

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High-Protein Peanut Butter–Banana Oatmeal Bars

Credit: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Clarie Spollen
Credit: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Clarie Spollen

These peanut butter–banana oatmeal bars are a perfect grab-and-go breakfast, packed with protein to keep you full and energized. The combination of oats, peanut butter and banana provides a well-balanced dose of fiber, healthy fats and natural sweetness. Plus, they’re easy to make in advance and customize with mix-ins like dark chocolate chips or chopped nuts. Whether you need a quick morning bite or a post-workout snack, these bars are the perfect choice!

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Trail Mix Energy Bites

Credit: photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
Credit: photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle

These trail mix energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture. These no-bake bites are perfect for a quick breakfast, pre-workout bite or on-the-go snack!

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Reese's Peanut Butter Cup–Inspired Smoothie

Credit: Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
Credit: Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong

This rich and creamy Reese’s Peanut Butter Cup–inspired smoothie mimics the flavors of the classic candy. Frozen banana lends body, while the topping of melted, hardened chocolate over the top adds a crunch to the creamy drink. For an extra dose of peanutty goodness, top it off with crushed peanuts or a swirl of peanut butter.

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Banana–Peanut Butter Yogurt Parfait

Credit: Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Credit: Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

This banana–peanut butter yogurt parfait is a delicious and nutritious breakfast or snack that relies on the natural sweetness of ripe bananas to create a creamy, flavorful base. The combination of banana and peanut butter is a classic pairing that provides healthy fats and a boost of protein. This easy parfait is a great way to start your day or enjoy a midday pick-me-up.

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Peanut Butter-Banana Chocolate Bark

The key to this sweet dessert is freezing the bananas so they form the base of the bark. We use peanut butter, but you could swap in your favorite nut butter for an equally delicious treat. Be sure to have the chopped peanuts ready to go as soon as you add the chocolate layer—it hardens quickly since everything is frozen. Press the peanuts lightly to make sure they adhere to the bark.

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Apple & Peanut Butter Energy Balls

Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely

These energy balls marry two of fall’s best flavors: apples and pumpkin pie spice. You can substitute the applesauce with apple butter for a stronger apple flavor. Don’t confuse dried apples with apple chips! Apple chips have a crisp texture that will make the energy balls too crunchy. If your apple mixture is too sticky and hard to roll, lightly grease your hands with cooking spray or simply refrigerate the mixture for 15 minutes before rolling.

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Peanut Butter–Oat Energy Cups

Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

These no-bake peanut butter–oat energy cups are the perfect bite-size snack, offering a delicious balance of salty-sweet perfection. They’re packed with chunky peanut butter, fiber-rich oats and just the right touch of chocolaty sweetness for a boost of lasting energy. Make these for a quick pick-me-up during the day or an easy one-bite dessert. These snacks are easy to make and even easier to enjoy!

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Chocolate-Peanut Butter Protein Shake

Credit: Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Credit: Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.

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Peanut Butter Yogurt Cup with Magic Shell Topping

Credit: Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Credit: Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco

This easy, high-protein snack tastes just like a Reese’s peanut butter cup. You can conveniently make it in the yogurt container for quick cleanup. Alternatively, if you don’t have a single-serve container, scoop 1/2 cup yogurt from a larger container into a small bowl. Any nut or seed butter would work well in this four-ingredient recipe.

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Rice Cakes with Peanut Butter

Top multigrain rice cakes with creamy peanut butter for a nutritious snack with protein and fiber to keep you feeling full.

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Chocolate–Peanut Butter Energy Bars

Dates provide all the sweetness you need for these no-bake energy bars. Each square serves up a hearty dose of protein—thanks to peanut butter and peanuts—as well as fiber from rolled oats. Kids will love the chewy bites with crunchy nuts.

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Zucchini Cake with Salted Caramel Frosting Is the Ultimate Summer Dessert

This moist zucchini cake gets richness from cream cheese frosting and a drizzle of caramel sauce, while shredded zucchini keeps the crumb tender and soft. Whole-wheat flour adds a subtle nutty flavor that pairs perfectly with the warm cinnamon and salted caramel topping.

14 Gut-Healthy Salads That Are High in Protein

Reviewed by Dietitian Jessica Ball, M.S., RD
Credit: Photographer: Jen Causey.
Credit: Photographer: Jen Causey.

Stop your search for a satisfying salad that’s also delicious, because you’ll find one right here in this collection. These veggie-packed mixes offer at least 15 grams of protein per serving to help you stay full for longer, promote muscle recovery and support healthy digestion. They’re also chock-full of prebiotic and/or probiotic-rich foods to support a healthy gut. You’ll love recipes like our Lemon-Garlic Dense Bean Salad with Feta and our Chopped Italian Chickpea Salad for lunch or dinner any day of the week!

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Loaded Bean & Broccoli Salad

Credit: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley.
Credit: Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley.

This broccoli-bean salad combines crisp broccoli, creamy cannellini beans and sharp Cheddar with a tangy yogurt-mayo dressing for a satisfying lunch or dinner. Crispy bacon and fresh dill add bold flavor, while scallions bring a bright finish to every bite.

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Lemon-Garlic Dense Bean Salad

Credit: Photographer: Jen Causey.
Credit: Photographer: Jen Causey.

Lemon and red-wine vinegar brighten this hearty bean salad, while creamy feta and crunchy roasted almonds add richness and texture. Serve it on its own for a quick lunch or pair it with grilled chicken or fish for a simple dinner.

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Chopped Italian Chickpea Salad

Credit: Photographer Victor Protasio, Food Stylist Emily Nabors Hall, Prop Stylist Phoebe Hauser.
Credit: Photographer Victor Protasio, Food Stylist Emily Nabors Hall, Prop Stylist Phoebe Hauser.

This chopped Italian-inspired salad combines crisp lettuce, creamy chickpeas, juicy tomatoes and sharp provolone in a zesty red-wine vinaigrette. It’s hearty enough to stand on its own for lunch yet versatile enough to serve alongside grilled chicken or fish.

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Loaded Chopped Taco Salad Bowl

Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.
Credit: Photographer: Greg Dupree, Prop Stylist: Julia Bayless, Food Stylist: Chelsea Zimmer.

This no-cook taco salad bowl is packed with fiber and plant-based protein from black beans. A medley of toppings, including crispy lettuce, sweet bell peppers, cotija cheese and pickled onions, add texture and flavor. A tangy lime vinaigrette completes the quick, colorful meal that’s perfect for lunch or dinner.

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Chickpea & Chicken Salad

Credit: Photographer: Alex Huang.
Credit: Photographer: Alex Huang.

This creamy chicken and chickpea salad gets fiber and protein from mashed chickpeas and a pop of brightness from fruit. A blend of Greek yogurt and mayonnaise keeps the dressing light yet rich, while celery and toasted pecans add crunch.

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Marry Me White Bean Salad

Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.
Credit: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.

This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.

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High-Protein Black Bean Salad

Credit: Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.
Credit: Photographer: Brittney Cottrell, Food Stylist: Julia Levy, Prop Stylist: Abby Armstrong.

In this high-protein salad, black beans take center stage. As the main source of plant-based protein, they make the salad satisfying, with their creamy texture pairing perfectly with sweet potato, crisp veggies and a citrusy dressing. It’s an easy, filling option for lunch or dinner—especially for those looking to add more plant-powered protein to their diet.

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High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette

Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen

This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.

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Farro Salad with Arugula, Artichokes & Pistachios

Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

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Quinoa Deli Salad

This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.

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Salmon Salad with Crispy White Beans

Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

This anti-inflammatory salmon salad with crispy white beans is a delicious meal that delivers big on flavor. Salmon is rich in omega-3 fatty acids, which are well-known for their anti-inflammatory properties, while the beans provide a nice texture and are a great source of fiber. A quick soy-sesame-ginger dressing completes this salad, perfect for lunch or dinner.

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Make-Ahead Cabbage Salad

Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay

This make-ahead cabbage salad is the perfect dish that only gets better with time. As it sits, the flavors meld together, with the crisp cabbage and tender, nutty farro soaking up the tangy dressing. It’s an ideal choice for meal prep or entertaining, as it not only holds up well but also improves with time, making your life easier and delivering a delicious meal.

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Tuna & White Bean Salad

Credit: Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Gabriel Greco.
Credit: Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Gabriel Greco.

The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.

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Green Goddess Salad

Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Credit: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell

This gorgeous green goddess salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade dressing.

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Cucumber Crunch Salad Is a Quick, Low-Calorie Side

This cucumber crunch salad gets big flavor from a quick dill pickle vinaigrette. Fresh dill, shallot and lemon brighten the dressing, while toasted cashews help make it satisfying. Ready in just 15 minutes, it’s an easy, refreshing side dish for grilled chicken, fish or burgers.
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